20’ish Pax showed up at CMS this morning to start the week off right
/wrong?. Weekends can be tough to stay “on the wagon” of working out, eating right, and staying engaged with the Pax. Last Saturday was a great example of a trifecta of 1st F (3 separate workouts), 2nd F (Board meeting at 530am, coffeterias), and 3rd F (Christ’s Closet service event). There are many ways to stay involved, but showing up at 530am to workout with your brothers is the foundation of it all. So…let’s go to work and incorporate the 3 core areas that make up a solid F3 Bootcamp:
SPEED. STRENGTH. CORE.
Warm up by heading towards the front of the Middle School, en route to the HS Stair. We did:
Partner up at the top of the stairs for some Partner CORE work with SPEED, each partner completing (2) rounds of each of the following:
Mosey towards the football field circle where we paused for a Merkin Ladder. Option given to Pax to either start at 1 up to 10, or start at 10 down to 1. Choice was 10 down to 1, so that’s what we did.
Mosey over to the football lot where some pre-planted Coupons/Cinder Blocks were revealed. Once again, partner up, grab a Cinder, time for STRENGTH work with a little SPEED.
Each team grab a Cinder and head back towards COT. Quick stop for a simple 1-minute plank & hold CORE & STRENGTH exercise. Didn’t realize this would see so many Pax on their knees, but clearly we need to do more STRENGTH work! 5-minute warning given on YHC’s “stupid”, old-fashioned Timex Ironman watch.
Mosey with the Cinders, alternating between partners until reaching COT. Not sure how others felt, but running with a ~35 lb. Cinder Block over about .50 miles is not joke. It may have felt heavy after a while, but carrying the “weight” or extra burdens in life sometimes feels that way. More to come on this later in the BB, as we look to help alleviate some of the burden of one of our brothers right now…
It’s always a privilege to lead this group early on a Monday. Flash was the first F3 Workout YHC attended back on 10/31/2016 with Ice9 on Q, and this campus is our flagship AO. It’s easy to plan and visualize a Q at CMS/CHS as often as we post there, and knowing how/where to keep the Pax safe becomes easier and easier as the Q.
The goal in leading today’s workout was to take into consideration the various levels of fitness, speed, strength among the Pax and create a Weinke that worked for all (and didn’t leave anyone behind). Thanks to our Site Q in attendance, Chicken Little, for keeping an eye on the Pax and the Six, and allowing YHC to focus on leading.
We never realize the impact and support of F3 until we are faced with major “life events”. Loss of a family member/friend, birth of a child, 2.0 teenager “mistakes”, loss of a job, etc. We are all human and will face difficult challenges in our lives. As the leaders God created us to be in our families, we will come under major attack from the Enemy who seeks to plant “FUD” (Fear, Uncertainty, Doubt) in our heads. If he is able to do that, he has a slick way of taking us and our families out. We need to remember this as we go into battle every day, and make sure we are putting on the FULL Armor of God to defend against his schemes. (Ephesians 6:11)
Our brother, Posse, shared today that he was laid off from his job last week. This is the extra burden and weight mentioned above. No one has been more intentional about helping other Pax through similar situations, and he has truly made his Misery his Ministry among the Pax. It is now time to help our brother out and keep our eyes and ears open for opportunities for Posse. If everyone throws him just 1 lead/contact/connection, then this will build momentum in his job search.
We know that God will take him through this, but let’s rally around him as we did today in our Ball of Man during COT. Posse…When I was laid off in 2012 after 10 years with Johnson & Johnson, one of my buddies sent me this Bible verse that has become my family’s verse:
“And we know that in all things, God works for the good of those who love him, who are called according to His purpose” – Romans 8:28
YHC took us out in prayer. Thanks for allowing me to lead you today, fellas!
The day after the Super Bowl still brought 10 Pax out for an Ignition workout. Some of the “regulars” were not present, and we heard at least 1 Pax may have spent “a minute” extra with the M which made him 15 minutes late. Well worth being late, and he was able to join the Flash crew. Maybe a bit too many Nachos, Wings, and Beer for others, but it was time to go to work.
Weinke planned, Playlist and Speaker rolling, DiCCS communicated…let’s go!
