Statesboro Launch – Week 3

As the F3 SSI crew made their way toward Statesboro in the wee hours of Saturday morning, the rain started to come down, prompting @F3Statesboro to ask #doweworkoutintherain? YHC laughed a hearty laugh, punched the accelerator, and replied back in the affirmative.  No #Cantores allowed.

The start of Fall Break and the rain invariably slimmed down our numbers but four hearty Statesboro souls still said “NAY” to the #fartsack and posted for a smokefest courtesy of Heehaw, Dunphy, and YHC.  Here’s how we rolled:

The Thang:

Mosey….err false start….DISCLAIMER (thanks Dunphy) – always before commencing beatdown

Cow Tipper Q

Burpee “mile” around the RAC parking lot (5 burpees each quarter mile).  Finish at covered pavilion


  • SSH x 20
  • Merkins x 10
  • Imperial walker x 15
  • Low slow flutter x 10

Dunphy Q

Partner work…grab a partner.  Size matters

Partner carries.  Odd man out bear crawls alongside the group.  Finish back at pavilion

Dora 1-2-3 – Each pair completes the following between the two of them.  While one does reps, the other does a loop to the light post and back

  • 100 merkins
  • 200 LBCs
  • 300 squats


Cow Tipper Q

Mosey/backwards mosey/karaoke to basketball courts

Roxanne (#crowdpleaser) – While listening to this classic by The Police, hold plank position.  Merkin on every “Roxanne” and plank jack on every “red light.”

Heehaw Q


The Smokehouse:

  • 1 decline merkin
  • 5 merkins
  • 10 incline merkins
  • 15 dips
  • 20 LBCs
  • Sprint across bball court and back
  • Rinse and repeat for four total circuits

Cow Tipper Q

Mosey back to pavilion


  • Freddie Mercury x 15
  • Heels to Heaven x 5
  • Michael Phelps x 10


Naked Man Moleskin

Great workout fellas.  The possibilities are endless with the space you have at the RAC complex.  As you’re moseying around, start taking note of all of the pain stations and creative misery you can inflict on your fellow PAX.

Because Hurricane Matthew resulted in week 2 being cancelled (there are limits to “rain or shine”), we touched on both the 2nd and 3rd Fs during this workout.

  • 2nd F (fellowship) is the glue that bonds the group together – looking out for your fellow man, being there to push him when he’s not pushing himself and being ready to call him out when he’s not being the father/husband/friend that he should be.  And you should expect that he’ll do the same for you.  We often cite Proverbs 27:17 – “As iron sharpens iron, one man sharpens another.”
  • 3rd F (faith) is what we refer to as the dynamite.  Once a man has taken care of himself and his body (1st F), and strengthened his male friendships (2nd F), he begins to look outward to find ways to serve others.  You’ll often hear this referred to as “living third” – God first, family and friends second, self third.

F3 isn’t out to promote any one religion or religion at all.  Rather, we see that when a man is part of F3, he strives to make himself better and ultimately begins to focus on humbly serving those around him.

For a better, and more in-depth explanation of all of the Fs, I highly recommend picking up a copy of Freed to Lead which was written by Dredd and OBT, the two founders of F3.  It’s an easy 128 page read and costs $11.99 on Amazon

Hopefully, some of you will be interested in signing up for one of the last few spots for GrowRuck 001 in Jacksonville Nov. 18-20.  The main event is Saturday night to Sunday morning but if you can’t make that, you can still come Friday night for 2nd F and/or Saturday morning for the usual #beatdown plus Grow School (leadership training) with Dredd and OBT.  More details here

We’re honored to be able to give back to F3 and help you guys get on your feet.  If you’re already getting 12-15 guys per workout, you’re off to a great start.  Keep up the good work and let us know down on SSI if we can do anything to support you.


Cow Tipper

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