Sweat fest at NAM

4 HIMS of the Rock Region gathered this evening at Night at the Museum to sharpen iron and get better.  It was a very muggy evening especially after a pre run by YHC.  At the appointed hour we gathered to begin the fun.  We started with the warm-up which included SSH, IW, HW, Cherry Pickers […]

F3 Rock Region Rolling in Rock Hill Project

As the 3rd F leader I believe we need to be in our community assisting those who are in need.  What better way to be in the community to show we are more than just a men’s work out group then to assist in the Rolling in Rock Hill paint project.  Come join us on […]

You are your own author

Mosey around the parking lot SSH, Cherry pickers, Tempo merkans, Mountain Climbers, Jump squats, SSH Mosey Bill Ny theme song two times Baby Shark ab work Mosey to the wall- Wall sits in cadence, Long 10 count balls to the wall, first man does 5 merkans (any style) then bear crawl to the end while […]


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 […]

So you think you can’t dance

YHC arrived with Bluetooth boombox in hand. I felt that things had gotten a little serious in the last couple of weeks with the heat and humidity kicking up at night, so I felt that it was time to “play that funky music!”   Warm-up 20 SSH 10 cherry pickers 10 imperial walkers 10 hillbilly […]

Good Form is better than Speed

Thank you to Pac Man and the other 8 PAX who decided to join YHC on this humid evening at Night at the Museum. This is the second time YHC has been here and the first time Q’ing it. I’ve been looking forward to it. YHC gave the F3 Disclaimer and discussed today’s theme: ‘Good […]

Lucky vs Good

6 HIMS of the Rock Region gathered this tax day evening to enjoy some fellowship and sharpen iron.  The plan today was to get in some run and boot so that’s what we did.  No FNG’s were present, so the disclaimer was disclaimed and we got on with the warm-up which included SSH, seal jacks, […]

Laughter is good for the soul

7 men joined YHC at the best lit AO in the region (ok, maybe not) Monday night. Having fartsacked Monday morning, Night at the Museum was a welcome addition to my day. Tclaps to Big Mac and Newton for pushing the rock throughout the workout, and tclaps to our FNG, Kingpin for taking the hardest […]