Petra: Football Town USA

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  • QIC: The Riddler
  • When: 02/05/16
  • Pax: The Riddler, Radar, Italian Job, Water Boy, Schrute, Catfish, Bogey, Bill Nye, Popeye, Turbine
  • Posted In: Uncategorized
    Needless to say that the Rock Hill F3 boys live in a two high school championship football team area. We also have our Carolina Panthers going to Super Bowl 50!

    With that being said I figured for this slow burn we would toss the old Football!

    The Thang

    Circle Up
    Warm-Up
    SSH x20
    Cherry Pickers x20
    Low Squats – pass the ball around the circle holding squats for 4 rounds.
    *Anytime the ball was dropped we did 10 merkins OYO.

    Work out
    Line up for a run.
    Leader passes the ball back as we mosey,
    Until it reaches the back. That person runs to the front.
    Full parking lot run.
    *Any Drops equals a stop and 10 Merkins for all Pax.

    Return to Start
    Line up
    Long throws,
    First person is QB
    All Pax run out,
    QB throws to the person to the right
    *Any drops equals 10 Merkins for all Pax.
    Rinse and repeat, Full sprints the the person to the right throws.

    Line up Pax for a Hill run.
    One Pax runs up hill,
    Pax to the right throws to sprinting Pax
    *Any drops equals 10 Merkins for all Pax.

    At the top of the Hill receiver completed 10 Merkins.
    All other Pax complete QB’s workout choice until receiver Returns.

    Quick Toss Across Parking Lot.
    Start in center run to one side, then to the other returning back to the middle.
    Along the way passing from right to left, then left to right.
    *Drops equal 10 Merkins for all Pax.

    Quick Routes
    Lots of Speed throws
    Forcing Pax to cut quickly working out legs in the process.
    *Drops equals 10 Merkins for every Pax.

    Two Minute Warning
    Line up Karaoke pass to the person behind you.
    Reverse and repeat back to middle.

    Long Run pass
    First person runs out with Ball pass back to Pax to the left.
    Each pass sprints to one side with the ball and passes back.
    *Drops equal 10 Merkins for all Pax

    Apparently we have some good receviers. However there were several drops from YHC and other Pax. Merkins were well over 100! But we are better for it!

    Mosey Back to COT
    COT
    Prayer
    “He said to his disciples, “The harvest is great, but the workers are few. So pray to the Lord who is in charge of the harvest; ask him to send more workers into his fields.””
    ‭‭Matthew‬ ‭9:37-38‬ ‭NLT‬‬
    http://bible.com/116/mat.9.37-38.nlt

    Announcements
    Yeti Feburary 20Th sign up!
    Come to the Second F that day!
    Today Jason’s Deli Downtown Charlotte, Epic Center 11:30 – 12:30 2nd F lunch.
    Krispy Creme Doughnut Run Feb 27th
    Doughnut F3 Dads Same day 10am Patriot!

    York AO The Dragon Launches this Saturday at York High School. Clown cars leaving Best Buy on Dave Lyle 6:15. Be There!

    Welcome back Radar!!

    #GOPANTHERS!
    I am out, see you in the Gloom!

    The Riddler

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Assistant Coach Needed For Let Me Run Program in Rock Hill

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Hello Fellow Pax;

An assistant coach is needed at Ebinport Elementary School in Rock Hill for a new running program know as “Let Me Run”.  A friend of mine asked me to alert the F3 nation concerning this need.  Let Me Run is a great opportunity for boys to learn more about themselves, build strong relationships, and learn the importance of teamwork and perseverance – all skills that are essential to life – and all in the context of physical activity supported by responsible, supportive adults.  Here are the details:

Ebinport Elementary is looking for an assistant coach for the spring 2016 Let Me Run team. The coach must be available to attend the majority of the meetings with the boys. The meetings are on Mon/Wed or Tues/Thurs from 2:30 til 3:45 (I know, cruddy time, but it is hard to do it any time other than right after school). The teams start on 3/28 or 3/29 and culminate with a 5k on May 21st at Whitehall Corporate Center. Training is not required for assistant coaches, but is available for those who’d like the training on 2/6 and 2/18. Anyone interested can contact Jessica Adamson at 803.318.6027.

