Bears, Snakes, and Dragons all in a wheelbarrow

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In light of my B-day being tomorrow, I figured that 30 would be a solid number to revolve around.

EC: Dovetail, Norm, Martini, Yosemite

Warm Up: Mosied around the parking lot with butt-kickers and Frankensteins included.  Circled up for SSHx 30 IC, High Knees x 15 IC, Daisy Pickers x 15 IC, Windmills x 15 IC, Thrusters x 10, Annie’s x 10 IC(each hand).

The Workout: PAX lined up in a plank position and then, one by one, bear crawled past the next person in a crisscrossing fashion(Official name is Bear-Snaking). This continued until we made our way to the main road across from the school. From there we partnered up and wheelbarrow merkined up both flights of stairs in front of the school, the number of merkins increasing for each step. After some insight(hidden in a question) from one of the PAX we modified the number of merkins on the second flight. At the top, we did prisoner squats X 30 then bear crawled back down the steps to rinse and repeat with squats X 50 next round.

From there we mosied back over to the heart of The Nest for some Welsh Dragons(up to 10) in some pretty wet grass. After finishing the dragons, we lunge walked back to where we began. Mosied over to a wall for 30 Australian MC’s.

Mary: American Hammers X 15 IC, WW1’s( the right way) X 20, reverse LBC’s X 15 IC, Homer to Marge’s X 15 IC, X & O’s X 15. Dovetail took us out with some solid stretches.
Announcements: 16-Bit’s Super Bowl block, Q-Sheet reminder/Virgin-Q encouragement
Prayer: Martini’s job-related situation/and foot pain

Prison Yard workout 1/28

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Pax of 13 for another Prison Yard workout

Ball Drop, Double D, Puddles, Sprinkler, LED, Fed EX, Dirty Pipes, Pots, Fram, Marky Mark, Oyster, Yogurt,

Breach on the Q
Warm Up: Run to the end of the driveway and then 22 counts of SSH, Frankensteins, and Cherry Pickers.
The Workout: Stations with 1:30 of work and 25 seconds of rest between stations

The Stations:

Tires

     hops through tire with a squat

     Flips with a Merkin

Ropes

     Moving double waves

      Double arm up and over

Plates

      Shoulder shrugs

      Bus Drivers

Jump Rope

      Jog jumps

      Jump Jacks

Kettle Bell

      Swings

      Upright row with a squat jack

Pain Sticks

      Behind the head squats

       Between the leg squats

Sandbag

       Stepback Lunges 

       Calf steps ups

Mary: 37 reps of Merkins for Ball Drops Birthday

Announcements: Travis Manion Event at Bombshell on Friday, Feb 7th

Prayer: Pray for Sprkinler as his dad recently passed and for FedEx as he tries to reconnect with his son

Comment: Time is a very valuable commodity, it should not be wasted as we can only get 24 hrs in a day. We cant buy more or acquire more, so be present and know that when you give someone your time that is a powerful thing.

Prison Yard 1/21

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Pax of 7 for a Prison Yard Workout

LED, Double D, Fram, Sprinkler, Fed Ex, Ball Drop and Breach on the Q

Warm Up:Jog to the end of the driveway and then circle up for 22 counts of SSH, Frakenstins good mornings and daisy pickers

The Workout: 2 Minute rounds with 30 seconds of rest to rotate 7 stations

Tires

        Travel merkins around the tire

         Double hops through the tire

Tire Drag x2

Ropes

          Side to side 

           Jumping Jacks

Plates

          Squat press

         Squat Curl

Med Balls

         Squat Reach

         Chops

Pain Sticks

        Straight arm side bends

         Bent truck twists

Sandbag

        Reverse Curls

       Tricep Extensions 

Prayer: Prayers for me as I travel for my Grandmothers funeral

Line ‘em up, Line ‘em up, Line ‘em up

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Retro train illustration isolated on white background. Design element for label, emblem, sign. Vector illustration

Downtown Train site is ripe with an empty two-level parking deck, fully striped, ready for exercises.

Flag planted 5:25 am. EC: Full House, Halfway House, Mr. Terrific

Warm-up:

Moseyed to church parking lot, but it didn’t feel right. We needed a warm-up before the warm-up! Mosey up the one way beside My Way, across Main to Raleigh, then back down to Ballentine. Left on Avent Ferry. Found new TOHS parking lot, which felt cozy after the mosey.

SSH 25x, Wind mills 10x slow with good form, GMs 10x, 5 burpees OYO

The Thang:

Mosey to upper parking deck. After confirming with Nemo that the stairs were open, climbed all the way to the second floor, which was too far. Not the first time anyone made this mistake. Finally exited onto the “upper” deck.

