The Dragon

York Comprehensive High School [map]
Saturday 7:00am - 8:00am
Site Q:
High Pockets


Adding rules

By Yogi on 2/10/2024
Count: 7:


By Yogi on 12/16/2023
Count: 12:

Leaders make leaders


By Yogi on 10/21/2023
Count: 9:


By Cesar on 8/19/2023
Count: 17:

Basketball.. 1 fng welcome foghorn

3 disc

By Yogi on 8/12/2023
Count: 15:

Murphy law

By Yogi on 3/18/2023
Count: 10:

Played dragon ball


By Yogi on 1/14/2023
Count: 10:

By Fillabuster on 10/22/2022
Count: 0:

By Woodchuck on 9/24/2022
Count: 0:

By Rasta and 2.0 on 9/17/2022
Count: 0:

By Cesar on 4/2/2022
Count: 0:

You will do burpees, and you will like it!

By Goalie Locks and Black Lung on 1/1/2022
Count: 13:

After a 10-minute warmup, we payed World Cup on the soccer goal that Goalie Locks brought, followed by a half-field version of Dragon Ball played with a soccer ball, hands, and throwing it into the goal to score. On turnovers, the other team had to reset at the other end of field before play resumed.

By Woodchuck on 11/20/2021
Count: 0:

Nigh on 20 PAXs met for a below freezing warm up of stretching, sun gods, SSH's and squats before moving to the field for a game of ultimate frisbee. We started with the large, open circle version which doesn't fly far, but tends to be easier to catch. After getting the blood pumping, we switched to the floppy frisbee. Teams were evenly matched and all had a good aerobic workout. Just as we finished, two potential FNGS - hospital names Alex and Doug - arrived. They were invited to the COT; prayers were lifted for healing for loved ones and safe travelling for all. A reminder was given of the opportunity for a Cutter led work out at HIMShip followed by a fellowship with food and the invite from Lake Wylie for flag football at 8:30 for HIMs high school age and older. A great time of fellowship with food was had before we departed to our separate homes.

By Dragon closed for 10 year Convergence on 10/9/2021
Count: 0:

Premier League Soccer

By Black Lung on 10/2/2021
Count: 13:

By on 9/25/2021
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By Cutter on 9/18/2021
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By Converge to Rh 9/11 on 9/11/2021
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By Fillabuster on 9/4/2021
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Half court soccer

By Cesar on 8/28/2021
Count: 11:

Played some half court bucket soccer... handball penalty 10 burpees Side note- HP owes us 10 burpies

By Cesar on 7/31/2021
Count: 0:

By Cesar on 6/26/2021
Count: 0:


By Black Lung on 6/19/2021
Count: 18:

10-minute warm-up while passing the soccer and medicine balls around the circle, 5 burpee penalty if a ball hits the ground. Then we played Dragonball with football, then soccer ball, and finally with the 15lb medicine ball.... which was a fun change of pace! Bojangles dine-in was closed, so we collected drive-through from various places and re-convened in the Hibbet sports parking lot for some 2nd F, and Yogi presented an introduction to the Shield-lock program. Twas a a good morning!

Dragon Ball

By Horton on 5/1/2021
Count: 19:

Biggest deficit ever of any game ever played on Filibuster feild. But hey in York we are winners. Trophies 🏆🏆🏆 for all. Thank for the opportunity to lead you great HIMs. Horton out!

Soccer here, Football everywhere else

By Black Lung on 4/3/2021
Count: 11:

1825 Eden Terrace Rock Hill, SC 29730

By Football at Sullivan middle school on 3/20/2021
Count: 1:

3 frisbee locations

By Yogi on 2/6/2021
Count: 15:

Bricks/ Frisbee

By Cesar on 1/16/2021
Count: 12:

15 minute brick work Ultimate frisbee

By Cesar on 12/19/2020
Count: 6:

Welcome Fng Jumpstart. Cutter lead a workout followed by modified Soccer.


By Yogi on 12/12/2020
Count: 10:

Around the Y 3 trips, 50 merkins each lap with bearcraws, lunges, and toy solders. The word o f the day, contraband. Followed by the 3rd F. As He was setting out on a journey, a man ran up to Him and knelt before Him, and asked Him, "Good Teacher, what shall I do to inherit eternal life?" Mark 10:17 To get to heaven, faith in God and his son Jesus Christ. Then we played 'rugby' by york rules. Yogi out...

Frisbee with a man and his boy

By YHC & group on 12/5/2020
Count: 3:

It was 7:01 when we finally concluded it would just be us 3. So we started with a warmup promptly. SSH Imperial Walkers Then Stretches The Thing Lt Dan to each parking lot space at each line call out a exercise. Increasing until we get to 20, then back down by 5's. I called out 5 Merkins, then Axle 10 imperial , then Hacker.... called out 15 burpees.....whattt We also did squats, lbcs, and big boys. The game: I'd planned on playing ultimate frisbee around the traffic circle...but with only 3 HIMS I omahad to a triangle. We threw the frisbee and if it was catchable and you missed it, you had to pay a penalty of an exercise. Closed in a triangle of trust and lifted Cesar, Yogi and Axle's family up in prayer. HP out

5 worn out

By Cutter on 11/28/2020
Count: 5:

4 square

By Yogi on 11/21/2020
Count: 8:

Put your hand in the hole.

By Yogi on 11/14/2020
Count: 5:

VQ and football

By Hands on 11/7/2020
Count: 12:

The Most Ultimate Frisbee and Trash Pickup

By Blacklung on 10/31/2020
Count: 19:

After a 15 minute warmup to let the sun rise enough to see the disc, we took to the field for ultimate frisbee followed by trash pickup on Lincoln Rd and breakfast at 321 Diner. One FNG: Marley's youngest son, Ronaldo! We wanted to name him Pelé, but he said no.

By Mounty on 10/24/2020
Count: 20:

Welcome back cotter

By Drifter on 10/17/2020
Count: 10:


By Yogi on 10/10/2020
Count: 7:

30 minutes work then boardball volleyball. Followed my the shovel flag hand off to Highpockets.

Ultimate Frisbee

By Blacklung on 9/19/2020
Count: 8:

20 minute warmup of various excercises, with the caveat that if the PAX throws the disc inside the burnout circle, then it's only half the reps. Of the 8 of us, Boo Boo was the only success. 3rd F was about Salvation, the RH F3 word of the month. Similar to fitness, Salvation is personal. No one can do it for you, no one can give it to you, you can't buy it. Each must make the decision for themselves to accept Salvation. The last half of the workout was ultimate frisbee, with only one injury: high pocket's ankle. Followed up with breakfast at Rainbow Donuts.

Rucking and Football should be in the Olympics

By Cutter on 9/12/2020
Count: 8:

The pax warmed up with a ruck workout then we played some football. We had some winners and some losers, but everybody had fun and left a little gassed. Cutter out

Fear not

By Yogi on 8/8/2020
Count: 3:


By High (Yogi) Pockets on 7/18/2020
Count: 5:

The long way

By Cutter on 7/4/2020
Count: 4:

We took a lap around the school. We took the long way around. There were some merkins, burpees, squats, bigboys, Kids, Dragon crawl, bear crawl, Peter Parker, wall sits. Oh and of course some side straddle hops.

1000 1000

By Yogi on 6/27/2020
Count: 4:

Did 1000 merkins as a team and 1000 flutterkicks. Then picked up trash. Talked about praying for all, including thy enemies.

11, 45, 21

By Yogi on 6/20/2020
Count: 5:

Moving bricks

By Yogi on 6/13/2020
Count: 2:

Moving and cleaned up bricks.

York 249

By Yogi on 5/23/2020
Count: 6:

Brogahhhhh and trash pickup

By Black Lung on 2/15/2020
Count: 5:

Q has a bad back, so we stretched, meditated, did drydocks, lunges, squats and chatted. Afterward, Yogi led us for trash pickup along Lincoln Road for an hour, and we ate breakfast at Hardee's. It was cold but the fellowship was warm!

Late or did I just want to be corrected?

