Send ‘Em Out

An outstanding group of 22 HIMs joined YHC at ManU. I was unexpectedly called into duty at the last minute because Socrates, who was scheduled to Q, had a family medical situation. I was glad to fill in for him. There were no FNGs but the disclaimer was still given and the 5 points of F3 were reviewed. […]

A Loving Father

It was a wonderfully cool morning in July when YHC arrived at the Independence AO on Monday morning. 22 of Rock Region’s finest HIMs decided to join me. The disclaimer was given and the 5 parts of F3 workout were explained to our 1 FNG and we began the warm-up: Warm Up SSH – 10 […]

A Lot of Change in a Year

Warm-Up 10 SSH 10 Seal Jacks 10 Don Quixotes Legs spread Stretch right leg Legs spread Stretch middle Legs spread Stretch Left Stretch Rt arm in front Stretch Lt arm in front Stretch Rt arm behind head Stretch Lt arm behind head 10 SSH The Thang Mosey to Kenneth Shuller 11’s Overhead Claps & Squats […]

One year ago…

It was an absolute honor to lead 12 of F3RockHill’s finest HIMs in the gloom this morning on the day before my 1-Year F3 anniversary. I started the morning off with a 3.2-mile pre-run. If you had told me this time last year that I would be pre-running before a workout, I would’ve laughed in […]


20 HIMs showed up to Eagle’s Nest trusting in YHC to lead them in a workout and take a step closer to being better men. No pressure, right. The PAX were surveyed and no FNGs were present so the Disclaimer was given and the 5 parts of an F3 workout were reviewed and we got […]

2 Steps Forward 1 Step Back

Disclaimer Given 5 Building Blocks of an F3 Workout reviewed Warm-up: 25 Ssh (In Cadence) Plank for a 10 count Left over Right stretch Right over Left stretch 25 SSH(In Cadence) Legs spread stretch to Right Legs spread stretch to Left 15 LBCs (In Cadence) 10 Freddie Mercury(In Cadence) 25 SSH(In Cadence) Mosey to Wall […]

Deck of Death

Luckily for YHC, I had missed read my Twitter messages with Italian Job back in February so I showed up on February 22 ready to do this Q. Obviously, I didn’t Q it then, so the prep work was done way in advance. (Side Note: I do suggest you prep your Q in advance, but […]

A Team Building Bootcamp

YHC had the privilege of leading 19 HIMs in the gloom this cool (66 F) morning. Having just had my VQ at ManU last week, I was much more comfortable leading the PAX. YHC gave the disclaimer and seeing no FNGs we were off. Warm Up Don Quixote (aka Windmill) – 20 (4 ct) Overhead […]