Burnouts and Reaching out at The Patriot

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 […]

Live with No Guilt

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 […]

Patriot 12/28/19

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 […]

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 […]

12 Of us showed up on an awesome Saturday morning to put in some work at The Patriot.  My brother Rockabilly from Gashouse came down to visit so I knew it was going to be a good time!  T-Claps to this pax as he has been killing it steady putting in work and down 42 […]

Q School and Shield Lock

This morning before The Patriot we had a Q School. Not a whole lot of attendance. What I realized as I made the papers to guide Q school is that all of us need to go over this information from time to time- it’s always good to be reminded of ways to get better and […]

The Rolling Roll

“The Thang” today was a rolling roll. We covered about 3 miles in pieces of 100-200 yards. At each stop, doing what we do; SSH and some stretching Windmills and some stetching 25        Burpees OYO   Now for the “Rolling” part of the rolling roll… We worked up to five exercises at each stop. […]