Rail Roads. Launched a series of Railroad Track exercises. Here’s the idea: Line up like an Indian run with one PAX per parking stripe. The six runs past the entire PAX and takes the next open stripe. Continue as an Indian run to end of parking deck, then return on the opposite set of parking stripes.

  • Railroad Round 1: Simple plank Indian run
  • Railroad Round 2: Simple plank Indian run but hop over PAX ankles
  • Railroad Round 3: Guantanamo following same pattern
  • Railroad Round 4: Chill cut Indian run following same pattern

Mosey down the steps.

People’s Chair Indian Run. PAX lines wall immediately at the bottom of the stairs. First PAX, Abe, counts to 10, runs to front of line. Next PAX, YHC, counts to 10, runs to front of line. Continue until last PAX, Mr. Terrific has completed three runs to front of line.

Rail Bear Crawls. Mosey to handrails near corner of Avent Ferry and Ballentine. Sideways Bear Crawl down rails 4x. Lead with right arm, lead with left arm, lead with right arm, lead with left arm. Squat and plank hold while waiting your turn. Full House led 10x Merkins before breaking up.

Mary:

Popcorn Mary. POTS 5 burpees OYO. New exercise from Sprinkler—can’t remember the name, but start with short quick kicks, extending kick higher as you go. No Rockette performers in this group! Freddy Mercury’s, LBCs, WWIIs, and more. Ran out of time so Abe and Nemo owe use some Mary exercises.

Announcements: Check Slack

Prayers: Sprinkler’s dad passed away early Sunday—prayers for him and his family in this time of grieving. Quiver’s M medical autoimmune issue. Nemo and M doing Hope Church’s Re-Engage program, may it be fruitful. YHC’s buddy who is revisiting doctor after hernia surgery.

TClaps: F3 South Wake’s impact on the community over the weekend with painting at Mama’s House and two roadside litter cleanups.

Q school 2020 KickOff

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Mutiny would be the Q school kick off for 2020. We want to try to offer Q school a lot this year and the best way to do that would be to do it during a workout. This was the first attempt to get all points across while still providing a valid workout. Overall it went pretty well for the first go at it. Here are some details to the action.

FNGs: Welcome Pumps!

Quick Overview:
Plant the flag. Site Q’s responsibility
Any FNG’s. 1-2 mins prior to start
Know your PAX. Who needs encouragement. Don’t leave anyone behind. Start on time 0530. End on time 45 mins end workout. Then COT. People can leave if needed at that time. During workouts, respect the Q. If Q needs correcting, do it after the workout. No questions asked today so I guess the PAX got it all. We can have high expectations moving forward with this group of HIM.

Warm Up:
Warm up exercises, try to mix it up. Static stretches should be avoided and Dynamic stretching is recommended.
Short mosey to circle
SSH – cadence count, how to call and how to end
Not too fast
Windmill (give instruction)
Merkins (teach good form)
Daisy Pickers (slow and what the exercise is for)

The Workout:
Choose a few main events and execute
Bearmuda Triangle
1- plank jacks x20IC
2- hand release merkins x20 OMD
3- prisoner squat x20 on my down

R&R
1- Mtn. Climbers x20IC
2- Diamond Merkins x15 on my down
3- Monkey Humpers x15IC

Tennis courts
11’s – common go to or a Dora can be used if more material is needed
Bobby Hurley’s and Burpees
Squat hold or plank hold for 6
5 Burpees OYO for good measure

Improv due to time.
Fence walk ups x10IC

Mary:
Mary – 6 mins is great for core workout. Stretching works as well.
End at 45 mins or sooner.
DO NOT GO OVER 45
WWI x20 OMU
WWII x10IC
– Know the difference between each
J-Lo 1 x10 each side (IC slow 4 count on all fours)
J-Lo 2 x15 IC (Hip touch’s)
LBC’s x10IC (ankles above knees)
Reverse LBCs x10IC
HAND

COT:
Name-a-Rama
Announcements
Prayers *Either ask PAX to volunteer or take us out in a word*

Try to meet and great anyone new or new to you. Get to know your PAX of brothers.

Announcements:
Travis Manion foundation event
Krispy Kreme race on Sat
Super Bowl squares (16-bit is in charge)

T-Claps (Recognition):
Puddles EH’ed FNG from before moving. His nephew, finally got him out.

Prayer:
Sprinkle lost dad
Breach grandmother passing
R22’s wife lost her cousin
PAX on IR
H1N1 having more tests on injury

Thanks to the PAX for allowing me to use this time to conduct Q school while working out. Any feedback is always appreciated. Holly Springs AO will be next on the schedule.

BS Out!

