Virgin Q Fram

FNGs:none
Warm Up: tagged up with Dauber for warm ups and Mary.

Side straddle hop

Hill billies

Imperial March

Toy soldier

Daisy pickers

hops – forward/backward/side to side

Quad stretch

Hamstring stretch

The Workout:

Carry bags to parking lot)

Exercises: 5 sets

Walk with Down Blocks and spin(wrestling move)

Every line one hand third line double with spin.

Sprint back to partner

Partner hold bags OYO exercise on their way. Bags don’t touch the ground.

Set 2 exercises: (sets TBD)

Sand bag exercises (reps 6-12)

> tricep press

> upright rows

> squats

> calf raises

(Repeat)

> one arm curls

> lawnmowers (palm back/palm in)

> sand bag swings

> grip and hold (grab sand 2nd time)

(Repeat)

> shoulder press

> one arm shoulder press

> 2 arm straight raises

> straight arm holds (bottom/side)

(Repeat)

Mary: box cutters, Freddie Mercury’s, down dog pigeon pose.
Announcements:
T-Claps (Recognition):
Prayer:pax injuries, fedex friends surgery,  Sargent  pepper,

Mary Poppins

YHC knew the rain would be involved at Paradise City for today’s workout. Time to get creative bc I hate getting soaked during a workout. Pulled in at 0540 to 1 car in the parking lot. I looked up and here comes Pikachu running across the parking lot holding 4 golf umbrellas as YHC asked him to bring. I had 5 myself. One more car rolled in with a couple mins to spare. 4PAX were ready to roll…then we see a white truck approaching follow by another car. We waited with umbrellas up as they parked. No late burpees penalized as YHC was feeling jolly. They looked at us funny when I said grab an umbrella though. This was a Mary Poppins workout. Here’s how the fun took place.

Warm Up:
Ramp mosey up/down while holding umbrellas
Top (reg) – one handed smurf jacks x20 IC
Bottom (slides) – one handed mountain climbers x20 IC
Top (backwards) – one handed imperial walkers into Hill billies x10 IC each
Bottom (carioca)- gorilla squats x10 on my up and down

The Workout:
Head to top of ramp
Box jumps and one armed dips holding umbrellas
X10 each 3 rds
Peeping Tom took a spill but was ok

Indian umbrella run to guard rails
One armed irkens w/U x10 switch arms
Monkey humpers x10 IC
3 rds

Mosey to tunnel – put down umbrellas
Ascending and decending testicles with shoulder taps x10 IC @ 30, 45, 90
LBCs x15 to let our shoulder recover
then 90, 45, 30 degrees legs on wall
Reverse LBCs x15 IC

Partner up
P1 holds Al Gore on wall
P2 bear crawl out of tunnel with umbrella (3 legged bear) to designated spot and back
Switch
Repeat but with duck walk
The plan was to stay dry and do mary in the tunnels but Lipstick busted one and we all came close to merlot. So thanks to him we got our backs wet.

Mary (Poppins)):
w/umbrellas
– 4 corners x10 reverse R&R x10
– H2M x10, 1 legged x10, switch
– Windshield wipers x10 IC

Announcements:
Christmas Day AO’s – Site Q’s call
Paradise City time change to 0530
Free CPR class coming, Dumbo has the lead
Throwback week next week. Only 1 AO open per day

T-Claps (Recognition):
No one merloted from Lipsticks bomb releases.

Prayer:
Wallaby and family
Oakwood run successful and HT support
Sprinkler family
Those spending holidays alone or minus a family member for the 1st time
Lipsticks stomach and those around him

This was a fun yet challenging workout while holding an umbrella most of the time. Hope those that attended enjoyed it.
Always a pleasure to lead.

BS Out!

