Check out our latest episode with Josh Myers as he describes completing the Spartan Ultra in Fayetteville, North Carolina a few short months ago.  Transformation continues for F3 Nation's Double Humpee.  What's next?  Listen in as he describes the 11 hour journey, as well as his latest challenge, hosting his own podcast.  Enjoy!

Welcome back!  Season 2 launch is here as we welcome in John Lugar.  The man responsible for the birth of Varsity Park Studios, home of the Hank Luton Q, shares with us stories from the last year including Spartans, his latest business ventures, visions for the future, and family celebrations.  Enjoy!

We are back with authority!  Join me as we talk about our F3 Roanoke's date with "The Goggins" 4x4x48 challenge.  Made famous by ultra-fit and former Navy Seal David Goggins, this workout makes quitters out of the strongest men.  David Doubman (Dunphy), Bobby Mountcastle (Freddie Mac), Jim McFayden (Herman), & Mike Ralph (Legz) from Roanoke, Virgnia climbed that mountain and live to tell about it here!!! ENJOY!

Remix!  Josh Myers aka Double Humpee of F3 Roanoke interviews me, Zebra!  Enjoy the soothing sounds of Double Humpee as he sharpens his future podcasting skills as we discuss hoops, kids today, and the role athletics has played in my life.  

Positive energy breeds positive results.  This episode we chat with Chase Paterno, aka Shaker from F3 Roanoke.   The General Manager of Cintas (Bedford, VA plant), former division 1 soccer player, and faith-led family man - Paterno is the model for what men of F3 stand for.  We discuss his well-traveled childhood, Clemson football, and his successful professional career that has stopped here in Roanoke, VA.  Shaker is a stranger to no one, a positive light always on, and a faith-led, natural leader - enjoy! 

Leaders are born, leaders are bred.  Our original F3 Roanoke Nantan is both!  Check out the latest episode featuring David Doubman, aka Dunphy.   A Pennsylvania native, Doubman is currently the Vice President and Founding Partner at New Millennium Senior Living Communities where he is currently the managing Partner for their asset management and real estate advisory platform.  Enjoy this glimpse into the life of a true F3 champion, devoted family man, and a true Roanoke community leader!

Check out the latest episode featuring current Spartan Trifecta Chaser "Double Humpee"!  Josh  Myers is a transplant from Northern Virginia, but happily calls the Roanoke Valley home! A self-proclaimed non techy IT guy, Double Humpee is one of our longest tenured F3 Champions.  His devotion to his faith and physical/mental toughness journey has inspired us all to do more!  Enjoy!

Check out my latest episode with Mike Ralph aka Legz of F3 Roanoke.  Legz, talks about his hardest physical challenge - finishing the Spartan Beast in West Virginia earlier this year.  We discuss the mental, physical, and social benefits of belonging to F3, as well as how important that outlet has become.  An employee in the Human Resources Department at Carilion, Legz is "cooler than the other side of the pillow"  all the time!  Enjoy and catch us next weekend for the Spartan Super/Sprint in Arrington, Virginia!