As my friend stated, the time of day may be problematic but if you work from home or have a flexible schedule and can help out, please give Jessica a call.  She would greatly appreciate your help.

Walker

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You laugh every time…

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  • QIC: Boeheim
  • When: 2/4/2016
  • Pax: Sasquatch, Senator Tressel, Spud, Minuteman, Bing, Texas Pete, Howitzer, Free Bird, White Lightning, Cake Boss, Decibel, Cornhole, Gecko & Boeheim (QIC)
  • Posted In: Tempo

Fartlek! OK, that’s it for making fartlek jokes.

In the meantime, (maybe a record, will have to check w/ Gears) 14 pax including YHC showed up at Trailhead park this humid morning.  I decided to try some different interval training by creating a couple of new Strava segments (since so many of us use it) and planning some fartleks at the GC parking lot. Fartlek is Swedish for “speed play.”  The idea is to vary the length and terrain of sprint segments with a cool down between each one.  Everyone counted off so they could take a turn calling out a fartlek.

The Thang:

Warm up to the McDonald’s then all you got down to Bruster’s.  That is a new Strava segment I created. I thought it was appropriate torture given we are in the middle of the fuel challenge.  I even had to remind Decibel Bruster’s was closed as he was moseying very close to the take out window.  Circle back to GC, making sure we round up the 6.

Arrive at GC with Bing calling out the first fartlek.  We were able to get in 6 of them.  While the terrain was pretty much the same (asphalt), length and speed were varied.  The point is to get everyone involved in the “planning” and keep boredom from setting in.  I will have to say my favorite was Gecko’s.  We “buzzed the tower” around Burn Boot Camp.

The last cool down ended at Old Farm Rd (that’s the hill we abuse ourselves with at a GC boot-camp).  From Old Farm to the flag at Shoreline Pkwy is 1 mile.  Since so many of us run Tega Cay regularly, I thought it would be neat to have a pre-determined 1 mile segment we could use to gauge our progress.

Gather at Trailhead for a post workout disclaimer (yes I forgot) and COT.

Announcments:

This Saturday – Oral Cancer 5K at Baxter 9:00. Look for Bing on Twitter or his pre-blast to donate or participate.

Next Saturday – Cupid’s Cup 5K at CMC main 8:00. Look for me on Twitter or my pre-blast to donate or participate.

Saturday 2/20/2016 – THE YETI! Q’s are set for the pain stations and Zima has put together a great CSAUP. Many t-claps sir.

Saturday 2/20/22016 – Chili Cook Off at Fort Mill high school to support the Foundation For Fort Mill Schools (Pusher is on the Board of Directors #HIM). All entrant spots are filled but it’s $6.24 to be an official taster (with an opportunity to make additional donations) http://fortmillcookin4thekids.org/

Saturday 3/5/2016 – F3 5 year Anniversary at NC Music Factory (check the website).

Prayers – Senator’s childhood friend who took his own life last week. Pray for his family and safe travels for Senator as he goes to Ohio for the funeral.

NMM –

A high school classmate who lives in the Richmond, Va area posted on Facebook that he just started going back to his Seal Team Bootcamp training.  I checked it out.  $40 to join. $115/month ($85 if you pay for a year in advance).  Guess where they meet? “…outdoors at locations such as; local parks; the beach, universities, and national monuments.”

Sound like anything you’ve heard of before?  The “Our Story” section of their website sounds a lot like what we do for the 1st F.  No mention of 2nd F or 3rd F (although they do give back to the Navy Seals) Man have we got a good thing going.  I’m going to try to EH this guy to his Richmond area workouts. I just hope he didn’t pay for the year in advance.

T-Claps to Cake Boss for taking us out in prayer.

Boeheim Out

(FARTLEK!)

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PAX, It’s Groundhog Day 625 SSH

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  • QIC: Cornhole
  • When: 02/02/16
  • Pax: Cake Boss, Howitizer, Lego Land, Short Sail, White Lightning, Gekko, Family Guy, Decible, Fish Sticks, Jeyyl, Aquaman, Stang, Bing
  • Posted In: Golden Corral

For the unsuspecting PAX it was Groundhog Day. So not to miss out on this opportunity to tie the beat down to it. Can you say repeats. Everyone was a little confused at the beginning with the sequence but pretty sure they can still recite it today. In all 625 SSH and 180 total Merkins.