Mosey down the path towards Rudy’s Palace, doing various Warm-up exercises at different spots such as:
Mosey to the dual circles for a Jacob’s Ladder of Burpees. Run to top circle, 1 Burpee, back to lower circle, back up to top circle for 2 Burpees…repeat until hitting 7 Burpees at the top). Done!
Mosey onto the track for ¼ Miles x 4. At each goal post, alternate between:
Reverse direction after each lap, totaling 1 Mile. Done!
Mosey up the ramp to the Bleachers for exercises down low, and up top. Headlamps were recommended for this portion since it’s pitch black on the bleachers. We did:
Repeat until we got to the opposite side of the bleachers. All-in we must have run up and down 9-10 times. Done!
Mosey the Benches behind the HS for some partner work. Partners do:
Mosey back towards COT where we ran 2 laps around the parking lot until the Flash crew arrived. Done!
A great crew this morning, with everyone working hard. We got in 5 miles from what some of the fancy watches read, and we moved a lot. The bleachers have always been a great workout like back in the day of Commitment at WHS (R.I.P.!) so it’s great to work it back into a workout.
It’s impressive to see Mad Dog out at Ignition since he had to leave early for his first day on the new job. Great work, brother, and go get ‘em today in Rochester.
Of course, Dasher and Hollywood crushed it today around the track, and seemed to have the extra gear today.
Gerber was under the weather and still crushed it, leaving most of us in his dust. Way to work when you’re down, brother.
Seeing Foundation working so hard during mostly running workouts lately has been awesome too. Keep it up.
I’m also proud of Smithers for how hard he’s been working, the improvement in speed and strength in a short time. Keep pushing.
Legal Zoom is a staple at Ignition and worked hard again today.
We also had one of our “Seniors”, Recalculating, at Ignition today, and he took off during Jacob’s Ladder like Deadwood last week in the Mile repeats. Now you’ve been exposed that you are a lot faster than you lead us to believe. We are going to push you even more now, Recalc!
Shake & Bake always says “No”, but he keeps coming back for more and always pushes himself and the Pax hard. It’s always great to post with you, brother.
It’s always a pleasure and privilege to lead these great Pax, and you guys push me harder than I would push myself. We still had 22 total between Ignition and Flash, as well as 12 more at Asylum for Deadwood’s Q. 34 total the day after a late night and Super Bowl is awesome. Thanks for always showing up, fellas, and let’s keep pushing for FNG’s to join us, since we all know how important the fellowship is in our lives. Enjoy your day, and we will SYITG this week!
F3 means so many things to so many Pax on a day-to-day basis. Some come for great workouts and that brings them back. Some enjoy the fellowship/banter and that keeps them coming back. Others want to be around men of faith and that keeps them coming back.
Whatever your “thing” is that keeps you coming back, there was also some”thing”/someone that brought you out in the first place. Maybe it was a horrible fitness level, peer-pressure/Emotional Headlock, a friendship, guilt, desperation, or just curiosity when you saw all these F3 Bumper Stickers around town. Today was a reminder for YHC and other Pax in attendance that we need to be more open and intentional about reaching out to men to join F3 for one main reason: We are ALL just Sad Clowns looking for support/encouragement to be the men, leaders, warriors God created us to be! Here we go…
4 men showed up early for a Homecoming pre-run around the Weddington MS campus, including our brother from Indian Land (Happy Meal) and his FNG (Brent), Bottle Cap, and YHC. Happy Meal let us know ahead of time he was coming so it was great to chat with Brent during the run. Little did we know, our brother Haggis from Ft. Mill/SOB would show up with an FNG as well. All-in, we would be (11) Pax today.
With this Q’s standard 80’s Rock Playlist, Bluetooth speaker, some Coupons and a Whiteboard planted, it was time to execute on the Plan. YHC’s Plan, but clearly not God’s Plan!
Mosey around the front of the Middle School for various exercises, with running between each exercise consisting of SSH, IW, Low Slow Squat, Mountain Climbers. Stop in front of the Elementary School for a few quick stretches (for this old man!) consisting of Standing Quad and Glute Stretches, Bend at the Waist and Hang to stretch the Back and Hamstrings, quick Upward Dog & Downward Dog plus calf stretch. All this knowing what was coming during the next 50+ minutes.
