7 Years of Shaping Men

7 Years of Shaping Men


Today, Commitment celebrates 7 years of life with the commitment of 14 Pax to push themselves to be better men.  Seven years ago, a group of men decided Waxhaw would be a good place for F3 and to start on a Saturday.  Weddington High School was the location for these beatdowns by various Q’s until a couple of mishaps with the track and the AD went full on pain in the ass against F3.  Now days, we all meet at Nesbit Park to shape each other.  The exercise is only part of it.  The bantering, the discussions, the investment in others truly is what gets us up to work out.  F3 ruined my ability to run on a treadmill because this is no one to laugh or cuss at during the stupid workout and it seems like time on a treadmill comes to a standstill.  Thank you for the push Bottlecap to experience such a great group of men.

The Thang

Mosey to the circle, and get warm

  • 7 Side Straddle Hops
  • 7 Mountain climbers
  • 7 Side Straddle Hops
  • 7 Merkins
  • 7 Side Straddle Hops
  • 7 Potato Pickers
  • 7 Side Straddle Hop

Mosey down the path to Mill Bridge Parkway

  • 7 In and Outs while we wait for the Six
  • Alternate 7 Merkins and 7 big Boy Situps at every other driveway to the circle
  • 7 Burpees while we wait for the Six

Mosey down to the second circle

  • Alternate 7 Squats and 7 LBC’s at every other tree to the next circle
  • 7 Side Straddle Hops
  • 7 Morrocan Night Clubs

Mosey Back to the first circle

  • 7 T-Clap Merkins every other driveway
  • 7 Imperial Walkers while waiting for the six

Mosey out to Circle 3

  • Alternate 7 gas pumpers and 7 Side Straddle Hops at every driveway
  • Run back to circle 2 doing 7 bear crawls at every other driveway
  • Lieutenant Dan at Circle 1 Squat, 4 back lunges till you get to 10 and 40

Mosey back, 1 burpee at every driveway to the road

Mosey back on the road to the COT


What a blessing this morning.  Crisp air, great men, and Recalculating keeping everyone in proper form.   Recalculating left some fertilizer in Millbridge to help them grow.  We are recruiting a new Pax that saw us working out on the road today.  God always puts us where we need to be.


  • Dec 4 5K – Last Day to signup and get a T-shirt  Ballantyne Country Club
  • Holiday Gathering – Zinfandel’s back yard
  • Food Drive Lycan – Waxhaw Elementary Monday
  • Prayers For Charlie Cushing and those who struggle with Cancer.

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