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F3 | June 27, 2017

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Knowing God’s Will

June 7, 2017 |

YHC shared a sermon from 2014 just before leaving for Spain about knowing God’s will. The text is below. Enjoy.

On Graduation Day in May 1992, Gene Cloutier and I cobbled together some groceries out of our college apartment pantry, … Continue reading

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2 Burpee Trains and a Unicorn Circuit Circus

May 2, 2017 |

Conditions: 50 degrees, Windy, cool, and extra windy




TTT 22(IC)

LBAC 22(IC) Forward

Shoulder Pretzel 22(IC)

LBAC 22(IC) Reverse

The Thang: YHC wanted to gravitate away from Dora, Flora, and Doracides. I know those are always crowd … Continue reading

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May 3rd F Preblast. Impact

May 1, 2017 |

Impact.  We all make one; either positive and intentional or sometimes negative or uneventful.  lets face it, in our 21st century Oprah-Bomb society we often don’t hear about real impact.  The talking heads on TV and Fakebook news posts tell … Continue reading

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Going on a Blind Date with Flora!!!!

April 15, 2017 |

So as the title denotes, today I wanted to try something new, a “blind” run on the Erwin guys. Today was the 3rd F for these guys. So we talked about what Faith looks like to our group. More to come … Continue reading

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The ‘Painful’ Good Friday

April 14, 2017 |

9 Total Showed for the ‘Pain Thang’ at First Aid. Much obliged to Stitches for use of the AO. (3rd) Third and (12) Twelve could sound like easy yardage for the Pirates to gain, albeit we aren’t doing that today. … Continue reading

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Post Race Legs and Deep Thoughts with McFly

March 19, 2017 |

Weather:  Mid 40’s.  Chilly! Disclaimer: Its me and McFly.   We’ve done this before.  The only disclaimer the man needs is that if he wants to try to impersonate Usain Bolt today he’ll be doing it alone. COP: We do the … Continue reading

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Soggy Bottoms in honor of Pops

March 14, 2017 |


Cold and raining

1 minute warning Disclaimer

Warmup Cross ankle stretch / switch sides TTT x 20 IC IW x 20 IC LBAC x 20 IC (Fwd / Bkwd / vertical) Cherry Pickers x 20 IC

66 reps in … Continue reading

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A Workout Any F3 Man Would LOVE

February 27, 2017 |

I’ve have been telling any PAX who will listen that 5pm on Thursday at AG is the place to be and 7 men found out why this past week.


5 minutes discussing authority with the boys and why authority … Continue reading

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Pre-Blast F3 Rock Region Bible Study-Lead Like Jesus

February 27, 2017 |

If you are taking part in this little thing we call the F3 Rock Region Bible Study that means you are a seeker of God’s wisdom and guidance. So let’s just get this out there…you can now look in the … Continue reading

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Fear the Burpees?

February 23, 2017 |

The Scene:  53 Degrees.  Foggy.  Gloomy.

Welcome and Disclaimer

Pledge of Allegiance!

The Thang: “Fear the Burpees?”


  • Burpees X 10 (OYO)
  • Side Straddle Hop X 15 (IC)
  • Merkins x 10 (OYO)
  • Baby Arm Circles x 10 each … Continue reading

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