At each of the (5) light poles down the school driveway, complete (10) Walking Lunges then circle back for the Six. Once complete, run to the back entrance/driveway and complete (5) Jump Squats per light until you get to the back parking lot. Once arrived, the “Whiteboard of Pain” was waiting for the Pax. A quick explanation by YHC of how this would go down.
There were (10) separate exercises listed on the Whiteboard with (10) reps/exercise. After completing each set, run a full lap around the outside of the lot then start back at exercise #1, but add one additional exercise every lap (1, 1+2, 1+2+3, 1+2+3+4…you get the picture). The list of exercises were as follows, in an order that allowed Pax to get some Strength + Core, followed by Speed:
All-in, the Pax completed (100) Derkins + (90) LBC’s + (80) Step-ups + (70) Flutters + (60) Dips + (50) H2H + (40) Jump Tucks + (30) BB Sit-ups + (20) Peter Parkers + (10) Burpees. Pax who completed early got a prize and some Extra Credit of finding a Pax who had not yet completed and got to stick with them. This took up the majority of our time today. Done.
Mosey to the gravel lot and hill next to the school where some beautiful Cinder Blocks were waiting for the Pax. Partner up, grab a cinder for:
Done. Some Pax mentioned that these must be “Lowe’s Cinder Blocks” since they felt heavier than normal. That’s how we roll in The Haw!
Mosey to the parking lot for the final 4 minutes and the “Cube of Pain” (the cool little cube with different exercises and counts). Roll the cube to see where it lands. We completed:
This was YHC’s first Q at the new Homecoming, which only happened since our brother, Frack, couldn’t take the Q as he is up in NY celebrating the life of his Grandfather (a Korean War veteran!). Please keep Frack and his family in your prayers.
Great work by all 11 of us who attended while many of our brothers were doing CSAUP’s, Trail Races, and Commitment. I hope you all felt it was challenging. We kept moving and did plenty of Core + Strength + Speed work, which makes for an ideal F3 Workout.
Like was mentioned earlier, the “Plan” was to lead a solid workout today, expecting only one FNG along with Happy Meal. God’s Plan was MUCH bigger than this, as brother Haggis showed up with another FNG named Clive (both from Scotland!). Little did we know, Clive is going through a lot of challenges right now in his life as he revealed in the FNG-naming portion of COT.
Like many of us before and now, he is experiencing challenges in his marriage and in his work. He had to shut down his construction business recently, and this has put a burden on him, his family, his self-worth, finances, etc. A position none of us ever plan to be in, but one that requires support from others to get through.
The Enemy uses these things to crush our spirit and self-worth as a leader, provider, and as a man! We thank the Lord that Clive showed up today, had the courage to share his struggles with us, and allowed us to minister to him and support him at this time of need. None of this would have happened, though, had Haggis not reached out to Clive, EH’d him, and made a commitment to help him through this.
Clive got the name “Rebuild”, as Transporter immediately called it. Perfect! Rebuild represents the transformation Clive and we all need to go through (by our own doing or forced into it) at many times in our lives. We All Rebuild! We Rebuild our Finances. We Rebuild our Marriages. We Rebuild our Families. We Rebuild our Homes. We Rebuild our Careers. We Rebuild our Personal Brand. We Rebuild our Faith. We Rebuild our Health/Fitness. We Rebuild our Purpose!
Our new F3 brother, Rebuild, will come out on the other side of this stronger, wiser, better, and with an awesome opportunity to “Make his Misery his Ministry” to other men who will go through similar challenges. We all have our “stuff”, but it’s what we do with our stuff that makes an impact on lives.
God clearly set this up today in order to do His work through Haggis when he invited Rebuild to Homecoming (an AO he doesn’t live near, with Pax he doesn’t really know). If any Pax still questions the impact F3 has on the lives of us Sad Clowns, or those we haven’t invited yet, I encourage you to think about our brother Haggis and his FNG/Friend, Rebuild. F3 Waxhaw had (4) FNG’s workout with us today…keep inviting!
To God Be The Glory! Iron Sharpens Iron!
YHC took us out with the Ball of Man around Rebuild. Powerful moment for all as we pray for our brother in this tough time.
