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What is strength?

15 men gathered this morning for a few miles and a little work. I appreciate the opportunity to lead. COP- SSH, Imperial Walkers, Moroccan Night Clubs- All IC Mosey to the Goodyear for some mini hill runs. Three reps around the building adding a new exercise each time. 10 merkans, 20 LBCs, 30 squats, sweep […]

Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

3rd F Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel. With this in mind I wanted to continue to do this hopefully every […]

Tavern Backblast

15 pax showed up to help me celebrate three years with F3. A disclaimer was given and the workout began with 3 burpees, one for each year. Warmup: 12 Side Straddle Hops IC 12 Windmills IC 12 Imperial Walkers IC 12 Cherry Pickers IC We moseyed to the parking lot across the street behind Dunkin […]

We are called to Serve

14 HIMS of the Rock Region gathered today at The Tavern on the 75th anniversary of D-Day.  Before we started the warm-up, YHC shared with the PAX a few tidbits about this historical day where over 150,000 men fought, arriving by air and sea on the beaches of Normandy. Over 10,000 men died and 5,000 […]

Rough Edges

Thank you Pescador (who was DR for this WO) and the other 16 HIM who removed themselves from the fartsack on this warm gloom for the opportunity to lead you. As always, YHC is honored and humbled. After the F3 Disclaimer, YHC began with the following: WARMUP All in cadence: Side Straddle Hops, Imperial Walkers, […]

Heavy Stuff Discovered at the Tavern

Warm Ups: 1 Burpee OYO: 15 Morrocans & 1 Burpee: 10 Cherry Pickers & 1 Burpee: 10 Imperial Walkers & 1 Burpee: 10 Windmills & 1 Burpee: 10 SSH & 1 Burpee. Short Mosey to the Harris Teeter lot to discovered Big Heavy Timbers. 10 SSH then Paired up and began to carry Timbers around […]