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By Design: Small Workout Groups for Men!

After a very successful Memorial Day convergence yesterday, Easy Button put the S.O.S. out to the Pax for a last-minute Substi-Q for Watchtower.  Quickly realizing Easy Button just stepped into the co-Site Q role of Watchtower, it was an easy decision to step up to help a brother out.

A wise F3 OG once told me “you owe it to your brothers to take the time to prepare a solid workout” and don’t just wing it, unless you have to. Today would be no different, as the plan happened quickly yesterday while going about the day. Speed + Strength + Core is always the foundation for a solid Q.  Mix in some coupons, Merkins, Burpees, a Starfish and magic happens!

We had a total of 11 men show up today, with 7 posting for the full bootcamp + 4 in the M.A.S.H. Unit. A little planning between YHC and Centerfold would have the M.A.S.H.’ers join the 7 of us for two specific rounds of work.

The Thang:

Today’s running warmup took about 15 minutes as we ran around the school, stopping at (6) locations, adding an additional exercise to the previous. It looked like this:

  1. Stop #1 = SSH x 10 (IC)
  2. Stop #2 = SSH x 10 + Plank Jacks x 10 (IC)
  3. Stop #3 = SSH x 10 + Plank Jacks x 10 + Low Slow Squat x 10 (IC)
  4. Stop #4 = SSH x 10 + Plank Jacks x 10 + Low Slow Squat x 10 + LBC’s x 10 (IC)
  5. SSH x 10 + Plank Jacks x 10 + Low Slow Squat x 10 + LBC’s x 10 + Flutter x 10 (IC)
  6. SSH x 10 + Plank Jacks x 10 + Low Slow Squat x 10 + LBC’s x 10 + Flutter x 10 (IC) + 10 Burpees OYO

Done!  Time to mosey to the Flag Pole circle at the front of the school where our 4 M.A.S.H. Unit brothers joined us for a nice Merkin Ladder (starting at 10, decreasing until 1…55 Merkins in all).  Done!

Leave the Mashers, mosey to the back field/track making a pit stop at the wall for (40) Air Press in a Squat + (20) Donkey Kicks OYO.

Continue to the Track/Field for the Starfish/4 Corners segment consisting of:

  • (20) H2H + (3) Burpees back in the center
  • (20) Jump Squats + (3) Burpees back in the center
  • (20) Dry Docks + (3) Burpees back in the center
  • (20) Speed Skaters (total) + (3) Burpees back in the center
  • Done!

Mosey to the parking lot to retrieve our own individual, Corona-Free Cinder Blocks for the next segment, along with our M.A.S.H. brothers.
*Note…when we arrived at the lot, YHC noticed a certain Pax seemingly/disturbingly “going to town” on the side of Brutus’s car. After a second glance, it appeared this Pax was doing some sort of wheelbarrow action with a rubber band…

Now back to the workout…Grab your Coupon for:

  • (25) Bicep Curls + (25) Overhead Press…run a lap
  • (20) Bicep Curls + (20) Overhead Press…run a lap
  • (15) Bicep Curls + (15) Overhead Press…run a lap
  • (10) Bicep Curls + (10) 3-count down Bicep Curls…run a lap
  • (10) Overhead Press…run a lap
  • Done!  End of Workout!


A nice, quick, 3-laps around the school pre-run with Dasher on a humid day really got the blood pumping today. That man is Fast!  Great work today by Mad Dog on his 49th Bday (but he didn’t tell anyone to avoid having to do 49 Burpees!).  Fuse Box is noticeably faster than he once was. Easy Button killed it as usual. Popeye pushed himself hard after a solid and memorable Q on Memorial Day. I was also happy to see our (and YHC’s) 1st F FNG, Picket Fence, post again today after a good beating at the Memorial Day convergence. Keep showing up, brother. It never gets easier…you just get stronger!

Our M.A.S.H. brothers weren’t just going through the motions (except for the “motions” we saw beside the car!), but were working hard despite their injuries. It is so encouraging to see guys adapting to the situation, not making excuses, and getting in a good workout. Well done, Centerfold, Brutus, Chastain, and Mayhem!

As we all know, the design of F3 is “small workout groups for men”, with 10-15 Pax being the optimal group size. Today, we had 11 total, and it was perfect.  One thing we have seen through the SIPO is the value and blessing of a small workout group. Guys have challenged each other more, commiserated more, educated more, shared more, supported more, planned more, achieved more, respected more, enjoyed more…and Led More! ALL BY DESIGN!

We are planning more AO expansions in Waxhaw soon to thin the crowds at our workouts, and have identified several locations that may work well.  This will ensure we don’t creep back up to the 30-40 Pax per workout we saw prior to the last expansion/splits.  If we see the numbers increase again, we will add more AO’s and workouts and give more Pax a chance to lead as Site Q’s.  Our goal is to see the next group of leaders step into the role God designed them for, and we will be right there by their side when their time comes.  ALL BY DESIGN!


  • 100 Pax Challenge has raised ~$4,500 already. Keep it up, fellas!
  • Prayers for Centerfold’s wife as she undergoes some testing, and for his family friend going through a tough time. Pray for Mad Dog’s father-in-law and family, as he is in a tough battle as well.

YHC took us out in prayer.  #CradleToGrave.  As always, it’s a blessing to be able to lead my brothers today, and the strong friendships and bonds we have formed can not be taken for granted. I find great strength and courage every day in this group and it means so much to me and my family.  I know you have my back, and I have yours. Looking forward to seeing you boys in the Gloom again this week!

“Have I not commanded you? Be strong and courageous! Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”  Joshua 1:9


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