This morning 49 PAX showed up for the official launch of F3 Lancaster “Normandy Beach.” Conditions were stellar and the PAX were extra chatty. TClaps to the men from Rock Hill, Fort Mill, Indian Land, and Waxhaw who came out to give it away to our newest brothers in Lancaster. After the Disclaimer was disclaimed and a run down of the 3 Fs and Principles of F3 were explained, we jumped right in to the following…

WarmUp
25 SSH (IC)
20 IW (IC)
15 Windmills (IC)
25 Moroccan Night Clubs (IC)
10 Head, shoulders, knees, and toes (Core Exercises)

Mosey to Bruin Hill
Bear crawl to top while PAX does LBCs, Merkins, and American Hammers. Rotate through until all have climbed to the top and returned.
Mosey to the wall for 2 rounds of 4 count People’s Chair
Mosey to the track and partner up for Dora (100 Merkins, 200 LBCS, 300 Squats)

Handoff to Pusher

Mosey to LHS hill for Jacobs Ladder w/ Burpees and Bomb Jacks (crowd pleaser).
Mosey to parking lot 4 corners of Burpee (25 Merkins/Jump Squats/Mtn Climbers/Squats with Lunge Walk in between.
Finished with 4 rounds of AYG sprints.
Mosey home

NMM
It is always fun to be part of launching a new area. What Charlotte brought to Fort Mill, Tega Cay, and Indian Land was passed on to Rock Hill then York and Lake Wylie and now Lancaster. To be a part of something this great is a true blessing. Outlaw, Watson, Bono, Lock Pick, Drysdale, Cosine, Trail Mix, Dangerfield, Cujo, Lattamore, Power Plant, and Bucky – you men are now the redwoods of the Red Rose City. You are now charged with expanding the nation and spreading the tenants of F3.

As discussed this morning, F3 is not just a fitness group. We go much deeper than spotting you at the gym. We aren’t just a fellowship group – we can hang out at the bar with anyone we choose. We aren’t just a faith-based group – Sunday school and small groups can only offer so much. Instead, we are a fraternity – a brotherhood of men that are willing to sweat, bleed, and cry right alongside you. We cannot be hoarders of this. Someone out there is wondering what their life is missing. Someone out there is juggling a job, a marriage, car pools, mortgage payments, soccer practice, and the stress of the modern day male. What they are missing is the accountability and support of our brotherhood. Someone out there is struggling with a broken relationship, a job loss, addiction, or depression and they need us to be the HIM we are called to be. It is our responsibility to share what we’ve freely received. Get out there and give them an emotional headlock. Bring them into the fold and watch as their lives, families, and communities are changed.

Today’s workout wasn’t easy. Heck, I’m still feeling it as I type this 30+ hours later. But we have a saying around here: it doesn’t get easier, you just get stronger.

Welcome to the family, brother. Now go and share this with the men of Lancaster. Be the beggar showing another beggar where to find bread. Be the change you want to be in the world and start right here, right now, in your own town. We are F3 and we are here to make this place a better place to live.

Aye!
Italian Job