3-27-23 Paradise City

Three PAX Prove to be AGILE

Paradise City, Where the Grass is Green and the Hills are… 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 decisions—much like F3’s mantra—Freed to Lead. The TEAM identifies which features or “user stories” 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 hill—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 SPRINT—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 customer’s requirements. And to make these deliveries FREQUENTLY. Today, we delivered two sets of 100 reps. But that’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, we’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 Citizens’ recent acquisition of Silicon Valley Bank.

Announcements: Remember to plant your F3 flag at every workout. If you don’t plant an F3 shovel flag, it’s just a bunch of guys working out together. Passersby likely assume it’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!

Paradise City Q of the Year?

YHC showed up early to set up some equipment for todays beat down. The preblast had a comment saying this would be the best Q of the year. Needless to say I think it was, considering there was only 1 other one. This is the rare occasion I have the honor to Q PC and know the standard mileage is 3 or more. YHC wanted to bring the intensity and keep the PAX moving with the option to push themselves. We had 11 HIM show up for the main event with a few ECers. One dude rucked it up as well. This is what we did.

Run big loop reverse with warm up exercises along the way.
Frankensteins
Windmills
Skiers
Copperhead Dirkens

7’s on ramp down to sportsman – burpees and worst Merkin ever
Agility ladders on the flat in the middle

Stack’ems in the parking lot (snake)
Shoulder tap merkins x10
Freddy Mercury’s x20
Chilly jacks x30
Bobby Hurleys x40 – didn’t have enough time

No Mary
No new announcements
Prayers for lady dying of cancer, church family had a loss, Pablo’s family with their loss.
YHC challenged the PAX to stop going through the motions and get out of their comfort zone. Do something to benefit someone each day.

Pleasure to lead men!
BS out

Meet Charles Bronson

EC: Standard 2 mile route – solo

Warmups: Ran one lap around the main circuit and stopped for Good Mornings (10x), SSH (50x), and that’s about it. Back to the basketball court area for the ME. 

ME: I centered the workout on reaching 3 miles running. How do you get there? You run around the main 0.5 mile circuit 6 times. No problem. But what about the exercises? Hmmmmm. Hello Lexicon!

Meet Charles Bronson. Wikipedia: One film critic said that Bronson “oozed male life-force, stoic toughness, capability, strength.” Ha! That’s perfect for an F3 RESPECT week workout. 

In the Charles Bronson exercise, you begin with a 50-rep exercise–again, perfect for RESPECT week. We did overhead claps, jump lunges, LBCs, Merkins, and regular lunges. Next time I’ll make the exercises a lot harder. 

I had set up cones on the back stretch, where it’s slightly uphill, perfect for accelerated runs. We did the exercises and runs together. 

Cone 1: Accelerate to cone 1, but you must reach your top speed as you cross the finish line. So, you must accelerate all the way! 

Cone 2: Decelerate to cone 2. Because you hit top speed at cone 1, you need a short distance to slow down.

Cone 3: Bear crawl from cone 3 to upper corner of the lot. Then, run together, circling back to basketball court corner, rinse and repeat five times, at least.

Mary: 3 minutes ab work, including 50 big boy sit ups and more.

RESPECT Message: Be a positive impact on your community. Last weekend I was biking and was disappointed to see graffiti on the freshly painted white walls as I passed through the under pass tunnel. On my return, however, I could smell fresh spray paint. Aha! Thinking I was gonna catch the culprits red handed, I rolled into the tunnel to find a father and some teens spraying white, over the graffiti! I was so impressed. The community wins! 

So, if you see the opportunity to have a positive impact, go for it! 

Paradise City 10/24

FNGs: none

Warm Up: SSH, Good Morning, Fazzio Arm Circles F/R, Windmill, Imperial Walkers

The Workout: Simple 7’s – Make 7 laps around Ting with stops at the top of the ramp and basketball court.  At each stop PAX perform 7 hand release merkins and 7 Freddie Mercury’s IC.

Mary: Homer to Marge, Low slow flutter and LBC

Announcements: CPR class

T-Claps (Recognition): All PAX posting on a Monday morning!

Prayer: unspoken

Field Trip at Paradise City

EC:  Skidmark, Emeril, Redenbacher, Sunshine, Pikachu, Mr. Terrific, Pablo, Cupid

FNGs:   Not today

Warm Up: Lap around Ting with stops for SSH, Frankensteins, dips at the guard rail, Good Mornings, Imperial Walkers, and Hillbillies.

The Workout:  PAX counted off into groups of 2 and headed out on our field trip to Artic Ridge Way, travelling in a scout run. When we arrived at Artic Ridge Way, YHC informed the group that we would run to the top of the hill and do 7 sumo squats and then run back down to the bottom of the hill for 7 Star Jumps. We completed this 4 times in a row and then returned to Ting on a scout run. We still had a few minutes left when we returned so we headed up the ramp for another lap. We stopped at the top for Sir Fazio Arm circles, stopped by the tennis courts for 5 burpees OYO and then back to the flag.

Mary: Short on time.

Announcements:  Tetanus will be stepping down as site Q at TBD. Need someone to step up and take over, freed to lead. Reach out to Tetanus if you are interested.

