FightCon was set to take place at Covenant Church the weekend of Sept. 27/28 (Fri Night/Sat Morning) with Brad Larson ( as our speaker. During our Friday night Parker’s BBQ dinner, String Bean (Rob Hall) was shoulder tapped to coordinate the already planned workout for Saturday morning. Why was String Bean tapped to help with a workout that was already planned you might ask…because F3 HIM prepare and train for moments when unforeseen unfortunate circumstances happen. String Bean was tapped because his Covenant Church community knows he is able, willing, and ready to do so! F3 ENC rose to the occasion and led a beat down that won’t soon be forgotten.

F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Started in 2011 in Charlotte, North Carolina, F3 has grown to more than 26 states and 1,400 scheduled workouts a week through the volunteer efforts of men whose lives have been changed by their involvement with the group. The three Fs in our name stand for Fitness, Fellowship and Faith — the last of which we define as not one specific religion or faith system, but simply a belief in something outside oneself.F3 participants range in age from the 4-, 5- and 6-year-olds who participate in F3 Dads workouts each summer to men in their 60s and 70s — and even one in his 80s! Our workouts …

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.

The F3 Credo is: Leave no man behind, but leave no man where you find him.

6:00 am arrived in the dial – We circled up; Padre led the group in prayer…specifically for the family affected by a tragic heart attack, and for Chris Lyle, who experienced a freak accident Friday night at the FightCon event.

The ruckers followed Padre and got in 4-5 miles and some serious PT. Ask Goose (Martin Dody) about it. The boot camp for non ruckers) was Q’d by Noonan, Candy Cane, Cousin IT, and finished off by String Bean and went down somewhat like this…



Warm Up

  • SSH x 15 IC (in cadence) 4 count
  • Michael Phelps x 15 IC – 4 count
  • Cotton/Collard Pickers x 15 IC – 4 count

First Exercise is DORA (100 burpees, 200 LBCs, 300 squats)…The PAX were instructed to partner up and face the building shoulder to shoulder about 10-15 yards away. Modifications for bear crawls were lunges, and for burpees were merkins.

  • Partner 1 bear crawls to building and back while Partner 2 performs burpees up to 100 combined
  • P1 bear crawls to building and back while P2 performs LBCs up to 200 combined
  • P1 bear crawls to building and back while P2 performs squats up to 300 combined

Almost all finished the challenge and the next Q was ready to administer the next dosage of pain.

YHC explained that in F3, no man left behind means just that. YHC told the PAX we would do 4 corners at 25 reps and no reps would begin until 6 is in.
4 corners:
Run to Corey Road Entrance
Merkins x 25 OYO
Run to opposite Corey Road
Copperhead Squats x 25 OYO
Run to back corner of parking lot. YHC explained that F3 celebrates that nobody cares what you can do fresh and noted that hands-on thighs means it’s time for a fresh set of burpees for the PAX.
Burpees x 25 OYO
Run to the final corner.
WW2s x 25


Alternating BTW (balls to the wall) and PC (peoples chair) at 2 walls with PAX running stairs.  BLIMPS around the parking lot at several different trees.

What an awesome experience to be a part of the fight con!
It was all about men realizing that they: have just come through a fight, or in the middle of a fight, or about to be in a fight.
There is a battle for our souls.
And we have a much better chance if we do this thing together!
YHC was the closer in Saturday morning’s Beatdown.
We moseyed to the ditch and broke into three groups.
It was time for tunnel of love.
We competed for seven minutes in three equal groups.
Merlot was splashed.
It was a successful morning.
We circled up for a short round of Mary and then had an absolutely awesome nameorama with several FNG’s!
Always be headlocking brothers!
What an honor to lead such a solid group of men trying to be better versions of themselves. The main takeaway for YHC this weekend was that we men cannot and should not do it alone. Whatever your “it” is, share the load with a brother. In F3 we call this the shield lock.
There were several prayer requests and we lift all those spoken and unspoke up…Thanks to Doogie Howser for leading us out in prayer!
We meet every day of the week and most days in multiple locations. Check the calendar and post with your brothers. Say out loud if you would “I am a leader”
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