F3 Piney Woods

LEADERSHIP IS LEARNED BY LEADING.

Two workouts. Two locations. 34 men in the gloom.

AO-YELLOWJACKET | Q-SCHOOL
21 men showed up as we took some of our newer PAX through the fundamentals of leading an F3 workout—designing a beatdown, calling cadence, giving clear instructions, and most importantly, learning how to lead from the front.

AO-LOBO | BOOTCAMP
Meanwhile, 13 men got after it at Lobo with a Co-Q, sharing the load and continuing to develop more men willing to step up and lead.

F3 isn’t just about building stronger men physically. We’re creating opportunities for men to practice leadership, gain confidence, and then carry it into their homes, workplaces, churches, and communities.

More leaders. More impact.

NEVER FORGET — 9/11 MEMORIAL WORKOUTS

RUCK — “IN MEMORY”
A steady memorial ruck dedicated to the 2,977 lives lost on September 11, 2001 and the first responders, service members, and families forever impacted. Carry the weight. Remember the sacrifice.

STAIR CLIMB — “2200”
2,200 stairs representing the climb inside the 110-story World Trade Center towers. Make it difficult, deliberate, and quiet enough to remember why you’re climbing.

COT theme:

“Greater love has no one than this: to lay down one’s life for one’s friends.” — John 15:13

9/11/01 — NEVER FORGET.
Two workouts. One purpose. Honor the fallen. Remember the sacrifice.

DOUBLE DRAGON | 30/30 THURSDAY

The Welsh Dragon came out this morning. Increasing reps every 10 yards meant the farther we went, the harder it got.

Then we spent the second 30 asking a question that hits a little harder:

“What is a compromise you’ve normalized in your life?”

Small compromises rarely stay small. What we tolerate long enough eventually starts to feel normal. Positive and negative, we talked through them all.

Strong work. Hard conversations. Men sharpening men.

TUESDAY MORNINGS. THREE WORKOUTS. THREE LOCATIONS. ONE MISSION.

Men were putting in work all across Longview yesterday morning.

AO-LOBO- Iron Pax Challenge
AO-YELLOWJACKET — Bootcamp
AO-PANTHER — Bootcamp

Different workouts. Different locations. Same commitment to show up, push each other, and get better.

LABOR DAY DOUBLE DOWN!

No days off from getting better.

We switched things up for the holiday with two AOs and two start times—AO-Panther at 5AM and AO-Lobo at 6:30AM.

Plenty of men showed up to put in the work, and a few decided one beatdown wasn’t enough and doubled down at BOTH.

Different locations. Different times. Always accelerating.

LABOR DAY SCHEDULE CHANGE 🇺🇸

No sleeping through the holiday—we’re just giving you two chances to post.

AO-PANTHER | 5:00 AM
AO-LOBO | 6:30 AM

Pick your spot and start your Labor Day getting 1% better.

After Monday, we’re BACK TO OUR NORMAL SCHEDULE for the rest of the week—same times, same locations, same opportunity to get better.

ALWAYS FREE AND OPEN TO ALL
MEN. No excuses needed! Let’s go!👊

RECORD. BROKEN. AGAIN.

47 MEN showed up this morning across two locations in Longview — Yellowjacket & Lobo.

47 men choosing to get out of bed.
47 men choosing the hard thing.
47 men getting better alongside the men next to them.

The numbers are growing, but the mission stays the same: Plant. Grow. Serve.

More men. More leaders. More impact.

47 strong — and we’re just getting started.

22 men hit the streets of downtown Longview this morning with weight on our backs and brothers beside us.

Sometimes you have to step away from the race long enough to see where you’ve been and where you’re going.

What’s distracting you? What needs to change? Are you still headed in the right direction?

The goal isn’t just to keep moving—it’s to make sure you’re moving toward what matters.

32 men showed up for 30/30 Thursday.

We started as one group, split up for two different workouts, then came back together for the part that might have been harder than anything we did physically—a 30-minute conversation around one question:

“What is really going on inside the man you look at in the mirror?”

Not what everyone else sees.
Not the job title.
Not the husband, dad, leader, or friend everyone expects you to be.

What’s actually going on underneath it all?

The struggles. The pressure. The doubts. The things you’re carrying quietly. The areas where you know you need to grow.

Sometimes strength looks like pushing through another rep. Sometimes it looks like sitting in a circle with other men and being willing to take an honest look at yourself.

We started together. We ended together.

30/30 Thursdays. More than a workout.

IRON PAX CHALLENGE: WEEK O
DJ Keller WOD

Format
4 rounds / Complete the workout for time
Equipment: Coupon
141 yards measured out (70.5 yards down and back)

The Thang Start timer
4 rounds of:
- 5 Manmakers
- 11 BDE Sit-Ups
- 26 Thrusters
- 31 Lunges (Right leg-left leg = 1 rep)
- 141-yard run
Stop timer after the completion of the 4th round

Officer Keller was born on 7/9/94. He was 31 years old when he died. He served our country in the US Army from 2016-2020. He was an active member of the South Carolina National Guard. And he was a member of the Greenwood City Police Department since 2023. He is survived by his wife, Allison, and a 2-year old daughter.

The numbers in this workout all have significance in the life of Officer Keller.

4 rounds for the number of years he served our country
Rep scheme is the date of his End of Watch - 5/11/26
31 represents his age when he died
141 yard run represents his now retired call sign with the Greenwood Police Department