7 Jedi of Disney

FNGs: No

Warm Up: Yes – Mozy around the soccer field, Billy Mays Haze, Daisy Pickers, Franks

The Workout: Of Course!

  • Balls to Wall to Plank to Balls to Wall (3x)
  • Mozy to the Stadium entrance
  • Thing – repeat below 2x, increase to 10 reps 2x, increase to 15 reps last round
    • 5x Merkins
    • Sprint to next set of stairs
    • 5x Squats
    • Up Stairs
    • 5x Star Jumps
    • Sprint to top of other stairs
    • 5x WW2s
    • Bottom of stairs
    • 5x Merkins
  • Mozy back to the flag but make some stops along the way
    • Mountain Climbers
    • Poop Eaters

Mary: Yup

  • Requested exercises from PAX
    • Low Slow Flutters
    • Box Cutters

Announcements: Not really

T-Claps (Recognition):Ā Great work TomTom for joining the Travis Manion cleanup crew last weekend and welcome back Kotter :-P.Ā  Also thanks for the Q support today!!!

Prayer: Bobby Bs son Walt is on the mend – thanks for your prayers

3-27-23 Paradise City

Three PAX Prove to be AGILE

Paradise City, Where the Grass is Green and the Hills areā€¦ BILLY. Three PAX were freed to lead in a simulated AGILE project. Customer called for 100 reps of arms, legs, and ab exercises, plus 3+ miles that included cardio-building elevation gain.

Warmup: SSH x 2 x 2, 10x burpees, merkins, squats on the 1.5 mile mosey to the hill.

In an AGILE project, the Customer identifies and prioritizes the product requirements or BACKLOG and the TEAM is self-organizing, self-directing, and is empowered to lead itself and make decisionsā€”much like F3ā€™s mantraā€”Freed to Lead. The TEAM identifies which features or ā€œuser storiesā€ it can tackle in a SPRINT. Today, for our first SPRINT, the TEAM chose 100 arm reps to be completed during the run from the top of the hill to the bottom of the hillā€”that is, our SPRINT. Freed to lead, each team member determined which arm exercise, when to complete it, and how many reps. All to meet the requirement of 100 reps. At the end of the SPRINT, the customer reviewed and accepted the 100 reps as meeting the DEFINITION OF DONE. Success!

In the next SPRINT, the team tackled 100 leg exercises, completed during the same distance-boxed SPRINTā€”from the top of the hill to the bottom. Once again, each team member determined which leg exercise, when to complete it, and how many reps. All to meet the requirement of 100 reps. At the end of the SPRINT, the customer reviewed and accepted the 100 reps as meeting the DEFINITION OF DONE. Success!

Two principles behind the AGILE project management methodology are to satisfy the customer through early and continuous delivery of valuable software meeting the customerā€™s requirements. And to make these deliveries FREQUENTLY. Today, we delivered two sets of 100 reps. But thatā€™s not all. Another customer requirement was to cover 3+ miles that included cardio-building elevation gain, all within the time-boxed SPRINT of 45 minutes. To meet this 3+mile requirement, we traveled to the steepest hill on Crossway Lane. We met the 3+mile requirement easily, but after completing the two SPRINTS above, we were pressed to get back to the flag are to meet the 45-minute REQUIREMENT. To save time, the team decided to take Milpass Drive. Freed to Lead.

We probably would have made it back, but one PAX needed to drop a deuce. OMG. We arrived at the flag area 2 minutes late. Upon Customer review, we did not meet the DEFINITION OF DONE, since we exceeded the time requirement. Oh well, weā€™ll return this USER STORY to the PRODUCT BACKLOG for the next SPRINT.

Prayer Requests: Please continue to pray for Davis (3-Alarm). He is in the hospital for respiratory issues and more. Doctors are treating him and hoping he responds to this round of treatments.

Pray that @Dumbo is not negatively affected by First Citizensā€™ recent acquisition of Silicon Valley Bank.

