Author Archive Bottlecap

Ooh, this is fun

11 guys got their money’s worth at Swarm.  We learned who knows the PAX first names, who doesn’t know how to count, and who thinks they are slow.



  • 7’s on the stairs
    • 1 knee slap burpee
    • 6 flights of stairs
    • Continue until 6 knee slap burpees and 1 flight of stairs
  • Ab Webb
    • 1 Big Boiiiiiiiiiiiiiiiiiiiiiiii
    • 4 Flutters
    • Continue til 10 and 40
  • Bus Loop run
  • Wall Webb
    • 1 Mike Tyson
    • 4 Quadrolators (think Mountain Climber in Balls to Wall position)
    • Continue til 5 and 20 and then back down to 1 and 4
  • Bus Loop run
  • Ab Webb #2
    • 1 Dolly
    • 2 Toe Tap LBC
    • Continue til 10 and 20
  • Field time
    • Partner Wheelbarrow the length of field
    • Broad jump burpees the length of field
    • Gaga Ball Pit:  20 jump overs
  • Rock n Roll
    • Lifting Rock
    • 20 curls, 20 presses, 20 half curls . . . Short run
    • Repeat with 15 and 10
  • Have a nice day until Impromptu gets to COT


  • Dasher complained talked about his Whitewater Center trail run last night with Wolverine . . . Beware of Pimp Daddy’s invites
  • Hollywood has a first name . . . It’s O-S-C-A-R
  • Smithers really enjoyed the workout . . . At least that’s what he said on the second flight of stairs
  • Ice9 . . . Interesting that his name contains a number since he can’t count
  • Glidah and Easy Button chose the “Slow” group multiple times . . . Glidah is not going to be able to do that anymore once he moves to the “Fast” side of Lawson
  • Transporter put his hand down my pants today . . . No comment
  • Mad Dog stuck around for the entire workout . . . We are onto your “I’ve got a plane to catch” shenanigans
  • Sugar Daddy loves the Gaga Ball pit . . . Which side should you be standing on?
  • Centerfold showed up to MASH Swarm . . . And on time no less


  • Shop Dawg is looking for Q’s for Blackhawk . . . Saturdays 0630-0730 at Walnut Creek
    • This is a HUGE neighborhood . . . Lots of Sad Clowns to reach
    • Let’s step up and reach out to Q . . . Watching Shop Dawg beg is heartbreaking . . . Come on guys
  • Swimmers is helping with F3 Dads . . . Trip is in August with Dads and kids
    • Who has a kid they love?
    • Reach out to Radar or Swimmers . . . Take the initiative and get involved
  • MORAL OF STORY:  Nobody is getting paid to be a Site Q . . . They are doing so to make this group better and more fun
    • So quit with excuses and step up . . . Don’t wait for somebody to ask you . . . LET’S GOOOOOO!  This is F3 Waxhaw.  We are different.

F3 Waxhaw’s Next Nantan

For those who weren’t at Waxhaw’s Memorial Day Convergence, I wanted to share an exciting announcement for our region.  While some of you think that F3 runs smoothly on its own, this organization is special because of many HIM (High Impact Men) continue to live selflessly in order to reach more men.

There are about 50 Site Qs who help keep our workouts active, relevant, fun, safe, and growing.  Then there are 10 guys who have been selected to “The Board” to help F3 Waxhaw on mission and accelerating in all areas.  I have had the honor of being a part of this Board since we launched almost 2 years ago (NOTE:  What is “The Board” and what do they do?  See below for more details).

Today, I was VERY excited to handoff the Nantan role to Gerber.  (NOTE:  What is the “Nantan” and what does he do?  See below for more details).  The vast majority of you know Gerber because of his speed, his tripod, his love of ClyentDinner, or because his 7 year old son SpeedBump has kicked your butt during a workout at some point.  But I have gotten to know Gerber a lot better over the past couple of years and I want to share some items about him:

  • He is a lawyer
  • A loyal friend
  • A lover of Dr. Pepper Zero Sugar
  • Devoted husband
  • He might be a little OCD
  • Has had double hip surgery
  • Been hit by a car while biking
  • Tremendous Dad
  • Loves calf sleeves
  • A work in progress
  • BirdDog’s biggest customer
  • Man of faith
  • Has a tremendous backstory and has over come a lot
  • Passionate about F3

This is just a little bit about F3 Waxhaw’s new Nantan.  He is going to help F3 Waxhaw go to the next level.  HOWEVER, one thing that the Nantan role is not . . . A lone soldier.  HE NEEDS OUR HELP.  Let’s line up alongside Gerber and work together to accelerate all 3 Fs . . . Both personally and as a Region.

