IMPACT at Bethel Men’s Shelter

This is a BackBlast to inform the PAX of F3 Rock Region what IMPACT your financial donations have made over the past 6-months at Bethel Men’s Shelter. With your donations, we have served over 325 meals to the homeless of York County and the volunteers of the shelter. Your donations have allowed us to support […]

Farming MANU

On a wet and rainy morning 5 pax came out to the gloom and forsook the fartsack for a workout and a lesson on what faith and farming have in common.  We started with the following warmup. Right over left Left over right Windmill Strech down middle Low Slow Squat   The Thing – Ode […]

The Not So Kind, Kind Workout

A total of 5 #HIMS ventured out to Bunker Hill in the gloom today. There were no FNG’s on hand and a quick disclaimer was disclaimed for the veterans on hand. This is how the whole thang went down: Warm Up @ COT: Cherry pickers – 10 in cadence Windmills – 10 in cadence Moroccan […]

The Greatest Commandment

11 PAX of the Rock Region gathered on a cool morning at Old Town for what would be a fun morning.  No FNG’s were present so a brief disclaimer was provided and we proceeded to begin with the warm-up which included SSH, seal jacks, some light stretching, cherry pickers & merkins.  The plan today was […]

2020 24 Hours of Booty

WHAT The 24 Hours of Booty – 2.3-Mile Bike Loop we will ride for 24-Hours (with breaks). WHERE Rock Hill, SC. Base Camp & Refuel Center: St. John’s United Methodist Church Parking Lot. (321 S. Oakland Ave.) The loop begins in Old Town at Fountain Park (intersection of Elizabeth Ave. and Main St.) Then head […]

Heavy blocks and heavy thoughts at PHOP

COP: SSH, Imperial Walkers, Hill Billy Walkers, cherry pickers, merkans 10 curls, 10 manmakers, 10 squats with a tricep extension Thang: Mosey across the street. Alternate 10 burpees and 20 big boy sit ups per light post (about a mile, 7 rounds of each) In the parking lot with the coupons again- bear crawl drag […]