Amazing Grace, Mercy and Love, what great gifts have been bestowed upon us! As we conclude the first full year at the “Murph” workout, there have been many demonstrations of these gifts transferred throughout our community. Helping a veteran of the armed forces get special vests for his dog, blood drives, homes refurbished and painted, funds raised through community service and events for important causes like juvenile arthritis, diabetes, heart disease. Visitations and fellowship with folks that have been injured, support for those who have lost loved ones, funds raised for a woman in need of a new chair to improve her mobility, countless CSUP’s and the value of bonding through adversity. Connecting in GSO to meet people where they are, encouraging them to join our Pax and grow with us, study after study on the purpose of and for life, and of course the life of Jesus Christ our savior! I realize that I’ve only scratched the surface with what is actually taking place here but I think it stands to reason that something truly special is happening in our community, let’s keep pressing forward, leaning into the wind as we are called to do and not let the world tell us the agenda for the day, but rather dictate that agenda from a true source of wisdom, power and righteousness!

Both Michael P Murphy ( Protector 29) and Adam L Brown (Fearless 36) led lives that although filled with challenges, no doubt pleased God. They lived with uncommon courage and a deep desire to serve others, and above all, when called to fight for freedom, they laid down their lives to defend our freedoms!

John 15:13 Greater love hath no man than this, That a man lay down his life for his friends…

It is a great honor to have been involved with F3 for the past two years and to see the lives of others transformed, I know that the work we are doing would please and honor the sacrifices that were made by Men like Michael & Adam.

To their families, and on behalf of F3 Nation, we are grateful for your sons and our brothers in Christ! May God bless you and all that you have done for our country, Amen!

The Workout:

Obstacle Course: Rinse and repeat 30 minutes

  1.  Crawl Bear
  2. Bear Crawl
  3. Dragon Walk
  4. Plank Walk – two ways, 40 yards
  5. Sprint – 40 yards

Mosey to fitness center

  1. 10 Dead Hang Pull-ups
  2. 20 Merkins
  3. 30 Wall Stand

Tclapps to Hush Puppy and Viagra who made it through 7 rounds!

Seriously, the Plank Walk was pure torture! Sweet stuff to be sureūüėÄ


  1. 20 Dips IC
  2. 20 Derwin’s OYO
  3. LSF x 29 IC
  4. LBC x 30 IC
  5. Chair Plank x 2 min
  6. Chilcutt Plank 1 min
  7. American Hammer x 30 IC


New F3 Flag Signing

New rotating Q format for the Murph , Tclapps to TPS and Swayze for stepping up to lead, looks like we can keep the AO alive and well into 2017!

Feeling extra blessed this day! Amen and special thanks to Swayze, TPS, Hush Puppy, Stage Fright, Drizzle, Scooby Doo, Stretch, Graffiti, Viagra, Sir Purr, and Bed Bug for helping to celebrate our heroes today!

Aye -Wicked

SYITG ūüí™


PAX: Drizzle, Stage Fright, TPS, Swayze, Hush Puppy, Sir Purr, Bed Bug, Stretch, Scooby Doo, Graffiti, Viagra, Wicked.

QIC: Wicked