Tour The Rock

We had six HIM plus myself on this mild 50 degree morning.  I had decided that today we would cover at least 5 miles with a visit to Eagles Nest, The Commons, and Independence.  Here is the route. Eagles Nest: 6 inches 15 Merkins in Cadence The Commons: 25 LBC’s in Cadence 25 Flutters in […]

Old Town was Golden today.

after 25 SSH (dbl ct) did a short Mosey to Amphitheater for quick stairs, 25 SSH, Bear Crawl and Crawl Bear Seats. A short Mosey to Fountain Park for15 Dips, 25 SSH & 15 Big Boy Sit Ups Navy Seal Style. Short Mosey to Hot Box for 10 ct Australian Balls to Wall the Wall […]

Old School Old Town

https://youtu.be/26GnaTt4NSY 13 pried themselves from their warm fart sacks and ventured into the cool, crisp, Autumn air for some miles and bootcamp. Here’s what we did: The Thang Warm Up 20 SSHs (IC) 15 IW (IC) 10 Windmills (IC) 5 Burpees Mosey to the under construction University Center People’s Chair 10 Left Leg Squats on […]



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 […]

Fellowship is over…

There were 13 brothers at Old Town to join me for an Old Town beatdown. Disclaimer given Warm up (all in cadence) 20 SSH 15 IW 15 Windmills (Propellers) 10 merkins Mosey to parking lot by Market area Partner up…one partner runs up fire escape stairs at Alleyway by Amelies…other partner perform Burpees until partner […]


Coming off of Ragnar I wasn’t sure what I wanted to do on this particular morning but when I caught the word that my Uncle Jackhammer (Gerald Ghent-Respect) was VQing at Independence the plan was already made. We had 12 fine HIMS gather at Old Town so we began with some simple stretches like LOR and ROL.  […]

Let Love be Genuine

This workout was my WO YHC had planned for the Monday morning after the P200. YHC isn’t really sure why I felt we should do this workout on that day, but this is what was planned, and I kept it in my back pocket until today. Thank you to the 11 PAX who partook 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 […]