Category: The Armory

PREBLAST – THE FORT INVERGENCE, 3RD YEAR CELEBRATION!

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Mark your calendar, get ‘a hall pass’ from the M, and come join your fellow Fort Mill area pax for our annual birthday party, The Fort Invergence!    This September will mark the third year anniversary of F3 in the Fort Mill area,  and we’ll celebrate it with a night of great food, fellowship, and a look back of all that we’ve done since September 2012.

What:  Fort Mill Invergence (3rd anniversary party)

When:  Friday, September 18, 5:30PM

Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring:  Food, drink, chair, some cash (to cover the pavillion rental/donations to the F3 Foundation)

Use the link below to RSVP and list what food you will bring:

F3 The Fort Invergence RSVP/Dinner Sign Up

This years theme is  High Impact Man (#HIM).   Several members of the Fort area Pax will review our accomplishments over the past year, and talk about where we are going in the coming year.    Our F3 leaders, OBT and Dredd, will be there too to discuss the plans for F3 nationwide.

WE WANT TO HEAR FROM THE PAX!

Consistent with the HIM theme this year,  we would like to recognize those who had an impact on the pax or the Fort area region.   Was there someone who got you through a tough workout or run?  Who inspired you?  Who got you out at 5:15 each day when you didn’t feel like it?  Who supported you through a tough time?  Who made a difference this year?  Who exemplified the HIM?

Please submit the name of the person with a breif summary to  fcicciarello1@gmail.com.  We will either read them or post them during the event.  You can remain anonymous if you like.  This is not a contest or competition, but rather just a chance to share some good stories from the past year.

Burning the Ship!

Once a man embraces F3 principles, he no longer needs adjustable waist trousers to accommodate his yo-yo waistline.  Bring in the clothes that no longer fit you. We will be celebrating the war and donating these clothes to a good cause.  Lay down the pogo and stick it to the 40 that comes with it!

There will be weekly Twitter updates as the date gets closer.  This is great event and one you won’t want to miss!  Hope to see you all there.

 

 

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The Armory – Blast From the Past – Cake for Breakfast

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  • QIC: Cake Boss
  • When: 08/10/15
  • Pax: Deacon, Longshanks, Dark Helmet, Corruption, Boy Band, Uncle Si, Howitzer, Spitz, Lug Nut, Change Order, Bass O Matic, Chedda, Assassin, Chicken Hawk, Cake Boss
  • Posted In: The Armory

Its been a long time sing YHC has had the Q at The Armory. I remember the days of 4 or 5 of us out there picking things up and putting them down. I guy named Package was Site Q and a few other faces use to grace the AO with their presence, but then BRR and Palmetto became the “in” thing and they left The Armory behind.

Well I got news for you. The PAX at the Armory is one of pride, dedication and spirit. The site Q, Dark Helmet has a regular 20 + (except for today-15) attending each Monday for their daily red pill. The Armory is a staple in The Fort’s line up of AOs and it will live forever!!

The Thang:

Mosey to Shutterfly (.5 one way) COP of 20 Imperial Walkers Mosey back to FHC “Center Court”

Round 1

12 reps each: Curls, Lunges each leg, LBCs, Bent Row                                          Run Lap                10 reps each: Curls, Lunges each leg, LBCs, Bent Row                                          Run Lap                08 reps each: Curls, Lunges each leg, LBCs, Bent Row                                          Run Lap

Round 2

12 reps each: Dips, Gobblet Squats, Russian Twists, Upright Row                           Run Lap                10 reps each: Dips, Gobblet Squats, Russian Twists, Upright Row                           Run Lap                08 reps each: Dips, Gobblet Squats, Russian Twists, Upright Row                           Run Lap

Round 3

12 reps each: Curl/Press, Figure 8, Skull Crusher off wall, Derkins                           Run Lap                10 reps each: Curl/Press, Figure 8, Skull Crusher off wall, Derkins                           Run Lap              08 reps each: Curl/Press, Figure 8, Skull Crusher off wall, Derkins                           Run Lap

 

Great PAX today. Lots of running and I know everyone is not a fan of running. I hate running, but it has made me better because of the challenge. To fight through pain and discomfort and accomplish something that every time I say I can’t….and I end up doing it. So when the marriage gets hard, and the kid gets rebellious and the neighbors are ah0$$….on and on, we build up the mental toughness to deal with it and be a man!!

