Get Motivated for Leg Day!

8 Men joined YHC this morning for Leg Day at Old Town. I was downrange last week in Phoenix, AZ; and brought a few new tricks back with me…. At 0500, Disclaimer was disclaimed, Burgundy’s appearance was noted (he’s a big deal), and we were ready to go. Warmup: Motivators, counting down from 10 The […]

“For He Knows Our Frame”

Perfect weather and morning for a run.  32 degrees, clear, and 10 HIM ready for some miles and mumble chatter.  Before anything else happened YHC read Psalm 103. Bless the Lord, O My Soul “Bless the Lord, O my soul, and all that is within me, bless his holy name! Bless the Lord, O my soul, […]

Context is everything

4 joined YHC this rainy morning at Old Town. Due to the large amount of rain (it was just a drizzle, Ha!), we spent most of our time in the HotBox. It should be noted that YHC was pinch hitting for Honeypot, who had a mishap with a tanning bed. (not really, but makes a […]

4 Years of F3 for me!

COP: all IC SSH, Moroccan Night Clubs, Low Slow Squats 5 prison cells OYO Mosey to the “Light Statues” or whatever you erudite and sophisticated folks call the fancy shiny jump up boxes at Fountain Park. 10 inclined diamond merkans, 10 merkans, 10 wide arm declined merkans, 10 squats 10 wide arm inclined merkans, 10 […]

Word of the Year at Old Town

Thank you to the 10 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 as it has been a while since I have been able to attend. It was even more special to be able to […]

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 […]


Herbie and I had the CO-Q for the start of this weeks theme which is focused on Shield Lock (Whetstone).  We decided to pick a theme for this workout. Herbie mentioned Endurance and it stuck. YHC and Herbie took a minute to share with the PAX along with an FNG (thanks Jag for your leadership […]