Category: The Reservation

Run Stopper & Ninja Turtle get dirty at the Reservation

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  • QIC: Run Stopper
  • When: 02/28/2015
  • Pax: Dark Helmet; Maximus, Package, One Niner, Ringer, Pebbles, The Beast, Gunny (Respect), C-Span, Ninja Turtle
  • Posted In: The Reservation

 

Of the 11 Pax posted at The Reservation yesterday, 10 were warmed up from a pre-mud run .30 minute non-stop workout.

The Thang’

Run to bus parking lot for COT:

  • SSX x20, Burpees OYO x10, Imperial Walker x20, Burpees OYO x10, LBC x20, Regular Mirken, Mountain Climber x20

Run to lower football field: Partner up.

  • Partner Over Under x20 each (Partner #1 planks #2 belly crawls under then jumps over legs)
  • Wheel Barrow to End Zone 50 yards (flapjack if need)
  • Partner Mirken Patty-Cakes x20 total
  • Wheel Barrow 50 yards to 50 yard line (flapjack if need)
  • Partner Sit-Up touch x20 total
  • Wheel Barrow to End Zone  50 yards (flapjack if need)
  • Partner Leg Push (right, center, left) x20 total

Run to main building – find wall:

  • Balls to the wall: 10 upside down Mirkens
  • Walk on hands 25 ft cycle thru 3 x
  • Wall Sit – 5 Min – 150 Arm Raises in Cadence

Mosey to Playground:

Find Partner for circuit: Perform 3x

  • Pull -Ups x50
  • Step Ups x50
  • Old Fashion Sit-ups x50

Tight Circle for Jack Webb (1 Mirken, 4 arm raises; 2 Mirkens, 8 arm raises) upto 10 Mirkens, 40 arm raises.

Done.

Moleskin:

  • Prayers for Zip
  • Prayers for Flat Tire and the M.
  • Mud Run Training each Sat at The Reservation 6:30 am sharp. If you want to prepare for the Mud Run, then this is a workout YOU NEED. PERIOD.
  • 3/28 Gladiator Games at The Reservation
  • 4/18 and 4/25 The Reservation is supporting the Gastonia Launch
  • 5/2 Year Anniversary Rock Hill
  • 40 day challenge – Bring snacks to the workout for children’s attention home
  • Thanks to Pebbles for the Invite. Nina Turtle and YHC had a great time!
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Sweetheart Express makes a stop at The Reservation

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  • QIC: Cake Boss / Iron Horse
  • When: 11/14/15
  • Pax: Airbourne , Anchorman, Atlas, Beast, Bullwinkle, Bounty Hunter, Cake Boss, Gunny, Heisman, Iron Horse, Lug Nut, Ringer, Spitz, Wheelz
  • Posted In: The Reservation

Cake Boss and Iron Horse made a guest appearance at The Reservation to find some of the local tribesmen out for a pre-beat down warm up. Those kids are no joke out there and YHC and Iron Horse prayed we could keep them entertained.

The Thang:

Iron Horse spoke to us about listening to our kids and especially when they are not being themselves, as something may be going on in their life that we need to be clued in about. Communication is key in being plugged into our kids’ lives and making them the best they can be!

Light Jog around lot and into COP

IW’s, SSHs, Peter Parkers, Merkins, SSH’s —–Hand off to Cake Boss

Mosey to the Wall and count off in 1s and 2s

1s – 10 Wall pull ups while 2’s LBCs Flap Jack

All 10 derkins and Mosey to the Dragon’s Back

  • At the bottom of the back – 1 Burpee
  • Middle of Back – 2 Bomb Jacks
  • Top of Back – 3 Merkins
  • Run to bottom – 5 rounds adding 1 rep at each location

CB spoke to PAX about how science said years ago that the mind should rule the heart, however in recent years it has been said that the heart is what drives us and should be what determines who and what we love and in turn what kind of man we are. If that is the case…..what do you love?