Jan, 22 2020: 3rd F Leadership Meeting

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PAX – I know this is long but please read and look for things you may want to support as we progress through the year.  This leadership team is not exclusive, and we welcome everyone to the table.  If you think you can help with one of these initiatives below please jump in.  If you want to help but dont know where you fit, let us know.

EC:  ShamWow!, SlideRule, YHC

I must have done something to upset ShamWow!, Ended up on my butt less than a mile into the run on a dark uncharted portion of the greenway.  I survived this ordeal and finished up 4.3 miles with these HIM before moving inside for coffee.

FNGs: No

Warm Up:  We all got our coffee and assorted food items and buckled in for the meeting.  YHC started off with some general administrative stuff

  • CALENDAR We have a calendar for South Wake now https://f3southwake.com/schedule/calendar/. We’ll use this to centralize all of our 3rd F events so that PAX know what’s coming in advance.
  • CONTACT INFO Our Gmail account F3southwake@gmail.com has been updated with PAX contact information to make it easier to tag events with specific PAX that may be leading them.
  • PHOTOS The same account has had any/all Google Photos albums from Slack that are still discoverable tied to it. Should help with any future media and archival needs.  Feel free to share your photos with f3southwake@gmail.com to keep the albums there up-to-date.

The Workout:

For the meeting we welcomed Zombie Bride, she is the South Wake FiA Philanthropy Q.  You may also know her as Crosby’s wife.  Some may ask… “Who’s Crosby?”  Zombie Bride listened in to see where FiA and F3 may be able to find some common ground in the 3rd F space.  We hope to continue having a delegate at our future leadership meetings so we can plan accordingly and perhaps steal some ideas from one another.  We also hope to have some co-branded events in the near future so we can invite entire families out to 3rd F with us and introduce them to F3 and/or FiA.  Stay Tuned.

AO Updates

Heart (YHC) – More detail below but TL;DR? – Monarch School (Event), Food Cupboard Volunteer (Volunteer Reoccurring), Mama’s House (Volunteer Reoccurring), Town of Holly Springs (Volunteer Reoccurring)

Mind (Shredder) – Will aim to assess the needs of our PAX (Survey Monkey early February), expect to introduce facilitated and pointed discussions based on feedback.  Will look to do the work to keep Shield Locks supported and introduced to new PAX.  Will also introduce an MIA program to pull Kotters back out.  Be it the gloom, 2nd F or 3rd F.

Cloud (ShamWow!) – Looking to get together some promo materials in terms of flyers, Videos, and to get more engaged with the social medias.  Meeting in the works with Comms and our Nantan to coordinate.

Accelerator (Abe) – See themselves working closely with Cloud.  #Acceleration channel is moving again.  YHC added that he has put all of his races on the South Wake calendar.  Could show an opportunity for those not racing to provide race support instead.

 

TL;DR Content

Cause:  Monarch – Fundraising for a new High School for kids battling/overcoming drug addiction

Q: Dahmer

References:

https://www.wakemonarchacademy.org/

https://youtu.be/iHNztoBkEv8

Update:

Met with Monarch.  Looking into ways to help with their fundraising.  Golf Tournament, Race, Luncheon, etc.  Currently targeting the race and looking for potential partners.  Working with Monarch and their connections to facilitate where possible.  Future meeting TBD

 

Cause:  Holly Spring Food Cupboard

Q: Dumbo

References:

http://hsfoodcupboard.org/

Update:

  • People that use them sometime come with asks that go beyond food (home repairs)
  • Are in the most need for food in the Spring and Fall, expect F3 Food Drives
  • Expect F3 to get involved in the Garden Club
  • Golf Tournament?  Q will be SlideRule if this one comes to pass
  • Feb 1st, looking for 4ish PAX to support Eagle Scout greenhouse build following our $600 donation for supplies (THANK YOU SOUTH WAKE) – https://www.gofundme.com/f/greenhouse-and-shelving-for-hs-food-cupboard

 

Cause:  Mama’s House

Q: LED

References:

http://mamashouseofthrift.org/

Update:

 

Cause:  Town of Holly Springs Parks and Rec

Q: UTI

References:

https://hollyspringsnc.us/214/Parks-Recreation

Update:

  • Looking to give back to the town that hosts our shenanigans.
  • We will look to get involved in the 4th of July and HollyFest events
  • Help clean-up post event, get a tent during the event as well.

 

More HEART items being worked on and discussed – Truth In Nature, Hope on the Homefront, Meg’s Smile.  Keep an eye on the calendar https://f3southwake.com/schedule/calendar/.