I will be praying for Stase as he takes on this new role; for wisdom, for discernment, for protection in his marriage, for his health, and for an overwhelming group of men to rally around him to encourage and uplift him.  LET’S DO THIS!  ALL THE BEST MY FRIEND!


  • NANTAN: Gerber
  • WEASELSHAKER: Chastain
  • 1st F FUNCTIONAL Q: Carb Load and Dasher
  • 2nd F FUNCTIONAL Q: Chicken Little and TBD
  • 3rd F FUNCTIONAL Q: Shop Dawg and Centerfold
  • COMZ Q:  Zinfandel
  • Q OF EXPANSION:  Posse

NANTAN: The Q of the Region.  The cultural and spiritual leader of his PAX, who represents but does not govern.  Encourages the “Plant/Grow/Serve” mission and ignites the need for male community leadership amongst the Pax. 

  • Intentionally Pursue Expansion by encouraging the planting of underserved areas in the region
  • Constantly Encourage Emotional Headlocking by all PAX
  • Be a leader in all three F’s . . .
    • 1st F : Always in a state of progressing fitness
    • 2nd F: Attend as many 2nd F events as possible, not running for mayor though
      • Avoids factionalism in region (cliques)
      • Treats all men the same, not identifying with any particular group
      • Seen as representative of all the PAX in region, not just “my” guys
    • 3rd F : Encourage PAX to a life of Purpose in whatever form their Faith takes
  • Don’t allow one view to dominate by majority or silenced by minority
  • F3 is a First Amendment culture. Every man gets to speak his mind
  • F3 is a LOVE culture, in which the freedom to speak one’s mind comes with the responsibility to do so in a manner that best breeds Fellowship. This is a delicate and narrow line to tread, and the example starts with the Nantan.
  • Balance Regional Needs with F3 Nation Needs
    • Keeps Board meeting frequency and agendas relevant
    • Presence on F3 Nantan Slack Channel
    • Attend F3 Nantan Conference Calls
    • First point of contact for F3 Nation
  • Take responsibility For Outcomes and Encourage movement (I2 – Individual Initiative)
    • F3 is a movement, decentralized, spread quickly
    • Teach what we know (Freed to Lead/Q-Source), make clear the mission, reward all forms of initiative and manage the consequences
    • Decentralized leaders have the skill needed, know what to do, see it and have the confidence to do so without fear that they will be cut off at the knees if they fail. That kind of leadership is explosive and the very thing that drives Movements forward dramatically

2 Truths and a Lie

15 strong at Watchtower after Penalty Box ditched us to see which statement made last night in the Playhouse was going to be a lie:

  1. The Q is the worse
  2. We will do a lot of running
  3. PAX arms will not work properly after workout

DCCS:  Recommended headlamps.  YHC grabbed his phone.  Mumbling disclaimer about PAX’s health

WARMUP:  The usual mixed in with 2 new-ish ones

  • Slow in-and-outs (bottom half of burpee without the push-up)
  • Air Gore (small jump while holding Al Gore . . . Never straighten the legs)

THANG:  Mosey to neighborhood entrance on right

  • Half group run down Waxhaw Indian Trail sidewalk til it ends . . . 5 knee slap burpees
  • Other half run down first street on left . . . 5 knee slap burpees
  • Flapjack

THANG 2:  Partner/Team Mini-Murph

  • Teams of 4
  • 2 guys run around school
  • 2 guys repeat 10 pull-ups, 20 merkins, 30 squats until partners return
  • Repeat 3 times