By High Pockets on 2/1/2020
Count: 6:

YHC arrived around 10 minutes late. With noone in sight I moseyed to the baseball fields (while apparently everyone moseyed to the coupon market) As I moseyed to what I thought was our PAX. A group of teenagers assembling for a school function looked at me very concerned. Yep that's not them... So I moseyed to the statue (making another group of teenagers uncomfortable) then eventually to dragon alley on the other side of the school where I found the PAX. Warmup Well since I was late this was already done when YHC arrived. The Thang: It's superbowl weekend, so to the parking lot field we go. each 5 yard line progress rep by 1 1st round start with merkin, then lbc, then squat, 5 yard line 1 merkin, 10 yard line 2 lbc, 15 yard line 3 squats and so on 10 burpees for end zone 2nd round calf raises, american hammer, dry dock Dying cock roaches ic for the endzone 3rd F January word Discipline Proverbs 12:1 Whoever loves discipline loves knowledge, but he who hates reproof is stupid Do you love to be taught? Do you love to be corrected? Do you love to be told you are wrong? Do you appreciate those who tell you how it ought to be done? Are you thankful for reminders to change? Wise and noble men and women will strongly answer, “Yes!” To grow in knowledge, someone must teach you. You must submit your mind and will to them. You admit their superiority in knowledge. You admit your inferiority. This requires humility, which most do not have. Only noble souls can willingly submit and be taught by another person. In order to love knowledge, you must love to be taught by others. To grow in knowledge, you must admit ignorance or error. For either you did not know the truth about a subject, or you held a false position on that topic. You may even have taught others wrongly, and you will have to admit you taught them an error. Only noble souls can admit ignorance or error, for most men will protect their reputation at any cost. To grow in knowledge, you must change. Progress requires change, but change is humbling and difficult. Change means letting others see you were wrong; change means altering long-established habits; change means explaining your new actions to others. Only noble souls can change, for the cost of changing is too great for most men. Lt Dan's then Lt dangers Then back to COT Prayer concerns were lifted up and we headed out for donuts HP out.

3 pax getting it in

By Cutter on 1/25/2020
Count: 3:

Despite 2 of the 3 pax feeling under the weather we still managed to get some work in. There was plenty of running, burpees, big boys, lunges and LT. Dans to go around. As always a cruise around the parking lot was good for a little pocket change. Cutter out

Why Poles

By Yogi on 1/18/2020
Count: 6:

Warmup followed by the Thang. 1 merkin, bigboy, boxcutter, squat, lunge at a light pole. Then run a lap around to to next pole. Increased the reps and runs at each pole. At pole 7 we went to the Y and barecrawled around it and did 10 derkins. After pole 9 we went to the rock pit and pick up a rock carried it to the culvert and dropped it. Picked a new rock and walked the rest of the way around. Did that 5 times. At a few stops we each took turns telling the group why they came out. We finished with COT and prayed for Korn after seeing he got engaged. We ate at Rainbow Donuts.

Doty 809

By Yogi on 1/11/2020
Count: 5:

Pickle workout

By The highest pockets of them all on 12/28/2019
Count: 8:

Started the gloom with lumberjack circling the parking lots trying to find us. We warmed up as we watched him visit multiple parking routes. Warmup SSH I.c. 10 Slow windmill I.C. 10 SSH I.c. 10 Imperal walker I. C. I 10 SSH I.c. 10 Hillbilly I.C 10 SSH I.c. 10 THE THING Starfish 4 corners merkins, low slow squat, lbc, calf raises. The SSH in center. 1st round 10, 2nd round 9, and so on until we reach 0 Rinse and repeat with with Rosetta, merkins, hello dolleys, pickle pounders (this by the corner someone drew a pickle looking item on the pavement) at the 4 corners and MKC in center. COT Announcments: Blacklung invited us our for his Q Tuesday. Rock hill convergence wed. 3 Brothers families lifted up in prayer Hp out

Darius Ruck

By Group Q on 12/14/2019
Count: 4:

We rucked laps around the school and chatted. T'was pleasant, and we ate at Rainbow Donuts afterward.


By Black Lung on 10/26/2019
Count: 3:

Don't fence me in!

By Group Q on 10/12/2019
Count: 2:

Gathered in the gloom and dispensed with a warm up; instead we opted for a mosey around the school to the posts. Lt. Dan from post to post, then mosey again around the parking lot back to the posts, Lt. Dan's and mosey back to the cougar. Lt. Dan's to the end of the school, then headed down to mosey around the baseball field, but we were fenced out; instead mosey to the football field and an open gate. To the end of the field looking for another open gate, but we were fenced in. Mosey back to the track, walk to the gate, then mosey to the AO and around the parking lot. Finished up with an LOT (line of trust, can't make a circle with two people); prayed for PAX who couldn't be here today, keep them safe and bring them back.


By Cutter, Black Lung on 10/5/2019
Count: 2:

Cutter and Black Lung forgot that we closed the Dragon for the DECA 5K, so we did our own lap before they got started. Along the way, we did various leg isometrics to avoid injuring Cutter's injured finger. Closed with a COT, remembering Alice, and then headed to Rainbow Donuts.

1 more than 10

By Yogi on 9/28/2019
Count: 8:

Ball Bearings

By Blacklung on 9/21/2019
Count: 7:

The word of the month is "bearing" so we incorporated our 15 pound slam ball as a "bearing". We were happy to welcome Love Bite, at Burr's invitation. Love Bite is new to town, but not new to F3. Welcome! Warmup consisted of SSH, merkins, squats and mountain climbers. The we repeated the routine while passing and rolling the "bearing". We Moroccan-Mozied (thanks BoRound!) to the rock pit and did rock curls, presses, drops, kettle bell swings, and lunges. We continued mozying around the school, adding excercises along the way, including karaoke, sitdown squats, nur, side-steps, etc. We passed the bearing around the whole time. We discussed that typical ball bearings on a shaft distribute the load evenly over time, much like the members of a team work together to accomplish a task that's bigger than the individual. Finished with the pledge led by Love Bite, followed by COT.

Put me in coach!

By Woodchuck on 9/14/2019
Count: 7:

Started off with a quick stretch: 10 cherry pickers in cadence followed by a leg stretch and a leg stretch right. Play ball! We transitioned to the parking lot where a came of scrub kickball ensued with a slightly underinflated 2 foot wide exercise call. Yogi and High Pockets were the initial kickers, all other PAX took field positions: 3rd base, short stop, 2nd base, 1st base and pitcher. A PAX stays as a kicker until they are put out by a fly ball, tagged or force play, then the move to 3rd base and all other field PAX move up one position, the pitcher moving to be a kicker. All went well until Cutter pulled a muscle and became the permanent pitcher. More than one PAX was heard exclaiming, "I thought we came to play a game, not get a work out!" But get a work out they did. The 3rd F was about running the race and finishing; we all run the race of life, but only those that believe in and accept Christ win the race. The COT consisted of prayer for Yogi's co-worker, Black Lung - a friend's grandfather passed, Cutter's injury and that all of us would the shining light for those around us causing them to ask what we have that they are missing. Go be the light! And, scrub kick ball will make another appearance... some time, some where.

1 minute bearing

By Yogi on 9/7/2019
Count: 7:

Warmup followed by amrap exercises down the alley by the cougar, timed for 1 minte. Bear crawls and lt. Dans across to lawn and finished with legs of time and some core. Talked about Bearing, as it is the word of the month. Moved to the York FD for a pancake breafast.

Booboo's workout

By Yogi on 8/31/2019
Count: 4:

Booboo had requested the Q but was sick. So I took his ideas and brought the to the dragon. So we started with 35s, each bench, with squats, merkins, Moroccan nightclubs, and lbcs. Moved to the back alley and discussed why not me. Worked the back alley with dips, dragon crawls, urkins, and one more exercise. Moved back to the flag and did unwatchable exercises, and yes people saw including Highpockets Mom who may not let him play with us anymore. Finish with a few more exercises and stretching. Praises and prayers for undertaker's friend. COT to close.

