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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 […]

Don’t say a thing

First time on Q at The Commons.  There is something freeing about Friday morning workouts and I especially had a long week as it was.  I was looking forward to burning off some steam with my brothers in the Gloom!  So, I had a plan and we got to it.     Warm Up: Honeymooners […]

Memorial Day Thoughts

It was an honor to lead this fine group of 17 HIMs on this muggy morning at the end of May. This is not Memorial Day, but it will be recognized throughout this workout. WARMUP We began with this short warmup all in cadence: Side Straddle Hops; Low Slow Squats; Peter Parker Peters; Merkins. We […]

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

https://www.youtube.com/watch?v=0ACaQkBJAEE&t=9s   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 […]