Select the form you need from the menu or a link below:

Sign up to Q a workout
Ready to step up and lead your peers? Use this form to select the date of a workout, the workout you would like to Q on that day, and your nickname. You will be asked to provide your email so that we can send you a reminder 3 days before the event with helpful instructions.

Register an FNG
Use this form to add a newly named FNG to the site. Be sure to check the current pax directory to make sure the name is not already in use. You will need to add a unique nickname, first and last name, and an email address. Once added, the new member will be available for tagging in a backblast.

Tweet Preblast on X
This is the standard method for informing the pax of an event. If you are unable or unwilling to use your own account on X, you can post from the F3 Isotope account using the linked form. Note that the anonymous tweet limits what you can include.

Post a Backblast
Use this form to add a back blast of your event to the site. At a minimum, you will need to include a Title, the event date, The AO (workout name), Q (leader) and Pax (everyone else in attendance. Ideally, you will add some details such as a recap of what you did and any interesting actions or comments . Under the new system, comments can be posted on Discord which has the benefit of real-time discussion among the pax. 

Post a Preblast (for a special event)
This is for a scenario where you want to share a lot of information about a special event that exceeds the ability of social media like a normal preblast. Examples include an annual event like the Christmas party or Dad's Camp, a CSAUP event like the Polar Bear or the Operation Sweet Tooth 8k. For typical workouts and other weekly events, you should tweet your #PB instead.

Still Need Help?
If you need help with something related to F3 Lake Norman or this website, submit your question here. Keep in mind that this inbox is checked intermittently and it may take a few days to get back to you. If your question needs an immediate answer, you may want to check with someone at a workout or via social media (see footer for links).