Mosey around the parking lot. This set completed in 4 count.
20 IW – 25 SSH – 10 Merkins
20 Windmills – 25 SSH – 10 Wide Arm
20 Mtn Climbers- 25 SSH – 10 Diamond
20 Parker Peters – 25 SSH – 10 CDD
Mosey to back lot. Remaining sets completed OYO single counts.
Bear Crawl – 25 SSH – 10 Merkins
Crab Walk – 25 SSH – 10 Wide Arm
Lunge Walk – 25 SSH – 10 Diamond
Duck Walk – 25 SSH – 10 CDD
Mosey to Wall
20 step ups – 25 SSH – 10 Decline Merkins
20 squats – 25 SSH -25 – 10 Decline Wide Arm
20 jumping lunges – 25 SSH – 10 Decline Diamond
20 monkey humpers – 25 SSH – 20 Dips
Mosey to “The Hill” Slight Change
Lunge Walk – 25 SSH – 10 Decline Merkins
Duck Walk – 25 SSH – 10 Wide Arm
Bear Crawl – 25 SSH – 10 Decline Diamonds
Crab Walk – 25 SSH – 10 CDD
Mosey to Side of HT.
Bear Crawl – 25 SSH – 10 Merkins
Crab Walk – 25 SSH – 10 Wide Arm
Lunge Walk – 25 SSH – 10 Diamond
Duck Walk – 25 SSH – 10 CDD
Mosey to COT
20 Lounger – 25 SSH

Waited too long to post this and forgot all the announcements but a couple I remember.
Oral Cancer 5K – Bing
Cupid 5K – Boeheim
Yeti

Thanks for the opportunity and willingness to put up with my themed workouts.
Always a honor to lead and rewarding when there are comments about the beat down on twitter the following day.

Corn Hole Out

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Bored of Pain?

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  • QIC: Zima
  • When: 02/04/16
  • Pax: Hauschka, Cross Check, Duke Nukem, Mission Impossible, Axl, What Did, Mainframe, Aquaman, Rice-a-Roni, Spider-Man, Deacon, Legoland, Peabody, Shelby, Brass, Trucker, Zima (YHC)
  • Posted In: The Ranch

YHC thought of bringing a little surprise to the Ranch this week. So I consulted my brother Jekyll and collected all the ingredients for what would be a fine beatdown this gloomy Thursday. As the Pax rolled in we circled up because it was time to get after it. Knowing that today’s workout was going to be “extra special”, I referred Pax the day prior (via Twitter) to the official F3 disclaimer HERE. It’s a good read.

Announcement to the Pax that you should have read the disclaimer in its entirety #warned. If you weren’t on Twitter last night or (shudder) are Twitterless, I apologize. With that a quick mosey to the drop off loop at the middle school (approximately ¼ mile).

THANG

Board of Pain: The object is to get as far down the board until the timer is up. Run a lap (1/4 mile) between sets.

• Burpees – 100
• Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
• Ski Abs – 100
• Merkins – 100
• Deep Squats – 100
• LBCs – 200
• Carolina Dry Docks – 100
• Russian Twists – 100
• Mac Tar Jai– 100
• Jump Squats – 100
• Mountain Climbers – 100
• Shoulder Raises – 200
• Mary Catherines (ie Jumping Lunge) – 100
• Hello Dolly – 200
• Wide Arm Merkins – 100
• Squat Jacks – 100
• Nippler– 100
• Burpees – 100

NMM
I’m not sure why it struck me but I thought it would be fun to surprise the Pax with the Board of Pain. Usually there is a pre-blast and most people post elsewhere. There were a few veterans of the Board but for many (including myself), this was their first introduction to the Board of Pain. A very solid effort by everyone and I think they all got their money’s worth. Here are all my notes.