Thank you Dark Helmet for the opportunity. You Rock Brother!

Cake Boss –

Psalm 74, Acts 3, Eph 2, & John 3 – Read and let me know what you all think….would love to hear thoughts 

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Lost Sheep

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  • QIC: Deacon
  • When: 8/3/15
  • Pax: Boy Band, Anchorman, Mc Gruff, Chick Hawk, Lug Nut, Spitz, Socrates, Uncle Si, Dark Helmet, Chedda, Huckle Berry, Grid Lock, Hampton, Bassomatic, Jabear, Sharp Shooter, Change Order, Decibel, Assassin.
  • Posted In: The Armory

The Thang:

SSHs (20x), Slow Sumo Squats (15x), IWs (40x for Decibel’s birthday), WMs (15x) and Dying Cockroaches (20x)

Mosey w/ your kettlebell to the stop sign.

Circuit 1:

  • Upright rows (7x)
  • Floor presses (7x/side)
  • Russian Twists (7x)
  • One legged rows (10x/side OYO)
  • Crushing halos (10x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the next stop sign.

Circuit 2:

  • Overhead squats (7x)
  • Lawnmower (7x/side)
  • Curls (7x/side)
  • Around the world (10x/direction)
  • Get ups (10x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the FHC exit door.

Circuit 3:

  • Goblet Squats (7x)
  • Saxxon press (7x)
  • Travolta’s (7x)
  • Figure 8’s (8x/side OYO)
  • Squat w/kettle bell above or in front of you when finished

Mosey w/ your kettle bell to the FHC entry door.

Circuit 4:

  • Tricep extensions (7x)
  • Oblique Press (7x/side)
  • Kettlebell swings (10x OYO)
  • Ribbons (10x/side OYO)
  • Squat w/kettlebell above or in front of you when finished

COP: LBCS (15x), Bomb Jacks (10x), Superman, Pepper Grinders (15x)

COT

The Message:

We are surrounded by lost sheep who wander without direction. These sheep tend stray towards the ways of the wicked. We find ourselves struggling to stay on course at times as well. Seek God’s wisdom to brings clarity and a clear direction. Steer lost sheep toward God’s wisdom as our brother, Jesus, did.

Parable of the Lost Sheep:

“If a man has a hundred sheep and one of them wanders away, what will he do? Won’t he leave the ninety-nine others on the hills and go out to search for the one that is lost? 13 And if he finds it, I tell you the truth, he will rejoice over it more than over the ninety-nine that didn’t wander away! 14 In the same way, it is not my heavenly Father’s will that even one of these little ones should perish. Matthew 18:12-14

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A Rolling Stone Gathers No Moss

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  • QIC: Solid State
  • When: 07/27/15
  • Pax: Deacon, Spits, Uncle Psi, Lucky Charm, Change Order, Copperfield, Cheddah, Socrates, Scrum, Snare, Howitzer, Anchorman, Dark Helmet, Boy Band, Lugnut, Chicken Hawk
  • Posted In: The Armory, The Fort

Morning Gents,

The goal today was variety in motion. We will do a number of new exercises and haul the bells from station to station. Keep the heart rate up while we max out our 45 minutes together.

Warm ups:

Lap around the parking lot

– SSH x35

– Low slow Squats (10x at 12 count)

– Moroccan NC x 15

– Imperial Walker x 15

– Arm Circles x 10

– Windmill x 18

– Merkins x 14

– Superman / rip chord 10 counts

– the Funny KB Lean 10 x each side

Pain Stations
Move KB to the first pain station , take lap…

Station 1 – 

– Military Press (outside) 10x each side

– Gunslinger Curl – Lunge w/kb to side, curl as you rise – 5x each side

– Freddy Mercury – 10 count

– KB Burpees – 10 count

– Over-under (from peoples chair, over/under thighs) – 5 each side

– One Arm Swing (Up to shoulder) – 10 each side

– Clean and press (from ground up to the air) – 5 each side

Move KB to next station , take lap


Station 2 – 

– Upright Row (Elbow on or near knee) 10x each side

– Pass Through Lunge (pass between legs) – 8 each side

– Russian Twist – 15 count

– KB Merkins (50/50) – 10 each side

– Around the waist – 15x

– Two Arm Swing (full) – 15x

– Pull Ups (squat from ground, raising to chin, elbows above ears, smooth movement) 15 x

