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What is that smell?

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With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.

FNGs: None

Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC

The Workout:

3 Mile Route:

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

Mary: MIA

Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.

T-Claps (Recognition):

Prayer:  Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19

Dumbo took us out.

Reps by Jack LaLanne

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FNGs: none
Warm-Up: SSH x 15, Hillbillies x 10, Imperial Walkers x 10, Good Mornings x 10
Jack LaLanneThe Workout: Part of legendary fitness guru Jack LaLanne’s exercise routine was to use lighter weights but work until muscle fatigue. Science has since shown this to be a potentially more effective way to build muscle. Today’s workout goal was to get a taste of that methodology.
After the warm-up, we started a jog towards the baseball fields. We would make our way around, stopping every once in a while to do some exercises.
– Shoulder taps, in cadence (forgot the final number)
– Negative pull-ups x10
– Prisoner Squat, in cadence x50
– Murkins x10 followed by Durkins x10
– Balls-t0-the-wall 10 count x3
– Side lunges, in cadence x15
Made a stop at the rock pile for some high rep rock work:
– Curls for the girls, in cadence x50
– Triceps, in cadence x50
– Ground Pounders, in cadence x50
– Chest Press, in cadence x50
– Ruh Rohs, in cadence x50
Mosied over to the picnic tables for some Urkins, Durkins and Dips, x10 each. Then People’s Chair, 10 count x3.
Continued mosey, picking up another round of Prisoner Squats, Murkins, Prisoner Squats, Murkins while jogging down the length of the soccer field and back (YHC was trying to run out the clock). Back up to the concession stand for some more side lunges and then back home for Mary.
Mary: Two rounds of popcorn Mary.
Announcements: mulching (as of 9/19, complete!)
T-Claps (Recognition): Forceps and Oboe for showing up on a dreary, wet morning.
Prayer: Forceps for closure
Moleskin: As I mentioned before, I got the inspiration for this morning’s workout from Jack LaLanne. At age 70, he towed 70 rowboats for one mile! Really an inspiration for everyone. If you take care of yourself, exercise and eat right, you can maintain an active life into your later years. Here’s a quote from him:

“I know so many people in their 80s who have Alzheimer’s or are in a wheelchair or whatever. And I say to myself ‘I don’t want to live like that. I don’t want to be a burden on my family. I need to live life. And I’d hate dying; it would ruin my image.'”

Counting to 15 Sucks

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FNGs: none
EC: Nemo, Coal Ash, Bulls Eye (bike ride)
Warm Up: Quick jog around the block, dodging the one car that was out. Circle up for SSH x 15, Imperial Walkers / Hillbillies x 10 each, Fazio Arm Circles front and back x 10 each, Daisy Pickers x 10.
fifteenThe Workout: PAX were instructed to select a medium-sized rock and meet up at the amphitheater. It went like this:
Curls for the Girls x 15
Triceps x 15
Ground Pounders x 15
Ruh Rohs x 15
Bus Drivers x 15
We did this for 3 rounds. On the fourth round, we reduced the count to 10. In between each round, we ran around the library and did lunges in the Craigs List meetup parking lot. After the last round, we returned the rocks and did an Indian run around the library and back for Mary.
Mary: WWIIs x 15, LBCs x 30, Freddie Mercuries x 20, Mountain Climbers x 20, 6 inch hold 10 count to Low Slow Flutter x 10 to 6 inch hold 10 count.
Announcements: Mulch sign up! Also, know your limits when working out and let someone know if something doesn’t feel right.
T-Claps (Recognition): Bulls Eye for coming out to exercise before a busy day of virtual school.
Prayer: Coal Ash’s father-in-law for healing, families navigating school, families dealing with Covid, Crab Legs as he continues his journey.

Good Ol’ String of Pearls

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FNGs: none
Warm Up: SSH x 15, Hillbillies & Imperial Walkers x 10 each, Good Mornings x 10
String of PearlsThe Workout: The concept of a string of pearls may or may not be unique to the F3 Nation. The concept is simple enough though; you run a little, do an exercise, rinse and repeat. We finished up with the warm up and took off. YHC was kind of making it up as we went, so I’m probably forgetting some of what was done. But some exercises that made an appearance were the good ol’ Murcan, negative pull ups, squats, WWIIs, air presses, balls-to-the-wall, Urkins/Durkins/Dips. A good pace was kept along the way. Came back to the tennis court for Mary.
Mary: Popcorn Mary. To be honest, I don’t remember all of what was done. But we had enough time for the rounds before calling out quits.
Announcements: Mulch sign up!
T-Claps (Recognition): Flojoe for the nursing work he’s doing.
Prayer: Flojoe’s family while he’s away, families navigating school with their kids, families with members dealing with Covid, Crab Legs as he continues his journey.

AUG, 26 2020: 3RD F LEADERSHIP MEETING

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FNGs: Nope

Warm Up: Pikachu, ShamWow!, Dahmer, and Bernie put in some miles before we got started.

