Weather conditions were absolutely perfect for my visit.

Piccolo Spoleto went very well #Crucible for V 2.3

#F3TheGrove is an amazing AO, T-Claps to Chicken Wing and the PAX for launching and supporting this beautiful AO. Daniel Island is arguably the “prettiest AO” in all of F3…just see my twitter photo from Saturday morning.

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. + I do not think I said how much I appreciated the invite to Q….Thank You!

Fast mosey to around parking area….probably too fast…even for me…

COP (circle of pain)

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

Mosey to flag pole, where Bogey led us in extremely patriotic version of “The Pledge of Allegiance”

3 rounds of 25 Derkins and 25 Dips…probably one set too many…#noticemypoorform

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

Mosey to next parking lot

Back and forth sequence with 10 Flying Squirrels and lunge walk across to 9 Flying Squirrels lunge walk across to 8 Flying Squirrels….you get the picture, we took that all the way to zero…starting to sweat pretty good now…glad I applied the bug spray #localsadvice #thoseFLEASbite

Mosey to playground area, Partner up with someone you don’t know for 5 rounds

1. Partner #1 runs a lap while
2. Partner #2 = 10 Squats, 10 CDD, and 10 Flutter repeated until your partner returns (flapjack)

Mosey to open field area

Bear crawl across and jog back…T-Claps to Malone, Cutter, and Conflict #NOPenalitytaken

7 rounds of jog down and back with 25 Seal Jacks at every turn…T-Claps to Jarhead, Updyke, and Crab Cake…you guys seemed to enjoy the punishment at this point…

We did some other stuff here but for some reason I have “erased my mind” from it…very sweaty at this point…could have been a lack of oxygen…could have also been that I was really having a good time…as this is a really fit, fast, and fun group…I am known more for 1^st F “attributes” than my ability to write back blasts…time was flying by…

Closed out with an OYO sequence AMRAP with 5 Flying Squirrels and sprints back and forth across the field for 5 minutes…T-Claps for extra efforts by Chicken Wing, Duggar, and Sparty #F3FIT

I had a couple of “High Quality” speeches explaining the fundamentals of F3 as we talked this morning…like I discussed, just read the book, and just jump into the role of a #HIM….I enjoyed our discussions, and as I always do, I just run out of time…

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:

• Appreciate the invite from Chicken Wing – a true #HIM, miss you brother, and you are true testimony of the impact F3 has on someone
• 2^nd F is the glue, enjoyed the fellowship at breakfast, and thanks for the pancakes Duggar
• 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
• Appreciate Bogey making the ride over during his vacation – Semper Fi
• Come visit us in Fort Mill

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

Be a better man today than you were yesterday,

CSPAN – over & out