THANG 3:  Wall Webb

  • 1 Mike Tyson
  • 4 Quadrolators (kind of like a flutter donkey kick)
  • Repeat up to 5/20 and work back down

THANG 4:  Lightpole sprints

  • Jog 1 lightpole
  • Sprint 1 lightpole
  • Repeat around parking lot

CLOSE with Mary and 1 minute of Have a Nice Day


  • For Mental Health Month, PAX were encouraged to speak up about something they HAVE or ARE facing
  • Kudos to Rudy and Chatterbox for being vulnerable and sharing past struggles


  • Memorial Day Murph is going to be tough . . . Prepare your mind and body NOW . . . Don’t give into the voice that says to rent Boitano’s house for that weekend to purposely miss the pain

F3 Waxhaw Board Meeting – Recap

8 men gathered at Cuthbertson after our workouts to welcome our 2 newest Board members and discuss removing the Bot from the Playhouse how we are accelerating in all 3 Fs.  This backblast is an attempt to share with the PAX what the Board discussed and the actions/takeaways from the meeting.

  • WHO:
    • 1st F Qs (Fitness):  Dasher and CARB LOAD 
    • 2nd F Qs (Fellowship):  Gerber and CHICKEN LITTLE 
    • 3rd F Qs (Faith):  Shop Dawg and Centerfold
    • COMZ Q:  ZINFANDEL (New Board role; Zin had been pulling double duty with 2nd F)
    • Q of Expansion:  POSSE (New role with focus to help plant workouts outside of our Region; neighboring towns as well as supporting PAX who have moved away)
    • Weasel Shaker:  CHASTAIN (Replacing Mad Dog)
    • Nant’an:  Bottlecap
    • Welcome to the new Board Members
      • Carb Load:  Jim has been instrumental in a number of 1st F events; his passion and personal effort in 1st F made him an easy choice to keep challenging the F3 Waxhaw PAX physically
      • Chicken Little:  After his Myrtle Beach curb issues, the Board was hesitant excited to get Don’s energy and contagious attitude on 2nd F; his selfless ways will no doubt help F3 Waxhaw grow closer to each other through fun events for the PAX and our families
      • Mad Dog:  He has rolled off the Board.  A BIG THANKS for his service.  His wisdom and ability to shake weasels has been invaluable to getting our Region and processes well established and quickly.  Personally, I appreciate his friendship and ability to offer common sense solutions.
    • 1st F UPDATE:
      • Great work completing the April 1 Q challenge
        • 96 different PAX Q’d a workout in those 30 days . . . Incredible
        • Now that we have unlocked some PAX and they are Freed to Lead . . . What’s next?!?!
      • Site Qs:
        • Time to mix up Site Qs . . . Who could/should roll off?  Who is ready to step up and help lead a site?
        • Site Q “Symposium”:  Similar to Site Q school but more interactive and idea sharing (Timing TBD . . . And name is hopefully TBD as well)
        • Ghosted:  Congrats and thanks for stepping up to be a co-Site Q at Pursuit
      • New Ideas
        • Passport challenge (within Waxhaw):  Hitting all AOs in a month (June?)
        • Spartan-type race:  Including a 2.0 course (Targeting July)
        • Low Mileage workout:  We are hearing from more PAX who want lower mileage bootcamps (1-1.5 miles) . . . Who is ready to launch one?
    • 2nd F UPDATE: 
      • F3 Dads:  Hoping to resurrect Summer Saturday workouts at Dogwood Park
      • Happy Hours and Lunches:  Getting back to monthly routine
      • Family Movie Night:  Who has a large enough field/lawn to host?
      • Coffeeteria on Fridays:  Let’s get PAX staying after Friday workouts at Cuthbertson . . . Zin bringing coffee
    • 3RD F UPDATE:
      • Open Door:  New study starting (1 Timothy) . . . Great opportunity to jump in and check it out.  Saturday and Sunday morning groups.
      • QSource:  Changing up content to weekly Podcast topic
      • Looking to make further connection to Rice n Beans, Ray of Hope, and Christ’s Closet for Summer/Fall tie-in events
      • Working with Legalized and Ole McDonald to help them launch F3 in their new cities
      • Clean Slate now a part of F3 Mint Hill
      • Grow Ruck:  Coming to Charlotte in August . . . Amazing event and we need to send a big team
      • Pull the BOT:  Let’s encourage the Q to post the Backblast link on GroupMe and maybe a quick Meme/GIF/Story to encourage PAX to read it
      • FNG Video:  Some other Regions have put together awesome videos showcasing who/what is F3 to encourage Sad Clowns to come join us . . . Who has these skills and willing to pull something together for F3 Waxhaw?
      • Social Media:  We have great posts/pictures but we need more PAX to share and comment (not just “Like”) . . . Especially on Facebook where our content is viewed most frequently


