YHC greeted by 17 Pax John, including one FNG, on a brisk Saturday morning at Hardnocs! Welcome to F3, Fitness, Fellowship and Faith. Disclaimer read. Pax recited the Mission, Principles and Credo (granted some paraphrasing😂) YHC gave the following quote and we launched on a Tour of Nocatee! “A gem cannot be polished without friction, […]

YHC greeted by 11 eager Pax on a cool Nocatee morning!   One of the 11 was Kotter, Uncle Jake (my youngest son or 2.3) returning to the gloom after a long hiatus! Shout out to SpaghettiO’s doing a man sized double down with a 10K+ at F3E before joining us!  Warmup: SSH 15X IC […]

Welcome to F3. No FNG’s. disclaimer. Pax recited Core Principles YHC celebrating 23 years, 276 months, 8402 days, 201,628 hours of sobriety!   Warmup 13 SSH 10 Hillbillies 3 Burpees 9 Arm Circles front and back 10 Michael Phelps 13 Tempo squats In recovery I learned that “Mood follows action” – let’s go! The Thang: […]

YHC greeted by 8 eager Pax on a beautiful Monday morning at HardNocs F3 – Fitness, Fellowship and Faith. Disclaimer read THE MISSION OF F3 IS TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP This week’s QPoint is one of the Foundational Qpoints – GROUP (F3) “A Voluntary […]

I guess everyone slept in for the holiday?  Well, YHC was committed to completing the workout anyway since I had an early meeting. MLK JR, born January 15, 1929, Atlanta, Georgia, U.S.—died April 4, 1968, Memphis, Tennessee) “The time is always right to do what is right.”  ― Martin Luther King, Jr. Warmup SSH 15X IC […]

YHC and DDay did a 3 mile PreRun and it was a Christmas miracle as he managed to keep his shirt on not only during the run but through the entire workout!  We joined up with 8 more Pax ready to get after a pre-announced return of Meathead Monday on a blustery cool Nocatee morning! […]

Warmup 400 meter run SSH 15X IC Tempo squat 10X IC Walkout to merkin 5X. (Ask Pax to re cite F3 principles) Arm Circles Forward & Back 10X IC Reverse Lunge, raise arms up 10X OYO Imperial Walker 10XIC Hillbilly 10X IC The Thang: 11’s Hand Release Merkins and Bobby Hurley’s Partner up at the […]

YHC was greeted by Ant-Man at the Frontier the morning after the gut wrenching Jaguars loss which left a hangover.  As we began the warmup a white SUV came whipping into the AO on two wheels and out popped our man Narco who is returning to the gloom after a long time away after recovering […]

YHC was greeted by 3 Pax at the Frontier AO on a beautiful Ponte Vedra Monday morning. Warmup: SSH Hillbilly Arm circles forward and back Limp member, Down dog, Valdez, Child’s Pose Dog Pissers Stability work for injury prevention: Back and Forth Lunges Single Leg Squats Single Leg Deadlifts Single Leg Curtsy Squats Tempo squats […]