Move KB to next station , take lap

Station 3 – 

– Overhead Tricep presses – 10 each side

– KB Squat – 10x

– KB LBC – 15x

– KB Burpees – 5x

– Halos – 10x

– Renegade Row (From Plank, grab a curb for increased range of motion) 10 each side

– One Arm Swing (Up middle, raise to shoulder) – 5 each side

– Clean and press (from ground up to the air) – 5 each side

 

Learned a lot from the Pax today (as always). Honored to post (and sweat) in the gloom with such a fine group of men.

Heads Up:
Camp Care 5K – 12 Sept, 2015 – Support a great cause
8/7/15 – 3F Convergence – Eternal Church w/ local school
8/8/15 – Post, Gladiator Games,
7/31/15 – Justice League
7/29/15 – Mormons in the Community Baxter Library 6-6:45
Prayers for Baby Harris, born early

Thank you Socrates for leading us out.

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Moderate? Well… you get what you pay for (i.e. what you put in).

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  • QIC: Dark Helmet
  • When: 07/06/15
  • Pax: I accidentally deleted the recording from my phone before I typed this. I apologize. That said, I'll do my best to recreate, but feel free to sound off in the comments who I missed: CSPAN, Cheddah, Car Bomb, Green Wave, Longshanks, Backdraft, Bassomatic, The Librarian, War Eagle, Catfish, Decibel, Javert, Dark Helmet (YHC), Spitz, Sweeper, Chicken Hawk, Uncle Si, McGruff, Change Order, Grid Lock, and 5 more guys that I can't remember... (It's not you, it's me...)
  • Posted In: The Armory

Another Monday, and 25 gloom-hungry monsters came expecting to work hard.

No newbies, so we disclaimed a little and then chatted for a second. What’s the difference between a hard workout, and a moderate workout? Moderate is a state of mind. Moderate is a choice you make. The workout is the workout to a large degree. Some are crazy hard, some are a little lame, but whether or not it is one of those to you largely depends on the choice you make in your mind to push hard, or to just show up and only go halfway. Aye? Great. The Thang:

WARM UP:
Jog to front of church and circle up.
– 25 fast SSH (IC)
– 10 slow Windmills (IC)
– 25 IW (IC)
– 20 Moroccan Nightclubs (IC)
– 15 Merkins (IC)
– 15 CDD (IC)

PARTNER UP (get somebody with the same sized kettlebell, if possible):
Each exercise will go to 50 counts between the two partners.
Round 1 (3 exercises – Kettlebell Burpees, Overhead Presses, Goblet Squats):
– Partner 1 runs parking lot lap (roughly .18mi) while Partner 2 does the exercise. Get to 50 reps each, then LBCs until the 6 is in
Round 2 (same thing, except 50 Lunges with pass through of bell, 50 curls each arm, 2 handed clean and jerk with a shoulder press combo)

Head to the low wall. Do 50 partner dips (feet on partners back, hands on wall) each.

Head to the big wall. Ascending testicles – 15 derkins with feet at 15 degrees, 10 at 45 degrees, 5 all the way up in BTTW. (This REALLY sucked.)

A little bit of Mary (no, Lou Bega wasn’t involved – if you don’t get the reference Google: Mambo number 5)

Run a Cusak lap to finish things off.

==============

Parting thoughts:
Do we push ourselves all the way, or are we holding back and not leaving it all out “on the field”? In our marriages, with our kids, at work, in our worship, in our workouts, in our resting even… Are we pushing and leaving it out there, or are we holding back? And if we are holding back, why? My challenge to myself (and I guess to other PAX) is to be intentional. Show up. Have a plan. Make it count. Go against the flow if you have to. Run with scissors when it’s called for. Leave it all out there (wherever there may be). Don’t be selfish, self-centered, or afraid. Give it away. Give your best to those who matter most, and stop living less than what you were put here to be. Period.