Bear & Block Round 1

By CSAUP on 8/24/2019
Count: 12:

Snadbags and bus rides

By Yogi on 8/10/2019
Count: 2:

Since we were a small group we grabbed 2 of cutters and bags, he a 80 and me the 60. We moved to the front of the school and did inch worm merkins across the flag grass. Then moved to the big Y and threw the sand bags around the outside. Next moved to the front of the ATC building for 200 bend over rows, that quickly was modified to 100. While there a bus pulled up to us and the driver ask us if we were getting picked up. We of course said yes and she took us to Chester for a wrestling tournament when we finish dead last...wait we didn't get on. We sent her to the front where many cars were. We moved to the small Y and did a starfish with sandbags. 5 burpees in the middle and 10 each each of merkins, big boys, diamond merkins, and American hammers. Did 2 rounds. Moved to COT. Missed all you all!

Cindy is a cruel mistress!

By Burr on 8/3/2019
Count: 3:

After a brief meeting at the AO we carried our Cindy's to the Cougar. We the carried those Cindys around the drive beside the Cougar as far as possible until our grip gave way. 10 overhead Cindy presses and continued the lap. On completion of the lap we drew a card from the F3 deck and completed the exercise. Totals, 5 Cindy Carry laps for 1 mile, 2 laps at a fast mosie, 2 hand clap pushups, 100 flutter kicks 8 reverse lunges [each leg]. We wrapped up with the COT and followed that with 2nd F at Hardees! I am typing this with my nose cuz my fingers are not currently functioning!


By Cutter on 7/27/2019
Count: 5:

Disclaimer given. We started to mosey around the school. We stopped for some side straddle hops. Continued the mosey. We Stopped for some windmills. Continued to mosey. We Stopped and did some mountain climbers. Started back on the mosey, then stopped for imperial walkers. Moseyed some more then did some hillbilly walkers. Moseyed again then stopped to do flutter kicks with our legs hanging over the edge of the hill in front of the school. We headed back to my truck to pick up some sand bags. We all did some burpee sandbag tosses. With a few minutes left we had a little 3rd F Here is a link to the 3rd F We finished up with some big boys. Cot

The Dragon 7/20/19

By Cutter on 7/20/2019
Count: 4:

We did a quick warm up Imperial walkers, hillbilly walkers, windmills Moseyed to the Rock pile 4 sets 15 curls 15 triceps extensions, 15 bent over rows 15 overhead presses Moseyed We did a set of 35's Merkins on one side bigboys onthe other Next up was some wall sits and bear crawls. Finished up with some burpees and running We even got a little show and tell from Flashover on some firefighting gear.

The narrow gate

By Yogi on 7/13/2019
Count: 3:

Matthew 7:13-14 13 “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. 14 But small is the gate and narrow the road that leads to life, and only a few find it.

Trash pickup

By Yogi on 7/6/2019
Count: 2:

By Going to Planet Pain on 6/29/2019
Count: 4:

4 form York went to planet pain.

5 of a kind

By Yogi on 6/15/2019
Count: 5:

By Rasta on 6/8/2019
Count: 2:

Football and penalties

By Cutter on 6/1/2019
Count: 4:

Memorial Day and the Dragon Cola 600

By Black Lung on 5/25/2019
Count: 7:

A clear and warm gloom, we began with a few SSH and then mozied to the rock pile for rock curls, overhead press and tricep extensions. We ended the warmup with a quick rock-put competition. Mozied back to the Cougar statue for the main event, the Dragon Cola 600! A throwback to my first Q 3 years ago today at the Dragon, we had 6 clipboards with a memorial day quote and an excercise for 100 reps each: Dips, Big Boys, Step Ups, Merkins, Squats, Reverse LBCs While one partner ran a lap, the other pumped out reps. When all pairs completed a minimum of 100 reps, we moved to the next clipboard as a group. Each clipboard had a memorial day quote, which we discussed as a group before starting the 100 reps. This also gave us a moment to catch our breath. We had good participation in the discussion. There are many ways to grow stronger, and today I think we grew through our discussion of patriotism, sacrifice, and duty. Aye!


By Yogi on 5/11/2019
Count: 6:

May the 4th be with you

By on 5/4/2019
Count: 4:

It's May the 4th and I know we got some nerds among us so I decided to do a star wars themed workout. Disclaimer disclaimed and we were off to the warmup 15 SSH IC 15 MKC IC 15 SSH IC 15 Merkins IC 15 SSH IC 15 Hillbillies IC 15 Burpees (pshhh yea attention 15 SSH IC) 15 Imperial Walkers IC Off to the Thang Skywalker LT Dans to end of parking lot "Death"Star fish A corner 30 Jedi merkins B corner 30 Chewbacca lbc C corner 30 Starfighter squats D corner 30 lightsaber shoulder taps Round 2 the same except split count in half. Mosey to the wall for some Sky Walker Balls to the Wall and rotation bear craw. Mosey to coupon market are grab a light saber 11's Han Solo big boys at bottom Yoda Flying squirrel at top 3rd F In Episode V: The Empire Strikes Back, Darth Vader challenged Luke Skywalker to “fulfill your destiny.” While Vader had sinister plans in mind, the reference to destiny strikes deep at the heart of the Christian message. Jesus came with a clear destiny of His own: “For the Son of Man came to seek and save the lost” (Luke 19:10). He also came to give a “spiritual destiny” to those who believe in Him, “I have come that they may have life, and have it to the full” (John 10:10). We lifted Cesar, Nunchuck, and Filibuster family up in prayer. COT HP Out ya'll have a good 1 the force was strong in this one.

Piston foils a 2nd F

By HIGH Pockets on 3/9/2019
Count: 3:

It was a foggy Saturday morning. Cutter and I thought we may be it for the day and were in the middle making 2nd F plans when piston raced in. So it was time to out work in. Disclaimer Disclaimed Warmup 15 Windmill 30 MKC 15 Sungods 3 positions 10 merkins 15 Imperial walkers Mosey to coupon market. StarFish. Plank in center, 4 corners 25 each Merkins, LBC, Squats, calve raises 3rd F Ephesians 2:19-22; Matthew... More). (Ephesians 5:31-32; Revelation 14:4; Revelation 19:7-8) As professing Christians we believe in God's Word. When the Bible so clearly speaks of the normal Christian life as a life of obedience to God's eternal promises, we believe it and live by it! We talked about how we shouldn't have to tell someone we are a Christian, it should be apparent by our walks. Mosey to Dragon Alley lt Dangers then lt Dan's. Mosey to Y for 20 big boys. Mosey to front cougar statue partner up aggregate while partner runs through alley 100 irkins 100 derkins 100 Dips 3 rounds of back extensions overhang 15x Mosey back to AO for ab lab and COT CoT Cesar and filibuster family Thanks for the push this gloom guys

The Hen

By Yogi, Cutter on 3/2/2019
Count: 6:

We began with a warm-up led by Yogi. After the warm-up Cutter took over. We moseyed over to the rock pile to choose wisely. We carried our coupons up to the parking lot to get to work. 4 corners around the parking lot. 25 curls, 25 mercians, 25 squats , 25 Big boys Rise and repeat 4 corners around the parking lot. 25 overhead presses, 25 Dry Docks, 50calf raises , 25 4 count flutter kicks. Rinse and repeat. Mosey to the back side of the school to Dragon alley alternates from bear crawls to crab walks the entire lengthy down. It. Danes back out. Moseyed back to the front and got in a little bear crawl and crawl bear to finish out the workout. 3rd F shared: Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; James 1:19 ESV


By Yogi on 2/16/2019
Count: 7:


By Horton on 2/9/2019
Count: 7:

We had a great, cool, wind blown gloom to push each other through our baggage carry. With a lot of mumble chatter to go with it. Started with a quick warm up then on to the hill to pick our baggage up. Down the hill for 1 rock to bearcrawl up the hill with and then back down the hill for another rock to bearcrawl up the hill with. Then a few exercises with our (baggage). Then a mosey to the front of the school where we found our brother Jack Web and man he sure put a hurtin on our shoulders. Then a mosey to Dragon alley where we took a seat on the wall for various exercises. But the main one was a rock hand off to show each other that we are supposed to help bear the burden of each others baggage. Then after a trip down Dragon alley we pick out the rocks we wanted to carry back. We stopped for a good length of LT Dan's then on around the cross country track where we just had to stop for the High Pockets special to the passerbyers. Lol Back to the Flag after shedding our baggage for the pledge to our great nation. Throughout the work out I added the 3rd F in about our testimony and how God has given this to us to help others. Also what could be done to help those around us that dont even know they need help. The only way to do this is live for God all the time so people see Him in us. Read your bible and praise Him every day for what he has done for us. Prayers , praises Namethang Numberthang As always I am honored to lead such great HIMs through the gloom and thanks for the push. Horton out!

