Grace & Freedom

We had a 8 Pax post at the Colosseum today for a high impact workout. There were 3 respectables among us (Rebel, Bassomatic and Asphalt). They posted strong, ran hard and made us hustle to keep up with them. Straight Up met us after his pre-run and he was ready to bring it. Shout out to Fogerty for blessing me with this opportunity Q.

The Thang

Mosey to the back parking lot

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), MCs (15x), WMs (15x)

Mosey to the basketball courts and partner up.

Dora (100 Merkins, 200 LBCs, 300 Squats).

Mosey to the front of the school.

Partner Wheel Barrels to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the bus loop for catch me if you can for 2 laps and 2 burpees at each exchange.

Mosey to the next parking lot.


We are so blessed by God’s grace that sometimes we take it for granted. He sends angels before us to protect us on a daily. For example, do we stop and thank Him for daily traveling grace and a safe commute to and from our workplace? We should.

Shame is the opposite of His grace. Forgive yourself for your mistakes and flaws. Don’t strive for perfection. Instead, commit to making a perfect effort. That’s all anyone can ask of you.

Forgive others. Giving grace to others ensure your freedom. Freedom comes from not holding on to grudges. Be free.



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The Hive: Kettlebells, rain, tabata. What could go wrong?

0505 show up to the hive for prep. Layout cones and other various gear needed.
0510 see cars and trucks and more cars and trucks pulling into parking lot.
0514 Disclaimer and see another truck pull in (its Stang, we start to mosey for warm ups.)
0515 Warmups of various types.
0522 Start a Tabata that has to called out by Q due to speaker not working. ended up being great. I love mumble chatter and it was rolling good this moist morning.
8 stations- 2-3 PAX per station they went as follows.
Goblet Squats
Figure 8s
Shoulder presses with rucksack
Jump Rope
Alternating bicep curls
American Hammers
1 arm KB swings
Alternating hand on KB merkins
0600- Mosey with gear back to COT. The rain really started to pour down.
Prayers and Praises.
AkA- if you don’t know you better ask somebody.
Q Source
prayers for marriages and kids.

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The Colosseum

Mosey to get heart pumping, circle up for warm ups 10 of each of the following SSH, Imperial Walkers, Hillbilly walkers, Mtn. Climbers, Cherry pickers.
Mosey to side of school bear crawl halfway down breezeway get to benches 10 dips in cadence, 10 box jumps, 10 derkins
rinse and repeat x 2.
Mosey to basketball court four corners 10 merkins lunge walk to next corner 10 squats get all four corners.
Mosey to wall. Peoples chair while we work through the pax with each person bear crawling to the end. flip flop for balls to wall.
Mosey to light poles. split into 2 groups. group 1 run to light pole and back while group two does burpees. rotate through the following exercises. burpees, flutter kicks, bomb jacks, lbc’s, ssh’s.
Mosey back to COT do 16 American hammers.
Announcements read your newsletter.
Prayers and praises

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A Threefold Cord

I was at The Fort a couple of months ago and mentioned to Bonsai that I would like to be put on the Q Schedule, as I had never had a Q at this great AO. Soon after, he contacted me to request that I give him a date. Well, that date has arrived.

I had originally had Ponytail as a CoQ, but do to his schedule change he couldn’t make it. I quickly asked Bonsai to find someone who could lead a short warmup as a VQ. Bonsai put it on Twitter about a week and advance and the HIM to step up was . . . well nobody. His only choice then was to tell everyone that Longshanks would be the CoQ if nobody stepped up. Well, again nobody stepped up, so YHC’s CoQ was Longshanks as determined by the PAX.


Well, this really wasn’t a warmup as it was Longshanks leading. It was more of a beginning to the madness that was about to continue. Longshanks led us in 15 SSH;  1 Burpee; 10 Windmills; 2 Burpees; 10 Imperial Walkers; 3 Burpees; 10 Hillbilly Walkers; 4 Burpees; 15 Low Slow Squats; 10 Burpees. We then took a mosey over to parking in front of US Synergetic for the following: High Knees; Butt Kickers; Toy Soldiers; & Soccer Moms.

