Doing this Together

https://youtu.be/u9SwcaxjcbQ YHC had the privilege of leading 12 at Commons this morning. Conditions were perfect (lower 50s with a breeze). Disclaimer was disclaimed, and we were off. Here’s what we did: Ran .5 miles and stopped for 25 Merkins Circled back for the six and did another 25 Merkins Ran .25 more miles did 25 […]

F3 Rock Region Rolling in Rock Hill Project

As the 3rd F leader I believe we need to be in our community assisting those who are in need.  What better way to be in the community to show we are more than just a men’s work out group then to assist in the Rolling in Rock Hill paint project.  Come join us on […]

Less is More

https://youtu.be/nlB2uggvL78 Eight of us learned today that it doesn’t take a lot of exercises to get a good workout. Here’s what we did: The Thang 10 Burpees 15 Merkins 20 Squats Run Started at the Commons, did the above, then ran to the Alumni Drive. We used the large circle courtyard in the middle of […]

Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

3rd F Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel. With this in mind I wanted to continue to do this hopefully every […]

What is your Boat?

Honored I was to lead this group of 11 other strong HIM at The Commons this gloom. It was a wonderful summer morning. I made sure the PAX were stretching while arriving to the AO. At 0500 we began with the F3 Disclaimer and the following: WARMUP We began with a quick warmup by performing […]

4 at The Commons

When I was asked to cover for a Q who had a work commitment I jumped at the chance. I love to lead at The Commons. There are so many options that even though I have been the Q here several times I do not think that I have recycled anything. There are just so […]

Arms festival

Warm up Mount claimer Moroccan night club Flodders Upper body CDD 10 count in plank position Run a lap around the shopping center merkins 10 count in plank position Run a lap around the shopping center Diamonds 10 count in plank position Run a lap around the shopping center Wide Arm 10 count in plank […]

Being 3rd, Put your Brother First

https://youtu.be/lLtm6Ye7Mu8 Let no one seek his own, but each one the other’s well-being. 1 Corinthians 10:24 Warms up-in cadence SSH-25 IW-20 5 prison cell merkins OYO WM-10 5 Mickey Mouse Merkins -OYO (wide arm/diamond/wide arm/burpee equals 1) LSS-10 Merkin-10 Mosey to Winthrop campus 11’s in parking lot 1 jump squat/10 Merkin jacks to 10 jump […]

Turning Point

Thank you Smokey for giving YHC the opportunity to lead 9 of Rock Hill’s finest HIMs this gloom at The Commons. WARMUP We began the morning with a warmup including the following all in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, & Peter Parker Peters. THE THANG We took a short mosey over […]

Not a Me, Myself and I Q!

With the so many PAX participating in the P200 this weekend, YHC thought for sure there would only be three PAX attending the 0500 Commons workout. Oh, for clarification, those presumed three PAX included me, myself and I. YHC thought for sure he would be going it solo this particular morning! It was a welcome […]