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Independence Q fest

We started off with a no show Q. Sirr purr took the reigns with right over left 10 count left over right 10 count. 25 ssh 10 count in plank position 10 count downward dog 20 Carolina drydocks boomer then took the rains with a series of flutter kicks baby crunches merkins with much more. […]


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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 […]

Independence 10/01/2018 VQ

Smiley Face asked me to VQ at Independence and with the encouragement of PonyTail and Smiley I answered the call. Warm up: Side Straddle Hop, Italian Night Clubs, Right over Left, Left over Right, Cherry Pickers   Short Mosey to the overhang: Wall Squats, Dips, Wall Squats, Irkins   Mosey to Flag Pole: Al Gore […]

A pyramid repeat at Independence

YHC was on tap for the Q at #Bunker Hill last week and manage to have a muscle spasm less than a third of the way through the workout, well I had to modify the majority of the work and wasn’t able to complete my wienkie… Well, I had the opportunity to run back through […]

A Loving Father

It was a wonderfully cool morning in July when YHC arrived at the Independence AO on Monday morning. 22 of Rock Region’s finest HIMs decided to join me. The disclaimer was given and the 5 parts of F3 workout were explained to our 1 FNG and we began the warm-up: Warm Up SSH – 10 […]

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 […]

More than a workout group

What a way to start the week: 26 strong for a muggy beatdown and word on beating loneliness. Here’s what we did… The Thang 20 SSHs (IC) 15 Imperial Walkers (IC) 15 Moroccan Night Clubs (IC) Mosey to the flag pole 10 Alternating Shoulder Taps (IC) Broga Right Hand High Regular Left Hand High Honeymooner […]

Be the Impact

18 HIM’s gathered today at Independence to get their week started off right.  Monday is a great day to post, because for me, it sets the tone for the week.  Coming off the weekend, being intentional to post, frames the day and the week.  I got the call to lead the workout today on Sunday […]