Off to the bus parking lot with Iron Horse at the Q

  • Station 1 – 2 for cooler carry (approx. 50 yards and back)
  • Station 2 – Medicine Ball toss
  • Station 3 – Dips and Derkins
  • Station 4 – Ab Roller and Jump Rope
  • Station 5 – Box Jump
  • Station 6 – LBCs
  • Station 7 – Lap around Buses

Rinse and repeat for 2 full cycles

CB back the Q – Reminded PAX that if the Greatest Commandment is to Love God with all our heart, mind, soul and strength, that Christ knew that this would make us the man he meant us to be. As mentioned earlier…. we are what we love….if we Love God….we become godly men.

Mosey to playground

  1. Partner – pull-ups
  2. Partner – lap around playground
  3. Flap jack for 2 rounds

Mosey to main parking lot Ab Lab

  • Hello Dolly’s
  • Protractor
  • Rosalitas
  • Freddy Mercury’s
  • Superman’s/Parachutes
  • Merkins

COT:

Great PAX today that worked hard and shared a lot with each other.

Good talks on Financial Responsibility and living free from debt. Announcements on 40 day challenge during Lent and new 3rd F expansions Tuesdays and Friday

Prayers for hurt PAX, Healthy birth for Bounty and M, the many sick and suffering in our families and PAX family’s.

Always Honored and Humbled to lead a group of men that are there to hold me up when I am weak and fight through another day! Aye!

 

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40 Day Challenge for Children’s Attention Home

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PAX of The Fort, Indianland and Rock Hill,

In 2014 we developed a great relationship with the Children’s Attention Home (CAH) of Rock Hill. Some of the events and things we partnered with them for included;

  • April Cereal Drive – 374 boxes
  • June Field day event
  • Lowes Home Improvement work days around the campus with a time of fellowship ending the week
  • Bike rides and playing games with the kids while visiting the home.

There are some big plans coming for 2015 that all of us will have an opportunity to serve and model what being a godly man looks like for the kids of CAH. 2/28 Launch of Workout at CAH!!!

40 DAY CHALLENGE

Beginning Wednesday 2/18/15 we are starting a 40 day challenge that will include 3 dimensions. The 40 days will be the days of lent, ending on Easter Sunday 4/5/15. That’s only 6 weeks of serving and a little sacrifice.

This is not a ritual but a way to build a stronger relationship with God. When we get weak, regardless of this challenge, we should pray and relay on his strength to carry us. Jesus was the example of this during the passion. He knew what was coming but relied on God the Father to carry him through. This is a way to build spiritual muscles!!

Dimension #1 – Attend 20 workouts within the 40 days. That is 3.33 workouts per week. Very doable even for Red-eye.

Dimension #2 – Either give something up (Facebook, candy, snacks, beer, etc.) or take up something positive (reading, praying, poetry for your M, etc.)

Dimension #3 – We will be collecting items for Children’s Attention Home, just like cereal drive. No need to break the bank, but if all our PAX participates, we will make a difference for them this summer.

Here is what they requested:

  • Individual Wrapped Snacks like Lance crackers, Little Debbie’s, cookies, goldfish (Think Sam’s, Costco)
  • Gatorade – mix of flavors and think of kids with sizes in packs (small size, 10/12 pack)

Bring one of each or a couple of one item, whatever you can do!

Q;s will hold PAX accountable for #’s 1 & 2 in the COT. Be ready to be asked how many times you have posted and what you have given up or taken up.

 

Q’s will also collect items and pass them up to:

  • Cake Boss, Pusher, Chicken Hawk, Senator Tressel, Maximus, Pebbles, Peach

Idea men is to look beyond ourselves, challenge ourselves and get out of comfort zones while thinking about the sacrifice that has been made for you by our Sky Q.

Looking forward to how this challenge brings all of us together as a tighter PAX for our community.

Here are some of the committments men have made!! Good Job to all and others can send in theirs so we can hold each other accountable!!

