F3 is about building male leaders. There are none more impactful than our very own Walker. This year our brother Walker turns into a double respect. It has been my honor and privilege to spend the last six years getting to know this HIM. With that in mind I am excited to announce that on […]
This morning after what seemed like a very short night, YHC rolled up to the AO for a little preparation before the beat down. Cindy’s were placed, a ruck weight was put down and a sandbag was softly tossed into place as exercises were chalked on the ground. THE WARMUP: There were no fng’s present […]
Thank you to the 8 PAX who showed up to The Patriot on this cool October gloom to share in some great fellowship and a little suffering. It was an awesome time with our brothers, and I want to thank Kindergarten Cop especially for allowing JAG and YHC to lead this morning. There were also […]
13 HIMS of the Rock Region gathered today at the Patriot for a co-Q by YHC & Hot Sauce along with a change in site Q leadership (more on that later). Hot Sauce and I had discussed our plans for the morning and didn’t want to do the typical 30 minutes each Q, rather we […]
This morning 11 men gathered at The Patriot. They were warned to bring gloves, motivation, and their brains. Hopefully all three were employed this morning as we traversed the area for an hour. Started out easy with a few stretches, low slow squats, and tempo merkans. Mosey to the track where we would spend the […]
1776 – The Cost of Freedom (pre-blast) F3 Rock Region, July 4th Convergence, Ruck Workout Teams of 3 (30-minute time limit, 592 reps per person) Rucks On or Ruck as Coupon / Single Counts / Modify as Necessary / Just Don’t Die Ruck Swings (20# or 30#) […]
Gentlemen, On July 4th, 2020 the United States of America will be turning 244 years old. Join your brothers of The Rock from 7:00 – 8:00 at The Patriot for an epic celebration of America! We have so many options to bring the pain however you want it! Come get your money’s worth at a […]
SSH, Hill Billy Walkers, Imperial Walkers, Low slow squat Stretches Thang: Grab a coupon and head down to the track. 25 curls, 25 bent over rows, 25 tricep extensions Burnouts: I don’t know what a set like this should actually be called. Two exercises, back to back, fairly up tempo, in cadence for the first […]
Thank you to the 18 PAX who showed up to The Patriot on this chlly gloom to share in some great fellowship and a little suffering. It was an awesome time and if you miss it, well, you missed out. Thank you to Pac Man for allowing Longshanks and YHC to lead this morning. WARMUP […]
Thanks to Red October for the opportunity to lead this morning. We had 5 for boot and 3 for running. WARMUP We did a basic circuit of Side Straddle Hops, Windmills, Imperial Walkers, Merkins, and some other stuff. THE THANG We had an old school pain filled tour de Cherry Park, but first we stopped […]