Where it all began… F3 Fort Mill and also my adventure into this brotherhood. it is always an honor to lead at any site but this place is special. Hard to believe it is over three years since F3 came into my life. Where would I be without the guys that I have come to rely on. Guys either going through the same things that I am going through or that have dealt with issues I am facing at this time. Man it is so much more than a workout…

We got it started as normal. Little mumble chatter and fist bumps.

Disclaimer and intro of the Q. Thanks to site Q for having me even though he was unable to attend.

Mosey to playground for a max set of pull ups.

Mosey to Credit union for warmup. 20 SSHs, 15 IWs, 15 Merkins, 15 peter parkers, 15 flutter kicks.

Discuss the F3 mission statement. To plant, grow and serve small workout groups for the invigoration of male community leadership.

Mosey to Veterans memorial. Pledge of Allegiance.

20 CDDs, 20 Mountain Climbers.

Mosey across the street to set of stairs. partner up. wheel barrow one partner up do 10 merkins, run down. Switch and repeat do two times.

mosey to hill. this is where the fun begins. sprint to the top do 15 CDDs run to bottom 10 flying squirrels. Repeat times 3.

Mosey to wall chair sits with multiple variations. This is your 10 count.

Mosey to planter boxes. 10 step ups or box jumps your choice. followed by 10 derkins. do this twice.

Mosey back to park where it began. Lets see how many pull ups you can do now?

COT. Announcements. Prayers and Praises.