Riding into the Sunset

FNGs: None (Unless you count me on the bike)

Warm Up: Rundown on the Operation of the Bike

The Workout: 9+ Miles @ avg 10+ miles per hour. 

Mary: Racking the Bike

Announcements: Flip Phone has officially finished the Q’em All Challenge!

T-Claps (Recognition): @kubota for setting me up for success

Prayer: Healing and Health

Pumpkin Spice 8 year F3versary

FNGs: None

DATE: 2026-09-07

Q: Pumpkin Spice, 

WARMUP: GM, Arm Circles, Overhead Clap, Seal Clap, SSH, WMH. 

THE THANG: Grab a rock/coupon. Stack-em 8 count or in cadence (IC)

PUMPKIN SPICE with a LATTE Mary. 

Plank Jack (IC) 

Upright Row w coupon 

Merkin

Pumpkin Press (IC) – Wonder Bra 

Kevin Harts (IC) 

Imperial Squat Walkers (IC) 

Navy Seal Burpees 

LAP 

Swing w coupon 

Prisoner Squat 

Irkin 

Coupon Crucible (IC 8 count w coupon) 

Elf on a Shelf (IC w coupon) 

Return rocks . Mosey to flag. 

MARY: 

LBC

Absolution 

T-plank right 

T-plank left

Earl Fondas 

ANNOUNCEMENTS: support your 1st,2nd and 3rd F Qs. Mulching. See 3rd F. 

COT: Cancun potential move and new job. YHC sell our house, buy a house and move to Clayton, 16-bit’s mom cancer. Celebrating her 70th bday this week. 

Thank you all for celebrating my 8 year F3versary. 

43 Feet: A Vision for South Wake

Last Saturday, your leadership team met for our first quarterly meeting since Breach announced my upcoming appointment to Nantan.  If you aren’t familiar here are our leaders along with an AI generated summary of what we’re supposed to do.

  • Nant’an – U.T.I. – The cultural leader and spokesman for the local region. Focuses on vision, encouragement, and alignment with F3 Nation core principles rather than top-down governance.
  • Weasel Shaker (WS) – BnB – The operational counterpart to the Nant’an. Handles data, tracking, site analytics, administrative details, and logistics to keep the region running smoothly.
  • 1st F Q – FRAM – Oversees physical workouts across all local sites. Runs “Q Schools” to train workout leaders, organizes local endurance/challenge events (CSAUPs), and works on expanding workout sites.
  • 2nd F Q (Glue Boy) – Moose – Coordinates social connection beyond workouts. Organizes “Coffeeteria,” family picnics, Happy Hours, and social gatherings to foster brotherhood.
  • 3rd F Q (Mr. Dynamite) – Abe – Drives community impact, leadership development, and spiritual/character growth. Coordinates community service projects, study groups, and leadership discussions.
  • Comz Q – SoftServe – Manages external and internal communications—including local website updates, newsletters, Twitter/X, and regional Slack/Band channels.

The agenda included a level set on our titles and what they all mean.  We went a level deeper and chatted about some of the tactical things that typically line up to each of the roles just to make sure we were aligned.  We will continue to revisit these tactical things and I hope to see them weaved into our 2027 plans as well.

From there, we focused on the top thing we wanted to put front and center for the remainder of 2026.  AOs.  You may have heard mumblechatter among PAX about the idea that some AOs should be paused or stopped.  That is something we are looking at.  Why?  Because our numbers aren’t consistent and we are too spread out.  How will we decide?  The answer is a combo of standards and data.

From now until Jan 1, here is the high-level plan.

FRAM (1st) Moose (2nd) Abe (3rd) BnB (WS) SoftServe (Comz)
AO Standards Expectations Flag Making Opportunities Kotter/FNG Recruitment AO Metrics Collection BackBlast Enhancements

Some of these items are already in motion.  A flag making opportunity is being Co-Qd by BnB and Choppa on 9/25.

In the last few days some experimentation has started with the F3 Nation Slack Bot which should help support the short-term focus for 1st F, 3rd F, WS, Comz as well.

Site Qs should expect to hear from FRAM on what those standards are and it will be up to the site Qs to hold the standard regardless of who the workout Q is each day.  Starting in 2027, AOs will only remain active based on their ability to meet the standard.  We may un-pause AOs in the future based on overflow concerns for remaining AOs or other needs/factors.

