1 at The Commons

COP: All IC-33- Side Straddle Hop, Moroccan Night Clubs, Imperial Walkers 33 merkans oyo 10 burpees oyo Mosey to the Coliseum 10 burpees oyo 11 merkans, bear crawl the ditch, 11 merkans, bear crawl back, 11 merkans (33 merkans total!) Mosey to the park 10 burpees oyo Introduce the plank 20 leg throws 20 plank […]

50-Minutes of Fun

As always it was an honor to lead the 4 HIMs of F3 Rock Region this wet gloom who decided to be disrupters and start the weekend off in the right direction. Thank you Smokey for allow YHC to lead as well. WARMUP We began the WO with the following exercises in cadence: Side Straddle […]



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 […]

Commons Q Cindy and relays

Warm up: 15 SSH Mosey to parking lot.  Talked a little about making your mark with the ones we love the most and spend the most time with. 20 Burpees OYO. Jog to Richmond Drive A stolen workout from a popular cross fit workout.  10 minutes  of AMRAP 5 pull-ups, 10 pushups 15 squats.  After […]

Making a Mark vs Making the Mark

Sometimes you think you have a plan and then it goes in a different direction.  Today was one of those days for me as 13 runners and bootcampers met at The Commons today with YHC on Q.  I thought I had a workout planned but it went in a different direction…more on that later The […]

Burned out Shoulders

50 minutes, 1.6 miles, 5 guys, and 10 burned out shoulders…just another #Commons Friday. Here’s what we did… The Thang 10 Merkins (IC) 10 Mountain Climbers (IC) 10 Plank Jacks (IC) 15 MNCs (IC) 15 Overhead Claps (IC) 15 Little Baby Arms Circles (IC) 15 MNCs (IC) Mosey Plank while one person runs the length […]

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 […]

Do The Work, Get The Gain!

Eleven men joined your YHC for a warm and humid workout this morning.  I’ve been seeing quite a few beach pictures on Facebook lately so I was inspired to bring out one of my workout routines which I haven’t run in a while – The Starfish.  Here’s what we did: Warm Up:  Slow mosey around […]