  • Cake Boss – Donuts/Cake
  • Pusher – Desserts/Sweets
  • Hasselhoff – Alcohol
  • Crab Cakes – Soft Drinks/Be more present with kids
  • Cash – Alcohol
  • DD – Alcohol
  • Dark Helmet – Dessert after dinner
  • Zima – Chips/Read “Facing Your Giants” daily
  • Italian Job – Soda
  • Minuteman – No more speaking to gratify himself
  • Maximus – Kneel down to address/discipline kids
  • Rebel – Ice cream
  • Decibel – Read the Bible daily
  • Old Bay – Iced tea
  • Trucker – Snacks
  • Red Banjo – Ice Cream
  • Chaser – Restaurants/Fast Food
  • Dustin Jordan (F3 Name?) – Soft drinks
  • CSPAN – Mountain Dew
  • Change Order – Not eating after 7pm
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Living up to expectations

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  • QIC: Audit
  • When: 02/07/15
  • Pax: Gunny, Bounty Hunter, Beast, Ringer, Atlas, Heisman, Audit
  • Posted In: The Reservation

Knowing the reputation of Indian Land and after receiving praise from the tribesman for my last Indian Land Q, I had a lot of expectations to live up to.

The Thang:

After some quick words of wisdom we jumped right into 25 burpees followed by 25 hands release (HR) pushups.  Mosey to the back side of the school where the basketball goals are.

50 SSH, 10 burpees, OYO, 20 IW, 10  pushups OYO, 10 Windmill, 5 burpees OYO, Dari-er chair to 30 in cadence.  line up at end of bball court and frog jump all the way across.  Burpees for how ever many jumps it took.  Completed this 4 times with Dari-er chair inbetween them.  5th set of frog jumps consisted of frog jumps across the court, 5 burpees, sprint to the playground, 25 pull ups, and a lap around the playground followed by a 40 count in cadence of Dari-er chair. Mosey to the Dragons Back hill.

5 minutes of nonstop up and down the hill with 10 burpees every time you come down the hill. Mosey to the Football field.

50 yard frog jumps and LBC’s for whoever had the least amount of jumps.  Bounty Hunter did it in 25 jumps so we did 25 LBC’s in cadence as a team.  Next up was 50 yard wind sprints. 50%, 75%, and two 100%.  15 more HR pushups, another 40 count in cadence of Dari-er chair followed by brutal session of Dari-er chair with pulses. Mosey back to Dragons Back Hill

One more time up and down the hill and then mosey back to the grass area beside the school.  As with all of my Indian Land Q’s we finished with 5 minutes of nonstop burpees before bringing it home to COT.

 

As always, it was a pleasure and want to give major props to Gunny.  He is in his 50’s and was at the front all day long.

 

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Inaugural IL Fit Test (aka The Murph)

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  • QIC: One-Niner
  • When: 1/31/15
  • Pax: Pebbles, Beast, Bounty Hunter, Sharknado, Ringer, Wheelie, FNG - Atlas, Audit, Heisman
  • Posted In: The Reservation

Today was the inaugural launch of the IL Fit Test. Since Indian Land has continued to have a reputation of not being the kind of place you would want to tell your mom about, we decided early on to make the fit test The MURPH as our signature baseline workout.

We welcomed FNG Atlas, which couldn’t have started on a better day to test his overall fitness. This guy may have #SplashedMerlot today but he kept up with the best of them. Crusier was renamed Wheelie – not quite sure that name was too far from Cruiser, but whatever – Wheelie it is.

Warm Up:

  • 25 SSH
  • 15 Imperial Walkers
  • 15 Windmills
  • 15 Mountain Climbers
  • 5 slow Merkins

The Thang:

MURPH (For Time):

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile run

*20lb Weight Vest preferred, not required

10 Tribesman posted to undertake the challenge and all succeeded at putting out some impressive times.

  1. Ringer – 31:41
  2. Sharknado – 32:18
  3. Audit – 32:59
  4. Pebbles (20lb weight vest) – 34:12
  5. Bounty Hunter – 34:16
  6. One-Niner (20lb weight vest) – 38:53
  7. Heisman – 39:42
  8. Beast – 43.30
  9. Wheelie – 44:51
  10. Atlas – 46:02

COP

After a few PAX took off early, the remaining 6 headed back to the parking lot to finish with 6min of ab work.

