Disney Plus Exclusive- Accountability in Cadence

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Pre-Blast advertised a Co-Q exclusive with Deadbolt and YHC at Disney this week. With a new Top Gun trailer released earlier the day before, figured it would be a great idea to construct a workout centered on accountability, where PAX would not leave their ‘wingman.’  With a Disney-eve attempt to inspire a Midget post in this morning’s frosty 25 degree, YHC sent a clip from the original Top Gun, where Maverick looks to Viper for his ‘options.’ Midget had asked what his options were at Disney the following day, so it only seemed fitting that this would be YHC’s response.  As the dialogue continues, it all comes down to a confidence problem. Although the EH was strong, the confidence in Midget’s ability to properly set his alarm this morning was low. Unfortunately, it wasn’t meant to be.

Early morning text this morning revealed a late minute scratch from Deadbolt, who is currently battling a calve issue. This morning would be a solo mission. Rolling on my way to Disney, YHC sees a headlamp in the distance headed back up Optimist Farm Rd. Got to the parking lot, planted the flag, and see that those headlamps were Nemo and Pablo catching some EC before the Main Event. They wrapped up around the soccer fields back to the lot. We exchange some mumblechatter  about a somewhat meaningful game this weekend featuring the Bills. As we continue with the comical exchange, we then see a wayward vehicle miss the turn into Disney. Low and behold its Teen Wolf fresh of his second post, looking for a third beatdown. This guy is coming in Hot this week with some impressive first posts of F3

5:30 hit and we were off with the following warm-up.

Warm Up: Skinny lap around the parking lot. Circled up for SSH X20 IC, Imperial Walkers X20 IC, Prison Squats X20 w\exaggerated Ups and Downs, Good Mornings X10, Fazio Arms 10F\10B, Moroccan Night Clubs X20

The Workout: 4 man Indian Run from the flag to the Middle Creek HS Main Lot. As we approached the lot, we got a bit disoriented with direction as if PAX had a few swigs of Emeril’s cough medicine prior to this morning’s start. In any event, we made it to the starting point. Performed progressive exercises at each of the 4 corners of the lot with solid paced mosey’s in between. PAX remained as one unit (never leaving each other’s wingman) with exercises performed in cadence.

Round 1

Corner 1- 5 Burpees

Corner 2- 5 Burpees, 10 Prison Squats

Corner 3- 5 Burpees, 10 Prison Squats, 15 Star Jumps

Corner 4- 5 Burpees, 10 Prison Squats, 15 Star Jumps, 20 Broke Back Merkins (w\partner switch outs)

Round 2

Corner 1- 10 Burpees

Corner 2- 10 Prison Squats

Corner 3- 10 Star Jumps

Corner 4- 10 Broke Back Merkins (w\partner switch outs)

YHC instructed PAX to line up for another Indian Run back to the flag and then onto the soccer fields. This time the guy at the very back of the line would fall back and perform 3 Prison Squats before sprinting to the front of the line. Strong pace throughout the journey back and great communication as the guy in the back would call out his 3 count alerting lead PAX as to their proximity to adjust pace accordingly.

Soccer Field – Turn and Burn

For the second part of this morning’s workout, YHC had PAX line up at the baseline with their backs to the opposite end of the field. PAX would perform Ab exercises on the baseline and on the word ‘Go,’ would sprint to mid field to perform some Jack Webbs w\Cadence count. After Jack Webbs were performed they would then sprint back to the baseline to perform another series of Ab exercises.

Round 1

20 LBC, Sprint to mid-field, Jack Webbs 1 to 10 Ratio (1-Merkin; 10 Air Presses w\cadence count)

Round 2

20 Dying Cockroaches, Sprint to mid-field, Jack Webbs 2 to 10 Ratio (2-Merkin; 20 Air Presses w\cadence count)

Round 3

Sprint to far end of the field, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 3 to 10 Ratio (3-Merkin; 30 Air Presses w\cadence count)

Round 4

Sprint back to the baseline, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 4 to 10 Ratio (4-Merkin; 40 Air Presses w\cadence count)

Sprint back to the opposite baseline, where we started. Finished with 20 Low Slow Flutter

Mary: Series of pigeon, runners, and cobra stretches, downward dogs, planked heel calve stretches.

