Bang!-0430 and I jump in DD’s SUV on the road trip to our Augusta, GA brothers. Great fellowship on the ride down, appreciate the counseling brother, and I never imagined we would be in the “Masters” division for #OLD Qs…

Conditions were slightly overcast, cold, 38 degrees, and an absolutely beautiful morning for a #downpainment to start the second week of this AO. By the time we got to BOM the sun was warming up…

CSPAN on Q

Disclaimer (2 FNGS– Angus and Leadville) and discussion on keeping up, modify as needed, and not so quick discussion on what is required to be an F3 workout.

1. Free
2. Men only
3. Peer Lead
4. Outdoor
5. BOM

And off we went…

Long slow looping our way around the park, felt like about 3/4 a mile

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.

Long warmup Plank-o-Rama series. Clampett seemed to enjoy it.

Ladder merkin series= with 5 & 10 & 15 and long run around parking lot

Squat series=with 10 squats x 10 half laps= 100 total

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, toy soilder, and jogs.

DD on Q

Jog to pavilion

Box jump series = awful…

100 Derkins and 100 Dips series (crowd pleaser)

Long ABLAB series to include LBC, Freedie, Twists, Dolly, and many more…it was enough to get me tired…

Mosey to lot to finish the arkloader and a nice cool down series…

COT

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 you listening to my sermon on F3Nation and the impact it has made on my life
• Pancake breakfast at Grace UMC was very delicious
• AO is first class, need to come back so I can run you to the River
• I still miss all the good restaurants in Augusta especially French Market
• #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
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership

Appreciate the enthusiasm, and get your twitter account going, and follow us @CSPANF3 @Double_D @F3TheFort

We will see you next time,

DD & CSPAN