Good afternoon PAX! Saturday, July 4th is coming quick which means we aren’t far off from all the fun festivities that have been planned out for the start to your day! So, if you are up for getting those legs loosened up before the plethora of pain options being doled out courtesy Italian Job, White […]
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 […]
Gentlemen, On July 4th, 2020 the United States of America will be turning 244 years old. Join your brothers of The Rock from 7:00 – 8:00 at The Patriot for an epic celebration of America! We have so many options to bring the pain however you want it! Come get your money’s worth at a […]
Pax, This Father’s day weekend, why not get out of your comfort zone and get better with your brothers? Come get some at the Hog and Coyote VII- The Rock Region CSAUP This will be the first CSAUP after being release from Quarantined. Set aside June 20th as a day to get sharpened. As usual […]
Pax, Over a month ago, our region leadership made the difficult decision to close all of our AOs in light of the rapidly escalating COVID-19 pandemic. In the past month, I’ve seen multiple ways that men continue to fight deceleration and attempt to serve the mission of F3: To plant, grow, and serve small […]
Warm up SSHx20 IWx20 Windmillx10 MNCx20 The Thang 10 Prison cells 20 Burpees 30 Curls 40 Dips 50 Merkins 60 American Hammers 70 Squats 80 LBC’s Do as many rounds as possible in 45 minutes.
FOUR CORNERS AMRAP WITH A CENTRAL CORE FOCUS – “JUST ONE MORE” The Warm-Up: 10 Windmills OYO (full rotation of down-up-down-up =1) 20 SSH OYO 20 Seal Jacks OYO 20 Overheads Claps OYO Before getting into the thang here, I need to give a shout out to Iron Sights, Bill Nye, Ruby Slippers and my […]
Disclaimer – I’m not a professional and every workout is a suggestion! Modify anyway you need to. Won’t be long until we are back together at our AO’s and I look forward to planting that flag at Wally Falcon and getting beat up on the track or grinding out some miles and all the mumble chatter with my […]
Here is my disclaimer. I am Anchor Bar and I am not a professional. Anything I prescribe in this workout is merely a suggestion. You are free to modify as necessary. I spent some time earlier this week walking around my subdivision gathering information for this workout. I received a few concerned looks from my […]
First things first, in full disclosure I am not a professional. The following is a workout I have created that you can either use on your own or join the PAX for a virtual workout via ZOOM on 4/8/20. Please modify at any point as you feel necessary. The virtual workouts are new and a […]