Believe it or not it’s been one year sense joining this life changing and positive force that has taken my life by storm.
The f3nation has made me happy healthy and humbled in ways I never new.
With that being said I have been honored with having the Q on Monday 4/25. Which is my f3nation anniversary.
At the one and only Oldtowne AO. So save the date and bring the clowncars to the downtown of Rockhill.
Double money back guarantee.

The Brothership, The Theater, and The new and improved StairMaster will be in full force. ♦

So save the date. 4/25 Monday oldtowne AO

Pax — We have an opportunity to serve those serving others via the FM Care Center. Last summer, a number of us (and 2.0’s) provided lawn service and they have asked us for help again.

The Thang:

FM Care Center
2760 Old Nation Rd.

https://goo.gl/maps/1RHRKMwji2r

Mow, weed, blow

Can use 4-5 guys each Saturday, typically at 0900, 60-90 minutes tops, bring cooler for 2nd F.

SIGN UP DOC AND MORE INSTRUCTIONS AT:

https://docs.google.com/spreadsheets/d/12HmuhhTDhSA1vjg31eCS-PDWUYrhpSKgIVZj7UR3bHg/edit?usp=sharing

Thirteen of Rock Hill’s best showed up and showed out at the Come See Me road races Saturday. For those of you that don’t know, Come See Me is Rock Hill’s Annual spring festival held each April.

The camraderie among the F3 Rock Hill Pax was incredible. Each man was out there trying to help his brother push himself to do a little better. The 5k was an out and back, so each Pax was cheering on his brothers as they passed. As some of the 5k runners left, they passed the half runners coming in and were cheering them on. This race was truly a testiment to Iron Sharpens Iron.

Some Highlights:
5k:
Burgundy (who else) finished 3rd overall and 1st in the 35-39 Age Group with a blistering time of 20:27
Cheeto finished 7th overall and 2nd in the 35-39 Age Group with another blistering time of 20:59
Schrute (YHC) finished 16th overall and 3rd in the 35-39 Age Group with a PR of 22:29
Winchester finished 17th overall and 2nd in the 30-34 Age Group with a time of 22:40
Smoke Wagon finished 3rd in the 25-29 Age Group. (his 2.0 was flying too!)
Bill Nye and Water Boy both ran PRs. Water Boy finished his first 5k in just over 31 minutes!
Samurai and Van Wilder did strong work on a tough course. Both continue to amaze me as they get better daily.

The strong work by @F3RockHill continued in the Half Marathon.
Beaker finished 2nd overall and first in the 25-29 Age Group with a blistering time of 1:30:06
Reborn won the master’s division of the Half Marathon and finished 7th overall with another super fast time of 1:37:06
Choir Boy won the 45-49 Age Group with a time of 1:56:00
The Riddler (in his first half marathon) finished 3rd in the 25-29 Age Group with a time of 1:59:43.

This also means that all @F3RockHill runners in the Half Marathon broke the 2 hour mark. Strong Work!

All of the above is a testament to the hard work that each Pax gives each day. Each man who posts has a hand in these results, whether they ran in this race or not. We all are better together. So let’s keep working hard and making each other better physically, spiritually, and as men.

Schrute out!

In May of 2014, the Pax of The Fort embarked on the mission of bringing F3 to Rock Hill. Over the past two years the area has grown to include an AO seven days a week and members of the Rock Hill Pax have started to spread the mission of F3 through expansions to new areas. Rock Hill has truly embraced the mission of F3. So now it is time to both celebrate and continue that momentum by introducing the 1st Annual Suck It Up Buttercup!

On May 7th at 7am we will gather at the Old Town AO site (parking lot behind Wells Fargo Building E Main Street RH) to celebrate our 2nd Anniversary and introduce the 1st Annual Suck It Up Buttercup. This event will consist several pain stations along a course style run through the Old Town site and include the parking deck better knows as The Hot Box. Laps will be made throughout the course until a horn blows which will signal time for a jail break back to the COT.

Following the event we will have breakfast at Five and Dime located at 1464 E Main Street Rock Hill SC.

Come out and show your support. Start EHing an FNG for this event.

When you challenge The Thrill at PHOP founded by Burpee King Himself Padre we show up prepared! As you’ll see below we had an impressive showing from both Rock Hill and York!

