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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 […]

Freed from Me

Mosey to First ARP parking lot. WARM UP: •25 SSH in Cadence •Assume Plank Postion •Honeymooner •6 Inches •Right Hand High •Left Hand High •20 Freddy Mercury’s in Cadence •20 Shoulder Taps in Cadence •Draw Bridge Calf Stretch (All the above while never breaking plank) •LOR •ROL Mosey to Fountain Park: We did the following […]

For us…but for Him.

The opportunity to Q a workout always benefits the Q but it’s not for the Q only. It is for the PAX, the Region, the Nation.  This sounds familiar doesn’t it? It’s the chance to share a word and influence the beginning of the day for the good of all!  It is quite frankly an […]

A Day of Elevens and Sacrifice Remembrance

Twelve high impact men joined YHC for some boot camp work at  Old Town on Memorial Day.   Thanks for posting brothers!  Here’s what we did. Warm Up:  Slow mosey to the parking deck (Hot Box)where we performed SSHs, MNCs, and Squats. Workout:  We conducted 3 different “Eleven” workouts using the following exercises: Eleven 1:  6 […]

For Whom Do You EH?

What a great morning for some #OldTown fun with 17 of my brothers! Conditions were stellar (40 degrees and dry). Disclaimer was disclaimed and we were off. Here’s what we did. The Thang Warm Up 10 MNCs (IC) 10 SSHs (IC) 10 Imperial Walkers (IC) Mosey to the Amphitheatre Steps for Elevators 10 Shoulder Taps […]

This little light of mine…

  I make no secret of the fact that I love to Q. Put me one the sheet, I want it. I want to push, pull, or kick any one who shows up to reach down and pull out more than they thought that they could. But this is Old Town. It is our premier […]

The Apache Challenge (04/09/18 thru 04/16/18)

  Gentleman of the Rock Region, I was watching Popeye’s Turkey Punching Story and noticed alot of guys that started this F3 Thing here in Rock Hill, that are no longer posting. For different reasons  I understand life happens and our schedules change. But these are the Brothers of the Gloom that influenced alot of […]

Impromptu Herbie Q

  I arrived at 5am at Old Town ready for a work-out.  Reborn was leading so it was gonna be a good one…  Reborn then looked at me and said “Herbie, you ready to Q today?”   Sure…  I figure I could come up with something and so it begins…  I rolled the dice and […]

A Tinker Taper

Warm up (in cadence) SSH IW MNC WINDMILL MOUNTAIN CLIMBERS MERKIN JACKS THE THANG MOSEY TO PRKING LOT BY MILLSTONE PIZZA PARTNER UP 1 partner runs to fore escape stairs on alleyway while other partner does the following: Round 1-Squats Round 2-Merkins Mosey to freedom center stairs Run single steps up and down Reverse bear […]