Trivia and tennis courts

The morning was relatively cool and YHC was expecting it to be wetter considering the thunderstorms the night before. 8 PAX overcame the fartsack, to show up and show out. Disclaimers were given, credo and principles were reviewed, so we kicked things off. The Warm...

Morning Wood at the District!

It was a pleasure to lead the HIM on Saturday morning at the District. It has been awhile and with the new schedule it has been hard finding a slot to perform. We have also had a ton of newbies, so don't be shy and get on the Q list. Warm-up Tempo Squats,...

Standard @ the Boneyard

After getting my ass kicked by Tebow's beatdown on Saturday, YHC wanted to bring the pain. But to grow you need to know where you're at to track improvement. So YHC set to out leader the HIM of the Naturecoast into a not so standard, standards beatdown. Disclaimers,...

Pole Dash at the Ranch

Warmups: 15 SSH IC 10 Frankensteins IC 10 Windmills IC 10 Tappity Tap Taps IC 10 forward baby arm circles IC 10 reverse baby arm circles IC The Thang: Mosey to 1st lightpole on Nature Way 3 BBS, 6 wide merkins and 9 squats at every lightpole until the six arrived at...

Show Up and Show Out – Day 1

YHC commanded everyone to live out our Credo and push each other. 13 PAX in total for a Wednesday at the Boneyard. The Warm Up: 10 SSH (IC) 10 Frankenstein (IC) 10 Willie Mays Hays (IC) 10 Tappity Taps (IC) The Thang: BOMBS with blocks at the school. Partner up, Dora...

The Falcon 026

"In the Gloom of Monday 4/29/24 at AO Wet Willy in STL-Meramec with a PAX count of 14, an unthinkable tragedy occurred. FNG, Jason Richards, had finished his first workout and the naming process was underway. Jason shared about his love for his four kids, his...

Burpees around the Lake

1, 2, 3 rees around the Lake, lets do Burpees for them. Mosey to the round about for SSH, Wind Mills and Frankenstein. Continue Mosey to the East gate to the LLR lake and did 10 Step Ups, 10 Derkins at the gate, Mosey around the lake doing 1 Burpee per tree seen on...

Mini Murph at the Boneyard

YHC fartsacked yesterday morning and needed some redemption. Something to keep the PAX moving in the humid gloom. With the upcoming Murph Challenge, YHC decided to give PAX the opportunity to get some reps in and prepare for the Murph. As we started warming up, more...

Rep Ramp-Up & Run & Pull-Ups

12 Pax posted on Warm Thursday Morning. Kick started warmup without ado. Warm-up: SSH  IC x 10 Tempo Squats IC X 10 Tappyty Tap Taps IC X 10 Merkins IC X 10 Shoulder Taps IC X 10 Mountain Climbers IC X 10 Mosey around Dog Park , Tennis Court and to coffee station , as...

ENDURE

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”, YHC thought about growing and serving other is about enduring the changes, handling weight of life while continuing to move and help others....

Weekend at Bernie’s Ranch

15 pax (including FNG “Fat Bastard”) gathered in the gloom at the Ranch to test their mental and physical toughness.  YHC had a lot of fun planning this one, and tried to mix it up a bit. The Warmup: 15 SSH (IC) 10 Frankensteins (IC) 10 Forward baby arm circles (IC)...

No one likes Murder Bunny

Location does make the difference. April 29th 2024, Monday Morning at the Bonyard, 13 PAX ready to start the week with some sweat and old school beatdown. Warm up: Circle up around the cinder block. A PAX in turn does 5 Blockies while the other PAX do OYO SSH,...