Strength out of Adversity

22 Fast HIMS of the Rock Region gathered today at Wall Street to enjoy some time for fellowship and running.  As the top of the approached at 0500 YHC explained the route for today and that it would be about 5.5 to 6 miles.  A disclaimer was provided and a reminder to encourage one another […]


I pulled in and Gauge, Red October were stretching while PacMan was pacing the lot. KingPin was chilling and ready. Disclaimer was given: Warm Up: In Cadence Imperial Walkers 12 Moroccan Night Clubs 12 LOR ROL Overhead Press 15 Merkins 12 We were waiting on Pheonix who was stuck in traffic so we did these […]

Waxhaw Convergence

Waxhaw is launching their own region. One of their own pax, Posse was at Independence this morning to advertise the convergence to be held on Labor Day. Here are the details. Cuthbertson High School 1400 Cuthbertson Rd Waxhaw, NC 28173 1st F: 7 – 8 AM 2nd F: 8 – 9 AM onsite coffeeteria 3rd […]

2nd Annual Shield Lock Cornhole Tournament Update

PAX…this is a Preblast and update to the Facebook post from a couple weeks ago regarding the 2nd Annual F3 Rock Hill & Lancaster Cornhole Tournament. WHEN: Saturday, September 28th from 12:00pm to 3:00pm (time tentative to adjusting depending on HC’s) WHERE: TBD – Inquires have been submitted to Dust Off Brewing, Legal Remedy Brewing […]

Island Escalators at ManU

https://www.youtube.com/watch?v=ysKY8CcXLuU Thirteen of us left the comfort of our beds to endure the discomfort of 98% humidity at ManU this morning. Here’s what we did… The Thang 15 SSHs (IC) 10 Windmills (IC) 15 Mountain Climbers (IC) Mosey to the Theatre 5 Pullups, take a lap 10 Pullups, take a lap 15 Pullups, take a […]

What is strength?

15 men gathered this morning for a few miles and a little work. I appreciate the opportunity to lead. COP- SSH, Imperial Walkers, Moroccan Night Clubs- All IC Mosey to the Goodyear for some mini hill runs. Three reps around the building adding a new exercise each time. 10 merkans, 20 LBCs, 30 squats, sweep […]

Shield Lock Invergence

Men of the Rock Region, Fitness, Fellowship, and Faith are the three pillars upon which our organization stands. Every day around Rock Hill men gather to sharpen iron and grow their fitness. In an attempt to accelerate our second F we are going to host a series of invergences at the original Rock Hill AOs […]

Hammer or Nail

As always, it was an honor to lead 6 of the greatest HIM in the F3 Rock Region this gloom at Planet Pain and especially an honor to lead with Winchester. Thank you JAG and the rest of the PAX who decided to join YHC and Winchester today. At 0700 we began with the F3 […]

Less is More

https://youtu.be/nlB2uggvL78 Eight of us learned today that it doesn’t take a lot of exercises to get a good workout. Here’s what we did: The Thang 10 Burpees 15 Merkins 20 Squats Run Started at the Commons, did the above, then ran to the Alumni Drive. We used the large circle courtyard in the middle of […]