  • Monday May 31st
  • Nesbit Park/Kensington Elementary
  • 4 Workout options:
    • The Murph (1 Mile Run, 100 Pull-Ups, 200 Merkins, 300 Squats, 1 Mile Run) . . . Variations and modifications are allowed/encouraged
    • Bootcamp
    • Ruck/Trail Run
    • MASH
  • 2nd F Coffeeteria
  • 3rd F tie-in
  • Who wants to help with any of the above?

I’ll end this backblast with the same message from a couple meetings ago . . . A SINCERE AND BIG THANKS to all the leaders of F3 (and especially these Board members).

  • This Region is special; we are growing FAST!
  • We have 100+ active PAX and the majority are leading in some way
  • We are incredibly active in all 3 F’s
  • There is not much drama
  • We are constantly looking to improve and reach more Sad Clowns
  • We are making a lasting impact in this community
  • Let’s stay focused on our mission:  Plant, Grow, and Serve small workout groups for men for the invigoration of male community leadership!  

Afternoon Delight – It’s official?

HEADLINE:  6 PAX skipped out of work cleared their schedules on a Friday

WHERE:  Dogwood Park in Wesley Chapel (side note:  A great AO for those who haven’t visited)

WHEN:  12:30-1:00PM (yes . . . PM stands for Post Morning)

WHY:  Waxhaw’s first afternoon workout in order to not let lazy PAX have an excuse to fartsack all day get more FNGs and Kotters into the mix

HOW:  Since it’s only 30 minutes, we got right into it with a quick trail mosey to other side of pond

  • SSH, Merkins, MC, PP, Lunge Squats
  • Mosey to bridge
    • P1:  Runs to right bench and does 10 derkins
    • P2:  Runs to left bench up hill and does 10 derkins
    • Meet together and do 5 high five burpees
    • Repeato
  • Bomb Jack / Deep Railing Squat
    • 1 x 4 . . . 5 x 20
  • Mosey to hill
    • P1:  Runs up hill to flagpole and does 3 burpees
    • P2:  10 merkins, 10 MC, 10 PP, repeato until P1 returns
    • x 3
  • Mosey to bottom of stairs
    • P1:  Runs up hill 3 audible 2 times
    • P2:  Air Gores (?) until P1 returns (Air Gore = hold Al Gore position but then jump)
  • Backwards run up hill
    • Derkin Plank walk on half wall . . . 10 to right, 10 to left

COT:  May is Mental Health Awareness month

  • Fredo shared an encouragement about being vulnerable and honest with fellow brothers
    • Our 2 most common outlets are Work and Wife
    • What happens when both of those aren’t going well
    • We need other men to open up to and share vulnerabilities/encouragement
  • Honeycomb’s son Chum had finger surgery today
    • Apparently, holding hedge trimmers the wrong way isn’t good
    • Prayers for quick recovery and that God would use this time to reveal things to Chum
  • Are we making Afternoon Delight official?
    • 2 weeks in a row of backblasts!?!?
    • It’s starting to feel official
    • Would anybody be willing to be a Site Q with me?
      • No experience needed
      • No obligation to show up every week
      • Just somebody willing to show up every once in awhile and book some Qs
    • Initial thought is to have an official launch the Friday before Memorial Day
      • Nobody works that day anyway
    • Second thought is to make this a 3 Season workout
      • Spring, Fall, and Winter
      • Summer is too dang hot at 12:30pm
    • Summer is for F3 Dads at Dogwood Park
      • Look for announcement
      • Saturday mornings

Let’s PLANT, GROW, and SERVE . . . there are LOTS of men in our path that need Fitness, Fellowship, and Faith.  Be bold and courageous to tap guys on the shoulder who need it.