Announcements: Remember to plant your F3 flag at every workout. If you donā€™t plant an F3 shovel flag, itā€™s just a bunch of guys working out together. Passersby likely assume itā€™s a closed workout and likely assume they are not welcome. So, plant that flag! The mission of F3 is to plant, grow, and serve small workout groups to reinvigorate male community leadership.

Why all this project management stuff? I just finished studying 2 months for the Project Management Professional (PMP) certification exam. And passed!

Stormy Mutiny

Stormy Mutiny

FNGs: 2 FNGs, Preston and Anthony. Welcome!

Warm Up: slide straddle hops, good mornings, Willie Mays Hayes, imperial walkers, hillbillies, sir fazio arm circles,Ā  seal claps

The Workout: Had to improvise a bit for the rainy weather conditions and large group of PAX in attendance. 10 minute tabata of dips and curls for the girls under shelter. Brief intermission of interchanging between bear crawl, crawl bear, crab walk, and walk crab around the circle. 10 minute tabata of step ups and tris for the guys.

Mary:low slow flutters, big boy situps, box cutters, homer to marge, hello dollies, LBCs, pickle pounders.

Announcements: Possum Trot Basket this Wednesday. 1st Possum Trot Breakfast (with condensed workout) next Wednesday.

T-Claps (Recognition): Welcome to FNGs Rockwell and GHERKIN willing to brave the storm and make their first F3 appearance.

Prayer: Prayers for our country, our F3 community, prayers of healing for Bobby Boucher’s son Walt, 2 Dollar on the mend after surgery, Wisdom for Sombrero with medical decisions for his son.

Hollywood Birthday Party

FNGs: None

Warm Up: Based on the weather, all PAX headed for the parking deck as soon as 5:30:00 arrived. Warmed up and stretched with Side Straddle Hops, Good Mornings,Ā  Frankenstein’s, and Willy Mays Hays.Ā 

The Workout: PAX tackled a few exercises named after Hollywood classics.

  • First – The Imperial March: Imperial walkers, performed while marching in a circle for the duration of the John Williams classic ‘The Imperial March (Darth Vader’s Theme)”. PAX complained about how long the song was, but not loudly enough to get relief from the Q.
  • Second – Catch Me If You Can: PAX partnered up for a race of sorts. At the sound of ‘GO’, partner one performed five burpees. While partner one performed burpees, partner two attempted to flee as quickly as possible while running backwards. Upon completing the required burpees, partner one sprinted to catch their fleeing partner. Flapjack. Repeato while replacing Burpees with 10 diamond merkins.
  • Third – Field of Dreams: PAX counted off by four, then split to each of the 4 designated ‘bases’. At the sound of ‘GO’, Home plate performed 10 burpees, 1st performed AMRAP merkins; 2nd held a plank; 3rd AMRAP Squats. When homeplate completed the required burpees, they raced down the baseline to first, starting the chain of all stations rotating as they were tagged out. Repeato until all PAX performed burpees.Ā 
  • Round 2 of Catch Me If You Can
  • Round 2 of Field of Dreams, replacing burpees with dips, merkins with derkins, planks with LBCs, squats with Sumo squats
  • Round 3 of Catch Me If You Can – At this point, it became a challenge among PAX to travel further than their partner did. @U.T.I. attempted to gain extra distance on @wildturkey through the use of evasive maneuvers. @wildturkey elected to instead take a shortcut to put a stop to @U.T.I.’s shenanigan’s.Ā 
  • Round 3 of Field of dreams, replacing dips with burpees, derkins with Erkins, LBCs with low-slow-flutter, Sumo Squats with preachers chair.