Merkins & Dragons

By Black Lung on 1/26/2019
Count: 16:

A brisk and clear morning, it was beautiful Dragon-hunting weather! We started with an agility warmup including: - 5 Yard Sprints using the curb as a starting block - High Knees, Butt Kicks, Lunges, Karaoke, Side Steps Then we tried something new: formed 2 lines of about 8 PAX, assumed the Al Gore position (tree hugger squat), and commenced a modified Indian Run - the last PAX would weave through squatting PAX to the front of the line. Then we repeated in the Plank position. After the agility workout, we commenced Merkins & Dragons: roll a 6-sided foam die to find the Dragon's location, which was one of six light poles. Then run to the Dragon and roll for attack: 1 & 2: Merkins 3 & 4: Squats 5 & 6: LBCs Add a 0 to the the roll and do that many reps. After the attack, we rolled for the Dragon's defense: 1 & 2: 10 or 20 merkins. 3,4,5 & 6: The Dragon Flees and we roll to see what location to run to next. This particular Dragon had 350 hit points, so we repeated until 350 total reps to kill him. But wait! At the beginning of M&D we all inflated a balloon. We had to finish the workout while holding the balloon, but if a balloon touched the ground then everyone did 5 burpees, and a popped balloon was 10 burpees. It was fun figuring out how to keep them off the ground, and we had about half of them pop throughout the workout. Thanks to the Rock Hill fellas for joining us! And thanks to Apache for this beautiful bean footage:

By Walker on 1/19/2019
Count: 13:

IceBreaker 2019

By Bounty on 1/12/2019
Count: 28:

2019 Icebreaker...this year we attempted to do a terrain race/ obstacle course race inspired event. Hard to do when you cant assemble permanent structures. With that in mind we had to try and come up with some events to help "slow" down the runners. This type of event was selected so that pax could get a taste of OCRs without paying the high entry fee. Pax had two choices before beginning the event: run a solo lap (3.25 miles) or run as a team (13.5miles). If running as a team, the first teammate would run the lap solo, tag their mate, and rest until the mate came back, thus tagging them back in. Prior to starting, participants were explained the route, obstacles, and rules. Prayer and disclaimer were given with an emphasis on safety. The first runners were then given the countdown before they started. The flow: 10 burpees, 10 bigboys, 10 squats before taking off. Jump the rock (this was obviously harder than I thought it would be). Run a bit, low crawl a bit, run a bit more. Then bucket carry, run, hill climb, run. For the next obstacle the pax were supposed to cross the creek twice (most missed this turn from the main trail). Run, event's best obstacles (yoke carry), run, over/under, low crawl, log jump. From there the pax ran, lunged walked, tossed cornhole for burpees, then bearcrawled around the big "Y" in front of the school. RedRider and Chernobyl had water, coffee, and hot chili waiting for participants not to mention large patio heaters to help pax stay warm...a bit hit...great job! Takeaways: -great turnout from FIA! 6 I believe -participation from other regions (York, RH, Ft. Mill) -2.0s at least 4 with 1 being an FNG...welcome 9volt! -couple of hundred pounds of donated can goods for the community -couple hundred buck raised to donate as well Im sure I missed some pax's names that participated and helped, and for that I'm sorry...just cant remember everyone off the top of my head. Thanks everyone for helping this event to be as successful as it was. Next year not sure what format we will use...its up to yall to choose.

Increased Pain

By Cutter/Yogi on 12/29/2018
Count: 8:

Nantan handoff to Blacklung

Bent bumper

By Yogi on 12/8/2018
Count: 6:

The workout was fine, the 2nd was awesome. I dont know of any other gym where guys who are hurt show up at the end just to say hey and eat breakfast. We are special and I am forever grateful for my F3 brothers.

Run for shelter

By Highpockets on 11/24/2018
Count: 6:

It was a rainy 33 degree morning. We assembled for some warmup while the rain held off. 15 leg stretch each side 15 SSH IC 15 imperial walkers IC 15 SSH IC It started raining alittle harder so off to station 1 cover. Station 1 25 irkins oyo 25 dirkins oyo 25 LSS oyo 25 Big boys oyo Mosey to station 2 Station 2 Each Him pull a card from the F3 card deck (thanks Blacklung). Mosey to station 3 Station 3 Same as station 1 Station 4 Same as station 2, and shared 3rd F on Thessalonians 5:16-18 Thankfulness is a prominent Bible theme. First Thessalonians 5:16-18 says, “Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus.” Did you catch that? Give thanks in all circumstances. Thankfulness should be a way of life for us, naturally flowing from our hearts and mouths. Each member of the PAX shared something that was non traditional thing to be thankful for. Because as our verse of the day says, we are to be thankful for the challenges and the good. Mosey to station 5 Station 5 Same as station 1 Mosey to AO for pledge of alligeance and COT Remember Filibuster and Cesar family in our prayers. HP out...

Try something new

By Yogi on 11/17/2018
Count: 3:

Talked about training vs working out.

USMC b day

By Cesar on 11/10/2018
Count: 9:

We had a boot camp beat down!! Just want to thank all my brothers for showing up and showing out. Lets keep these numbers up!! Thank you guys for keeping me motivated!! Cesar✌

Workout and pickup

By Yogi on 11/3/2018
Count: 8:

Did a short workout in front of the cougar. Tried to recruit and kid taking sat's. Then picked up trash.


By Horton on 10/27/2018
Count: 7:

Great morning to push the semi gloom with the brothers of F3 York. Started with a warm up and some stretching. Then a Mosey around the back of the school for a different variation of 35's. Squats and bigboys. Then to the big wall for, what I like to call Russian wall sits where HP found his wood. Then down to the entrance for a few rounds of figure 8 bearcrawls. Then back to the wall for bearcrawl wall sits. We moseyed back around the school to the flag for the pledge. 3rd F Again on Fairness this morning. I went over some of what I covered on Thursday but today where should Fairness start? At home. The one true way to be fair is to put your self to the side and put you wife or family 1st. How do I do this? With Gods help. In his word he tells us how to live for Him which ultimately is putting yourself to the side and living for Him. In 2 Corinthians 5;7 He says ..... Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come. Namethang Numberthang Prayer for our brother Filibuster. As always I am so honored to lead such great HIMs through the gloom. Horton out.

No one?

By Highpockets on 10/13/2018
Count: 0:

Climbing the ladder

By Yogi on 10/6/2018
Count: 13:

Worked each 5 yard line and added 100 counts shared with the pax. 12 pax was a good size.

Here I is!

By Red Rider on 9/22/2018
Count: 6:

This was a Humpty Dumpty. I taught the boy's about the origins of the canoe, and how the natives used to carry them over long distances. We had a great time heavy on the second F. Thank goodness Horton was there to post the flag. I had forgotten while I was offloading the boat.

Where is Red?

By Group on 9/15/2018
Count: 6:

Braved the storm and worked hard. Moseyed to the scheduled Q's house and excericed till his M kicked him out.

I won’t be held down by a malfunctioning alarm!!

By KoRn on 9/1/2018
Count: 5:

Thanks to a call from Red Rider once we realized my alarm didn’t go off Again!! Once Q arrived we finished stretching where we moseyed over to the cougar and did 50 merkins, 60 dips, 75 step ups and 70 Irkins with a dash to the door in between. We then moseyed to the Dragon Wall where did a quick walk sit then we did PCH inspired merkin position wall arm step ups for a 10 count in cadence we then reversed it and did the leg equivalent after that we moseyed back to the cot. -KoRn out!