I will end this BB with my Family’s Life Verse, which was given to me by a buddy on the day I was part of a major layoff on 10/25/12:
“And we know that in all things God works for the good of those who love him, who have been called according to His purpose”
16 men decided a little rain wasn’t going to discourage them from showing up for a great workout at
Union County’s Waxhaw’s longest-running and most successful AO, Dromedary! Would we be under roof to stay dry? What would the Weinke look like? Would there be Burpees? What about rocks? Plenty of questions but only one good answer. AMRAP!
Quick disclaimer given, bluetooth speaker and standard “Rocky” themed playlist ready to roll, so it was time to mosey around Marvin Ridge. Warm-up exercises around the entire campus after various distances, consisting of (the the best of my memory as I made it up as we ran):
Mosey around the back of the school to the cafeteria and track for the surprise. YHC pre-labeled the (7) AMRAP stations, moved the rocks, and dropped in 2 lanterns along the darkest portions of the track. Little did I know that those lanterns would show up in other ways today for YHC…more to come on that.
Mini-AMRAP of 25 minutes today would consist of the following stations and reps:
Timer went off at 610am, with just enough time to return the rocks and mosey to COT. Quick Mary led by Transporter and Gerber before 615am. Done!
Great job by everyone for pushing themselves and each other today, and we covered about 3 miles as well. It was great to see Deep Dish back out there after a couple months of nursing a knee injury. Also love the consistency, dedication, and hard work of Sprinkles, our “Home Alone” younger brother/son. I don’t know many HS Seniors getting up at 5am to work out with a bunch of
old, crusty guys in the cold rain. We appreciate you, brother, and know God has big plans for your life. Keep up the great work.
So…about those lanterns. YHC makes reference during COT prayer of the Darkness in this World, and that we need to be the Light as Darkness cannot exist in Light. Today was no different and this was part of the prayer. The Bible verse of the Day today on the You Version Bible App was from John 8:12 where it reads “When Jesus spoke again to the people, he said, “I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life.”
Later this morning, I caught a Joel Osteen sermon on Sirius Radio where he talked about being the light when negative people in your life try to bring you down. He mentioned that Darkness cannot exist in the Light and we need to ignore those people in order to light the path for others. Amen!
I truly believe that the 3rd F always shows up during our 1st and 2nd F activities, even if we don’t recognize it at the time or at all. The daily encouragement (light), fellowship (light), banter (light-hearted) we experience everyday is that Light, both in us and for us! I know it helps me get out of bed 4-5 days/week to workout with my F3 brothers, and helps me navigate the day-to-day keeping God’s will and plan for my life in everything I do. I would encourage others to think about what this means to you, personally, since we are about to celebrate Christmas with our families. It’s not about the presents, but about the Gifts God has given every one of us to impact others. Iron Sharpens Iron!
When: 10/19/19 (5:15am-6:15am)
Location: McDonald’s Waxhaw
Six Pax of the F3 Waxhaw Board gathered on an early Saturday morning at the McDonald’s in Waxhaw (it’s about the only place open at this time!). The goal was to move the ball forward on a few current/open items, and set others in motion to strengthen the Waxhaw Region, round out members of the new Board, and our plans for service and growth in 2020.
We know the Mission of F3 Nation is To Plant, Grow, and Serve Small Workout Groups For Men For The Invigoration Of Male Community Leadership. At the same time, we are given autonomy to run and grow F3 Waxhaw in a way that works best for our Region and Pax, with our only guardrails being the 5 Core Principles of F3 Nation (Free of Charge, Open to All Men, Held Outdoors, Led in a Rotating Fashion, Ends with a COT).
With all this said, here is the Agenda and Updates from the Board Meeting to provide visibility into what we are working on for the benefit of the Pax and Region.
Other topics to be discussed (future meetings):
Thanks to all the Pax who have volunteered/been voluntold to help make the new F3 Waxhaw Region an immediate success. We still have a lot of work to do, but none of this would be possible without the synergies between the Board, Functional Q’s, Site Q’s, and the rest of the Pax willing to do whatever it takes to execute on the plans.
2019 has been a great year for Waxhaw, and now that we are a standalone F3 Region, 2020 will be even better. There are many men in our community that need the impact of F3, and plenty of current Pax looking to step up and lead in 2020 (in their individual areas of strength). Please let us know if you have any thoughts/concerns/questions/opportunities to make the Waxhaw Region better. We don’t have all the answers, but I think we can all agree we have something special down here in little ‘ole Waxhaw NC.
