Wake for Mayweathers Dead Balls

A slow gentle walk to upper lot: Grab a block or paver

Warm up

SSH x 25 IC Elbow Plank 1 min AS x 15 IC Elbow Plank 1.5 min MERKs x 15 Elbow Plank 2 min with leg raises … Read More

Old ol’ School

15 rolled in on a nice morning for of throw back beatdown of sorts

Mosey to lower level of old deck

• SSH x 21 IC (while dodging traffic)
• ISTs x 15 IC
• Mt. Climbers x 15 IC
• Arm Circles

… Read More

1000 rep Challenge

19…make that 18 math whizzes and Tombstone tested their cipherin’ skills.

Here’s how it went down:

Warm up: Mosey to Belk parking lot for COP

COP:

Slap jacks x 20 IC

Windmills x 20 IC

Arm circles forward and backward

… Read More

BB – Check out my Box

12 men, real men, showed up to find out what was in the BOX on humid morning.

The THANG:

Warm-Up

Run a lap up to Union and back down to AO

SSH x 15

Loose Change x 10

8 Slow … Read More

Quit Horsing Around, It’s Nut Cuttin’ Time

13 men and Backdraft gathered in the gloom to celebrate the fertility of their leader on the eve of his vasectomy.

WARM UP

SSH x 25ic

Hillbillies x 10ic

Loose Change x 10ic

All sung in cadence, loud and proud, one … Read More

It better be good

17 pax…some coming in on 2 wheels, set off on yet another muggy, swampy, damp, and oh yes, “moist” summer morn’ to get their sweat on…YHC was threatened that the beatdown “better be good” since I hijacked it from another … Read More

2020 MeCa EH Challenge

Alright boys, 2020 has been crazy, but with circumstances as they are, there may never be a better time to EH sad clowns.  Men are literally stuck at home with very few workout options with most workout facilities closed.  Adult … Read More

Box of Pain

73 and sweaty, oh joy!  19 strong

Mosey to Belk Lot

• Plank to Up Dog
• Down Dog Ankle Slappers x 10 IC
• Mt Climbers x 15 IC
• Arm Circles
• SSH x 15 IC (just to keep everyone happy)

… Read More

Pre-Blast: Afton 2 Year Anniversary Convergence

F3 Afton – 2 Year Anniversary Convergence

F3 Afton is turning 2!  Come join us for a little Saturday morning celebration in the park.  Free pain will be provided… SYITG!

What: F3 Afton 2 Year Anniversary Convergence … Read More

First Annual Matt Hinson “Run for the Roses

Warm up:

Jog to Central Methodist Church parking lot

Circle up:

SSH x 20

Horse Stretch

Donkey kicks

IST’s x 20

Hamstring stretch

The Thang:

The first annual Matt Hinson “Run … Read More