Stringbean Memorial

By Yogi on 8/18/2018
Count: 8:

We walked and talked about life, we stopped by red ryder's house and did 10 merkins in cadence then 10 monkey jumpers till his father-in-law came out. Then we walked to the traffic cicle where the local Muslim woman asked what we were doing. Dont know if they were relieved that we were a men's workout group or now. Missed a chance to tell them to send there men. We talked about Stringbean and how our hearts felt. Then we rucked back for COT. Thanks to windex and catfish for coming from the rock region to support up. At breakfast we meet Greer from Greer F3 we think. Highpockets have him our schedule so may see him again.

Cesar anniversary beat down

By Cesar on 8/11/2018
Count: 5:

Started with some nice and easy low impact stretching... Then off to a little brick mosey. Ended up behind the school to beat down hall where we did sun gods and flappy birds with bricks. Then we did some superman sun gods and some brick merkins. I decided to give the bricks a break (for a min) so we could do a super duper long Chernobyl Shuffle which definitely had an enormous suck factor to it. Picked the bricks back up and we moseyed some more. Once we got to the back of the school we did a jail break with bricks which actually is harder than it sounds (at least that's what Yogi told me). We circled up in the grass and did some core work in round robin fashion. We dropped to bricks off at the truck and moseyed another lap where we alternated run and nur. Got back to the AO where I thanked my fellow brothers and spoke about faith and what it means to me. Just want to thank all of you for the push this year!! Cesar✌

By HOTSPOT on 8/4/2018
Count: 6:

If it was a snake, it would have bit you

By High Pockets on 7/21/2018
Count: 7:

What a beautiful Morning to beat the fartsack and post at the dragon. 7 HIMs choose to better themselves and away we went. Disclaimer was diaclaimed Warmup 20 SSH ic 15 slow windmill ic 20 SSH ic 35 MNC ic 20 SSH ic 15 imperial walkers ic Indian run to the coupon market The thang All with a coupon Round 1 Jacob's ladder totals of 8 NUR up hill start with 1 burpees at top of hill 7 Lbc at bottom. Finish is when you are at 7 burpees at top and 1lbc at bottom. Round 2 Jacobs ladder NUR up hill 1 Carolina drydock. Mosey down hill for 10 squats. 2nd round 2 drydock 20 squats... And so on until 5 Carolina drydock and 50 squats (Omaha to calf raises) 3rd F Matthew 5:13-16 You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people's feet. “You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven. I asked the PAX how are you displaying your F3 light? Are you hiding it under a basket or are you placing it up on the hill for everyone to see? I myself have not posted on social media in a while on how F3 has impacted me. My goal is to do that today. Back to the thang We returned our coupons and Indian ran to the alley behind the school. We did inch worm merkins the entire distance of the alley. Once we finish I noticed we still had 15 minutes left and Bounty started messing with the collapsable barriers. We then partnered up and did 20 presses with the hinged barrier while our partner planked. After 1 rotation we went to 10 1 armed presses. After all these years we never noticed the workout potential of these barriers. Good thing it wasn't a snake, would have bit us. Moseyed back around the school, stopped for some pull-ups, pledge of alligance... Then some circle of pain for the last 6 minutes. I had a great time this morning, thanks for the push and I challenge you today. Let your F3 light shine today... Share on social medial or with a friend. We are called to share this great thing. Hp out!

Leg day

By Horton on 7/14/2018
Count: 12:

Great morning for a F3 work out push. I came up with a different kind of work out that didn't work out like I thought it would work out! Picked 4 points around the AO and had 4 rounds planned. With 3 teams of 2 and 2 teams of 3 for planning purposes we split up and made a lap around the AO to drop off each team at each station. Round 1 different variations of Squats Round 2 Different variations of Merkins. Round 3 no need to say because we didnt even get in the round 2 good. The point was one team run to one point and and do an AMRAP of the different work outs in the round till the next team made it around to them then on to the next list or spot around the AO. ( next time I will change it up a bit lol) This turned in to a 1 hour LEG DAY with squats only and a bit of running. But on the other hand with my lap around to set it all up we clicked off almost 3 miles. Then I took some time to share about strength in Faith and how reliance on God to take care of you comes from within. Named the FNG Nameorama Numberrama As always it is an honor to lead such great HIMs. Horton out

11's to core

By Yogi on 7/7/2018
Count: 7:

11s ended at 5. Then ran and did core. Good times. Come join us next time.

All the Kings men

By 1/4 Pounder on 6/30/2018
Count: 13:

13 Hims came this gloom for a 2.0 lead / grown man workout he called All The Kings Men. Warm up to start then a quick 3rd F word from 2 Kings 1-15. He tied this 3rd F message in to the workout all around the A/O and had different workouts to go along with verses. Through out the work out we had Hosepipe spue merlot and I think we even broke out in to song from the great Jonny Cash, Ring of Fire! We finished up pushing the six in. I am proud of my 2.0's growth and particularly proud that my 2.0 came up with this workout on his own and pushed all the others around him to be better men. I thank God first of all and then thank F3 for molding my 2.0's into the fine young men they are becoming. Numberrama Nameorama Horton out

By Pacman on 6/23/2018
Count: 5:

Trash Pickup

By Red Ryder on 6/16/2018
Count: 5:

2 FNG's posted on Groupme. Mailbox Burpies to the start destination. Sorry. No vid.

10 merkins

By Cesar on 6/9/2018
Count: 6:

The only thing cooler than waking up early to go workout is........ Drifter doing it too. He hasnt been around too much lately because he's a pretty busy guy so I figured I would try to get him all caught up with a high impact beat down. I mixed some brick work in with a good old fashion boot camp body buster. After every exercise we did 10 merkins to prepare for the next one. Still got some milage in as well because we moseyed around the school 4 times.. Once together and slow... Two times with bricks.... And the last time OYO at a fast pace... We ended with 6 mins of Mary!!! Ended in COT Cesar✌

Rain and shine

By Horton on 5/19/2018
Count: 11:

What a great morning for a Dragon Post. We had rain and sun and a lot of fun. 4 corners 35's Double hill bearcrawls And a mile run/walk Through all the pain and suffering we go through on a day to day I saw it fit for a great 3rd F message this gloom. broth·er·hood ˈbrəT͟Hərˌho͝od/ noun noun: brotherhood; plural noun: brotherhoods 1. the relationship between brothers the feeling of kinship with and closeness to a group of people or all people I can do all things through him who strengthens me. Philippians 4:13 Esv But he said to me, "My grace is sufficient for you, for my power is made perfect in weakness." Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 2 Corinthians 12:9 ESV For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong. 2 Corinthians 12:10 ESV Thanks for the push guys and as always I'm honored to lead such great hims. Horton out

Beatdown VQ

By Malware VQ on 5/12/2018
Count: 8:

VQ for malware was no walk in the park. Thanks for the beatdown.


By Cesar on 4/28/2018
Count: 15:

In West Philadelphia, born and raised On the playground is where I spent most of my days Chillin' out, maxin', relaxin' all cool And all shootin' some b-ball outside of the school When a couple of guys who were up to no good Started makin' trouble in my neighborhood I got in one little fight and my mom got scared And said "You're movin' with your auntie and uncle in Bel-Air" 2 fngs- named "The Sauce" and "Filabuster" Ended in COT Cesar✌

Tighten you core and correct your form.

By Walker on 4/21/2018
Count: 9:

Walker came, he saw, he kicked out butt...