I needed this!

26 men showed up at Five Stones church to do cinder blocks share gear and get back to the roots of Chiseled . . . GEAR!  From the complaining during the workout feedback after the workout, the PAX had apparently missed this.  I spoke to 3 PAX who mentioned how this workout opened their eyes to the fact that they needed this . . . THAT IS F3!  Let’s share it with others!


  • DCCS shown shared
    • Disclaimer:  PAX are here at their own risk
    • Cell:  We had cell phone in our group
    • CPR:  Several PAX were recently certified
    • Safety:  Staying on campus and Five Stones is lit up like a purple Christmas tree; and oh yeah, we are working with gear so use good form
  • Mosey around lot
  • Merkins, MC, Wide Arm Merkins, Peter Parkers, Diamond Merkins, SSH, Low Slow Squats


  • Find a partner equal speed
  • 12 stations plus 1 timing station
    • Timers:  Partners run to curb and back
    • Stations do work until Timers get back and then Chicken Little ROTATE
      • Hair Burners with 45lb plates
      • Sandbag/Block burpees
      • Upright row w/30lb KB
      • Bucket carry
      • Battle Rope
      • Man maker merkins w/20lb dumbbells
      • Slamball squats
      • American hammer w/10lb ball
      • Curl to press w/35lb dumbbell
      • KB swings with 35lb KB
      • Jump Squats
      • Mountain Climbers with feet on 5lb plates
  • Repeat with Timers becoming skippers Bunny Hoppers


  • Circle up for Jack Webb
    • Merkins:  1, 2, 3, etc up to 10
    • Air Presses:  4, 8, 12, etc up to 40
  • Flutters
  • Have a nice day


  • Welcome FNG Ball and Chain
    • Nathan Horne
    • Matthews native, App State guy
    • Wife followed him to college and he has followed her ever since and is now a Stay-at-home Dad
    • Other nickname options:  Tiny (he’s 6’8″ish), Tony Little (former personal trainer), Mrs. Doubtfire (we already have one of those)
  • Welcome back 10 Count and Freon
    • 2nd post for each of them
    • Both mentioned that they aren’t used to this but have enjoyed it . . . Keep showing up!
  • Lots of respects
    • Double, Single, and soon to be respects dotted the COT
    • Age is definitely just a number as you can’t tell by looking at them and their effort at these workouts . . . Well done!
    • Chainsaw, Draper, Xerox, Rockwell, Ricky Bobby, Elmers, Sugar Daddy
  • Damascus
    • Never got his calf stretches
    • Never shut up
    • Always a pleasure to have at a workout
  • Baklava and Recalculating
    • Great work by these MASHers
    • Welcome back Nick . . . Good to see your smiling face
  • O-69
    • Recent MASH graduate?
    • He’s running more and more . . . keep pushing against the status quo
  • Tanyatine
    • This guy is a gear lover
    • When is he starting up a gear workout in Marvin area?
    • Those Marvin guys need some muscle . . . Especially the guy who slept in his car today at Dromedary #WhoWasThat
  • Shriver
    • He has jumped back into F3 full force
    • Love seeing his work ethic . . . Up front on the runs.  Well done!
    • Ready to Q?
  • Maple Syrup
    • He is back too
    • No complaining, just hard work . . . Crushing it!
  • Ex-Lax
    • LOVES the hair burner
    • Don’t be surprised if his neighbors see him walking his kids to bus stop with a 45lb plate
  • Hi Hat
    • His energy is infectious
    • Have you ever had a bad day?  Keep smiling
  • Inspector Gadget, Loafer, and Flanders
    • Well on their way to Gazelle status
    • Sneaky fast and ALWAYS grinding . . . Oh yeah!
  • Fuse Box and Mad Dog
    • F3 veterans
    • Always looking out for others
    • Thanks for the leadership