Announcements: Oakwood 24 this weekend. Encouraging everyone to run with Frey Daddy this weekend. YHC will not be able to Q Sunday at AGS, so I am encouraging PAX to arrive a little earlier to Womble that day and coordinate a clown car to Raleigh to run Oakwood Cemetery.

T-Claps (Recognition): Pablo and Nemo catching some EC. Teen Wolf with 3 straight posts, including a 5-mile run yesterday to kick off his start with this thing we call F3

Prayer: Prayers for Wallaby and those who are dealing with challenges during the holidays. PAX who will be travel this week and next. YHC took us out. As I am typing this, I also ask for additional prayers for our brother, Sgt. Pepper this evening. Keep him and his family in your prayers.

Thank you as always for the opportunity to lead.

Playing with a full deck

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Pax of four for a workout on a cold evening.

EC:  4 miles for John Deere

FNGs:  None

Warm Up:  SSH, Cherry pickers, Fazio arm circles, arm stretches

The Workout:  Started with a run to get the blood pumping to fight the cold.  Jogged along road about 200 yards, stopping at each light pole for merkins (1 at 1st pole increasing to 10 at the last.  Mosey back to pavilion for main workout, using a deck of cards to direct the flow.

Rotating through pax picking a card, then leading group in 10 reps depending on card:

  1. Merkins
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. Squats
  7. Lunges
  8. Dips
  9. LBC’s

Jack:  WWII

Queen:  Mountain Climbers

King:  Plank Hold

Ace:  10 count recover

Joker:  Double Merkin Burpees

Mary:  None as we just finished the last card at the 45 minute mark and Mary was mixed in.

Announcements:  Suggly Sweater 5K this Saturday

Prayer:  Gratitude and safe travels

Week 4 Day 3

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EC EC: Dawgpound, Buford, Coal Ash
EC EC: Dawgpound, Buford, Emeril, Coal Ash
FNGs: Once again no.
Warm Up:

Yoga Baby

The Workout:

Onnit Yoga 2

Mary:

Yoga Baby

Announcements:

Oakwood 24 this Saturday

T-Claps (Recognition):
Prayer:

All men and their families

Week 4 Day 2

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EC EC: Emeril
EC: Emeril, Dawgpound
FNGs: Once again no, but Dumbo took one to PC
Warm Up:

Onnit Warmup 2

The Workout:

Persist and Endure 2

Mary:

Onnit Cooldown 2

Announcements:

Oakwood 24 this Saturday

T-Claps (Recognition):
Prayer:

All men and their families

Week 4 Day 1

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EC: Dawgpound, Buford, Emeril
FNGs: None. Not a single one.
Warm Up:

Onnit Warmup 2

The Workout:

Stand Your Ground 2

Mary:

Onnit Cooldown 2

Announcements:

Oakwood 24 this Saturday.

T-Claps (Recognition):
Prayer:

All families during the Holidays

Turkey Leg or Lil Dipper?

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FNGs: Not today

Warm Up: 10 X SSH and 10 X Daisy Pickers, all in cadence. YHC informed the group we would be running the “Turkey Leg” today and named of the streets of the route.  Someone mentioned no Crossway?

The Workout:

By the time we got to the corner by Lowes, I turn to the group and say….yeah this is the Little Dipper route…

 

 

 

 

 

 

 

 

 

Mary: Ran out of time

Announcements: Check Slack and Facebook

T-Claps (Recognition): Yogurt and Maybelline for picking up the 6. Teen Wolf for showing up at a running AO for his second F3 post. Good work getting the 5 miles in!

Prayer: Unspoken.

YHC took us out. Always an honor to lead.

Always Injured (Mary)

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Pax: 3rd Cousin, Bernie, Coal Ash, Da Business, Deatbolt, Doc, Mr. Terrific, Pikachu, Pilgrim, Quiver, Shredder, Slide Rule, Stripes, Yogurt

14 Pax showed up this morning for some fun with legs.  Someone EH’d Stripes.  His last F3 workout was roughly 2.5 years ago in Apex.  Welcome back!