2 for a wet and wild couples workout

By High Pockets on 4/7/2018
Count: 2:

As the title indicates, it was a drizzling mid 50's gloom. Warmup Right over left Left over right Center stretch 15 SSH 15 imperial walkers Mosey 1 lap around school then star fish. Plank in center at 4 points merkins, squats, lbc, over head claps. Rinse and repeat except bearcrawl between stations. Mosey lap around school again at cougar statue. Exercise 2...10 of the following Step ups Erkins Derkins Dips Rinse and repeat 3rd F Word of the month is Worthy. Bear fruit worthy of repentance” (Acts 26:20). This cannot mean “Bear fruit that deserves repentance,” because the repentance is already there. “Worthy of repentance” means: repentance has such worth that the fruit it produces will share in that worth. “Fruit worthy of repentance” means that there is a suitable correspondence between the beauty of the repentance and the beauty of its fruit. Repentance is the turning to God from all else, and the valuing of God above all things. That is beautiful. That is what humans were made for. That is worthy. Lap around school Repeat exercise 2 Lap around school Repeat exercise 2 Lap around school 30 negative big boys off ledge Finished with a somewhat ackward 2 man COT. Lift up Cesar wife in surgery this week Shoeless Joe school Announcements Region shirts sent to shirt supplier decal being worked on Doty 5k next Saturday at the dragon Hp out...

Son Rise mosey/exercise

By Jackknife on 3/31/2018
Count: 7:

Dragon 3/31/18 Warm up: Stretches All exercises done in cadence to 10 count Jackknife crunch SSH Merkins Mt. Climber The Thang Mosey Circled up 10 Merkins OYO ran a 50 yard lap 10 Merkins OYO, lap 10 Rosalitas OYO, lap 10 Low Slow Squats, lap 10 LBC, lap 10 Merkins. Had a word about the SON and Easter. Mosey to back of Dragon and small hill. 10 Big boysitups at bottom Reverse run to top of hill 10 Merkins at top Repeat 10X Mosey the long way around the Dragon, back to AO for number-a-rama, announcements, name-a-rama, COT! Happy Easter, He is Risen!

They just keep coming

By Yogi on 3/24/2018
Count: 5:

2 of us started with a lonely moseye and gained a woodchuck. We kept running and stopped for a round of core. Before we started the next round we gained a red Ryder and copperhead. We continued running around the school and doing core work. As we did the last round of core by the baseball fields. We ran the long way home. Finished with COT. Missed our brothers on the p200 rouge.


By Korn on 3/17/2018
Count: 6:

Expect the unexpected

By VQ ChillyWilly on 3/10/2018
Count: 13:

1 VQ 1 FNG 13 hims

By DARK helmet on 3/3/2018
Count: 13:

Burpees and SSH

By Rasta on 2/24/2018
Count: 5:

Rasta was on fire with a boat load of burpees, jail breaks, SSHs, LBCs, and many more exercises. So the answer to what the first exercise is...burpees.

Red Rider 1 year Anniversary

By Red Rider on 2/17/2018
Count: 10:

We started with a helpful disclaimer reminder from HP. The warm up was SSH, Merkins, Moroccan NC's holding for finger touches. Mosey to the Y for 100 Dips, 40 Irkins, 10 Durkins. Mosey to the dragons' home where we did a five minute partner relays. Down, back, and alternating with stationary partner doing Flutterkicks, Squats, ending with LBC's. Mosey to the Cougar for rince/repeat of the Y. Short mosey to flag for COT. Off to pick up trash. Three for Coffeeteria at HH

Back to Q school

By Chernobyl on 2/10/2018
Count: 6:

Q school with the Game of Chance if you land on a Jocker to the Chernobyl Spider-man Wall pull ups for a arm burn out 😃

Planet of the Apes & Clover Recon

By Blacklung on 2/3/2018
Count: 11:

Our Saturday group was split up this morning as F3 York attempts to starfish into Clover. Leading the way at the Clover Recon were Numbchuck, Realtree and Orvis. The following is the backblast for the other 8 PAX at The Dragon: We began promptly at 7am, clear sky and 22F: Warmup: High Knees Butt Kicks Karaoke Walk Lunge Walk 21s - SSH Mozy to Rockpile: Partner pass, back to back Partner pass, curls Rock Curls Rock overhead press Rocktanamo Mozy to Guerrilla Hill (along Hwy-5): 21s - Moroccan Nightclub Routine: 5 Guerrilla Humpers Chimpanzee Walk (thanks Cutter!) down the hill Guerrilla crawl up the hill Repeat x 5! Mozy to Alley: Bear Crawl Inch Worm full length of the alley, touch the door! Mozey back to AO! After the workout, F3 York helped move Tender Hearts donations from the York location to Rock Hill, where an ROTC group will help sort. Bag your clothes donations, makes it a lot easier!

The Trifecta Q and FLAG FOOTBALL

By Chef, Korn, Horton on 1/27/2018
Count: 22:

Wow what a great push through the gloom with 22 brothers for a Trifecta Q at the Dragon. We started with our very own PRESPECT Chef for the lead off Q. Warm up SSH IC MKC IC ARMS OUT FINGER COUNTS IC The thang MOSEY to the grassy hills in front of the school where we got to pick our own coupon for 11's. At the bottom SQUATS run to the top for LBC'S. Then the Q was turned over to the the one and only KORN FOR A MOSEY to the circle in front of the school for a MERKIN 4 corners . MERKINS, wide arm MERKINS, ranger MERKINS and Diamond MERKINS. Then right in to the largest AB lab I have ever been a part of, with various excersizes of manly proportions. ( As the Phoenix rises so shall I) Then on to YHC's Q. I took a few minutes to share a devotion time that I had shared a few days earlier at the HIMSHIP about the divide around us over race, the divide in the community and the divide in politics and the world. Then a MOSEY back to the main parking lot. We divided up in to 2 groups. While one group MOSEYED the perimeter of the parking lot the other group BEARCRAWLED across the parking lot. Then flip flop. After that we broke the divide and started on one end of the lot for INCHWORM MERKINS every other parking space and BEARCRAWL every other parking space with a flip flop for the length of the parking lot. When we were done we gathered up all of our extra clothing that wasn't need during our 1st Q and MOSEYED back to the COT to hear what the great SKY Q has to say about racism. Miriam and Aaron spoke against Moses because of the Cushite woman whom he had married, for he had married a Cushite woman. And they said, "Has the Lord indeed spoken only through Moses? Has he not spoken through us also?" And the Lord heard it. Now the man Moses was very meek, more than all people who were on the face of the earth. And suddenly the Lord said to Moses and to Aaron and Miriam, "Come out, you three, to the tent of meeting." And the three of them came out. And the Lord came down in a pillar of cloud and stood at the entrance of the tent and called Aaron and Miriam, and they both came forward. And he said, "Hear my words: If there is a prophet among you, I the Lord make myself known to him in a vision; I speak with him in a dream. Not so with my servant Moses. He is faithful in all my house. With him I speak mouth to mouth, clearly, and not in riddles, and he beholds the form of the Lord . Why then were you not afraid to speak against my servant Moses?" And the anger of the Lord was kindled against them, and he departed. When the cloud removed from over the tent, behold, Miriam was leprous, like snow. And Aaron turned toward Miriam, and behold, she was leprous. And Aaron said to Moses, "Oh, my Lord, do not punish us because we have done foolishly and have sinned. Numbers 12:1‭-‬11 Then the naming of a FNG 2.0 Cleats. ( future leader) NUMBERAMA NAMEORAMA Then on to the field of play where 22 fine HIMS embarked on a journey to play a friendly game of FLAG FOOTBALL that left a few of us sick and hurt but we all walked off full of pride, for we played the whole field ( sideline to sideline, 100 yards) not to be out done by the youth or age around us. The only rules were if the ball hits you in the hands and you don't catch it , it's 10 MERKINS for your team. I was so honored to be able to lead so many fine HIMS as I'm sure the other Q's were too. Thanks men for the push as always. HORTON OUT!

Salute to Detective Doty

By Cesar on 1/20/2018
Count: 9:

F3 York didn't meet at the Dragon today. Instead we meet at the Trinity AO for a Memorial run honoring Detective Doty.