  • OFF THA CHAIN:  You are too late . . . It already happened tonight.  Mountain biking workout started by Rockwell.  Wednesday nights at 6:00pm at Walnut Creek
  • ACCELERATION:  YHC talked about being honest with a self-evaluation of your effort in all 3 Fs . . . Need to be growing in all 3!  If you are not, be vulnerable and reach out to someone . . . I’M AVAILABLE!
  • FRIDAY AFTERNOON WORKOUT:  12:30-1:00PM . . . Dogwood Park in Wesley Chapel.  Bootcamp style workout.  Invite a friend who “can’t wake up early for a workout”


More PAX gotta have some Cowbell!

16 guys picked up their prescription for their fever at Cowbell.  It was a warm morning so C3PO had to scrape off the ice arrive late.  Jingles would have a tear in his eye watching C3PO’s Dukes of Hazard speed bump jumps on the way into these workouts.


  • A new-ish workout that involved Kettlebells and short sprints
  • Every Wednesday at 0530 at Petsmart in Wesley Chapel (0515 pre-run always available)
  • Bring your own kettlebell but if you don’t have one, there are extras (and that was tested today)


  • The goal is to keep your heartrate up the entire workout
  • A series of called KB exercises and then a short sprint (200-400 meters)
  • Example:  My avg. heartrate today was 154 bpm (by comparison, yesterday’s bootcamp was 121 bpm)
  • By changing up my weekly routine, this has accelerated my fitness . . . I’m guessing it will do the same for you as well


  • Cowbell has a rating of 4.9 out of 5 stars
  • Gazelles and Clydesdales side-by-side . . . Literally . . . There is no need to circle back for the 6 since we stay together all the time
  • Young and Old . . . 62 years young Blue Screen BEAT Hurry and Chastain on the last 200m lap today . . . 17 year old Johnny5 put in some HARD work today and he is getting a lot stronger!
  • MASH . . . Many injured PAX have posted at Cowbell and do the KB exercises with the group and then do ab work while the PAX sprint
  • Welcome to the first timers today . . . Sledge, C3PO, Johnny5, Inspector Gadget . . . Way to change up the routine!


  • Depends on who you ask . . . Just like EVERY workout, it is YOU vs. YOU . . . The more you PUSH YOURSELF EARLY in a workout, the longer you have to fight through mental hurdles during the workout which will make you better
  • We did some new exercises and some old ones
    • Curl to Press
    • Figure 8
    • Low Slow Squat
    • 5 count Plank KB pull-through merkin (had to be there)
    • One legged step up thrusters
    • Incline Plank rows
    • One legged side step ups
    • One arm snatch (zip up the jacket)
    • Chest press flutters
    • Over the head big boy situps
    • Double leg taps over the KB

We ended with some prayers for people close to Sledge and Blue Screen as well as a word of encouragement from Glidah to trust God and BE PRESENT in the moment . . . use your 5 senses to stay focused.

Happy Easter fellas.  I encourage you to not take it for granted and read the Easter story for yourselves this weekend.  Soak it in.  It’s truly mind blowing.  What if it’s true?

Just follow directions!

9 PAX at Ignition tried to shake down the Q about the weinke before the opening bell.  But YHC didn’t have a weinke planned wasn’t divulging the info.  All that was told was “Get a headlamp.  We are going to dark places.”

DCCS shared openly


  • Mosey to new Lawson through the woods
  • Stop at various points for exercises and more trail blazing
  • Mosey to old Lawson through more woods


  • Partner up for relay races with opposite speed
  • P1 runs hot lap around clubhouse parking lot
  • P2 does exercises until P1 back in position
    • Merkins x 2 rounds
    • Jump Squats x 2 rounds
    • Overhead Flutters x 2 rounds
  • Switch Partners
  • P1 does Pull-ups x 10
  • P2 does Mike Tysons until P1 back in position
  • Mosey down Lawson with core work at each intersection
  • Segment Hunting!
    • “Straight outta Lawson”
    • All you got for .66 miles from one end of Lawson Drive to the entrance
  • Mosey back to Crazy Cabin
  • Mike Tysons with a 400m sprint to the stop sign
  • Plank Jacks Derkins on benches