 

View our master “plan” – https://docs.google.com/presentation/d/14rcT2XZDKsv2jIorN85W474V0xJVa9p-V8wzzSx7ijw/edit#slide=id.gc9374547a79f840_0

Mary: I believe Zombie Bride’s hospital name is Beth…  So…  Nope….
Announcements: Did I mention we have a calendar!? – https://f3southwake.com/schedule/calendar/
T-Claps (Recognition):  3rd F leadership is on point.  Some really exciting stuff happening in 2020 and these guys are really passionate which makes it even easier!
Prayer:  Silence

It was probably the trails.

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Five PAX at AGS for some chilly birthday miles around Bass Lake. Thanks for coming out for a run Redenbacher, 187, Oboe, and Forceps!

Two noticeable absences that I won’t mention by name;)

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers, 5 burpee penalty for some tardiness.

The Workout: Womble>Greenway>Around Bass Lake>Greenway>Womble

Mary:

Announcements: ATT Run Feb 22

T-Claps (Recognition): Redenbacher, 187, Oboe, and Forceps for coming out in the cold for a run.

Prayer: Injured PAX

Native American Mosey on a Monday

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8 men took the DRP and showed up at Paradise City. One lonely sole didn’t think it would be enough so they did EC. Everyone got at least 3 miles for a high tempo start to the week. Aye!

Indian Run

FNGs: Not today!

EC: Pablo

Warm Up: Mosey to top of the ramp for SSH, Good mornings and Windmill. Mosey to back corner for Imperial Walkers, Hillbillies and Daisy pickers. Mosey to the rail for back stroke and irkins.

The Workout: Split into two 4 man Indian run groups. Make laps around the complex stopping for 5 hand release merkins at the top of the ramp, 10 big boy sit ups at the back corner and 15 jump squats at the rail. Each group of 4 was supposed to skip a lap around the complex and do a Dora (100 merkins, 200 LBC and 300 squat). One group might have done it twice (could be bad instructions or bad listening…)

Mary: Good mornings ICx10, Homer to Marge ICx20, Low Slow Flutter ICx20

Announcements: Greenhouse 2/1, Move Snap this Thursday at 6pm, Long Ass ATT run coming up soon.

T-Claps (Recognition):

Prayer: Those looking for work (Lee), thanksgiving for our ability to get out with a group of men and get stronger.

It is always a honor to lead you men. I’ll try to do better next time!

What is this, a glow run?

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Whether it’s training or Shield-Lock, or the combination of both, there was a strong showing of 34 PAX for U-Turn. After warming up, the group disbanded into a large bobbing body of neon light. A thought come to me, ‘What is this, a glow run’?…. A pretty cool sight!

Warm Up: Mosied around parking lot, side shuffling between lots,  then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).

The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.

That’s what she said

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When YHC saw a last minute opportunity to step up and Q the AO with South Wake’s best mumble chatter he jumped at it. Rolling in at 7:20 to a few cars from runners who had started much earlier I was happy to see Dauber and Sprinkler around. Other pax rolled in and Banana Seat ran in with ~-30 seconds to spare. But since YHC can’t do high impact burpees for punishment were out of the question.

FNGs: None today
Warm Up:

Imperial squat walkers x10 IC
Frankenstein walk to the rock pile
The Workout:

Grab a rock
Cusac to the facilities
Dirty Hookup x10 IC (plank to wall plank and back)
Mike Tyson x10 IC (squatted plank to merkin and back)
Air Squared x10 IC (people’s chair with overhead claps)

Rock work x20 – curls, triceps, overhead press, rut row. Do one each “break”

Repeat wall work and rock work 3 times each

Balls to the wall x20 IC
People’s chair x10 IC per pax

Cusac to playground

As we made our way to the playground with saw Mr. Terrific come running through – like a guy with too much energy he immediately jumped in and joined us for last portion of the workout after a 2+ hour run this morning!

Pull ups x10
Derkins x10
Irkins x10
Dips x10 IC
Repeato

Cusac rocks back to pile and return

Mosey back to soft grand under the dripping canopy
Mary:

V ups x10 IC
WW2 x10 IC
Pickle Pounder x10 IC
Side plank crunches x10 IC

V ups x20 IC
WW2 x20 IC
Pickle Pounder x20 IC
Side plank crunches x10 IC
Side plank needle threads x5
Announcements:

Long run 22Feb20. Upcoming 2nd F at Bombshell for Travis Manion foundation. Lots of 3rd F going on today during the day. Q School at Mutiny on Monday.
T-Claps (Recognition):

Banana Seat for the 10 mile run + Ground Pounder. Mr. Terrific for jumping right in after 2+ hours of running prior to.
Prayer:

Aquaman’s foot injury. YHC’s leg injury. Families growing. Mr. Terrific’s dad’s surgery this week.