Conditions were absolutely perfect…maybe almost too warm.

Disclaimer and discussion on keeping up, modify as needed, F3 is about pushing “you” and not about always needing to be out front, also about having “The F3” brotherhood (statement not reviewed by Legal Counsel that is currently pulling a “Dirty Myrtle”). I do not think I said how much I appreciated the invite to Q….appreciate the invite to the new AO, and thanks to you Ringer

COP (circle of pain)

SSH, IW, Squats, Windmills, Moroccan Night Clubs, and a couple of others…#mychiropractoriscrazy #stretchingislame #OLD

Plankarama…most of it slow and to ten counts…many rested on their knees…some tried to keep up and some think it is me just needing to waste time before we really start working out…

Mosey to back alley of school

4 light post to base our suicide sequence on – about 4 basketball courts in length…#sorrynotsorry

So everything we did today included a long distance suicide

Crowd pleasers included “flying squirrel x 5” suicide, “carry your bell” with 10 squat suicide, and in tribute to our “Dirty Myrtle” duet of Package and Chaser the “10 curl each arm” suicide…I believe Rocky Top feels like going to #F3FlightPlan would have been a reduction in mileage…

We did some other stuff…but it was mostly to catch my breath…and keep my legs loose…

ABLAB finished off by a ridiculous walking kettle bell sequence even by my standards…

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion and fellowship post workout.

Moleskin:

Always an honor to see The Indian Land “crew”, here is everything in my notes:

• AO is first class, need to come back so I can get the full tour of the area
• #HIM = High Impact Man
• #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online.
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Discussion about the huge bruise on my arm, and how over confidence will lead to poor form, which normally leads to an injury. (12 gauge always have recoil?)
• Great discussion on #HIM and making a deliberate effort to be a #HIM especially with your children, this is leading by example within your family, loving your wife, and showing them that your and their faith matters first to you.
• I forgot to mention $12 T-Shirts & Barry I had your shirt…#COBAINS

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 and follow our region @F3TheFort @F3RockHill & @F3IndianLand

Be a better man today than you were yesterday,

CSPAN – over & out