  • Ghosted is getting fast . . . But he needs to stop hanging around Gerber
  • Gerber and Ghosted didn’t recover but tried to finish the relay which caused them to miss directions for the next Thang . . . They both got reprimanded by the teacher and a note will be sent home to their parents
  • Cobbler kept moving today . . . I guess his partner Hurry inspired him . . . Keep pushing
  • Hurry doesn’t stop moving . . . Except when Hollywood calls plank jacks on tables . . . He was FLYING on Lawson Drive segment
  • Ice9’s right arm is getting HUGE . . . One arm pullups is impressive
  • Easy Button’s BACK . . . Literally his back has been hurting but he is back to his old speed seemingly
  • Dasher’s competitive spirit isn’t slowing down as he approaches Respectville . . . He screamed at me not to lose the lead to Ice9 . . . Calm down.  You shouldn’t be yelling like that at your age
  • Schnitzel is sneaky fast . . . At The Rooster he came out of his casing (that just sounds awkward) and showed us that he has some serious wheels . . . Looking forward to him being a regular at Ignition and Swarm


  • Praise that Surge’s niece continues to recover . . . Awesome to hear Jim was able to FaceTime with her . . . Let’s count our blessings each day . . . Go out of your way today to tell somebody WHY you love them
  • CPR next Monday night . . . See Newschannel for link to sign up . . . Don’t second guess yourself of why you need it
  • New Workouts:
    • This coming Monday @ 0515-0600 at Waxhaw Elementary . . . Bring a cinderblock (Posse is Site Q)
    • Thursday April 1 @ 6:00pm at Walnut Creek clubhouse . . . Mountain Biking and fellowship to follow (Rockwell is Site Q)
  • Read the backblast from this weekend’s F3 Waxhaw Joint Board meeting with SOB (Ballantyne) and Area 51 (Matthews, Pineville) Regions . . . We want to grow and we need more leaders . . . Reach out if you want to discuss a next step for you

DW took us out in Prayer . . . Have a blessed week by blessing somebody in your path

Joint Board Meeting for Area 51/SOB/Waxhaw

18 men from the 3 South Charlotte crime families Region Boards showed up at Cerberus AO (Waverly) to workout and then discuss how we can better Plant, Grow, and Serve our collective communities.  The idea was that our Regions are so close geographically, that our Board members should collaborate more in order to reach more Sad Clowns.

If you haven’t been in F3 too long, let’s give a quick recap of the Board’s role and responsibility:

  • WHAT:  A selected group of PAX tasked with accelerating and invigorating Male Community Leadership
  • WHY:  Ensuring the Region is adhering to the 5 Core Principles and helping identify opportunities to grow the PAX and the Region
  • WHO:  High Impact Men (HIM) that have been identified as passionate leaders who care about F3 and their PAX
  • HOW:  Specific roles to keep each Board member focused on his area of strength
  • WHEN:  Routine meetings (i.e. Monthly) and regular correspondence to keep a pulse on all 3 Fs within the Region
  • WHERE:  Each Region has their own Board (or SLT – Shared Leadership Team) and structure

Group discussion:

  • How can we come out hot post-Covid?
    • FNG activities
    • Kotters ideas
  • What are some cross-regional initiatives (CSAUPs, Q school, Site Q school, etc.)?
    • Coordinate and share calendars
    • Create Slack channels for Functional Qs
  • Expansion:
    • 2025 Goal for F3 Nation:  250k PAX
    • Importance of Expansion
    • Ways (i.e. different type/times of workouts) and Geographic areas to target

Break out by function:

    • 1st F/CSAUP/Expansion
    • 2nd F
    • 3rd F
    • Weaselshaker/IT/COMZ
    • Nantan
    • What do see as your responsibilities in your role?
    • What has been your favorite event in your region or thing that your region does that pertains to your function?
    • What is an event or something that another region does that you would like your region to do?

