Today is the first

WARMUP: we stretched 25 ssh 25 HBW 25 IPW 12 CP THE THANG: 12 Dips, Derkins and Irkins (IC) Trip around the park 100 negative leg throws per person Trip around parking lots Jack webs (merkins and overhead claps and switched to squats) Trip around parking lot Merkins on the wall 40 per person Trip […]


This morning we discussed prayer, leadership, and the importance of being still to allow God to speak to you. Thank you men for your push and contributions. Next week we are discussing Study and how it tests and grows a man’s understanding of himself and the world.

Three Amigos

Low slow squats, tempo merkins, Moroccan nightclubs 1 lap Stations Timer- drag 2 blocks to the tree and back. Once everyone had done the drag we ran a lap, so two laps to complete the round. Other stations: Tire flips, curls, bent over rows, and American Hammers with 2 bricks Shampoo 7s with burpees and […]

We Fidna R-U-N-N-O-F-T

WARMUP: Signature warmup featuring SSH, windmills, cherry pickers, MNC, and walkers of varying sorts. THE THANG: Mosey over to the coliseum for some sevens (merkins and squats) before handing the Q over to GP. He had some large and small coupons for high reps while climbing and descending the ramp to the entrance. We then […]

Round & Round

Thank you to the 21 other PAX who showed up to the track at Wally Falcon on this extremely nice gloom to share in some time on the track. Thank you to Freddie for allowing YHC to lead this morning. WARMUP I had asked the PAX to warmup before we started so everyone was good […]

Count your blessing on good days and bad

Low slow squats, tempo merkins, im0erial walkers, and Beverley Hillbillies before 10 burpees. Mosey to the bars at the Y for a round of 11s with pull ups and burpees. There was no complaining. Mosey to Ceder Creek Park and pair off. One partner holds Al Gore while the other runs the length of the […]


Great group discush on Whetstone and what it means for Iron to sharpen Iron (tempered in love). Come join us next week at Rock Hill Dinner to be feed with leadership skills, the Word and fellowship.