FNGs: Nill
Warm Up:

  • Standard DT loop jog
  • SSH x 20 IC
  • Imperial Walkers x 15 IC
  • Good Mornings x 10 IC

The Workout:

Mosey over to library parking lot for some leg work – threw in some brief butt kicks and high knees on the way.  Partnered up and circled up for some leg and plank work.

3 Rounds a set before moving on to the next.

LBCs in between sets while waiting for the Six.

Set 1: Plank Hold /  Squats x 25  (3 times each Pax)

Set 2: Peter Parker / Single-Leg Deadlift x 10 each leg (3 times each Pax)

Set 3: Plank with Toe Taps / Jump Lunges x 10 each leg (3 times each Pax)

Set 4: Isometric Squat / Crazy Lunges x 5 (3 times each Pax)

1 rep of Crazy Lunges is a jump squat into a lunge (left leg), jump lunge into a squat, jump squat into a lunge (right leg), and then a jump lunge.

Break from your partners and head to the curb.

3 rounds of 15-20 Merkins with alternating shoulder taps and low slow flutter x 20 IC.

Head back to the parking spot where we were doing the leg work and split the parking lot sides for space.

Inch worms (roughly 10) and then 5 burpee broad jumps.  Bear crawl to start and repeat one more time.

Mosey to start for some Mary.

Mary:

  • Hips/Glutes Finisher
    • Donkey Hydrants x 20 IC each leg
    • Bridge x 10 IC
    • Bridge Hold x 10 IC
    • One-Legged Hip Thrust x 10 IC each leg
  • Frog Sit-Ups x 20 IC

Some funny mumble chatter during Mary, including some fun with the bridge and one-legged hip thrust.  Workout was titled after Slide Rule’s comment on the finisher exercises.

Announcements:

  • Raising money for Healing Transitions through M4L posting 150 times in South Wake

T-Claps (Recognition):

  • Stripes (Cotters), first time back after 2.5 years
  • Pikachu with 70+ miles this week and beating Stretch for top miles

Prayer:

  • Wallaby
  • Pilgrim

I took us out in prayer.

Honored to lead!

-Bernie

Dec-16 Murph

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Pax of 4 on a warm night for a Murp workout.  Some modifications, but solid workout for all.  One Pax did not interact much with the group and must of been having a bad day – hope your week gets better!

FNGs:  None

Warm Up:  Run one mile

The Workout: 100 pull ups, 200 push ups, 300 squats

Mary:  Run one mile

Announcements:  see slack and facebook

Prayer:  Silent

Up by 5!

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FNGs: Welcome Teen Wolf!

 

EC: 187 and UTI

Warm Up: Moseyed over to back portion of Planet Fitness parking lot for some warmup exercises to include cadence count Frankensteins, Fozio Arm Circles, Windmills, Good Mornings, and Imperial Walkers.

The Workout: PAX gathered at the back of the Planet Fitness parking lot facing the Butchers Market (great signature steak tips). We ran towards Butchers market, held chill cut for 60 seconds then performed 5 Merkins, 5 Squats, 5 Inverted SSH, 5 Side Plank to Merkins (crowd favorite) and then 5 Jump squats. Pax then ran back to the opposite end of the parking lot where we held chill cut for 60 seconds and increased each exercise by 5. This was rinsed and repeated until we hit the 20 rep count per each exercise.

 

PAX then Moseyed behind Harris Teeter, grabbed some pallets and did 2 rounds of  25 shoulder presses and overhead squats. Finally we headed in front of HT for 3 rounds of 25 dips on the park benches or wall.

Mary: Low Slow Flutter and Homer to Marge for 25 reps followed by 15 Straight Leg Raise.

Announcements:Oakwood 24, Throwback 5 starting Monday December 30th at Mutiny, Healing Transition this Friday (donations clothing always accepted). UTI tomorrow morning at Dunkin Donuts at 5:30am 3rd F 2020 vision for F3 South Wake.