12 Days of Christmas w/ Kettlebells

1 PAX at Red October.  Fartsack was real.  Weather conditions poor.  PAX on vacation.

FNGs: None
Warm Up: Joined Virgin Q Fram with Mutiny PAX
The Workout: 12 Days days of Christmas with kettle bells

Day 1:  1 Burpee

Day 2:  2 Tricep Curls

Day 3:  3 Rut-Rows

Day 4:  4 Upright Rows

Day 5:  5 Goblet Squats

Day 6:  6 (Total) Midget Love Handles (3R, 3 L)

Day 7:  7 Curls for the Girls

Day 8:  8 Lawn mowers (4 L, 4 R)

Day 9:  9 Step Ups with 2 KB

Day 10:  10 Simbas

Day 11:  11 Wonder bras

Day 12:  12 Swings

Additional kb exercises until Mary.  Exercises included swings, halos, Figure 8s, thrusters, curls

Mary:  Mutiny PAX joined Red October for Mary.  25 LBCs, 10 box cutters, 10 H2M, 10 FM, YOGA

Announcements:  F3 cadre updates – lots of cool things happening; F2 updates too for 2020; Cletus new time 0530; Old School Qs all next week M-F.  Find something you are passionate about and get involved.  Freed to lead.

T-Claps (Recognition):  PAX who came out in 41 deg F raining conditions.

Prayer:  PAX injured, PAX friend having knee replacement surgery; Sprinkler’s dad, Oboe’s dad, Family & Friends around the holidays.  Unspoken.  Remember those hurting around the holidays.  Merry Christmas to all.

 

Standard Loop at the U

FNGs: N/A

Warm Up: warm up lap around the parking lot, circled up for 10 X SSH and 10 X Good Mornings IC.

The Workout: Standard 5 mile Loop for most and 3 mile Loop for Dauber (This was one of 3 workouts for him today).

Mary: MIA

Announcements: Check Slack and FB.

Claps (Recognition): Dauber for the Triple Dog Dare to PAX to join him posting at U turn, his Q at GP, and running a 5K with his 2.0. Good work!

Prayer: Sgt. Peppers, PAX with new babies, PAX traveling over the holidays, unspoken

12 Days of Christmas w/ Rocks!

It was going to be a busy Saturday morning in SW Wake.  I had triple-dogged-dared PAX to come out for 3 separate morning get-togethers consisting of U-Turn, Ground-Pounder and running the 5K Suggly Sweater.  We had only one taker.  PAX were saving their legs supporting Oakwood 24 – an outstanding cause and incredible endurance feat!

FNGs:  None

Warm Up:

Jog around parking lot.

25 SSH

12 Good AM

12 Sir Fozio Arm Circles (F/B)

12 Don Quixotes

The Workout:

 

Mosey to the rock pile for Dauber’s interpretation of the 12 Days of Christmas (with ROCKS).  Had a winkie but left it on my counter so I called an audible making up the 12 days with help for the PAX.

Day 1:  1 Goblet Squat

Day 2:  2 Tricep Curls

Day 3:  3 Rut-Rows

Day 4:  4 Bus Drivers

Day 5:  5 Frickin’ Burpees OYO

Day 6:  6 (Total) Midget Love Handles:  3 R, 3 L

Day 7:  7 Curls for the Girls

Day 8:  8 Toe Taps

Day 9:  9 Ground Pounders

Day 10:  10 Plank Holds – Touch Rocks

Day 11:  11 Overhead Presses

Day 12:  12 Wonder bras

Return Rocks.  Mosey to Bathroom wall.

12 c BTTW

12 c People’s Chair

12 c Australian Mtn Climbers

Rinse and Repeat

 

Mosey to the shelter with blue ground.

Mary:  LBCs, Plank holds, H2M, YOGA

Announcements:  Snuggly 5K, Oakwood 24

T-Claps (Recognition):  The PAX who kept compressions going on Sgt Pepper until EMS arrived.

Prayer:  Oboe’s dad with heart valve operation, Sprinkler’s dad in hospice, UNSPOKEN

Honored to lead.  -Dauber

Planning on Livin’ 3rd in 2020

You saw the 2020 Leadership update from Pikachu, the 3rd F job desciptions, the pre-blasts about a meeting for 3rd F 2020 planning.  So… what happened?