• I was worried (a little) about the burpees but some of the other exercises really sneak up on you
• Great to meet Cross Check, Duke Nukem, Mission Impossible, Rice-a-Roni, Shelby and Brass (I really need to stop this running nonsense and get back to Bootcamps)
• Tclaps to Aquaman for leading the way, the whole way
• Thanks to Spiderman for H2O and the tunes (really set the tone)
• Thanks to Jekyll for sharing the #pain
• Axl and Hauschka were out front, even with their pre-run. #beasts
• Way to push yourself Legoland #inspired
• Apologies if I missed anything as I’m still a little light-headed

I really didn’t have anything planned for motivational purposes, but as we were running back to COT it hit me. The last few days I’ve been on my own watching the 2.0s and I’m thinking, “I’ve got this mastered”, and then the 2.1 gets violently ill (she’s better now) and everything implodes on me. My relationship with SkyQ, my family and my F3 brothers get me through these times. People in your corner, helping you, lifting you up and keeping you accountable. Just like the workout this morning. Everyone shows up and there’s this board with several horrific exercises. I had to ask Jekyll what a few of them were (don’t ask). You’re thinking a good little sweat this morning, not 100 burpees before things get started. But then you partner up with some brothers and you encourage each other through the workout and you push each other to get it done. That’s it man! Accountability. Get set up on project #Whetstone and find your battle buddy. As Deacon said, there are going to be so many things that get in the way and make it difficult, but you just have to make time for it. Watch the VIDEO if you haven’t seen it. If you have questions you can message me or get with Rebel (check the most recent newsletter too).

Planning on a few more surprise boards in the future before the real thing comes this summer! Stay tuned!

Announcements
• The Yeti 02.20.16
• Honestly can’t remember the rest…still light-headed

Praise and Prayers
• Prayers of the child of Deacon’s coworker. For a return to full health.
• Prayers for The Fort Pax that everyone would get involved with Whetstone

Honor to Serve
Zima

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Jump’in for Justice League: Pre-blast

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  • QIC: Chicken Hawk
  • When: 02.28.2016
  • Pax: All PAX, Ms and 2.0s
  • Posted In: Uncategorized

The Thang: It will be exactly 1 year on 2/28/2016 since the launch of Justice League @ CAH.  One year ago, the Pax embraced the idea of supporting the children at the home on a continual basis in fitness, fellowship and sharing our faith with them.  Over the last year, over 30 guys have engaged with the children during one of these bi-weekly events and many have supported these efforts repeatedly.

This celebration is for any of the Pax that have repeatedly supported Justice League or the Pax that have never had the opportunity to support the F3/CAH partnership.  Please bring Ms and 2.0 as this is a family event just like any Justice League event.

Where: Sky High Sports, CLT – 601 N Polk St, Pineville, NC 28134

When: Sunday, February 28th 4:00 – 6:00 (Arrive at 3:45 for check in)

Activities Included: Tampoline, Ropes Course (bring sneakers), Laser Tag, Foam Pit

How Much?  – $10 – $15 (price is being negotiated based on the number of participants that sign up); Regular price is $19.50 for 90 minutes.  Pizza will be included as well.

Please commit and sign up now so that we know how many participants we will have from F3 and our extended families.

http://www.signupgenius.com/go/10c044ea8ac2fa5ff2-jumps

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Pre-Blast: Black Diamond SOB Land Launch 2/10/2016

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The first SOB land “Black Diamond” workout is scheduled for Wednesday 2/10/2016.  We will launch at the Vine Restaurant (home of Bagpipe, Swift, and The Brave) at 515 sharp. The workout will be 60 minutes in duration. It WILL be difficult.  It may not be the hardest workout you ever did, but you will feel smoked when its over.

The “Black Diamond” is a designation used (typically on ski slopes or mountain bike trails) to indicate that a “advanced” or “expert” level of experience is required to successfully navigate.  I certainly encourage PAX of ALL fitness levels to attend, but consider this a fair warning.  This is probably not the workout you want to bring that EH you’ve been working on for the last 6 months…unless you hate them…then by all means.

