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F3 | March 26, 2017

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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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Shruckin to the East with The Clydesdales

February 23, 2017 |

THERE WERE 7 MEN WHO SHOWED TODAY…..AT, ‘THE CLYDESDALES’  AO….Just Sayin’. If you missed it, then you might just be faint hearted. There is however the caveat, that there were other AO’s where grinding out some F-3 work was happening.

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All aboard the Meal Train! – Pre Blast for a week to support the York family

February 19, 2017 |

All PAX have an awesome opportunity to show support for one of our own.  As you know, Sgt York, one of the most awesome, most humble HIM’s in the Rock Region recently answered God’s call as he and his M … Continue reading

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February 3rd F Preblast for the Gashouse

January 31, 2017 |

It was not long ago that that we heard a powerful testimony from Dredd “It all begins with love. You can not lead a man to his death unless he knows you love him”. We always enter the month of … Continue reading

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3rd F Opportunity

January 30, 2017 |

Come join Joe Dirt this Saturday night (Feb. 4th) @ 6:30 pm for a monthly men’s bible study.  The speaker this month is our very own F3Reborn.  Location is 300 Grayson Road in Rock Hill.  Dinner will be provided free … Continue reading

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Children’s Attention Home Meet & Greet

January 28, 2017 |

8 High Impact Men took some time out of their normal schedules today to head to the Children’s Attention Home in Rock Hill for a meet & greet with the young men of the home. It was a great time … Continue reading

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