Ended with a game called Rock Paper Scissors. each PAX measured how many overhead claps they could perform in 20 seconds. They then partnered up to compete in an effort to see who could reach their predetermined number of claps first. In the event of a tie, RPS was played to determine the winner.Ā  After four rounds it was determined that @bestinshow was truly the best-in-show and could have a viable career as a bird if he desired.Ā 

Ended with COT where Q provided doughnut holes for all PAX in celebration of 34 trips around the sun. Nothing makes you want doughnuts like sweaty cardio on a humid morning.Ā 

Mary: None

Announcements: None

Prayer: Davis’s (@davisteitelbaumF3;3Alarm) recovery, @BobbyBoucher’s 2.0 Walt (F3 Bolt) recovery from breathing difficulties yesterday, @Kosher’s mother-in-law recovery from breast cancer.Ā 

new-hollysprings-2

Spring Training

FNGs: Fried Okra

Warm Up: F3 intro delivered for FNG. SSH, good mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead ClapsĀ 

The Workout: thing 1: four corners. PAX moseyed out to the ball field. Someone lost their shirt, so we opted to move out into the grass. Start at home with merkins. First base; merkins and squats. Second base; merkins, squats and WWIIs. Third base; merkins, squats, WWIIs and mountain climbers. Second time around we stayed taking exercises off. Once complete,. Moseyed to the rock pile.

Thing 2: rock work. Curls for the girls, Tris for the guys, ruh rohs. 3 rounds.

Mary: popcorn Mary followed by a bit of yoga.

Announcements: Breach’s street cleanup

T-Claps (Recognition): Foot Fault for coming back out to the gloom and Fried Okra for coming out for the first time. Great work fellas, hope to see you again soon.

Prayer: Davis (3 Alarm)

Knockout with Pain Stations

FNGs: None

Warm Up: lap, good morning, arm circles/seal clap/overhead clap, Imperial Walkers, Hillbillies, WMH.
The Workout:

Rock Work: Sets of 10 in cadence, rotate to your left. Three rounds Curls, Triceps, Rows, Shoulder Press, Ground Pounder.Ā 

Basketball Knockout with 3 pain stations for those knocked out to complete before they jumped back in :

1. Slam Ball x5 (20#)

2. Dumbbell Shoulder press x10 (Two 15# or 30#)

3. Rows x15 (25# or 35# KB)Ā 

Mary: LBC, LSF, FM, Mountain Climbers, Shoulder Tap, T-Pushup each side, Pickle Pounder.

Announcements: April 5th 1st&2nd F breakfast Possum Trot.Ā 

T-Claps (Recognition): Pumpkin Spice completing 75 Hard

Prayer: PAX recovering from illness and injury.Ā 

Last Day 75Hard

FNGs: None

Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations

The Workout:

Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second rest

  1. Deadlift, Clean, Curl, repeat
  2. Reverse Lunge, Single Arm Press, switch legs half way
  3. Rows 2x each arm, repeat
  4. On your back. KB 45 degree. Alternating Leg extensions. Half way mark switch to Leg Thrusters holding on the bell at top of your head.
  5. 3x KB Swing, 2x Goblet Squat, repeat
  6. Single arm Squat Thrust; switch arms half way.
  7. On your back. Pullover x2, Skull Crusher x3, repeat
  8. Merkin on the Bell, alternate each rep
  9. Renegade Row with Pass Thru, alternate each rep
  10. Ground Pounder

Finisher

5 Rounds OYO: KB Swing – Single Arm Snatch – 50 meter run and back.Ā 25-20-15-10-5 – total 75 reps

Mary: None (Q lost track of time).Ā 

Announcements: Road Clean Up in FV tomorrow.Ā  See 3rd F. April 5th Possum Trot workout and breakfast.Ā 

T-Claps (Recognition): All those who completed 75 Hard.Ā 

Prayer: Sombrero’s 18 month old son possibly needs surgery, Best in Show’s mother-in-law’s battle with cancer. PAX who are ill and dealing with injuries.