Now, if you’ll excuse me, I need to go play the sh*t out of some Barbies with my three little girls.

Helmet, out…

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“Operation Independence” – Gift Card Drive #HIM

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Men,

As we approach Independence Day it reminds us of the struggles and sacrifices made to have freedom. Even once that freedom is achieved, the fight is not over and we must press on to preserve what was attained.

This life we live on earth is not easy and when you are behind the eight ball, it is even harder. Please read this message from Tinker Toy and the plan for assisting a young man, but mainly showing the example of a real man…..High Impact Man (HIM),

Hello friends!
We have a young man transitioning from foster care in York County to full time independence who is moving into his first apartment (we will protect his confidentiality by not providing his name).  We were hoping to collect some items to help him along in this journey.  This is a wonderful young man who works very hard and goes to college…he is striving to make very wise choices and seeking after the Lord.  Will you pray for our friend, for blessings, direction, and a heart sold out for the Lord.  Will you pray that God will provide abundantly for his needs and that he will know he is loved!
There are many household items that are being donated by church small groups and our orphan ministry at our church already.  Being on a tight budget, what he would need most from our F3 family is gift cards to/for:
 
Wal-mart 
Gas 
Groceries
 
Gift card can be brought to any workout and given to Cake Boss, Tinker Toy, Padre, or Mailman. My wife and I will distribute the gift card to this young man as he needs them so he can start to learn how to budget. We don’t want to give everything at one time to avoid the temptation of spending where he doesn’t need to. He has never been taught the basics of adulthood so we want to make sure we help him learn how to best budget his finances now that he is on his own.
Thank you for your hearts and generosity for this young man.  A life without a family entering into adulthood can be very scary and overwhelming, so we are asking that the body of Christ overwhelm him with God’s love and bless him with a little of what we have been so richly blessed with ourselves as a demonstration of His love. 
And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’ (‭Matthew‬ ‭25‬:‭40‬ ESV)

In His Hands,


Sean Baxter (Tinker Toy)
So men, starting today through July 4th we will collect these gift cards and get them to the following PAX – Cake Boss, Tinker Toy, Padre, or Mailman.
Whatever monetary value to can do, no amount is too small as this young man has nothing but his future ahead.
Any questions, please reach out to myself or Tinker Toy.
AYE!
CB
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Is your core strong?

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  • QIC: Dark Helmet
  • When: 06/15/15
  • Pax: Decibel, Longshanks, McGruff, Uncle Si, Javert, Uncle Kracker, Bogey, Catfish, Apache, Lumbersexual, Assassin, Green Wave, Gridlock, Blackhawk, Howitzer, Backdraft, Huckleberry, Dark Helmet (YHC), Lucky Charms (FNG), Al Bundy (FNG), Callahan (FNG), Band Camp (FNG)
  • Posted In: The Armory

WARM-UP AND STRETCH OUT

1. Windmills x 10 (IC)
2. Imperial Walker x 20 (IC)
3. Imperial Squat Walker x 20 (IC)
4. Moroccan Night Club x 30 (IC)
5. Squats x 20 (IC)
6. Merkins x 15 (IC)
7. Elbow Plank x :30
8. Mountain Climbers x 20 (IC)

Quick mosey for ¼ mile (big lap around the lot)

Carry bells over to adjacent part of lot for a little pep talk… Remember, one of the main points of a KettleBell workout is to strengthen your core. That is not just abs, it is 29 pairs of muscles that go all the way to your center. In all that we do in our workout today, focus on keeping your core tight and engaged. There are a lot of small muscles in there, that as you strengthen them, will make these difficult workouts less difficult over time. Having a solid core reduces risk of injury, and protects your vital organs. It helps improve your balance, and assists with better, more confident posture. This is the same in life. What is our core? There are a lot of ways to look at that, but in my world, our true core is our relationship to a higher power. In my case, it is a relationship with God and Christ. Then, my relationship with my wife and kids. Then, my relationship with my F3 brothers and other friends. As I keep those things strong, I build a foundation of spiritual muscle that will protect me, help me with balance, give me confidence, and make me stronger to face the day. Just like every other exercise is improved and our physical abilities are made better by having a strong muscle core, so are our mental and spiritual abilities strengthened and improved by having a strong spiritual core… Aye? Very good… let’s get to work…