This workout is intend to appeal to F3 veterans who enjoy a little extra misery in their lives, but again-ALL ARE WELCOME

The following is a few basic operating principles of the BD workout:

-The Black Diamond workout WILL be difficult (if you’re still not clear on this, please re-read the section above)

-The Black Diamond will “travel”- Following completion of the Black Diamond workout, a PAX (typically a participant of workout) will be nominated/selected/volunteer/whatever to lead the next Black Diamond. The selected PAX will have approximately nine days to plan, schedule, promote, and execute, the next workout.  The new workout can be at a known AO, or a completely new location. The “on-deck” BD Q will select the time and location of the next BD workout. 

-Be creative.  Any jackass can say “500 burpees” to make a workout hard, but the PAX will not enjoy that workout, and their form will fall apart.  My advice is to keep the reps per set low, but increase the total number of sets, as well as decrease the amount of rest.  You will also want to be aware of the the order of the exercises in your workout.  Do not repeatedly hit the same muscle group/energy system back to back to back.  You will get much more work done overall if you move through the muscle groups/energy systems; thereby, allowing time for the inactive muscle groups/energy systems to recover. But I digress…

Tips/suggestions on planning a BD:

-Try to pick a centralized location, this will make it easier for PAX to get to and increase the numbers at your workout.

-Do not pick a ridiculously early time. People will laugh at how silly you are and not show up.  Try to keep it between 0500 – 530

-Please do not launch at an AO that has a normally scheduled workout that day.  This may “pull” PAX from that regularly scheduled workout which could case unnecessary butt-hurt for the regularly scheduled Q.

-Feel free to pick a “new location”, but please do your necessary recon to ensure a safe workout for everyone.

-Start promoting early.  Pick a location and time and tweet it to F3 Black Diamond Twitter as soon as you can.

Thats all I got for now-See you in the Gloom

-Pebbles

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Fighting Addiction – 2016 Joe Davis Memorial Resolution Run – THANK YOU!

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The 4th Annual Joe Davis Resolution Run took place on January 9, 2016, and, for the first time in the race’s 4 year history, the temps were not only not bone-chilling, they were perfect for racing!

As I have come to expect, a whole bunch of you #HIMs joined my family again this year to fight Addiction. We had 723 registered participants and at least 143 of those noted they were part of F3 Nation. (59 ran the 5k, with the Top 5 averaging 19:58. 64 ran the 10k averaging 39:39. #FAST) That is almost 20% and, combined with the 36 women from FiA, makes almost 25%! That spells IMPACT, men, and believe me, the community notices. In fact, they have come to expect a sea of black to descend on Walter Elisha Park one Saturday morning every January to lock shields and honor Joe’s memory by spreading awareness that a battle with Addiction does not mean the loss of Hope!

With your help, we raised just over $30,000 for Keystone this year, bringing our 4 year total to just over $97,000!!! No way this happened without the support of F3 the last 3 years. I am truly humbled.

You guys won’t ever know what your participation means to our family. I love seeing the leadership in motion and one of my favorite moments this year was looking out, as the sun rose, and seeing The Fort’s Worldwide Leader leading a COP/warm-up that was filled with race participants of all kinds in the circle! That is a great picture of what we need to do as #HIM.

WE NEED TO LEAD. If we do, others will follow.

Addiction is a monster and, even with the help of facilities like Keystone, those who struggle need YOU and ME. I wish I could tell you every story of when someone tells me, my mom, or my sister that this race matters. Many of you have told me. That is why we do it every year. We know it saves lives. If you were not there, or left early, the highlight this year for me was having a gentleman named Sean speak after the race. Keystone literally saved his life. He was at rock bottom and got his life back on track with Keystone’s help. It is hard for me not to think that could have been Joe, but Sean’s testimony helps us understand why we had to lose Joe. It was for God’s good.

Please know and be aware that Addiction is everywhere. You have no idea who is struggling. It could be a family member or a friend or a guy doing bear crawls beside you. Be there if you are needed. I hope everyone knows they can come to me if they are struggling. Anytime, anywhere.

So, some of you ran, some slept in for the cause, some volunteered, some prayed. YOU ALL MADE A DIFFERENCE!
Thank you and we hope to see you next year!

If you missed this event, I truly hope you will join us next year. You will no doubt see God’s work being done in a BIG way.

Special thanks to Slim Fast and Bushwood for Qing the event this year and to all the workout Q’s who supported it.