Warm Up
Dynamic stretches
SSH
IMPERIAL WALKERS
Moroccan night clubs

Mosey over to Otherside of church

Powerful Message from Drifter about the change he has seen in himself since F3. Guy has lost 20 pounds in the last few months! He gave a testimony to the fact that guys need F3. He gave praise to the Lord for providing this group as an outlet for all men.

The Thang
Side shuffles back and forth
Walking Lieutenant Dans
High Knees back
Jumping Jack Hops across(can’t remember the name he gave this one)
Then Dragon Crawl Back

Passed over the Apache who split the groups up based on York VS Rock Thrill

The thrill had 10
York had 9 with an FNG
Lake Wylie had 1! Great to see the commitment to the York Crew.

“With that being said” we all did 20 burpees OYO. No man gets left behind.

Mosey back across the church lawn

Apache spilt us into a mixed group, we are all apart of the same team in F3!

One group perform various workouts
Tire Flips
Weighted American Hammers
Merkins
SSH

Other grouped played four corners
First Corner 5 burpees
Second 10 burpees
Third 5 burpees
Fourth 10 burpees

Team two passes off to team one doing the activities while team one completed four corners.

After that we circled Up
SSH
Staggered Merkins Right Arm
Seal Jacks

Apache passed the lead off to several guys to which called the following:

Hello Dollies
Corn Husk(Wide Arm Merkin, On down push chest to the right, return up, the switch) PAINFUL Thanks Tinker Toy!
Captain Thor
Smurf Jack(Jumping Jacks in squat long position)

Apache finished us up with
Left arm staggered merkins(never held a count as long as that before at six inches!)

COT
Started with our FNG Tim Melton, great guy WELCOME SLUGGER!

Prayers And Praise
Tinker Toys Pastor, at Fort Mill Baptist just lost his wife to pancreatic cancer after a year long battle.

One Pax wife has a surgery today be praying for healing hand and the Lord with the doctors performing the operation.

All the injured Pax who are not able to make it out, and those participating in the Come See Me half and 5k.

Praise
Lots of praise in the group for things the Lord is doing in them and through us.

Tinker Toy did the whole workout on one leg which is Amazing! When I grow up I want to be that guy. Talk about active recovery!

So many great things coming out of this group. To have 21 pax show up to PHOP is super impressive. York guys just keep getting better and better. We are better leaders and followers having so many #HIM through our region. Keep up the great work to all of you!

Announcements
Come See Me 5K, half marathon, and fun run this Saturday

3rd F Convergence this Friday at Eternal Church in Fort Mill (behind Zaxby’s on 160)

MudRun 4/30 in Gaston SC. Still time to sign up

Fastest 5K – 5/21 get your teams together now

F3 Dads – 5/14 Night at the Knights with your 2.0s

Hog and Cayote – 6/18

More details to come about Come See Me tailgate

More details to come about Suck It Up Buttercup – 5/7

Check your email for additional announcements and details

Riddler Out!

Please join the Pax of Rock Hill as we join together for some 2nd F action out at the Come See Me Tailgate on April 23rd at Winthrop Lake starting at 3 PM and lasting to approximately 10 PM. Come out and help us HC some #sadclowns. M’s and 2.0’s are welcome as well.

Details: Come See Me Tailgate Party

What do I need to know?

Location: Winthrop Lake

Admission is $5.00 per adult (valid ID required, cash only) Under 21 is free

Parking is $5.00 per car in Winthrop Parking areas beside the Coliseum

Entertainment starts at 3:30 and lasts til 9. Fireworks will happen sometime after 9. Come whenever you’d like and leave whenever you’d like.

What we need:

One or two tailgating tents (depends on the number of Pax who HC)

BYOB (do keep in mind that the website states no glass)

Tailgating food to share with all

A couple of tailgating tables

Bring your own chair (this is a tailgate, after all!)

HC to Schrute, Catfish, or Italian Job with number of family members present so we can prepare when we set up the area.

We’ll likely stake out our area right after the post Patriot Coffeeteria, (waiting on word from organizers when they will begin to let folks set up). We’ll tweet out the location of our tailgate once we figure that out.

I’m sure there’s more info to come–just wanted to get some basics out there!

Schrute

Its been my honor in helping the guys of York set up their AO’s and becoming a brother in the gloom. Sharpening Iron and pushing that rock with becoming better and better together daily.