By Mounty-York VQ on 1/6/2018
Count: 7:

2017, the year in review

By Chef&Scrum...End O Year Beatdown on 12/30/2017
Count: 12:


By Boo Boo (VQ) and Yogi on 12/16/2017
Count: 14:

Boo Boo was ready this morning with a bag of fun. Started with SSH and 10 burpees. They we moseyed to the side of the school for 19 more burpees. Moseyed to the isle for 100 more burpees, 200 squats, and 300 SSH with a partner running to isle. With the pax begging for mercy it was time to hand off the me. Started with red light green light of bear crawls, crab cakes, and crawl bears. The some wall sits and a Chernobyl shuffle. To wind down a little we took 2 running laps a round the parking lot and headed back to COT for a round of hands of time. Boo Boo lead us in the pledge and took us home with a prayer. Thanks to all who came out in support of Boo Boo. He was pumped up to lead and I am very proud of him. Fire bird rise and ladies beware, my rhyming is weak for you better beware.

By Cutter on 12/9/2017
Count: 7:

The burger beat down

By Big Mac VQ on 12/2/2017
Count: 12:

The Burger Beat Down! What a great day to push through the gloom together with The Twins, 2.0's, The Burger brothers on Q. 1/4 pounder started us off with a 3rd F message out of Roman 8;31-39 What then shall we say to these things? If God is for us, who can be against us? He who did not spare his own Son but gave him up for us all, how will he not also with him graciously give us all things? Who shall bring any charge against God's elect? It is God who justifies. Who is to condemn? Christ Jesus is the one who died—more than that, who was raised—who is at the right hand of God, who indeed is interceding for us. Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword? As it is written, "For your sake we are being killed all the day long; we are regarded as sheep to be slaughtered." No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord. Then Big Mac started us off with a warm up. MKC'S 40 IC SSH 10 IC HILLBILLY WALKERS 10 IC IMPERIAL WALKERS 10 IC Then lined up for toy soldier's across the lot. Then 1/4 pounder took over for some where around a 2.4 mile track stopping along the way for various BEAR CRAWLS, CRAWLBEARS, ZIG ZAG runs up and down the grass hills, more MERKINS and partner BEAR CRAWLS with MERKINS at the top SQUATS at the bottom. Then a good run around the student parking lot and up around the parent pick up for about a 50 yard BEAR CRAWL. Then straight to the flag for a 1/4 Pounder lead Pledge of allegiance to our great nation. To finish us off BIG MAC read from Matthew 3;11-17 continuing into Matthew 4;1-11 "I baptize you with water for repentance, but he who is coming after me is mightier than I, whose sandals I am not worthy to carry. He will baptize you with the Holy Spirit and fire. His winnowing fork is in his hand, and he will clear his threshing floor and gather his wheat into the barn, but the chaff he will burn with unquenchable fire." Then Jesus came from Galilee to the Jordan to John, to be baptized by him. John would have prevented him, saying, "I need to be baptized by you, and do you come to me?" But Jesus answered him, "Let it be so now, for thus it is fitting for us to fulfill all righteousness." Then he consented. And when Jesus was baptized, immediately he went up from the water, and behold, the heavens were opened to him, and he saw the Spirit of God descending like a dove and coming to rest on him; and behold, a voice from heaven said, "This is my beloved Son, with whom I am well pleased." Then Jesus was led up by the Spirit into the wilderness to be tempted by the devil. And after fasting forty days and forty nights, he was hungry. And the tempter came and said to him, "If you are the Son of God, command these stones to become loaves of bread." But he answered, "It is written, "'Man shall not live by bread alone, but by every word that comes from the mouth of God.'" Then the devil took him to the holy city and set him on the pinnacle of the temple and said to him, "If you are the Son of God, throw yourself down, for it is written, "'He will command his angels concerning you,' and "'On their hands they will bear you up, lest you strike your foot against a stone.'" Jesus said to him, "Again it is written, 'You shall not put the Lord your God to the test.'" Again, the devil took him to a very high mountain and showed him all the kingdoms of the world and their glory. And he said to him, "All these I will give you, if you will fall down and worship me." Then Jesus said to him, "Be gone, Satan! For it is written, "'You shall worship the Lord your God and him only shall you serve.'" Then the devil left him, and behold, angels came and were ministering to him. I am so thankful for the great HIMS that have pushed each other especially my 2.0's to be comfortable enough to share a 3rd F message with others. HORTON OUT

By KoRn on 11/25/2017
Count: 8:

8 gents to partake in the Halls of Pain. We warmed up then moseyed to The Dragon Hall where we did some merkins/lbc's starting with the first set of 15 then gradually went up by 5 until we got to 35 with moseying in between. We hit the wall for some people's chair, The Wave then some balls to the wall with flair. Partaked in some Dragon Crawls. Moseyed on over to the Cougar where we did some irkins, derkins and dips then jail broke to The end of the hall then back to where we finished it up with some round robin sets.

By Cedar on 11/18/2017
Count: 13:

105 burpees and 2.5 run

By Cesar, Jack Knife, Rasta, Scuba steve on 11/11/2017
Count: 22:

This one time, at the Dragon

By Horton on 11/4/2017
Count: 12:

What a great day for a 3rd F Q! We started with a prayer for our Brother Sandlot's wife. They found something on the back of her brain and are not sure what it is now. Start 30 SSH IC Stretch 30 MKC'S 10 Burpo's OYO The thang started with a movie review of The Case For Christ and continued through out the workout. What a moving movie! Started in the parking lot with a little catch me if you can partner exercise. Partner one dose 5 burpees while the other NUR's. When P1 is done with the burpees, he sprints to P2. Then P2 starts burpees kind of a Flapjack thang. Across the lot and back. Then we took a short MERKINDAIN RUN to the front of the school where the ADMIN lot is and did BURPEEDANS across that lot. Then we went on another MERKINDIAN RUN to the big lot on the other side of the school. I marked off 50 yards by the yellow lines for some BEARCRAWL SUICIDES. BEARCRAWL 5 yards, NUR back. Then to the 10 NUR BACK. And so on and so forth till we reach the 50 yard line. When done we took an INDIAN RUN back to the COT. Numberama Prayers for Undertaker, our brother Sandlot's wife, Mr. Hershburger, and the students taking the tests. NAMEORAMA To finish I strongly recommend the movie The Case For Christ. As always I am honored to lead such great HIMS. Thanks for the push. HORTON OUT!

45 minutes of trash and pain

By High pockets on 10/28/2017
Count: 10:

Orange vest were handed out as plenty of questions were being asked what they were for. 4 times a year we agreeded to clean Lincoln rd and this just so happens to be the last one for 2017. We circled up, gave a quick disclaimer and started the warm up -15 count right leg stretch -15 count left leg stretch -15 count center leg stretch -15 imperial walkers -30 MKC -15 SSH Mosey to the back of the school for some lt. dangers down the alley. Mosey to the hill and bear crawl up. Moseyed down Lincoln rd. At ever junction we planked up for the 6, and as the PAX came in they preformed jumps over the PAX in the plank position. Moseyed to the old armory playground. -50 toe taps on rail -25 Irkins -25 Low slow squat -10 1 legged calf raises each leg Partner up and perform for the following. As partner 1 deadman hangs from swing, partner 2 does as many LBC's as possible until partner 1 drops. Then partners switch positions, then rinse and repeat. After 2 rounds the LBC's were substituted for merkins for 2 rounds, then squats. The time was 7:45 so we moseyed to the turn-a-bout and started our highway trash cleanup. Every bud light can that was found the PAX knocked out 5 merkins. The PAX picked up 7 bags of trash in about 40 minutes. Closed in COT Highpockets out. -

By Dragon shut down 5k on 10/21/2017
Count: 10:

By Redwood on 10/7/2017
Count: 13:

By Drifter on 9/30/2017
Count: 22:

The Dragon 9/16/17

By Cutter on 9/16/2017
Count: 11:

9/16/17 The Dragon There were no Fngs present so a quick disclaimer about my semi amateur status and we got to it. Warmup Some low slow squats, 10 merkins oyo, and some moroccan night clubs Next we moseyed over to the hill next to the bypass. We started at the bottom of the hill. We did 10 burpees at the bottom then ran to the top and did 10 big boy situps. We rinsed an repeated dropping the reps by 1 each round till we got to 1 rep of each. That's 55 burpees and 55 big boys total. Next we moseyed to the far side of the school near Lincoln rd. The next bit of work was Merkins and LOW Squats. Starting with 35 merkins running about 400 ft and doing 35 squats rinse and repeat dropping reps by 5 each time. That gave us 140 reps of each and the distance was just about a hundred feet short of 1 mile just in this one evolution of the workout. We took a short resting walk to the wall for some people's chair. After holding people's chair for 11 10 counts we had a short Dragon crawl. Next event:mosey to front for 25 box jumps at the big Y. Last but not least we proceeded to the bottom of the parking lot where we began. We did Lt Dangers (Lt Dan's with a ranger merkin after the squat) all the way back to the Cot. Good work by all.

