Loading…

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 […]

Friday April 3, 2020 WOD

Zoom WOD – April 3, 2020 Warmup 19 SSH (ic) 19 Windmills (ic) 19 Morrocan Night Clubs (ic) The Thang Round 1 19 Carolina Dry Docks (single) 19 Overhead Claps (IC) 19 Van Goghdas (IC) 19 Imperial Walkers (IC) 19 Deconstructed Burpees (single) Short run Round 2 19 Clock Merkins (IC) 19 Outlaws (single) 19 […]

Big Macs Hump day fun

Gentlemen, good morning/evening. Today I bring to you an option …. to carry the weight or not. This is up to you and standard disclaimer applies. This is a mod up or down workout. You have two options, to use a coupon or not… this can be done with a Cindy, ruck, sandbag dumbbell , […]

COVID-19 Statement from the Rock Region

F3 Rock Region PAX, Given the swift and sweeping changes we are seeing globally, F3 Rock Region’s Leadership Team believes it important to proactively issue this initial address with our position on the Covid-19 pandemic and its impact on our actions. As changes continue, so may our position.   While it is vitally important that […]

Rooster 3: Captains Email

Good Morning Captains, The Rooster is here this weekend and we could not be more excited to have each of these teams there! This is the third year and our largest event ever!! There are important details located below! Please CARPOOL IF POSSIBLE! AS OF RIGHT Now we officially have 45 Registered Teams, they are broken down as […]

Next Man Up

Though I know this isn’t Rock Region, #MECA’s Chicken Strip shared a strong backblast from #TheVault in #Metro. See below. https://www.youtube.com/watch?v=hphCD4b5lIU Warmup (solar tree) • SSH x 30 IC • Plank Jacks x 15 IC • Merkins x 15 IC • LBCs x 30 IC (reps add up to 90 which is David Ayers jersey […]

Windy Day at The Backyard

Thank you Roxanne and 2.0’s for the opportunity to lead at The Backyard. For some time now Chatterbox has been asking when we were having another F3 Dads workout. He was so excited (and so was I) when I finally told him this weekend. If you have not had the chance to take your 2.0’s […]