TL;DR

  • We are going to make 3rd F work like 1st F – Site Qs, Q sheets, AOs, schedules, backblasts, flags, trackers, and shirts
  • We are going to create more opportunities to lead and serve
  • Our goal is to make F3 South Wake synonymous with community outreach and support
  • We aim to rival Fitness as the hook, EHing HIM along the way
  • Site Qs named for our 4 new AOs The Heart, The Mind, The Cloud, and The Accelerator
  • Site Qs are (in order of AOs) YHC, Shredder\Tetanus, ShamWow!\Dovetail, and Dhamer\Abe
  • Next Meeting January 17th, 5:30AM @ Dunkin’ Donuts – feel free to join us!

The Meeting – 12/18/19

Dahmer, Shredder, and Dumbo were the very first to answer the job ads for new 3rd F Site Qs.  We started chatting and figured out that the best time to meet was going to be during the normal operating hours of the gloom.  We set the date, the time, and the place.  I opened the meeting up to the rest of the PAX so that we could get as much brain power and muscle on this as possible.

10 HIM answered the call to sacrifice 1st F and help kick-off 3rd F for 2020.  The same names tagged in this BackBlast.  Others sent their regrets and since the meeting more HIM have approached me with ideas and an eagerness to get involved. :heart warmed:  This crew is astounding!

During the meeting, I threw down the vision that I prepared for the South Wake Leadership team for all in attendance to hear.  I wanted their feedback and to start us off.  This wasn’t a plan set in stone and for us to launch 2020 I needed everyone at the table.  You can page through this awesome and ever-changing PowerPoint OYO – It has changed a bit since the meeting and will likely continue to change as we continue building this thing.  https://docs.google.com/presentation/d/14rcT2XZDKsv2jIorN85W474V0xJVa9p-V8wzzSx7ijw/edit?usp=sharing

At the conclusion of the slideshow, the conversation started and everyone talked about their ideas.  It became pretty clear where everyone fit in terms of their AOs.  If you don’t recall from the job descriptions there is a slide called “AOs High Level” and one called “Site Q job descriptions” that go into detail.  For this post the quick and dirty is that there are 4 AOs to start.  The Heart (Community Outreach), The Mind (Q Source and Small-group internal reflection), The Cloud (tools of the trade and the media front-end to this operation), and The Accelerator (This group will be finding new ways to push us all in 3rd F and driving focus to things we already do for race support)

New 3rd F Site Qs

These are the guys to look to in key areas of focus as described above and in the slide deck.  I will be supporting all of these efforts but these leaders will own their AOs and drive the agendas as they see fit.  Like any site Q, they won’t do it all.  They will be EHing South Wake PAX to take Q through the course of the year at specific dates and times.  They will be creating the schedules and looking for HIM to help.

  • The Heart – YHC will lead this effort for now but technically the position is still open for someone to come on “full-time”.  I think there are a few interested parties and Dumbo has already said he wants to lead up our efforts around the Food Pantry.
  • The Mind – Shredder and Tetanus will be taking point as Co-Qs.  Good ideas already flowing from these guys and I cant wait to find out more at our next meeting.
  • The Cloud – ShamWow! and Dovetail, ShamWow! is very excited to bring the sales skills that you can’t see on TV to 3rd F.  Dovetail knows his way around the a Cloud and is ready to bring those skills to the 3rd F cause.  Updates will definitely be headed to the website and expect our Social Medias to get a bit more attention.
  • The Accelerator – Dahmer and Abe, Dahmer and Abe are already collaborating and putting up ideas on this one.  One of which includes a charity running event.  Nothing is baked but this is another exciting area of focus for 3rd F in 2020 and one to watch with anticipation.

What’s Next

Everyone is hard at work thinking through what 2020 should look like.  A list is being generated of past and new 3rd F efforts.  We are making an effort to focus on South Wake exclusively but some exceptions will be made.  We’ll aim to build a pre-arranged schedule that will include weekly activities (AO Mind Group Meetings perhaps), monthly activities (service outreach), quarterly (not sure yet) and yearly (race support stuff like CSAUPs or Wrightsville).

We’re going to bring all of that back to Dunkin’ on January 17th and aim to get it on the website around that time.  Our meetings will be open so please join us if you would like to listen-in or contribute.  We’ll be happy to have you.