Key Takeaways:

  • Cheese Curd and Flipper have quite a bromance competition at workouts
  • We need to have a better connection to other Regions
    • Swap Qs, Clown Car for CSAUPs, etc.
    • Slack channels for the different Functional Qs to share ideas
    • Newsletter for our local PAX to learn some other things going on with neighboring Regions
  • PAX should have a better connection to F3 Nation
    • Listen to Podcasts (COT, Pick up the 6, and 43 Feet)
    • Subscribe to bi-weekly newsletter
    • Check out social media posts
  • We need to grow and expand
    • More PAX:  Not because we get paid by number of PAX working out
      • There are a LOT of men, especially after the past year, who need better Fitness, Fellowship, and Faith
      • EH FNGs but also hunt down Kotters and be intentional about asking them to come back
    • Look for ways to grow inside and outside “our four walls”
      • New types and times for workouts
      • New areas that are currently underserved
      • Splitting workouts if there are consistently 15ish PAX each day . . . Addition by Division is REAL!
  • We need MORE LEADERS
    • If you are reading this and feel inspired/convicted to do more within F3:
      • Reach out to a Board member to ask what you can do
      • Go lead something . . . Start a new workout, do a service project, signup to Q a workout/site
    • If you are reading this and DON’T feel you need to do something:
      • Why not?  Have you not benefited from F3?  The more you give to F3, the more you will get out of it
      • Do you not feel “qualified”?  There are no qualifications

We are incredibly blessed to have F3 and the Boards take our responsibility very seriously to share it and grow it.  We have a LOT of opportunity individually and collectively to PLANT, GROW, and SERVE.  Let’s continue to get after it and accelerate in our Fitness, Fellowship, and Faith.  If we each our doing this, we will attract more men and make our communities better.

Popeye has a Fat Signal?!?!

Upon early arrival into the parking lot, 3 guys were already there ready to get after it pre-run for Impromptu.  Then 4 others showed up to the aforementioned “Limited Running” Swarm . . . That great marketing worked for 2 suckers Popeye and Surge.

WARMUP:  Mosey lap, SSH, Merkins, In-and-Outs, StumpJumpers

THANG:  Grab a dumbbell or KB

  • Exercises at each pole along path
  • Dealers Choice at Top circle (each PAX calls an exercise and then runs or Rifle Carries)
  • Bearmuda Triangle with 10 merkins, 10 in-and-outs, 10 knee ups x 2
  • Ab Webb
  • Supines
  • Sprints
  • Super-Lo Webb
  • Exercises at each pole along front stretch
  • Sprints

MOLESKINE:  Not much mileage . . . Focused on upper body to save the legs for The Rooster

  • Have you guys seen Popeye lately?  The man is on fire
    • Posting more often
    • Dropping weight
    • Changing his diet
    • Posting at running workouts
    • Posting in the Playhouse
    • Posting at “harder” workouts
  • The last “harder” is in quotation marks because Popeye mentioned after the workout that a couple of the Clydesdales in his stable have reached out and inquired about Popeye’s opinion of these “other” workouts that he has been posting at:
    • What are they like?
    • Do you get left in the 6?
    • Is there a secret handshake?
    • Does Ice9 actually puke or is it all a show?
    • Can you keep up?
  • Popeye referred to his recent attendance at these “harder” workouts as a “Fat Signal” to some other PAX
    • He has told guys that they CAN do it
    • He has told guys that they SHOULD do it
    • He has told guys that Ice9 DOES actually puke
    • He has told guys that NOBODY leaves the 6 behind in these workouts
    • He is SHOWING guys that HE is IMPROVED because of these workouts
    • What is stopping YOU from attending one of these “harder” workouts?
    • What misconceptions have YOU created about these workouts?
    • When are you going to put your ego aside and GET BETTER?
    • What brother do you need to PUSH to attend one of these workouts?
  • Thanks to Popeye for not just TALKING but SHOWING how to lead . . . Well done brother!

CHALLENGE:  These aren’t “Extreme” workouts . . . Just maybe something you aren’t used to.  It might be gear (Diesel) or only Running (Pursuit, Waxhaw Express, Morning Woods), or both (Cowbell), or just 15 extra minutes (Ignition, Swarm).  So pick 2 next week and send up “YOUR SIGNAL” for others to join you!