We then moseyed over to Millstone Park for some Lucky 7’s. At the bottom of the stairs, 7 dips; at the  top of the stairs, 7 squats;  and at the short wall, 7 box jumps . . . X 7. As the PAX waited for the 6 they performed LBC’s. We then all performed 7 chin-ups on the bar, 7 pull ups on the bar, and 7 Bombjacks.

Then Longshanks passed it off to YHC.


Prior to moseying back to the following locations, we turned and faced the flag at Veteran’s Park for the Pledge of Allegiance to the American flag led by Geronimo.

A few days  earlier in the week, I had done an afternoon ReCon of the area to know exactly where I wanted to go to be prepared for this workout I have been long awaiting for. Well after we did the Warmup, we took a mosey over to the small parking lot in front of US Synergetic for the following: BOMBS-Burpees; Overhead Claps; Merkins; Big Boy SitUps; and Squats.

I’m not a big fan of exercises where the PAX have to do a lot of counting because I believe it takes away from the fellowship of our time in the gloom. So I did these BOMBS a little different. I asked the PAX to pair up with someone they know fairly well. Then we began the BOMBS. Partner 1 performed the exercise as the bottom of the hill (Massey St. Hill) while Partner 2 ran to the top and back. Then they flip flopped. We did this for 1 round of BOMBS at a pace that each PAX could maintain.

Before starting I had asked the PAX to get to know the other PAX while either running the hill or performing the exercises. The objective of this whole series of exercises was to allow for good fellowship in between breaths.

During the workout we stopped at a statue located just across from Veteran’s Park of three people assisting each other up a wall. I then discussed what is below in the NMM.

We then moseyed back to the COT where Zildjian led us in some MoM.


When I am unable to post due to work or other commitments, it seems as if my day just aren’t the same. Even if I have to do a #fern Workout or Run at the house or Y it is not the same. I can get fit by myself. I cannot keep a relationship with that #fern for a long period of time. I just get tired of talking and never getting anything back. It is a one way street.

F3 is just the opposite. It is a two way street with a purpose. The PAX of F3 push me to get better physically, emotionally, spiritually with a purpose to live a better life. F3 allows me to humble myself to authority and be led and it allows me to lead, all to make me a better man.

During our workout I stopped at a statue the three people helping each other up a wall. I mentioned the person at the top. This was someone who had already made it to the top: but one thing to notice is that this person was not still looking up or over the wall finding a way to get to the other side. They were looking down at the others with his hand held to assist them get over as well. Then there was the one in the middle being pushed and pulled. Almost to the top, but not quiet there. Needing assistance from both of the other two men. Then there was the person at the bottom. This person did not appear to be down in spirit because he hadn’t started. This person was pushing the other person up to make them better.

The important thing in all of this is they were all working to make each other better. This is what F3 is about. We are all in this as a team, and if we see another struggling we need not look the other way. We as F3 brothers, as men, should help in whatever way possible to help or assist.

This is a call out to all of our brothers. Keep you ears open and your eyes wide. There is always another brother struggling and you, yes YOU might be the HIM God has called to help.

Eccl. 4:9-12 ‘Tow are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up. Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’


Read Your Newsletter.

Start Time Change at The Fort starting June 2: 6:30-

Cannoli Run-May 19.

Memorial Day Convergence & SFN 5K-May 28.

Hog & Coyote. June 16. Read PreBlast.


School Teachers & Students.

Zildjian: Daughter foot & ankle.

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Truck full of concrete at Colosseum

If you’ve posted at the Colosseum, you know Jekyll guarantees it’ll be worth your time. So for all the future Q’s of this AO, the nation looks forward to you keeping the streak alive. Several weeks ago I had the opportunity to post with our brothers in Huntersville/Lake Norman and got absolutely smoked on a Wednesday morning as we spent much of the 45mins pushing cinder blocks around while bear-crawling the parking lot. It was way too painful to keep to myself. After all, we’re supposed to give it away, right?