  • Canoe/boat
  • Missing one here???
  • Russian Twist – remember hating these about now
  • Dieing Cockroach

COT

So during COT we found that Wheelie is a co-owner of MAX’s speed shop and that he has a grill larger than my car. He has now been designated as 2nd F leader!!!! Just kidding, but am I?

Announcements: None that I remember

Prayers: Lift up all those with little ones on the way. Ringer, Sharknado, Opie, Bounty Hunter, Beast’s venture into adoption and our newest Tribesman Atlas who also has one on the way – will make for some interesting 2nd F pretty soon. Thank the Lord for another day to be together in fellowship and that we all become not just stronger physically but stronger leaders in our interactions with others.

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82 Strong

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  • QIC: OBT, Dredd
  • When: 01/24/2015
  • Pax: Jekyll, Deacon, Lug Nut, Old Bay, Airborne, Heisman, One-Niner, Ringer, Maximus, Dolphin, CSPAN, Bay Hymm, Double D, Tatanka, Gunny, Gears, Pebbles, Longshanks, Rooney, Gigawatt, Posh, Flat Tire, Mile High, Opie, SharkNado, WWL, Audit, Pusher, Bubba Gump, Chicken Hawk, Beast, Santini, Mcgruff, Crawdaddy, Cable Guy, Solid State, Beacon, Magnum, Zima, Spackler, Acme, Trucker, Twister, SO, Cornhole, Flipper, RedEye, Stang, HardDrive, Gobbler, Spits, Gridlock, General, Duck Hunt, Dark Helmet, Smuggler, Minute Man, Package, Destiny, Change Order, Sugar Daddy, Hasselhoff, Mayhem, Crabcakes, Lil-E, Padre, Burgundy, Pontiff, Dear Abby, Pale Rider, Bounty Hunter, 8-FNGs (Biltmore, Lumbersexual, Stickbuilt, Yeager, Nudeberry, Floyd, Tronch, Cruiser)
  • Posted In: The Fort, The Reservation, The Snake Pit

With a full parking lot, one would have thought Indian Land Middle School was open for business at 0630 on a Saturday. However upon further inspection you actually would have seen an assembly of barbaric, testosterone filled, God fearing, F3 bleeding bunch of men. With #82Strong the normal cries of mumble chatter sounded more like the cries of some deranged Gorillas welcoming the epic beat down soon to come.

Warm Up:
OBT leading:
Run to back of school for warmup COP: SSH; Merkins; Flutter Kicks to Protractor; Low Slow Squats

The Thang:
Run to angled wall in front of school for People’s Donkey Balls: 45 seconds People’s Chair with 10 x Air Presses; 10 x Donkey Kicks; 30 seconds Balls to the Wall; Repeat 3x.

Using carpool loop in front of school, The Dirt MacDeuce:

  • Set 1: Wide-Arms, LBC, Squat Jumps
  • Run 1 lap
  • Set 2: Carolina Dry Dock, Bicycle, Stump Jumpers
  • Run 1 lap
  • Set 3: Diamond Pushups, High Flutters, Mountain Climbers
  • Run 1 lap
  • Set 4: Crab Roll, OYO Burpees (local flavor), Jumping Lunges
  • Run 1 lap

Handoff to Dredd.
Run to Bus Parking Lot for Pusherama.

Run around back of school, pausing periodically to take it back to the 6 with Bear Crawls and Lunges.

