Mistakes Have Been Made

Mistakes Have Been Made

After this morning’s disgusting humidity, more than ever, I can’t wait for the frigid cold workouts of the upcoming fall and winter. But nonetheless ten dudes showed up, busted their butts, and walked away a little stronger than they were before.

While talking about my DICCS, I wanted to be sure to point out that our sets are not a race. A lot of times I see folks (Myself included) sacrificing form to keep up with the cadence of the Q, the guy next to them, or to get to the assigned rep count as fast as possible. So I wanted to be sure to tell everyone to take it slow and focus on form to prevent injury.

Then it was time to get going.

The Easy Part

We started off with a nice little mosey up to Cuthbertson Rd and then back over to Mount Chiseled where we did the following:

  • Side Straddle Hops – 20
  • Imperials Walkers – 20
  • Merkins – 20
  • Mountain Climbers – 20

There’s Been Worse Ideas

From there we jogged back to our starting location and partnered up. With either a set of ten or twelve pound weights, one partner would run while the other would do the exercise. Each of the following was done for two sets each.

  • Moroccan Night Club
  • Presses
  • Shoulder Flys

I’d HIIT That

After our shoulders were thoroughly wrecked, we headed over to the gravel where I had set up a multi phase series of stations. One person ran to the Five Stones front doors for cadence while everyone else rotated through a series of exercises. To provide more diversity in the movements, as someone looped back around through the stations, they would swap phases to a different set of exercises.

Phase One

  • Bicep Curls
  • Kettlebell swings
  • War Hammer
  • Tire Flip and Frog Jump
  • Rope Jumping Jacks (w/ rope)
  • Tricep Extension (w/ dumbbells)
  • Slam Ball
  • Man Makers

Phase Two

  • Dumbbell Deadlift
  • Gobblet Squat
  • J-Los
  • Tire Drag
  • Alternating Jump Wave (w/ rope)
  • Chest Press (w/ dumbbells)
  • Slam Ball Throw
  • Man Makers


Dear diary, set up went quicker than last time, but thanks to the high humidity I was drenched by the time I got to talk about my DICCS. Workout was executed pretty smoothly without any hiccups and minimal grumbling.

I’m coming up on my one year anniversary with F3. Many days that I post, I feel like the weakest, slowest, and most out of shape guy in the group. As someone who never played sports growing up, in part due to health issues but also because I was too busy trying to impress the ladies with my rock & roll skills, I’ve never seen the apex of my fitness potential.

While I still have a long way to go, F3 has been the one fitness program I’ve been able to stick with for longer than a few weeks. Now as I prepare for the Spartan Sprint in October I am pushing myself as hard as possible in hopes of completing it without having to be carried across the finish line. As a personal fitness goal, I hope to complete the trifecta next year, and I wouldn’t be able to even see that possibility without you lovely bunch of nuts.

Over the last couple years, I’ve wrestled on and off with depression and what we often refer to as “sad clown syndrome”. On multiple occasions I have told my wife that if not for the psychological benefits of working out with you gentlemen, the camaraderie of our coffeeterias, and lately the uptick in opportunities to serve and give back, I don’t know where I’d be mentally. F3 is so much more than a morning workout, and I hope all of you who show up understand that.

Truly thankful for each of you.


Tons going on over the next few weeks:

  • 8/24/2019 – Clean up in downtown Waxhaw. Sign up link on GroupMe.
  • 8/30/2019 – Sandbox Prom. Sign up to help serve as security and ushers to help terminally ill kiddos.
  • 9/2/2019 – New site convergence at Cuthbertson. Sign up link on GroupMe to help set up, tear down, provide food, and more.
  • 9/14/2019 – Prostrate Cancer Run w/ Speed for Need. An anonymous donor has paid for twenty spots, so sign up to run for free! Link is on GroupMe.
  • 8/23/2019-8/24/2019 – Christ Closet is taking donations of clothes. Se Akbar and Legalzoom with questions.

Glider made a point to call out Cat Fish this morning for not picking up a cigarette since he started F3. Getting his buddy out is also what helped get him back out, as he hadn’t hung out with us since April. Great work Cat Fish, I know that ain’t easy to do, and you’re doing great work.

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