Special thanks also to The Fort Pax who have truly embraced this event on their home turf.

Special thanks to the men of Outland for their “virtual run” and gracious donation.

Special thanks to Subway in Metro and Riptide in Harrisburg for their constant RTs.

Special thanks to our sisters at FiA for their support.

In Him and with gratitude,
Rock Thrill

Please feel free to post comments about your experience below!

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Dancin in the Fog at the Ballroom

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  • QIC: Chicken Hawk
  • When: 2/02/2016
  • Pax: Lugnut, Dark Helmet, Spider Man, Beacon, Main Frame, Barry Manilow, Anchorman, Deacon, Change Order, Back Draft, Corruption, Axel, Sorrano, Hauschka,
  • Posted In: The Ballroom

15 men endured the foggiest morning in memory and fortunately the five or so that went running returned safely!  The other 10 men had no excuses since the preblast was posted.  Too bad for Beacon because he got sucker punched.  Maybe he will start to troll the Twitter machine a little more often.  Word is that my post got buried among Apache’s 279 posts last night.

The Word:

This month is the month of Love and the question to the Pax was to which standard do we set our willingness to love those in our life.  The challenge is to aspire to love like Jesus loves us.  Love unconditionally, covenentaly, incarnationally and sacraficially.

The Thang.

COP
15 Windmills
15 Imperial Walkers
100 SSH
25 squats
20 Merkins
Mosey to coupons
12 min AMRAP – w/ coupon
10 thrusters
15 curls
25 dips
Run to stop sign at top of the hill and back repeat for 12 min
10min AMRAP – isometric
25 Merkins
15 jumping lunge
10 Burpees
Run half way up the hill carrying coupon over head and back repeat for 10 min
Indian run back

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CSPAN visits #BombSquad

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  • QIC: CSPAN
  • When: 01/27/16
  • Pax: Varsity, Pool Boy, Thumper, Mr. Belding, Penelope, Snokie, Geno, Lombardi, Jingles, Early Bird, Handy Manny, & Bling
  • Posted In: Uncategorized

So I was headed to the beach to have a case heard, and a few of my friends offered me a Q slot @BombSquad so after an afternoon RECON session…this was just way too good of an offer to ever pass up…so…

0530 is such a nice time to post

Disclaimer with no lawyers present

And 13 of us were off and running…tried to take it out “hot” and I forgot that you can’t out run Manny…we looped around the building…chatter was high and spirits were strong…Snok, Varsity, and Manny are #FIT

Lined up in parking lot and did a really long arkloader series…mostly because my back was tight…

#MumbleChatter stayed at a low roar…

Tossed in a few of my favorites…burpee broad jumps and a couple others…

Chatter start to quiet down just slightly…

Few more bear crawls…crab walks, duck walk, soccer stretchs…CDD suicides…Squat suicides…you get the idea…

We did a nice sprinter suicide sequence… blueline, redline, blueline and back pick up the 6 (hockey guys get the routine)

Chatter stopped…gasping for air was the only sound…

As in life…we did more suicides than we should of…we did recovery suicides and made the fast guys hold a push up before we started…seemed fun

COT

Count/Name-a-rama

Announcements

Prayer or Praise

Prayer and dismissal

Naked Man Moleskin

Workout seemed like I made it too easy…#COBAINS on a very late backblast

My Sermon was full of #truthnuggets and was well received

Full disclosure on my 2015 and #HIM and the 2016 #UvsU locker room speech

Find an “accountability” #HIM/comrade…and you may have to give your very best to make that man better…and that includes all three Fs

I lost my case that I traveled for…brought the employee back with full backpay…#OUCH!

@F3GrandStrand is awesome…a couple of years ago I am sitting in Cracker Barrel pinging @Fountainhead & @Chaser about how crazy it is that @F3Nation is not a stronger presence in Myrtle…and “snap” here we are today…and all of @F3Nation are watching your success… and that stems from local leadership from each #HIM getting the core values and principles that F3 brings….just awesome to watch from 4 hours away…proud of you

It is always an honor to Q, and thank you so very much for always making me feel welcome @F3GrandStrand

Be a better man today than you were yesterday,

AYE!

CSPAN

 

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