Field Trip

EC: 187, Aquaman, Deadbolt, Mookie

FNGs:None
Warm Up:SSH, Daisy Pickers, Frankenstein kicks and off we went
The Workout:2 group indian run to downtown. On the way out, 20 merkins at every intersection, every other bench was either 20 dips or 20 derkins (there are way more benches downtown than you think).

On the way back, benches either 20 squats or 20 LBCs IC and 20 more LBCs IC at every intersection.

Stoped at the beginning of Stinson and partnered up. While one held Chill Cut the other ran 2 poles down and back, then both would run down 2 poles and start over until we reached the Ivan lot for Mary. 2.5 miles were covered.
Mary:20 Fredie Mercury IC, 20 LBCs IC, hard run back to tennis courts for COT.
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out.

Week 4 Day 5

EC: Dawgpound, Emeril
FNGs:  Once again I’m sad
Warm Up:

Onnit Warm Up 2

The Workout:

Work Fast Recover Faster 2

Mary:

Onnit Cool Down 2

Announcements:

Old School Q week

T-Claps (Recognition):
Prayer:

New Baby Winton
Sgt Peppers

Week 4 Day 4

EC: Dawgpound, Buford
FNGs: Nope. Once again disappointed
Warm Up:

Onnit Warmup 2

The Workout:

Stand Your Ground 2

Mary:

Onnit Cooldown 2

Announcements:

Old School Q week

T-Claps (Recognition):
Prayer:

New Baby Winton

Cletus gets a UTI (╬ ಠ益ಠ)

It’s been a spell since Yogurt EH’d me for this Q.  I want to thank him for bringing me this opportunity.  I’m again very humbled by the turnout today.  Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you.  So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys.  I feel humbled to have been the Q this morning and to witness it.  I hope you got your money’s worth.  The year isnt over yet!!!  SYITG <3 UTI

EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline

YHC hit the olde snooze button this morning and barely made EC.  In fact, I was late.  I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time.  Good work PAX!

FNGs: No Sir

Warm Up:

  • Mozy from the flag to the lot formerly known as the Ivan lot
  • SSH ~25 IC
  • Hillbillies 14 IC
  • Imperial Walkers (In Honor of Star Wars) 14 IC
  • Daisy Pickers – 14 IC
  • Fozio Arm Circles – 14 Forward 14 Back, IC

The Workout:

Thing 1

  • Groups of 5ish PAX line up in Indian Run formation.  Move to Bear Crawl position.  Indian Bear Crawl to mid lot and Jailbreak.  5 burpees.  Assume formation again and return to other side in exact same way.
  • Repeato 1x

Thing 2

  • Mozy to Amphitheater.
  • Dips, Erkins, Derkins – 20 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 15 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 10 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch

Thing 3

  • Mozy to hand rail near baseball fields
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 20 and Switch
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 10 and Switch
  • Return to the flag

Mary:

  • Dying Cockroach 14 IC
  • Box Cutters 14 IC
  • Homer to Marge – 14 IC
  • Pickle Pounders – ~10? IC – Time caught us

Announcements:

  • 24hr Run Supporting Healing Transitions this weekend – Sat 3pm to Sun 3pm
  • AGS needs a Q – Mookie is suggesting that instead of AGS, make the 24hr run your target
  • Good things coming from 3rd F
  • Call out from DoubleD to take 3rd F seriously – it has an impact on your life and its ok to miss 1st F to make 3rd F a bigger part of your life.
  • Get up with Pikachu about the Emergency contact registry (esp Site Qs so you know how to access it quickly)
  • Be on the lookout for some emergency response training.  Good session in 2019 with the Holly Springs FD

T-Claps (Recognition):

  • The PAX that kept compressions going for Sgt Pepper.  They saved his life an made sure the EMS team had a patient when they arrived.  Way to be!

Prayer:

  • SlideRule and family – new baby TBN (to be named)
  • Sharapova and family – new baby
  • Sgt Pepper and family – suffered a heart attack during a workout
  • Safe travels to all this weekend if you are heading out – be safe

Great 2nd F at Harvest Moon today guys!