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2 Pet Rocks Per PAX

FNGs: Nada

Warm Up:

  • Mozy to Rocks and pick 2 hand-sized rocks each.Ā 
  • Mozy to Ivan lot
  • Good Mornings
  • Windmills
  • Franks
  • SSH
  • Goofballs

The Workout:

  • Mozy to THE PIT and on the way hold rocks up, to the side, and out front while running.
  • That Hill!? – Drop rocks and Partner up.Ā  AMRAP WW2s while the other guy crawls up the hill completes 10 Star Jumps.Ā  Switch.Ā  Continue until each PAX has crawled/walked/run up the hill.
  • Everyone runs up the hill – Rock work up top mixed with dips and derkins
  • Pickup Rocks and Mozy to pavilion passing R4TJ PAX on the way.Ā  march up and down the picnic tables 2x.
  • Grab 1 bench each and perform 10x split squats per leg, 2x
  • Mozy to amphitheater for 20 box jumps
  • Mozy to rock pile and say goodbye to our rock friends.Ā 

Mary:

  • Homer 2 Marge
  • Poop Eaters
  • Freddy Mercs
  • Low slow flutters
  • Pigeon Pose each leg

Announcements:

  • Garbage pickup with Breach this weekend.
  • Reach out to PAX and check in if you havent seen them.Ā 

T-Claps (Recognition):

Great to see Boss Hog out in the gloom!Ā 

Prayer: Injured PAX

Chicken after dancing puts the fire out

9 PAX including 1 FNG thanks to Abacus took to the streets of Fuquay this morning. YHC picked a few from the exicon to coincide with the places to stop at today. We stayed together and finished on the worldā€™s greatest parking lot. Disclaimer was given to our FNG then away we went.

Mosey down to parking lot other side of railroad tracks
Warm up
Good Morning
SSH
Mtn Climbers
Carolina dry docks

Mosey to Dance Academy
Breakdancer merkins – Begin in plank and perform the down part of a merkin. On the up, raise the right arm and come into a side plank, kicking your left leg in front of your body. Rotate back to plank and repeat on the other side.

Indian run to Fuquay Tire
Flat Tire – Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 20:5, then switch.

Indian run to Fire Dept
Fire drill – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping.

Mosey to Joyce & Family restaurant
Chicken peckers – Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder. (BTTW shoulder taps)
Quick LBC break then R&R

Indian run back to flag with a pick up the six along the way.

Mary
Each PAX called an exercise.

Core challenge and PT breakfast announcements coming soon.
Breach has a road clean up scheduled for this Sat.

Prayers for those having surgery or recovering.

Great time ITG today men! Always an honor.

BS out

The Nessssssssst 3.21.23

EC: @Finkle, @U.T.I., @Lipstick

PAX: @Sprinkler, @Finkle, @U.T.I.,Ā @Lipstick,Ā @Pumps,Ā @Double D

Warm-up: Quick Mosey around the park sidewalk and came back for some Good Mornings, Mountain Climbers, Hillbillies, Downward Dog, and Sir Fazio’s.

Event 1: Navy Seals – tried a new event that YHC has been dreaming up in my spare time.Ā  This was a 20 count seal clap, 20 count overhead clap, 10 merkins, and 30 second plank hold at one end of the parking lot.Ā  Then mosey to the other end John Cusack style and R/R.Ā  We did 4 rounds and it was exciting.Ā  It would be good to switch out merkins with Balls to the Wall or another arm exercise.

Event 2: @Pumps complained that his legs were cold and like yah, it’s 29 degrees outside and you’re wearing shorts bro…Ā  So we did 11’s.Ā  Squats at one end and lunges at the other.

Event 3: @Sprinkler asked a wonderful question of when does the workout begin so I decided to go for the trifecta and we did typewriters down the block wall.Ā  That’s another @Finkle specialty with 10 dips and flip over to do 10 Irkins and repeat all the way down the wall.

Mary: @Pumps again was begging for the sneak peak.Ā  Another signature @Finkle move which is a wide up and out step in place giving those around a sneak peak of the “package.”Ā  And to end this perfect workout with perfect weather on a perfect morning we had to pair the sneak peak with some Meat Gazers.Ā  @Lipstick was especially fond of this one…for some unknown reason.

Prayer Requests: @U.T.I.’s m-in-law needing a kidney transplant, @Gamecock is sick.