1 minute AMRAP of each of the following and 20 seconds rest:
1. Swings
2. Curls – Right arm
3. Curls – left arm
4. Chest Press – right arm
5. Chest Press – left arm
6. Around the world – try not to do a hula dance
7. Goblet Squat
8. Single arm Shoulder Press (Kettlebell Press) – right arm
9. Single arm Shoulder Press (Kettlebell Press) – left arm
10. Figure 8
11. Slingshots

Little bell break…
Partner up, size does matter…
1. Partner Power Merkins x 15 (Partner 1 does Derkins off of Partner 2’s back, then Partner 2 does Merkins with Partner 1’s legs on his back) – Flapjack
2. People’s torture chair – Who has the heaviest bell? Put them on the end. Do people’s chair, then pass that bell down and back.
3. BTTW – to failure. As a man fails, he runs one short lap and then begins leg raises until the last man goes down.

But the bells are calling… Calling………….
1. Pullovers x 15
2. Russian twist x 15
3. Situps using bell at feet
4. Bell Webbs – 1 to 3 ratio for 3 rounds (Jack Webbs with the bell, up to 3 merkins on the bell and 9 overhead presses)

COT

Moleskin:
As always, I am honored to lead. Work hard, strengthen your core, make a difference. We were put here to act, not to be acted upon. We have the power to intentionally create for ourselves the life that the SkyQ wants us to lead, through our everyday choices.
Life is amazing, go live it to the fullest. Support your brothers.

Helmet out…

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The Fort 2015 #MemorialDayMurph

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  • QIC: CSPAN
  • When: 05/25/15
  • Pax: All-Star, Aqua Man, Assassin, Audit, Back Draft, Barry Manilow, Beast, Bounty Hunter, Burgandy, Cake Boss, Catfish, Chaser, Convoy, Corruption, Dark Helmet, Duggar, General, Geppetto, Google Maps, Gunny, Howitzer, Jeckle, Maximus, Old Bay, Opie, Padre, Pebbles, Peg Leg (FNG), Pepperoni, Rebel, Ringer, Rooney, Sharknado, Slinger (FNG), Soluki, Spitz, Stang, Sump Pump (FNG), & Trucker
  • Posted In: Flight Plan, The Armory, The Snake Pit

Perfect weather bright blue skies at NAFOHS

Most men attended their normal Monday F3 AO and than #doubled at #Murph

3 hard chargers ran their a “hilly” 6 to the #Murph = Jekyll, Maximus, & Rooney #REDPILL

NAFO gate keeper arrived to let us in…#NAMECHANGE

High quality disclaimer, witnessed by Legal Department…#RealChaser

Warm-ups in cadence = old and slow = #chiropractorsarecrazy

Moment of silence and quick discussion on #HIM and #Murph trying to prepare his men for battle, & BOM…and impact #HIM has on his men

Murph = 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, & run 1 mile = as fast as you can for time

  • Winner with Weigh Vest = Ringer
  • Winner with #RESPECT = Gunny
  • Winner with raw speed = Burgundy

Notables:

Google Maps first mile was #impressive

Pebbles ability to talk smack throughout = #reallyimpressive

Effort by each and every man to challenge himself = #priceless

Naked Man:

3 extremely fit FNGs = welcome brothers

2nd BOM was awesome with men calling out who they want to remember #T-Claps to Howitzer #HIM

Appreciate your enthusiasm

I love how patriotic The Fort is, around here “we understand the cost of freedom”

AYE!