With a little pre-hype on the machine yesterday, 21 brave souls joined me at The Colosseum and after a donation from Bonsai, I was able to ensure we had enough coupons. Little did I know that you can’t give some of these guys nice things because their way out of doing the workout is to break my blocks.

Once all were accounted for, we moseyed to the bus parking lot for an abbreviated wind mill and stretch session. This was purely at Santini’s request but wasn’t frowned upon by anyone. After all, when you get a request from the guy that EH’d you into F3, do you really have a choice? After that 2mins, we took off for the back entrance road which just so happened to be the launch point of Jekyll’s horribles last week. Some assurance was necessary as people got a little anxious while we stood there. I guess the memory was still fresh from the previous week.

At each light post, 10 SSH and 10 Freddy Mercury’s. Once you hit every light post, bring it back to the start where you get your form called out by none other than CSPAN…hmmm, seems ironic!! We love him anyways.

Now that we got that out of the way, mosey back to my truck where we begin the next chapter. Like a jewelry dealer opening their trench coat to show his watches, I opened the tail gate to reveal 25 cinder blocks. Oh, it’s on now. Grab a block and line up in a straight line with the basketball hoop. I also learned that for those speedy folks out there (that’s you, Tesh), I need to be very specific with my instructions.

Round 1:

10 Burpees

20 Carolina Dry Docks

30 Squats holding the block

Bear Crawl pushing the cinder block to the line at the other basketball hoop.

Round 2:

10 Bomb Jacks

20 Flutter Kicks with a Press

30 Bicep Curls

Bear Crawl pushing the block back to the start

Round 3:

10 Diamond Merkins

20: Deadlifts

30: LBC’s (with or without the block but seriously, is there really an option?)

Bear Crawl pushing the block to the other hoop.

Round 4:

10 Toe Touches (with or without the block)

20 Lunges (20 each leg)

30 Shoulder Press

Bear Crawl pushing it the block back to the start

Circle Up:

Staggered Merkins (6ea side)

Flutter Kicks w/ the press again

Ended with more bicep curls

As a Q, it is great to hear all the chatter but to then have that followed by the moaning and then…silence as the PAX are trying to stay focused, that’s affirmation. Great job to the guys and special T-claps to the next level’ers (Dark Helmet, Trucker and Bonsai) for throwing the ruck on during this. The original workout had a ruck or weight vest involved so I respect you for going that rout. I will join you with the ruck next time. The bear crawls pushing that block while wearing a ruck…that’s memorable.


Upcoming graduations, appreciation to the PAX for checking in on us and holding us accountable, Badger.

Jekyll…I thank you.

Until next time.


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We got our 28+ at The Colosseum

We had a total of 28 guys in The Fort region post yesterday (Monday, Feb 26) amidst the rain so I threw out the challenge of getting 28 men out to the Colosseum this AM. With some help from Jeckyll, Pusher, Ginsu, Cha Ching and a few others, we got that done. The PAX made it even better when that was just the boot camp number as we totaled 31 with our 3 runners included.

I can not even begin to tell you how humbled I was to see headlight after headlight roll in and to have 27 other guys run around this AO at 0515 with me. As Assassin mentioned in COT, we do in fact know how special it is to be blessed with the opportunity to be out with the PAX on just another Tuesday morning. To see some faces out there that I haven’t seen in quite a while was great. With the chatter that ensued, I knew I had better bring it.

So after our disclaimer and the departure of the Pathfinder runners, us boot campers jogged to end of the back parking lot. We counted off to our number of 27  at the time and dropped down for a 2min plank followed by a 2min reverse plank. Well 90 seconds into that latter plank, we had a masked ninja run up to join us for our lucky number 28. That ninja also goes by the name STRAIGHT UP  and man, it was good to have him join us.