T-Claps (Recognition):  187 and UTI getting some miles in before the workout.

Prayer: UTI’s coworker diagnosed with pulmonary emboli, Teen Wolfs relatives with pneumonia and in rehab from a recent fall, Walaby, and unspoken prayers.

Bad 2020 Pun Title Goes Here

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What’s up F3 South Wake! So a few months back I had the honor of being nominated within the leadership team to fill Deadbolt’s shoes as our next Nantan. (For those unaware, the lexicon defines Nantan as “A cultural/spiritual Leader within a Starfish-modelled Organization who Influences through VAPE.” VAPE is defined as “Acronym for the four F3 Leadership Skills: Vision, Articulation, Persuasion, and Exhortation.” Honestly I had zero expectations of being selected to be our Nantan but I am honored for the opportunity and can’t wait to see what 2020 holds in store. That all being said – these are my ramblings about how I envision us moving forward into the 2020 year as a region. As always, we are at our core Freed to Lead. There is no requirement that anyone, even an FNG, listen to what I (or the rest of your leadership team) have to say here or anywhere else, but after a lot of reflection and consultation with numerous pax at our core I believe it is a good objective list for the 2020 year and beyond!

 

Speaking of leadership team, I’d like to highlight who we have stepping down, stepping up, and staying the same for now. It may look like slightly organized chaos (and well you wouldn’t be wrong) but we discussed after having the entire team start anew at the same time in 2019 that we would like to have some continuity when team changes happen, so we’re staggering our swaps moving forward.

 

  • Nantan (see above) – Deadbolt is stepping down 2.5 years of official leadership (and many more before he got titled) after helping our region get established as its own thing. If you like this F3 South Wake thing then give DB some love next time you see him. Respect
  • 1st F Q (fitness – all that fitness stuff that we like so much) – YHC (Your Humble Coordinator, that’s me) is stepping out of this role. Banana Seat, the original form king, will be stepping in. BS has already lead Q school, yelled at people about form, encouraged usage of the Q sheet, reminded site Q’s of what they’re supposed to do, and yelled at more people about form. Don’t Q 10,000 merkins or expect to hear from him.
  • 2nd F Q (fellowship – delicious delicious coffee, donuts, movies, games, and all the other ways you spend  time with your F3 brothers when you aren’t sweating) – Emeril is stepping down (and in high style after a fantastic Christmas party!) and Dawgpound is taking the reins. There’s already some great conversations happening around even more ways you can hang out outside of the gloom – keep your eyes, ears, and taste buds ready.
  • 3rd F Q (faith – that dynamite!) – Slide Rule is kinda in between. Something about a baby. Don’t worry though, I hear swype text input is a thing for Slack between burps and diaper changes. This guy was the defacto 3rd F Q for a long time before putting the title next to his name and he definitely has kept us accelerating. Our own wonderfully named U.T.I. is taking up the mantle moving forward and already has big things planned. He even brought a powerpoint to our first meeting – the apple clearly hasn’t fallen far from the tree ;P
  • Weasel Shaker (the guy who keeps us doing what we say we do and not what we say we’re not) – Skidmark is staying in this role for another 6 months. If you haven’t been yelled at for not doing a back blast, running without lights on, or any other myriad of things then you must be steering clear of our Weasel Shaker. Skidmark also does a ton of behind the scenes work in keeping an eye on workout numbers and culture across the board so that we grow smart and controlled.
  • Coms – Gump is stepping down after doing an absolutely amazing job of building a coms team for everything from website design to Q sheet input all while keeping our Slack and Facebook habits communications flowing smoothly. 16-bit will be stepping in and already has some ideas about how we can get even more phone notifications communicate even better with our F3 brothers.

 

Give these guys some love when you see them in the gloom – they’ve all sacrificed some evenings (and lots of text messages) to keep F3 South Wake churning along. They’re also fantastic resources within our pax and I would highly encourage you talk to any/all of us about anything you believe we should do more/less/better/different.

 

That all being said – here are my musings about what the future holds in store for us. All for your reading pleasure!

