Lucky husband to Julia. Proud father to Emmy, Bennett & Landon. JMU Duke. Carolina Tar Heel. GRT class 1064, 1219, 1727, NOGOA 002 & a few others. F3 Coco
Joined May 2013
- Tweets 672
- Following 288
- Followers 282
- Likes 3,994
33 Photos and videos
F3Coco retweeted
26 Sep 2021
F3 Salt Lake celebrated our 2nd anniversary with a family workout combined with FiA and our 2.0s. We had 40 people attend and wrapped in grand fashion with pancake breakfast. #f3nation @darren_vc @golddiggerf3 @F3Coco @F3Thigh @88_f3 @F3Boise @F3ColoSprings @F3PhoenixAZ
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Honored to be among the men of @F3SaltLake who push themselves to become better everyday. YHC's fam is preparing to move back to NC but our time in the West has been incredible. Much love, respect & gratitude to these guys!! @F3Thigh @darren_vc @golddiggerf3 @F3Nation
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F3Coco retweeted
31 May 2020
For such a time as this...
The mission of @F3Nation is “to plant, grow & serve small workout groups for ...
the invigoration of
MALE COMMUNITY LEADERSHIP.“
We can’t change the world if we can’t impact our community
Let’s start where we are.
#LoveThyNeighbor
#Living3rd
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Ha! Solid @F3Charleston #runart. TClaps men!! @F3SaltLake @F3Churham @F3FortCollinsCO @F3PhoenixAZ @F3PugetSound @F3Tacoma
6 May 2020
South Carolina runner Ford Graham has some coronavirus-related messages to share - via his running routes!
Love this.
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Dear @F3Richmond bros; Requesting assistance on deciphering a few of these exercises. One of our @F3SaltLake PAX was buddies w/ William Posch (USAF; KIA Iraq 3/15/18). Planning to run the following workout this Friday. Assistance appreciated! @F3punchoutslc
10 #SaltLake PAX combined for a record-setting post at #ElkLodge this AM for the new, monthly SEAL PST. 2min max reps: pushups, sit-ups, max rep pull-ups 1.5mile run for time. @AndyinUtah @darren_vc @F3punchoutslc @F3Nation @F3FortCollinsCO @F3Denver @F3Monterey @F3SaltLake
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#StrongSnowyStart to the week for the @F3SaltLake PAX. @darren_vc on target with the forecast yet again. #snurpeesforbreakfast
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F3Coco retweeted
31 Jan 2020
There is a difference between being a Leader and being a boss. Both are based on authority. A boss demands blind obedience; a Leader earns his authority through understanding and trust.
Klaus Balkenhol
31 Jan 2020
Happiness comes when we stop complaining about the troubles we have and offer thanks for all the troubles we don't have.
@F3QSOURCE @F3Nation
f3qsource.blog/2020/01/31/ja…
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8 PAX (well...more like 7.5) got a taste of an ENC beatdown courtesy of @F3Bono in #SaltLake. Burpee ladder, DIMS circuit & merkin/bear crawl pyramid beatdown. @darren_vc @AndyinUtah @darkhelmetF3 @F3Nation @F3NationRuck
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2 #SaltLake PAX (incl. 1 FNG) replayed the party previously led by @F3FreyDaddy and played the ol' Rack'em Stack'em Suicide game. Escalating cinder block thrusters, burpees, merkins & more. Welcome FNG French Connection! @F3Expansion @darren_vc @AndyinUtah @F3Nation
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F3Coco retweeted
13 Sep 2019
A Virtuous Leader Simplies his life because-
1) The more decisions he removes from daily life, the more likely he will continue to accelerate
2) The more reliable he is on small things, the more people will believe they can rely on him in big things
3) Simplicity reduces mistakes
#Spur
Simplicity is the foundation of Consistency
#Consistency
@F3QSource
f3nation.com/2018/08/20/cons…
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F3Coco retweeted
12 Aug 2019
Want to ruin your Monday?
Let Shady Q @F3HoneyBadger...
- Run 1 mile
- 60 burpee pull-ups
- Run 1/2 mile
- 30 burpee pull-ups
- Run 1/4 mile
- 15 burpee pull-ups
Misery...
@F3theFort #rt
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YHC lives in the mountains now @darkhelmetF3. Just tryin' to blend into my surroundings.
5 Jul 2019
I love this, but I’m not sure how I feel about @F3Coco with a beard...
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F3Coco retweeted
27 Apr 2019
The HIM of @F3Roanoke post-workout on our third anniversary this morning. Two hours and six-plus miles of traveling pain stations later, and we were still ready for more. @f3nation
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F3Coco retweeted
4 Mar 2019
Learn what F3 is, and how it brings people together
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F3Coco retweeted
9 Jan 2019
Coming online in April 2019. Find out more about us at F3Nation.com @DreddCNC @darkhelmetF3 @Cotchett1 @cspanf3 @slaughterF3 @F3Denver @F3Expansion
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Back-to-back @F3Roanoke co-Qs w/ real-life brosef @mjcocowitch for a few miles and burpees among buddies. Followed by coffee, #biscuits & #bacon. @darkhelmetF3 @doberIPA @F3Churham @F3Nation
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F3Coco retweeted
26 Dec 2018
26 Dec 2018
Dark Knight and Dad Red October broke down how Nuclear submarines are powered using coffee cups as object lessons. Dark Knight wore me out in the workout and filled me up with his laughter of joy and prayer of a child. How you see is what you see. #kingdom #blessing #cereal
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