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15 is more than 10

COP: All IC- 15s SSH, Merkin, Flutters, LBCs L over R, R over L, down the center   Mosey to the benches 15 dips, 15 irkins. 15 dirkins. Plank for the 6. Take a lap Shampoo   Mosey to the coupons 15 curls, 15 triceps extensions, 15 bent over rows. Hold out for the 6. […]

Pre-Blast: Being a #HIM to those less fortunate.

This past June YHC had the honor and privilege to take a team of youth and adults on an out of country Mission Experience to Quito, Ecuador for the first time in my life.  It was such an amazing experience so much so that YHC is returning for a week beginning February 1 and returning […]


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CHARACTER BAND-AIDS FOR LITTLE WARRIORS – PREBLAST

As most of the PAX in the Rock and Fort regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother […]

What makes a Mark?

This morning four of us gathered for a board of pain followed by a conversation about mark. A quick COP of Side Straddle Hop, Moroccan Night Clubs, and Low Slow Squats- All IC- All 18s 18 because that is the number of inches between your brain and your heart. This distance is the essence of […]

ALL NEW Roving Ruck AO

Greetings PAX! At the behest of the F3Nation, we are excited to announce a new initiative coming soon to the Rock Region.  Starting Monday, July 9th at Independence we will host weekly ruck workouts alternatively at each of the Rock Regions fine AO’s (see schedule below).  These workouts will begin and end at the simultaneously […]