COT

Moleskin:
Big thanks to OBT and Dredd for making the trip down to come lead this non-PC group in Indian Land. It was definitely a memorable day for the Fort Region as a whole, which will go down in the books as the largest convergence in The Fort’s history (hopefully this doesn’t hold for too long). Special thanks goes out to CSPAN for helping organize this convergence and One-Niner for calling ahead to Didees diner warning them of the madness they soon would experience.

T-claps to our core Indian Land tribesmen for keeping the momentum going with new and fresh ideas for workouts that are 100% CSAUP (every Q). Wanted to give recognition to those tribesmen for each being the High Impact Man – Pebbles, One-Niner, Opie, Sharknado, Ringer, Beast and our new addition Heisman (who was 100% on board from his first posting).

Announcement(s): Indian Land will doing “The Murph” this Saturday (1/31/15) which will act as its Fit Test, where it will be performed once every 8 weeks. Come on out and join the madness… make sure you bring a watch to keep your time.

Lastly, welcome FNGs – Biltmore, Lumbersexual, Stickbuilt, Yeager, Nudeberry, Floyd, Tronch, Cruiser

Bounty Hunter over and out!

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Bottom Heavy Men

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Because One-Niner always seems to skip leg day at the gym, I decided to bring leg day to him!

Warm Up:
LSS: 10
Front Lunge: 10/each leg
Sumo Squat: 10
Side Lunge: 10/each leg
Rinse & Repeat cycle 2X

The Thang:
Mosey to dragons back for a fun filled leg day marathon. Total of 10 trips up (validated by ringing of the gong) with 5 seconds rest after all PAX makes it to the bottom.

Hill sprint variations:
Sprint up / job down
Shuffle left side / jog down
Sprint up / jog down
Shuffle right side / jog down
Sprint up / jog down
Back Peddle up / jog down
Sprint up / jog down
Lunge up / jog down
Sprint up / jog down
Broad jump half way up – calf jump 2nd half up / jog down

Mosey to the Arsenal

Box jumps: 10
Back pulls: 10
1 Leg Squats: 10/each leg
Negative pull ups: 10
Rinse & Repeat cycle 2X

Russian Leg Curls: 3 sets of 5
Back sit ups: 2 sets of 15

Moleskin:
Simple note to all: Don’t be afraid to reach out to our F3 brothers and keep them accountable. Simple call, text or email will go a long way! Aye!

Bounty Hunter over and out!

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North Augusta welcomes The Fort 1/3/15

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  • QIC: CSPAN
  • When: 01/03/15
  • Pax: Beaker, Boeheim, Bondo, Cake Boss, Change Order, Crab Legs, Daffy, Dark Helmet, Destiny, Envirude, Fletch, Jeter, Joe Pa, Lego, McGruff, Minute Man, Noonan, Old Bay, Pale Rider, Photo Shop, Pontiff, Ponzi (FNG -friend of Smurf in Charlotte), Shovel, Smalls, Tater Tread, & Waldo.
  • Posted In: Alcatraz, The Fort, The Reservation

F3 started in Fort Mill because #HIM were willing to travel and show us what F3 was all about, and that is why we wanted to go North Augusta and support their launch.

Bang!-0445 Destiny’s Black Suburban and The Black Passat speed our way to North Augusta with 10 Strong from The Fort to go catch up with our North Augusta brothers.

Conditions were overcast, light rain, 50 degrees, and an absolutely beautiful morning for a #downpainment to start 2015 off correctly.

CSPAN on Q

Disclaimer (needed it – read below) and discussion on keeping up, modify as needed, one FNG Ponzi.

Long fast sprint looping our way around the parking lot, felt like about 3/4 a mile – too fast, McGruff’s fitbit said I got 2.2 miles in during the workout #F3efficentQ.

COP

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

Long warmup Plank-o-Rama series. Photobomb got way too close to me while I was calling cadence, North Augusta guys seemed to really enjoy the planking…(not a crowd pleaser)

Off again for a ½ mile run.

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, lunge-lunge-squat, and jogs. (Evinrude, Noonan, Ponzi, Pontiff, and Pale Rider might have thought it was too many trips across)

Off again for a ½ mile run.