T-Claps (Recognition): All PAX for showing up today and putting in the work.

Prayer:  Unspoken, keep PAX healthy.

YHC took us out. Thank you the opportunity to lead.

Climbing the Mountain to Paradise City

FNGs: None

PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp.  We did our stretches on the way back up the ramp stopping at each blue sign.  Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides.  At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds.  Round one: Merkins, Shoulder Taps, Side planks all sets of ten.  Round two: Squats, sumo squats, lunges, Richard Simons one leg squats.  Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.

Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers.  Thanks @Pikachu for the cadence counts.  Very nasty and lots of chatter.

Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.

Bakers Dozen for June Ultimate at Ting

5 June challengers did some EC to get max points to start the week of right (Cupid, LED, Sunshine, Fram and Breach)

A Baker’s dozen of running crazed warriors took the filed at Ting for the June challenge version of Ultimate

Cupid, LED, Fram, Wham-O, Roaming Knome, Gillette, Gump, Sunshine, UTI, Kubota, Yogurt, Cornholio, and Breach on the Q

Warm Up: 22 Counts of Side Straddle Hops, Frankensteins and some Good mornings to stretch those hamstrings.

The Workout: Ultimate, 3 merkins on the frisbee drop to start, then 3 Squats and a 10 count exercise for each score, we did some Side Straddle Hops, Merkins, Burpees, LBCs, Big Boy Situps, Hillbillies, Imperial walkers, and some Squats.

Mary: Learned a little more about Gump and found that his name has nothing to do with running

Announcements: 3 Alarm is doing better, we are going to take this week off but @Yogurt requested that we come back in force next week to bring his spirits up.

Prayer: Pray for us, a lot of shootings out there, we need to heal together as a country. Talk to your kids about an active shooter. They need to know what it is so they can be aware of the situation if it ever arises.

20’s on the ramp

EC:  Skidmark, Dawgpound, Emeril, Pikachu, Woody

Warm Up:  1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,

The Workout:

Two teams of 10 PAX each.  1 PAX from each team runs to top of the ramp to perform 1st exercise .  Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise.  Continue thru until all 20 exercises are complete.

While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.

MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg.  Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX

Mary: Stretching

Announcements: Shirt order complete. Paradise City order coming soon.  Need aid/water station helpers for the Spring Classic.

Prayer:   Jessica and Melanie

Was I Missed?

After the callout from Dumbo last week, I realized I hadn’t been to Paradise City in a bit. Well, YHC decided to throw down a “no secrets here” workout, where everyone looped the entire park more than several times. I think around 3.2-3.5 miles, depending on watches, etc. All Pax stepped up to take several turns in calling 10 count exercises at our stops along the way.

FNG’s: none.
Warm Up: Warm up lap around the entire parking/soccer field L loop. Stopped at bottom of ramp, Top of Stairs, Corner of Sportsmanship, Guardrail, top of hill by tennis courts, over by dumpsters, knee wall at top of ramp. Exercises along the way were: SSH, Imperial Walkers, Frankensteins, Irkins, Good Mornings, Sir Fazio’s, Shoulder Taps…all x10.

The Workout: Split in two groups, that ran opposite directions, all stopping at the same spots, to do a PAX choice of a 10 ct. exercise. Two rounds were Indian runs, two rounds were Mosey. We finished a last round together until reaching the basketball courts…literally as time expired.
Mary: built in
Announcements: Long Ass Run Sat. Feb 12th on the ATT…details from Skidmark.
T-Claps (Recognition): Good to see Tetanus back out at Paradise City! Thanks Dumbo for the push!
Prayer: Spoken/Unspoken. Thanks fellas for the opportunity to lead!

Emeril Meant Business Today

9 PAX to celebrate YHC’s birthday Q! Number 42 was on display for some of our time as well as a quick team effort to “lift guys up”. Emeril…my polish brother…was definitely the man going after it the most today as he took the Main Street Hill hard…every time today! Great work and thanks for joining me to celebrate life!

FNG’s: None, however YHC wasn’t sure because I can’t see in the dark and thought maybe…BossHog was someone else.
Warm Up: SSH x20 IC, Good Mornings x10 IC, Sir Fazio’s F/R x10 IC.
The Workout: A full lap around the soccer loop/ramp stopping for a total of 42 Burpees along the way as we made our way up to the Main St. flagpoles.

Next, we did 11’s. Merkins at the flags, Ground Pounder’s with rocks from the hole up by the street. Emeril was motivated today!

We did a full loop of Indian Runs, with stops along the way to do partner rows (2 PAX act as base, other PAX does inverted rows and rotate). We did this 4 times along the way. Each PAX did 5 rows per stop. We did a quick stop for a silent BTTW by the ticket booths.

We ran down to the guardrail to do 42 dips before heading for Mary.
Mary: Freddie Mercury, LBC’s, Homer to Marge, Pickle Pounders all either x15 or x20.
Announcements: CSAUPS in Carpex and here on October 16th.
T-Claps (Recognition): Emeril…beast mode!
Prayer: YHC took us out. Praise for Pikachu’s M starting a new job!