With that being said. We had 10 brothers of #himship running the streets of York this gloomy rainy with Real tree Site Q leading us on mosey around York for different stops along the way, with several pain station with each pax giving input of pain. Bear crawls, Merkins, and  bomb jacks along the way…

With the crowd pleasure monkey humbers at the end for the passing traffic>>>

God bless the citizens of downtown!!! York F3 Trinity AO is officially launched…

Aye!!!! Apache

Updated on 8/8/2016

2016 F3 Dads Camp Info Pack

[iframe id=”https://www.youtube.com/embed/sp9kzmiiBEA” align=”center” mode=”normal” autoplay=”yes”]

Summer of Sixteen Grand Finale…. F3 Dads is taking over YMCA Camp Thunderbird!

Register and buy tickets at the link below.

Camp will be the weekend of August 12 – 14. We will build on the great success of last year to provide experiences that both you and your 2.0s will never forget. Look for this year to be bigger and better than ever before with more activities, a Friday night pizza party, carnival and cookout on Saturday night, and horseback riding all day! You can also expect something new this year that will BLOW YOU AWAY!! As always, we have full run of the camp with all the activities, air-conditioned cabins, and meals prepared by the Y staff. This event is open to everyone from in the #F3Nation from Charlotte to Columbia, Raleigh, Statesville, Knoxville and beyond.

WHO: F3 Dads from across F3Nation and 2.0s of all ages

WHAT: Full-on summer camp experience with your 2.0s… Zip-lines, Horseback, Water slides, Archery & Riflery, Canoeing, Carnival and much more. All fully staffed with YMCA camp counselors. Check out the cable swing here!

WHEN: August 12 – 14 (Arrive on Friday evening 5:00-7:00 and Depart Sunday around noon)

WHERE: YMCA Camp Thunderbird (located on Lake Wylie, just south of Charlotte)

WHY: 2nd F; Making memories; Building character; Having FUN!

HOW MUCH: $89 / person (includes lodging, meals and all the activities)

If you have any questions, please do not hesitate to reach out.

Halfpipe iamctoddwilson@yahoo.com or Blackjack davidrayres@hotmail.com

WHAT TO BRING:

EVERYONE Must Bring Items for SMORES:

• Box of marsh mellows
• Box of Hershey bars
• Box of Graham Crackers

 Recommended Packing List:

• Workout clothes
• Sleeping bag or blanket and sheet
• Pillow
• Sleepwear
• One or two pairs of close-toed shoes
• Daily changes of socks and underwear
• Heavy and light shirts
• Shorts for warm weather
• Rainwear
• Toothpaste and toothbrush
• Soap, shampoo
• Bath towel and wash cloth
• Water bottle
• Flash light
• Sunscreen

Optional List:

• Binoculars
• Fishing equipment
• Tennis racquet and tennis balls
• Insect repellant (non spray type)
• Travel Coffee Mug

We took a tour of the campus today to push each other and ourselves a little this morning. We stopped along the way for sets of Burpies, Merkins, LBCs, Alligator Crawls, Donkey Kicks, Dips, Derkins, More Burpies and more Merkins!

Catfish took over and we partnered up for box jumps and some running!

Sasquatch took us out with some new stretches for the RH boys to learn and they were awesome! We were stretching muscles we didnt know existed!

15 PAX arrived for what was never reported to be a walk in the park.  There were .gifs everywhere mostly depicting death by exercise.  To that I say, “Maaaaaaaaaaaan”  Come on.  Little sweat never hurt anyone.

The Thang:

Run to Hot Box and warm up COP style.  SSH, IW, Squats, Merkins all in attendence.

Catch me if you can”: P1: runs up the ramps. P2 drops for exercise giving P1 headstart.  Then sprints to catch.  flap/jack to the top and down.

• Rnd 1: run forward/ 5 Merkins
• Rnd 2: run backward/ 3 burpees
• Rnd 3: kareoke/ 5 hand release merkins
• Rnd 4: ??

Run to fountain area for plank o rama and box jump/dip series

Naked Man Moleskin

Solid work by all men today.  I appreciate the number of men with the warm welcome to have me Q.  Its inspiring and an honor.  I witnessed much support today of fellow PAX to get through the work out.  I like constant movement if you cant tell.  Was especially proud of Samauri.  Well done man.  Bit of advice- you need to push Pistol into the bushes if you want “War Daddy” status.  There is a special bond happening in the Rock.

Shared stories of my trip to Seattle for the Kirkland LEAP.  If you have an opportunity to do participate in a LEAP, I highly recommend it.  Terrific experience.  Many of you are doing it on a local level.  Well done.

Jekyll