See You In The Gloom!
In the World of F3, or at least in my own little World, we tend to default to our “Dolphin”-type/typical F3 workouts. It is only when the forecast calls for inclement weather that I think about a way to push the Pax, and at the same time keep us all relatively dry. 12 Pax showed up at Dromedary not knowing what to expect (or that YHC was on Q), so it was a perfect morning for some Tabata time!
Mosey to the MRHS Cafeteria area and the picnic tables where YHC planted the “Whiteboard of Pain” prior to the Pre-run. Quick disclaimer/DiCCS, warm-up consisting of some (15) SSH, (15) IW, (10) Potato Pickers, Quad Stretches. Done!
For those unfamiliar or new to F3 Waxhaw, Tabata is a 4-minute, High Intensity Training exercise consisting of (8) Exercises, each being only :20 in length, followed by :10 of rest. Sounds easy, but it is not. Check out this link to a Men’s Health article about what it all means.
The initial thought was to complete (8) total rounds of (8) Exercises, but the decision was made to mix in some running in between each round. Thankfully, the new Tabata Pro App is solid and there were no interruptions in the flow or the play list! Lessons-learned from past mistakes. Here is the list of exercises:
After each round, we ran towards the buses, cut underneath the covered area and looped back to the benches. Repeat for (6) total rounds instead of (8) as the time was flying by. 5-minute warning given on the watch, so time to mosey back to COT. Circle up for a quick elbow plank led by the new Plankmaster, Bottlecap! Quick Al Gore from One Star. Done!
Great work by the 12 Pax who showed today. It’s great to see our brother, Segue, back in the mix after some major life changes over the past year or so. Keep showing up! Also nice to see Posse keeping the atmosphere light with his funny comments about all the great movies he has never seen (Rocky? Really, Posse? The greatest movie EVER!).
I don’t Q as often as I once did, but when I do Q now, it is so much easier to pull together a Weinke quickly. I envied that about the veteran Q’s when I started, and aspired to be there myself. I only say this to encourage other Pax to keep volunteering to Q, learning from your brothers (steal ideas!), staying in your “Dolphin” when you Q, and challenging yourself to improve every time you Q. It’s a blessing and a privilege for us to be able to lead other men, and if we are going to “take” the DRP, we need to “give” the DRP as well. If you’re not ready to Q yet, or don’t ever intend to for personal reasons, then that’s ok. We will be here when you’re ready, and will support you even if you don’t want to Q. We are all making F3 Waxhaw a great place for FNG’s to join, and everyone matters.
With that said, thank you for allowing me to lead today. I’m coming off a pulled/strained Quad so it’s great to be back out with you guys after a couple weeks laying low. See You In The Gloom again soon!
Holiday Party (11/16), EFFFEE’s (12/7) happening soon. Be sure to sign up. (But I’m not sure how we are spelling “Effies” these days!)
3rd F opportunity, Open Door, at Five Stones every Sunday morning at 7am.
Thanks to One Star for taking us out in prayer, even though his son doesn’t think he can pray like Moneyball!
Five of the 7 current F3 Waxhaw Board PAX gathered to discuss a long list of items including events happening in the last 3 months of 2019, as well as what 2020 looks like for our new Region. New Region! New Standards! We want to recap the “meeting minutes” (shout out to Bottlecap for putting this on paper) in order to give full transparency of the meeting.
Since there are a lot of new and/or curious PAX, we also want to provide a general overview of the Board…What is it? Why do we need it? Who is on it? How do PAX participate in it? Etc, Etc.
F3’s Mission is to: Plant, Grow, and Serve small workout groups for men for the invigoration of male community leadership.
F3’sCredo is: Leave no man behind, but leave no man where you find him.
Hopefully this gives everyone a better understanding of F3 Waxhaw Board, what the Board has been doing, and will be doing moving forward. More importantly, hopefully this gives a very clear realization that there is a LOT to still be done and WE NEED YOUR HELP, fellas! If you are willing (we will figure out the able) to help, or if you have an idea, or just have a question, please don’t hesitate to grab one of the current Board PAX at a workout and talk to us. Thanks to everyone for their effort and support in making the F3 Waxhaw Region a reality in 2019! Let’s Keep Growing!