F3 Swamp Rabbit 6-Year Anniversary Convergence at Legacy

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  • Workout Date - 02/02/2019
  • Q In Charge - Mint Julep and Benign
  • The PAX - 67 strong (welcome FNG Turn and Cough!)
  • AO - Golden Strip

F3 Nation started in Charlotte, NC 1/1/2011 when 30+ men answered the call from Dredd and OBT to get better together.  In February 2013, 14 men brought F3 to Greenville, starting what we now call F3 Swamp Rabbit.  There are now ~20 active AOs in the Swamp Rabbit region.  Hundreds of men and the entire community have been impacted for the better.  Today, 67 men converged at Legacy to celebrate 6 years of F3 Swamp Rabbit.


Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: Professionals not allowed



-SSH x 20 IC

-Imperial walkers x 20 IC

-Don Quixote x 15 IC

-Monkey humpers x 15 IC

-Merkins x 10 IC



Time for some AO versus AO circuit training.  Divide up into 4 groups based on workout location preference (Golden Strip, Downtown, Greer, and everywhere else).  Rotate among 5 stations and make it through as many stations as possible in 40 minutes.  Every man must complete the reps, or faster-working PAX can help the 6, before moving on.

Station 1 (flag circle): Lunge walk around the circle

Station 2 (short wall by the playground):  11s with dips and BBSUs

Station 3 (retention pond): 50 squats and jailbreak around the pond

Station 4 (grassy field): 10 burpees and each tree and bearcrawl to the next tree (30 burpees total)

Station 5 (bottom of road): Jack Webbs (1:4 merkin to air presses) from 1:4 up to 5:20 and back down to 1:4



-LBCs x 25 IC

-Flutters x 25 IC

-Heel raises x 20 IC

-Crab cakes x 30 OYO

-Plank variations


Circle of Trust:


-Caviar encourages everyone to commit to posting 10 times at Gideon’s House

-Ice Man encourages everyone to remember all the Fs and to be intentional about looking outward and finding ways to impact the community


-Family of young Mauldin High School student who lost his life this week



F3 has been life-changing for hundreds of men in the Upstate, including YHC.  Let us all commit to bringing in more men and giving it away!



Benign and Mint Julep

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