 

~ Pikachu

 

Wow. What a year 2019 was. We became a region thanks to Deadbolt’s continued leadership. We established our first leadership team. Slack is Back. Lots of new AOs. Numerous first time half and full marathons. Q-Source and 3rd F for really the first time in our region’s history. More coffee (and poops thanks to Lipstick) then we can count. Q Swap with our Carpex brothers. Another Long Ass Run. Wrightsville. BRR. Holly Springs Half and flag runs up the ramp. 3rd annual Frosty CSAUP, annual Christmas party, Oakwood24, Throwback AO Week, and it looks like 11 pax that will complete the accomplishment of setting a goal and tracking their workouts throughout the year. Way to be men!

 

Plant

 

For the first time in the past two years we have grown enough in number of AOs that we are not averaging 20+ at any given AO (not to be confused with Any Given Sunday). This has been great organic growth from pax members stepping up to plant new AOs (too many to list) with new and unique offerings all over the place (Kettlebells have become all the rage, Sheepdog offers something you can’t get anywhere else, running continues to be popular) and some rivalries developing (looking at you R4TJ and TBD). We should continue to closely monitor workout numbers to keep our numbers closer to the F3 target of 8 – 15 to allow proper community building and accountability.

 

We have also (deservingly so) gained a reputation as a running region. While this is great for pax like YHC who love to run and are always seeking more miles, we have at times treaded on the line of Open to All Men. We must strive to plant workouts that are intentionally (and consistently) low/no running. 5-Onnit has filled this to a degree, but I envision multiple, permanent options that establishes this side of our community and allows pax that are committed to the no/low running life (or are starting their Fitness journey and need to start there) somewhere to accelerate as well. T-Claps to Forceps for the excellent work on this front with Groundpounder.

 

Grow

 

We should strive to continue to grow within our community. Our 1st F will continue to draw new men in, but we should continue to find new ways to get our name out there and make all of South Wake (not just Holly Springs!) aware of F3. FiA did a great job of outreach at Holly Springs Half Marathon – we should find some active outreach activities of our own to do. We have done events with Hope Community church in the past – I’m sure we can find at least 4 events throughout the year to staff to spread the word about F3. If F3 means as much to all of us as we frequently say it does then we should have no qualms getting 4-5 guys together to spread the word at a few events!

 

We must also continue to have our pax grow accelerate in all aspects of their lives. We do a great job of pushing each other to accelerate in their Fitness (lots of great half and full marathon testimonies out there) but do we meet our full potential outside of fitness? Are we creating community(ies) outside of workouts? Shield locks? Serving together? Slide Rule continues to accelerate us here, and the January Shield Lock challenge is a fantastic start. We’ve seen many of these groups be organically created over the past years – let’s be just a bit more intentional with them moving forward. It doesn’t have to be awkward or forced, just purposeful and value added.

 

Serve

 

2019 will go down in the history books as the year that we gained a 3rd F for the first time. We might not be where Slide Rule wants us to be (guy has high standards!), but we should recognize that we have improved a ton and have grown so much as a region. T-Claps! 2020 should be the year that we continue to serve and be active within our community – we are, and always will be, Freed to Lead, but I envision us selecting the key (and popular) partnerships from our 2019 Breathtaker campaign (Healing Transitions, Meg’s Smile, Food Pantry, A Cure In Sight, etc) and doubling down our efforts (and thus impact) on these organizations.

 

I would also like to see us serve the pax of our region further through internal 3rd F opportunities. Q-Source was again a huge step up for us as a region, but the nationwide effort ends with the 2019 calendar year and we need to move on to something else. The Garner area pax have a great study that meets weekly on Thursdays at 0545 at the Banks Road Sheetz. I would like to see an option or two pop up around our Holly Springs/Fuquay pax – remember it doesn’t have to be Christian focused (and ideally all of our options shouldn’t be). There are some rumblings of new opportunities – I look forward to what our region plants in the 2020 year!

 

So there you have it. Let’s go enjoy our holidays and if you’re in town get after it with those throwback AO mini-convergences. 

 

See You in the Gloom!

 

~ Pikachu