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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 […]

Brotherhood and Pain at Planet Pain

It was a wonderful morning for a beatdown and 13 HIMs joined me for some Saturday morning work.  The mumble chatter was great (curtailed a bit after getting into the harder work) and the men worked hard on this warm morning.  Here’s what we did: Warmup:  Moseyed to the field by the ATC and performed […]

Chaos is always in the cards…

We got off to an intellectually disappointing start. Apparently, grown men struggle with the concept of counting off to 2 when asked to “count by twos”. What we had here was a failure to communicate. Eventually, we established groups of 5 and 6, and partners for later work. After a warm-up of: SSH x 25, […]

Pistol Shoot Out

Warm up 15 SSH 15 Imperial Walkers 15 Morrocan Nightclubs Right over left stretch and left over right 10 seconds Mosey to the Benchs 10 Derkins 10 Dips 10 Step Ups 10 Dips 2 sets of each Mosey to parking lot to right of PP Four Corners 10 Merkins 10 Bobby Hurleys 10 Shoulder Taps […]

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 […]