Conditions were absolutely perfect-sort of sunny and sort of humid.

Asheville is a great town reminds me of #PeoplesRepublicofBoulder.

CSPAN on Q

Disclaimer and discussion on keeping up, modify as needed, F3 is about pushing “you” and not about always needing to be out front, and also about having brotherhood.

Quick discussion on what F3 has meant to me, and how it can impact you.

F3 workouts …

• Are free of charge
• Are open to all men
• Are held outdoors, rain or shine, heat or cold
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• End with a Circle of Trust

COP (circle of pain)

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

Mosey to stadium track

Set up for 4 corners of track OYO

1. Round of 25 SSH per corner with forward sprint
2. Round of 25 Flutter per corner with backward sprints
3. Round of 10 flying squirrels with sprints and bear crawls through corners

I had a couple of speeches explaining the fundamentals of F3…read the book….and before I knew it, I ran out of time…

Chaser on Q

50 yard sprint 15 burpees;

50 yard sprint 20 burpees; LBCs til the 6 finishes

Stadium run up, 10 bombjacks, down 10 bombjacks (6 times)

Backwards bearcrawl up the stadium steps, short people’s chair (CROWD PLEASER)

Mosey to hill by baseball field

Sprint up 10 burpees, back down 10 burpees

Mosey back to stadium – people’s chair til 6 comes in.

Crab walk down the stadium steps, crab walk back up.

Mosey to end zones.

50 yard sprint to meet in middle

20 Turkish get-ups

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

• 2^nd F is the glue, so start building it
• your AO is first class, we need to come back so you can show us the full campus tour
• #HIM = High Impact Man = start being one
• #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
• Appreciate the Fort crew making the ride down, especially Peach for setting up 2^nd F on Friday night
• T-Claps to Chaser, Repeat, Cornhole, Italian Job, McGruff, Decibel, and Peach for #Makingtheride #givingITaway
• Breakfast at JK’s Kitchen (6 Long Shoals Village, Asheville, NC= 4 minute drive) was great, service was outstanding

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 + you can follow Chaser @TrauMMASon and follow our region @F3TheFort

CSPAN – over & out