CSPAN

 

 

 

 

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Bodies in Motion

  • QIC: Stang, Solid State
  • When: 05/25/15
  • Pax: Crash, Transplant, Dark Helmet, Change Order, Catfish, Assassin, Howitzer, Trucker, Sharpshooter, Jerry Lewis, CSPAN, Stang, YHC FNG: Pickles
  • Posted In: The Armory, The Fort

The Stang Thang:

Stang with a VQ warm up:

Winding indian run around the parking lot, (pick up CSPAN along the way).

Back to the circle

  • SSH x35
  • Slow merkins x10
  • Two-point windmills x15
  • Slow diamond merkins x10
  • 10 burpees OYO

Hand off to Solid State

Grab your kettle bell, let’s roll…

Mosey to the far corner of the parking lot, line up…

Ladder time
Run to the top of the parking lot, (don’t forget your kettlebell)
10 goblet squats at the top, back down to the bottom (don’t forget your kettlebell)
1 curl each arm, back to the top of the parking lot (don’t forget your kettlebell)
9 goblet squats… two curls each arm. you get the picture… down to 1 and 10.

Parking lot lap for recovery.

Stop at the next ladder…

Haul the KB to the top of the parking lot, 7 kettlebell burpees,
Down to the bottom of the parking lot 1 merkin,
Back up the parking lot., 6 kettlebell burpees… repeat down to one.

Fortunately, time ran out… back to the circle.

Peter Pointers (thanks Assassin), then Change Order protractors.

COT:
Great leap to Winnsboro last Saturday
Leap to Asheville next Saturday
F3 Dads throughout June – (Anyone know what time this begins? Let’s get this announcement out…)
Lots of new AOs, Colleseum tomorrow, Tega Cay Elementary this Thursday, Varsity on Friday, post at these new sites.

Prayers
Memorial day, much respect to those who served and gave all.
Respect to Tatanka’s family dealing with a recent loss.
Veterans park Memorial service in FM this morning @ 10
Prayers and support for the Forest Hill mission group (10 brothers, 10 days in September)

Thank you to Sharpshooter for taking us out with remembrance of our veterans.


Moleskin
Sometimes we just have work to do, plain, simple, (unimaginative) work. This is how I would describe ladders today. As we dug in, there was very little mumblechatter. Further into the grind, it was humbling to hear words rise out of the pax. The words spoken were those of support, brother to brother. Aye!

On this fine day, all honors and respect to those who have gone before us.

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What’s the purpose of F3?

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5 men answered the call for an Assassin led workout service project…(?)

No disclaimers needed here. These seasoned veterans knew the implications of their attendance at this post… The call was to show up and get to work, so we did…

The Thang:
– Partner up – Partner 1 grabs a lawn mower and mows half the back lot / Partner 2 grabs a weed eater and attacks the back fence lines and edges of the lots around the building
– Rinse and repeat with the front lot – continue for 45 minutes
– Next, 2 men grab round up and spray the parking lot weeds (excellent grip strengthening workout) while 1 man grabs the backpack blower and goes to town clearing the parking lot and driveway
– The other two men, um… supervise for this part… I won’t say whom, but it was Dark Helmet and Catfish…

End with some solid 2nd F and a sense of gratitude for men who have it in them to serve, and for the incredible abundance we all enjoy in our lives…

Moleskine:
So, a few days ago, the twitter machine buzzed, almost unnoticed, with a call by Assassin to come and help clean up the lot around where the new Fort Mill Care Center will be re-locating.

To me, this is one of the absolutely beautiful things about F3. A guy tweets, some guys respond. Lives are made better. It’s simple. The workouts aren’t a lot different. A guy tweets, some guys respond, we workout hard, and individuals are made better. What Assassin did, in my mind, was plant the Virtual Shovel Flag where betterment was needed and we were able to respond. To me, that’s what the shovel flag is. It’s a man solidly planting his intention to make lives better for that hour for those men who answer the call.

In fact, the whole point of the workouts is to “invigorate male community leadership”. And that’s what Assassin did. He heard a need, he rallied the troops, and made lives better. The people from the Fort Mill Care Center, certainly. But even more so, me. Opportunities to look outside ourselves abound. In our marriages, our families, our workplaces, and in our communities. Answer the call… Leave your mark… Be a HIM.

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