COP at Flag Pole

Pledge of Allegiance

Off again for a ½ mile run when Boehiem missteps off curb and “twisted” his ankle badly. I was going to attach the photos, but it is too close to lunch…picture an oversized grapefruit with toes…

Audible to 6 minutes of Mary while we address the causality of Boehiem (nothing broken, but very swollen and sore) refused help, and fought through the damaged ankle, and continued on through the workout.

Soccer field series

Jog to hill

Jacobs ladder= 7 burps on the bottom and 1 squat on the top.

Modified Michigan

5 running down and back

4 backwards down and backs

3 running down and back

2 lunges down and back (crowd pleaser)

Ran out of time…

Cake Boss on Q

20 Derkins and 20 Dips

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:

  • 2nd F is the glue, and North Augusta has a great group to build from already
  • 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, the Gary’s burger at 0830 was outstanding…really no fat pants?
  • #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 1st F on track will never get his 2nd and 3rd Fs online.
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Come visit Indian Land on 1/24/15 with Dredd/OBT on Q here is the pre-blast: http://f3nation.com/2014/12/31/pre-blast-dreddobt-q-the-reservation/
  • Appreciate the Fort crew making the ride down, especially Destiny for driving the Black Suburban “school bus”.
  • Special thanks to Cake Boss, Sway, and Pale Rider in supporting my “crazy” adventures
  • Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership, I made more friends in North Augusta in 2 hours than when I lived there for 3 years…AYE!

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

Sound off in the comments with grammer errors, missed exercises, and incorrect name postings #stillneedascribe

CSPAN – over & out

 

 

 

 

 

 

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PRE-BLAST: Alcatraz Open on January 10

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The Joe Davis Memorial Resolution Run is this Saturday, Jan 10.  If you can’t make the run, but  still want a Saturday F3 workout, Alcatraz will be open for business.  We start at 6:30 sharp.   For those CSAUP-minded individuals, you can do the workout AND the 10K/5K.  The 10K starts at 8am (skip the COT and have a brother pick up your race number) and the 5K at 9:15.

If you are too smoked after the workout to run, come out anyway for fellowship with your F3 brothers, or make a donation (link below).  Support a great cause and an F3 brother, Rock Thrill.

https://joedavisrun.racesonline.com/home

 

 

 

 

 

 

 

 

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Pre-Blast: Dredd/OBT Q – The Reservation

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Calling all THE FORT, ROCK HILL, INDIAN LAND and AREA 51 PAX

Location: Indian Land Elementary, Middle and High School, 4137 Dobys Bridge Rd, Indian Land, SC 29707

Parking: Turn right onto Dobys Bridge Rd off of Hwy 521. Then make your first left into the IL Elementary School Parking Lot.

Coffeeteria (directly after the WO): Dunkin Donuts – across the Street in front of Publix

Dredd and OBT will be hosting The Reservation on Saturday, January 24 and will be bringing copies of Freed to Lead to both sell and sign. If you already have a copy, bring it if you would like it to be signed. I am also assured that they will be echoing some “choice words” from Freed to Lead that you will be interested to hear.

The Reservation has emerged from the continuous growth within The Fort in Fort Mill, SC, which now has four Saturday AO’s: The Fort (Fort Mill), Alcatraz, (Tega Cay), The Patriot (Rock Hill) and now The Reservation (Indian Land).

Indian Land’s growth in the last 6 months has been tremendous with us now hosting workouts four days a week: Monday (The Tomahawk), Wednesday (Normandy), Thursday (The Arsenal) and Saturday (The Reservation).

So please join us as we both celebrate and resonate the continuous growth within F3 nation and F3 South Carolina. Be prepared to be challenged, both physically and mentally! EH as many F3 and non-F3 brothers as you know to join us for this workout. It will not be one you will want to miss!

 

Any questions, please reach out to CSPAN @CSPANf3 or One-Niner @trey_kiker

 

 

 

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