Be The Change

This morning we gathered to put in work. We had a new site and a new purpose for this AO. As such it seemed relevant to review the 5 principles of F3. Be free of charge. Be open to all men. Be held outdoors, rain or shine, heat or cold. Be led by men who participate […]


Thank you to the 5 other PAX who showed up at Old Town on this beautiful gloom to sharpen iron and push each other. It was a blessing to be back at this AO with my brothers and facing the gloom together and not alone. We have had some time apart and this was a […]

Honoring Chuckie

15 men rolled out of the fartsack to honor Chuckie’s final week in Rock Hill. Conditions were stellar: 55 and dry. Here’s what we did: The Thang 15 SSHs (IC) 15 Moroccan Night Clubs (IC) 15 Windmills (IC) 15 Bombjacks Mosey to Byrnes Auditorium 15 Dips 15 Irkins 15 Derkins Mosey to the Amphitheatre 15 […]

The Bert Visits PHoP

It was my honor to lead six other men through “The Bert” at PHOP yesterday morning. Here’s how it played out: The Thang 50 Burpees Run ¼ mile 100 Merkins Run ¼ mile 150 Walking Lunges Run ¼ mile 200 Squats Run ¼ mile 150 Walking Lunges Run ¼ mile 100 Merkins Run ¼ mile […]

You’re Stronger Than You Think

This morning brought 13 men from as far away as Lake Wylie (thanks Two Ferns) to do the hard thing this morning at Iron Academy. In addition to their kettlebells, many wore rucks as well. Here’s what we did: The Thang 10 Low Slow Squats (IC) 1 Round Bat Wings (10 MNCs IC, 10 Count, […]

Along the Road

COP: All IC Low Slow Squats, Imperial Walkers, Hill Billy Walkers, Moroccan Night Clubs, Tempo Merkans Grab a block. Perform 10 Bent over rows, 10 curls, 10 tricep extensions, run across the field and back. Repeat 5 times. Read a poem (more on that later) Repeat the 5x process, but this time each PAX picked […]

In Honor of Hudson

12 Rock Region HIMS gathered today at The Tavern for a Tribute Beat Down courtesy of the PAX of NW Arkansas to honor Hudson Fryar, the young son of Nomad, who tragically passed away recently.  The PAX of NW Arkansas constructed this workout as a way for other regions to express TAP to Nomad and […]