By Chernobyl on 9/9/2017
Count: 17:

The Game of Choices

By Chef on 9/2/2017
Count: 12:

Sept 2, 2017 Borrowed from Italian Job.... The Game of Choices Welcome Talked about the choices we have made&will make. You chose to join F3, come out this morning, workout and support your brothers. We have 8 AOs in F3York,YOU Choose when&where to post. Don't be pressured by outside sources..... Mosey to the big Y 20 IC SSH 20 IC MNC 20 IC finger stretches 20 IC IW So encourage each other and build each other up, just as you are already doing. 1 thessalonian 5:11 Mosey to band lot Run exercises across lot Run x2 Buttkickers High knees Karaoke Side shuffle Bear crawl Crab walk Bunny hop Broad jump Nur x2 Circle up for a "Game of Choices".... each PAX roll the dice, one equals exercise, one equals the reps x10. PAX choice, easy or hard. 1- merkins 2-lbc 3-squat 4-ssh 5- overhead claps 6- burpees After each round, run around parking lot.... Got thru one round, est.. 60 burpees, 120 squats,150 overhead claps, 100 ssh,60 lbc,50 merkins Mosey back to AO. High Pockets led us in the pledge of allegiance. Numberama Namarama Annoucements.... Alzheimer walk Softball game Bible studies Financial peace class Thanks to the York HIMS that chose to post today!! CHEF out


By [Summerfest] on 8/26/2017
Count: 15:

Rasta took 1st in his age group (5k) Chernobyl took 1st in his age group (5k) Cedar took 1st in his age group (10k) Animal 1st in his age group

By KORN on 8/19/2017
Count: 13:

York new region

By York convergance on 8/12/2017
Count: 64:

It's been right at 1.5 years since the idea of gathering a group of HIMS in york to start our very own workout group. Apache and Popeye finally got to see their idea begin it's new chapter today as we became our own region. Nunchuck started everything off with a quick disclaimer, a word about being prepared then straight to the warm-up. Warm up 15 SSH 15 CHERRY picker 15 MKC 15 imperial walker 15 Merkin We divided the PAXS into 4 groups The thang 4 stations. After 10 minutes at each station we rotated to the right. Cougar statue 25 step ups each leg (Left then right) Run to wall 50 for taps Run to wall 50 calf raises Run to wall 50 low slow squat Run to wall Rinse and repeat Coupon Market 50 lbc with coupon Run down and back up hill with coupon 25 Leg throws with coupon Run down and back up hill with coupon 25 Freddie mercurys Run down and back up hill with coupon 25 hello dollys with coupon Run down and back up hill with coupon 25 Rosalitas with coupon Stadium Irkins – 25 In Cadence ; Sprint up and Down Left Leg Bulgarian Squat – 20 In Cadence ; Sprint up/down Derkins – 25 In Cadence ; Sprint up/down Right Let Bulgarian Squat – 20 In Cadence; Sprint up/down Right Side Ski Hops – 10 In Cadence ; Sprint up/down Double Step “DEEP” squat Jumps; High Knees Down Left Side Ski Hops – 10 in Cadence; Sprint up/down Carolina Dry Docks – in cadence; Sprint up/down Diagonal Lunge Steps; High Knees Down 2 step burpees; Sprint up/down Dragon Alley 25X @ each station Lt. Dan to Each station Station 1 Merkins Station 2 Dirkins Station 3 Irkins Station 4 Diamond Station 5 Drydock Station 6 Spiderman We ended up back at the Ao for a very good 3rd F on being ready. We named our 4 FNGs and closed in a COT. Special thanks to Mellon insurance for funding the event black lung for helping secure the food and Chef for preparing it.

By [Mastadon Event] on 7/29/2017
Count: 0:

A trip down memory lane. Chefs 1YR CELEBRATION

By CHEF on 7/22/2017
Count: 5:

5 followed me down memory lane for 1yr celebration..... *Warm-Up Cherry pickers Mnc Finger stretches Mosey to upper lot *ascending curb crawl up to 10 - derkins/BC - dips/Lt Dan - bbsu/Mex squat w/rock 3rd F- Daily Maxwell "power of a dream " Mosey to football field *1/4 pounders - end zone, Sprint to 25y 25 merkins, nur back - 50y,50 squats,nur back - 75y,75LBC,nur back - opp end zone, 100ssh,nur *Howling monkeys *BTTW Finished 3rd F, don't give up on your dreams. 2 Corinthians 5:7 "For we walk by faith, not by sight." Back to AO Pledge of Allegiance Numbers Namarama Thanks again for a great year CHEF out

Mastadon trial run

By Horton on 7/8/2017
Count: 13:

This was a trial run for the Mastadon so it was kind of a Tri-Q between High Pockets, Redwood and YHC. WARM UP 1ST station. ROL LOR 20 IC CHERRY PICKERS 20 IC WINDMILLS 20 IC HILLBILLY WALKERS 20 IC IMPERIAL WALKERS Here we split in to teams of 4 Ruckers and runners. Scrum, Redwood, Drifter, and YHC with packs. Numbchuck, High Pockets, Chef, and Yogi running and 4 2.0's and the FNG made up the last running team. MOSEY to the 2nd station Cougar monument. 400 IRKINS 300 DIPS 200 DERKINS As a team 2 stayed and worked on the numbers while 2 ran/rucked the alley way. Then switched off until all counts were complete. This was time consuming, so the Tri-Q Omahaed the counts on the next station. 3rd station Cougar Y 300 CALF RAISES 200 TOE TOUCHES 100 STEP UPS PER LEG THEN MOSEY TO DRAGON ALLEY 4th station DRAGON CRAWL 1/2 WAY DOWN THE ALLEY LT DAN THE OTHER 1/2 Then as a team we did a PEOPLE'S CHAIR BEARCRAWL DOWN THE WALL BACK OUT OF THE ALLEY. Since the Mastadon starts and ends with the Dragon. We tried the last Q station. We started at the top entrance to the football field, down the stairs to the field. With the runners running and the ruckers rucking, we SNAKED THE CONCRETE PORTION OF BLEACHERS and A QUICK LAP AROUND THE TRACK AND BACK TO THE COT. This was not all but it's all we had time for. Plus we wanted to leave some surprise for the awarding of the MASTADON PATCH. NUMBERAMA NAMORAMA PRAYERS AND PRAISES NAMED THE FNG Then I had a short message about the Apostle Paul and how he kept his Trust in the Lord through all he had went through. Also how he kept his Trust while turning over the reigns of the church of Ephasis to Timothy. I thank him who has given me strength, Christ Jesus our Lord, because he judged me faithful, appointing me to his service, though formerly I was a blasphemer, persecutor, and insolent opponent. But I received mercy because I had acted ignorantly in unbelief, and the grace of our Lord overflowed for me with the faith and love that are in Christ Jesus. The saying is trustworthy and deserving of full acceptance, that Christ Jesus came into the world to save sinners, of whom I am the foremost. But I received mercy for this reason, that in me, as the foremost, Jesus Christ might display his perfect patience as an example to those who were to believe in him for eternal life. To the King of the ages, immortal, invisible, the only God, be honor and glory forever and ever. Amen. 1 Timothy 1:12‭-‬17 ESV