1/2 of 28 equals 14 Burpees so that is what we did followed by 28reps of the following:

Dying Cockroach, Boats & Canoes, Jumping Lunges, Jump Squats, X&O’s, American Hammers, Monkey Humpers and Squat Calf-Raises

We partnered up for:

Partner 1: Run to the 1st speed bump and back
Partner 2: Diamond Merkins then flap jack

Partner 1. Run to the 3rd speed bump and back

Partner 2: Merkins then flap jack

Partner 1: Run to the gate that was no longer in existence

Partner 2: Carolina Dry Docks or some ab work then flap jack

Bring it back to the GHMS side of the bus parking lot and circle up for some coupon work.

Begin with the 30lb Ruck and 35lb Kettle Bell on opposite sides of the circle. When the coupon came to you, 10 bicep curls of your choosing while the rest of the PAX cycled through Freddy Mercury, Rosalitas and Flutter Kicks.


Announcements: Read that Sunday email containing your F3 Newsletter. New AO launching from Regent Park. Includes (br)yoga, run and coffeeteria  (contact Cake Boss or Sasquatch) every Friday. Don’t forget about the drive for 218 FNG’s. Reading center opportunity (service).

Prayers/Praises: Flat Tire’s new promotion, Straight Up’s wife is feeling better and S.U. is back with us. Cornerstone’s daughter Emma had her last chemo pill last night and will be ringing the bell soon. Ginsu’s daughter took her first steps yesterday. Jeckyll’s son is now a Boy Scout and Jeckyll has now handed over the leadership. Prayers for Mr. Clean and his desire to be out in the gloom. Prayers for Squeaky for what he is facing right now. Praises for reconnecting with my daughter.

Thank you again for coming out in the gloom.


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PREBLAST: 2018 at Guidance – PAX Support Needed

We have kicked off 2018 at Children’s Attention Home / Guidance!!

Rock Hill’s Dawg Pound is Co-Q for the Site/AO!! Woo wooo!!! He will bring Rock Hill energy to Guidance and help elevate it to new levels. We are super excited for his leadership!! Thank you Dawg Pound!!

The definition of “Guidance” is advice or information aimed at resolving a problem or difficulty, especially as given by someone in a position of authority or influence. It is also the directing of the motion or position of something towards a goal or objective.

That is exactly what we as F3 Nation intend to do, and this is where the young men need your help for the impact will be greater in numbers than alone.

We know there is alot of curiosity towards CAH, that the young men down there may not be within your comfort zone. Well it is time to step out of that comfort zone and embrace them. The young men there are in their early teens, at a vulnerable stage of great influence (good or bad). Life thrust upon them a situation that they did not ask for, and they need our love, time, support, strength, wisdom……our Guidance. Each one of them are smart, witty, and funny, but they are a close knit group working to get through life at CAH together and you can tell they lean on each other, some are hesitant to open up to outsiders.

They are not too different than some of us PAX in that they sometimes feel that they have to carry their burdens themselves and solve their own problems. They need to know that there are people out in the world they can rely on, they can trust to ‘have their back’ and lift them up when they are down, and they are part of something He has planned that is bigger than themselves. Within each one of them, hidden beneath their burdens, is a Leader and HIM. Some just do not know or realize this. This is where we as HIMs need to be Intentional and lead them through our example via the mission, principles, and foundations of F3. Now I humbly ask all area PAX and HIMs to come support this great and worthy cause.

General info for posting:

  • The first workout was 1/20/18, then the workouts are every other Saturday (2/3, 2/17, 3/3, and so on).
  • Workouts start at 4pm prompt so arrive early to prep
  • For directions, contact NASA, Dawg Pound, Decibel, Chicken Wing, Reborn, or Chicken Hawk
  • They do not want the street address or directions to their site posted online
  • Pictures or videos of the young men there are not allowed
  • These are teen boys – bring your sense of humor for they have one for sure (nothing like a fart mid-LSS to get the giggles going).
  • Trash talk – kind trash talk – is almost mandatory. Bring it if you have it.
  • 2.0’s are allowed – and encouraged – as long as they are boys over 12

If you want to Q a workout:

  • Contact NASA or Dawg Pound
  • Q schedule is on the Rock Hill tab on the Google Docs link
  • Keep it to 30 or so minutes of workout, 30 minutes of something fun – they love basketball and football
  • Explain F3 and give the disclaimer at the beginning of each workout as usual
  • This is not a high-intensity PAX beatdown or CSAUP – these are teens in collective average shape.
  • Avoid a run-only workout as well.
  • Make it challenging yet attainable by them.
  • BE CREATIVE AND HAVE FUN…..but at the same time we want these young me to be challenged physically and mentally while achieving the goals you set for them.
  • We will be able to use the areas around the home which include Winthop University lake, the field at First Christian Church, the field behind the factory nearby, and the CAH grounds themselves.
  • In order to give them rest times – use the power of your words. Hold a short devotion incorporating the Monthly Theme that our regions are using; speak about what F3 means to you and what it has done in your life; or give them an example of a rough time in your life and how you overcame it. You can do this more than once during the workout – before the workout, after the COP, during your Thang, and before/after the COT. Keep in mind words are just words but if they have meaning, emotion, intention – they become much more powerful and impactful.
  • Engage the young men – when using your words, get them involved in the discussions through questions. Let them show you how intelligent they can be.
  • Pictures or videos of the young men there are not allowed
  • For the Name-O-Rama – please use only first names, ages, and then F3 name
  • Post a BackBlast!! I’d like this done within 48 hrs. This is marketing of the workout to build interest throughout the regions. Guidance is now live on the F3 The Fort web!

Thank you all for the support you have provided in the past and we look forward to this new year at the Children’s Attention Home. Please be praying that God will bless our efforts there so that we can build up young males that will one day be leaders in the community and beyond.
Read more –

Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work. Vince Lombardi

 Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved. These young men need our strength, our commitment, our effort to bring out the Leaders that lie within.
We need your help. All it takes is 1 hour of your time, every other week. That’s only 24 hours out of the 8,760 you will be blessed with in this year. 

We hope to see you all at Guidance. Thank you and God bless.

-NASA and Dawg Pound

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PREBLAST: FLASH DRIVE!! Yeti Snack Drive for CAH Guidance

Winter is here, and so is THE YETI!! I know just hearing that word gets you all excited. I am. You should be too. It will be EPIC!!!!

For those PAX who will be there (participating or whatever), I ask that you make it more than just a CSAUP.

The children of CAH Guidance need you. They also need cereal, A LOT of cereal – the go-to breakfast, snack, and substitute meal for a lot of teens. If you have one I am sure you know they eat it in bulk. We are asking those who will be participating in the Yeti, those who will be helping facilitate or assist with it, or those showing up to participate in the fellowship during or after to bring in a box (or more) of cereal for Guidance.

  • There are mostly teens at Guidance now, so remember that when choosing the cereal.
  • I will collect them in my big blue truck.  I will be running the Yeti, so I can collect them before the start. I will also collect them afterwards during the epic 2nd F at the BBQ feast.
  • For those who want to drop donations off while I may be out suffering, I mean killing it – I will leave my tailgate unlocked. Leave it in there. Look for a bright blue 4 door F-150 FX4 with F3 and Ragnar on the back Window. Please shut the tailgate when done.
  • I will drive them down to Guidance later that day.
  • IF you are participating and want to collect some from PAX who you regularly interface with, then bring it with you……that would be AWESOME!!! Challenge for site/AO Q’s……

My apologies for the short notice, but sometimes last-minute picks can bear alot of perfectly ripe fruit.

The PAX of F3 The Fort, Rock Hill, and York have a great thing going at CAH Guidance. We meet with the young men there regularly not just to workout, but teach them the F3 way, mentor them, bring Him into their lives more, and just be a male role model and positive presence in their lives in this tough time they’re going through. The youth there are amazing, wonderful, good kids that are dealing with something no kid should have to.  It has had a great positive impact on them, helping them see that there is a positive future for them and that they are indeed part of something bigger than themselves.

But we need the PAX help in many ways to plant, serve, and GROW our presence there to help invigorate the young leaders within them. Please consider helping in any way you can.

Thank you for your time and consideration.

God Bless,
-NASA and Dawg Pound

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