 

What’s next?

This leadership team will meet again in mid-November.

Between now and then, each of the leaders will be recruiting for leadership positions in each of their areas to create new teams.  F3 is a Leadership Organization and we need your help.  We need additional passionate minds to help plan out 2027 and take ownership of key areas of those plans.  Once the plans are in motion, we will execute in a rotating fashion, finding Qs for specific events weaved into our plans along the way.

 

Deliverables before Mid-November for each area (WS, 1st, 2nd, 3rd, Comz):

  • A Team – leaders for each new team.
  • A Plan – What each team will achieve in 2027 with a timeline and effort to recruit Qs
  • A Qsheet – We will be seeking individuals to help us execute actions in each plan, leading in a rotating fashion.  We hope to use the F3 Nation Bot to manage all of our Qsheets and Special Events as we progress with getting it to better fit South Wake’s needs.

 

2027

  • Quarterly Meetings for the Senior Leadership Team
    • Review Plans vs Actions
    • Review key metrics via our WS
    • Collaborate on any new ideas, modifications, or actions
    • Align
  • Regular meetings for each team (at their appropriate cadence)
    • Agendas, actions, and deliverables to be outlined by the leaders for each area

 

What should each individual PAX do?

  • Help us test the F3 Nation Slack Bot and perfect it.  We see this as a big opportunity to join the Nation, ease the administration (easier BB with a bunch of benefits), and some cool stuff for the data nerds to play with.  Ask your favorite AI more about how this thing works, watch some videos, and check-in with the leadership team so we can make sure we have everything running right.
  • Sign-up to Q Workouts.  Try the bot (/f3-calendar) but the spreadsheet is still active too.
  • Join the flag making event, and if you can’t make 9/25 consider Qing your own event.
  • Join a Q Squad – Seek out the leader in an area or areas that you are passionate about to find out how you might help.
  • Always be recruiting – get that FNG OR Kotter.  The more numbers we have, the better the health of our AOs and our South Wake community.
  • If Q Squads aren’t for you… Look into becoming site Q OR be ready for the new Q sheets that are coming and sign-up to lead something, anything, everything.  Then, do it again!

Your Humble Contributors

The F3 South Wake Senior Leadership Team

 

Possum Pump III; Bigger, Badder, Hairier

Every franchise has that third one. The budget goes to explosions, the plot goes out the window, and somebody jumps a shark. Every third installment also needs a name on the poster to put butts in the seats, so YHC is pleased to report that Rico turned up for his first Possum Pump. Nemo and 16-bit came back for the second week running. Four men, coupons on the asphalt, and the sun still an hour out.

The Pump has also moved off the tennis courts and down to the asphalt between the baseball fields. Coupons and tennis courts do not mix, and the retaining wall down there does more work than any piece of gear YHC owns.

Warm-Up

Mosey to loosen up, then circled up for:

SSH Good Mornings Frankensteins Imperial Walkers Hillbillies Sir Fazio arm circles Seal Claps Overhead Claps

The Thang

Two blocks. A block is one man’s Tabata: three exercises, four cycles, 50 seconds on and 15 seconds rest, with 30 seconds to recover between sets. About 15 minutes a block. Each block holds its own gear the whole time, so the men rotate and the weights stay put.

Block 1 — Coupon Chest Press, Box Cutters, Squats with a dumbbell. Block 2 — Derkins with the feet up on the retaining wall, Pickle Pounders, Step-Ups on the wall.

Two groups opened on opposite blocks and swapped at the halfway point, so everybody got both.

Notes from the field: Derkins were modified down to Erkins or standard Merkins as needed. On the abs, PAX alternated Pickle Pounders and J-Los, two rounds of each.

Mary

The clock had a little left, so YHC called stretching to close it out.

COT

Announcements: SOmbrero led Bass Lake services project Friday 9/11

Prayer: Rico family matters, YHC’s son starting last year in pre-K

Closing Remarks: Two weeks ago the Pump drew two men. Last week four. This week four again. Southwake’s oldest AO is not going quietly. Come find out.

Honored to lead! YHC out.