Fitness, Fellowship, Faith

Day: March 4, 2016

Final Preblast for F3’s 5th Anniversary

The time for talking is over. In just over 24 hours, we’ll all find what the hubbub is all about when the doors open at the Fillmore at 7pm on Saturday. Does Flay really perform a shirtless Macarena? Will OBT and Dredd perform a live tribute to their 2012 cadence video?  Will Longbottom make wild claims that Greenville invented the mountains? Are some 15% of F3 Men afraid to come because there might be women there? You’ll have to post to find out. Here are 3 things you need to know:

  1.  Print your ticket and bring it with you, or show the bar code on your phone. Hillary is so old that he prints all of his emails out, so if you need help call him for instructions.
  2. North Carolinans can wear whatever color of blue gets them excited; the Duke-UNC game will be on. Kickin’ Chicken will lead a breakout group of South Carolinans on football recruiting.
  3. Look at the map below for parking. Better yet, take an Uber.


Folsom Block Party

It was a brisk morning on the yard, but nonetheless 9 PAX rolled off the bunks of cell block F to show up for the first block party at Folsom.  As the men circled up, the cinder blocks loomed from the bed of a nearby pickup.  Freight assured everyone they were only for work detail…

As YHC delivered the disclaimer, none of the alleged convicts wavered.  Pledge was given.


  • SSH x 15 in cadence
  • Hillbillies x 15 in cadence
  • 10 Burpees OYO
  • LBC x 15 in cadence
  • Mericans x 15 in cadence
The Thang
   After everyone was nice and warm, every man was instructed to grab a block and mosey to the tennis courts.  As everyone filed in and circled up, the first exercise was called
The Hodor, there was a brief debate on the proper way to say Hodor, was it Hoe-door or Hahd-oor but the verdict is still out.  The exercise was OYO-with the block in front of you, squat until the block touches the ground, stand, rotate the block over your head to a triceps extension, squat, stand, rotate the block back in front. That’s 1. Repeat x 30 followed by 1 lap around the tennis courts.  Next we completed 2 laps of Bojangles Biscuits with blueberries in the middle.
Next the PAX grabbed their cinder blocks and moseyed down to the far shelter.  PAX paired up for Dora’s awful cousin Greta.
Greta 1-2-3:  While Partner A exercised Partner B moseyed 50 yards across parking lot with block in tow. Down and back total 100 yards. Exercises were 50 Blockees, 100 standing chest presses, 150 squats.  Greta was a real crowd pleaser at Folsom.
PAX finished the Greta grind and grabbed blocks and moseyed back up the hill to the shovel flag.
As visiting hours were coming to a close, we had to get in 4 minutes of Mary–Dolly and Rosalita had to make a visit!
Finished up with announcements: Backwoods Brawl coming up, Ultimate Challenge Mud Run, Spartan race, and Community run.
Prayers go out for each and every one of you great men and to the members of your  OUR families.  You guys are like an awesome family and it is a pleasure to be apart of something great. Thanks for making me stronger as a man, a friend, a father, and a husband.  Let us all continue moving forward together.
Thanks for allowing me the opportunity to lead, #ISI
Until next time…Richard Simmons out!!




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