The Meeting:

  • Hope on the Homefront – 3 days to commit before Hope goes to another group to staff
    • Possible Action: Consider the creation of a “Tiger Team” that would readily join this effort when called by Hope
    • Look to suggest projects from South Wake PAX to offer up to Hope (See HS Food Cupboard)
      • Possible Action:  Call out to PAX for project ideas to jump start our relationship with Hope
  • HS Food Pantry Efforts on deck
    • Seen as potential/good alternative for PAX that struggle to join Mulching on Saturday.
    • ACTION: ShamWow! to reach out to Dumbo about the work and scheduling options.
  • Adopt a highway FV Sept 19
    • ACTION:  Know the date, Get ready to support LED in getting staffed for this effort.
  • F3 + Town of Holly Springs aka Mulch Project
    • https://photos.app.goo.gl/a5aj4bkYJqN5egdz6
    • ACTION: UTI to request a writeup in the Town Newsletter about F3 with a focus on 3rd F (with further info on the other Fs)
      • ACTION:  Find a writer for said article?
    • ACTION: UTI to request the inclusion of a sign(s) to commerate the work at the Bass Lake
      • ACTION:  UTI to find a craftsman to build sign(s) – Dovetail, Pumpkin Spice, ???
    • Discussed Lessons learned from Mulch project
      • Need a sign to promote F3 at Work on the trail – have our website on it or something
      • Flags are mandatory
      • Get HCs for shift Qs up front and let the Qs fill the roster for each one.
    • Weeks added to sign-up sheet so we can finish.  We are about 80%+ there.
    • Town has discussed future initiative to support mulching at park between library and cemetary
    • Town has mentioned giving F3 access to the soccer turf at Womble, possible lights as well
  • Ted Talk. commit to first topic and group
    • ACTION: Dahmer will take the lead on content for first session Tues, Sept 29th
      • Dahmer to send outline soon to Shredder and 3rd F Qs to help set the stage/get the word out
      • Zoom from Pikachu or ShamWow
      • Plan to record the session presentation – probably not record/retain the conversation that might follow
      • Abe will take the lead on video production for this one
    • ACTION: Shredder to start getting more sessions on the books and set dates
      • Dauber, Tetanus/Moped, Rams, Sliderule, etc
      • Will encourage leadership for future sessions along with first session
      • Solo and Group presentations welcome
  • Inclusion/Diversity
    • Bernie has some of our questions answered
    • Some of us have watched The 13th for some insight –  https://www.netflix.com/title/80091741
    • Bernie to schedule meeting with Subject Matter Expert in the near future for 3rd F leadership
    • Education for this group and considerations made for next actions or further discussions
    • Possible Ted Talk Topic… we’ll see

T-Claps (Recognition):  South Wake PAX responsible for the awesome donations to Healing Transitions from the South Wake Q swap.

F3 SW 3rd F Leadership Meeting Brought to you by Pokemon Coffee, Inc

Abe visits the Nest

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The call went out last night for a Q for the Nest. I’ve never been to the Nest, so I figured it was a good excuse to make the trek down to the ‘Quay. YHC didn’t have a plan going in. I got there a little early to scope it out, and seeing how squarely-shaped the park was, good ol’ 7 of Diamonds seemed to fit the bill. Martini and H1n1 were already there, running EC. Two FNGs showed up a few minutes before 0530 to make a nice, manageable team of 5. The newbie spiel was delivered and we were off.
FNGs: Bogey (likes to golf) and his son Sweet Tea (works at Chick-Fil-A)
EC: Martini, H1N1
Warm Up: Jogged around the parking lot, then circled up for SSH x 15, Imperial Walkers x 10, Hillbillies x 10, Fozio Arm Circles, 10 forward / 10 reverse, and Good Mornings x 10.
The Workout: 7 of Diamonds was the name of the game today. But instead of rounding the bases, we rounded Falcon Park. Round 1, 7 reps. Round 2, 14 reps, Round 3, well, you get the picture. Exercise one is the standard murkin. Exercise two is the prisoner squat. Exercise 3, catalina wine mixers. Exercise 4, WWIIs.
PAX then jogged around to the brick wall in the parking lot and grabbed some people’s chair. Everyone held people’s chair while one PAX rain down to the end of the parking lot and back. Then it was the next PAX’s turn. We did this until everyone had a turn to run.
We ended with a quick indian run around the parking lot.
Mary: LBCs x 15, Freddie Mercuries x 15, Shoulder Taps x 10, Pickle P0unders x 10, Reverse LBCs x 10, something else I forgot and American Hammers x 10.
Announcements: Mulch sign up
T-Claps (Recognition): Bogey and his son Sweet Tea for coming out and joining us in the gloom.
Prayer: Parents juggling their kids’ school, especially Norm’s wife who’s flying solo while Norm is away for training.

Running the Tables

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FNGs: None

Warm Up:  As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC

The Workout: Pax split up into 3 groups and mingled around Casino Royale.  At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work.  At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).

Station 1 – various exercises with TRX bands and tabletops

Station 2

Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands).  Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees

Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.

Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands).  Finished up with some blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Station 3

Using the path around the south end of the park (800m long)

First lap – merkin half mile with appearances by some of Boy George’s favorite characters.

100m runs with stops along the way for 8 different style of “merkins”

5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence

Second lap – burpee pyramid with sprints

100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery

Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees

Mary: Finished up 1 round of blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Announcements: Mulch at Bass Lake – signup slots still open for this weekend

T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap.  For all the Pax that contributed to the clothing and hygiene product drive.

Prayer: Boy George

I like big tires and I cannot lie.

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FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10,  Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout:  YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions.  Once the ME starts neither rocks nor tires touch ground.  Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground.  So during the rotation PAX had to pass the coupon to the next group.  5 burpees per drop to be tallied up and done at end…a few more audible mumbles.  After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group.  Big Tire Group. 3 PAX per tire.  For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion.  3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC.  4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle.  They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.

Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:  Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.

Beautiful weather this morning! Overcast with a light drizzle. Could not get much better this time of the year!

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Rolled in to Hilltop Needmore Park to find none other than Pots. We chatted a few minutes and the PAX started rolling in. We packed up all of the Ruck packs and we are off at 6:00 am.

FNG: None

 

The Workout: We Rucked from NeedMore AO to Momas House of Thrift. Great mumblechatter along the way. Midget was his normal mouthy self this morning. We estimated we had around 400lbs or more we dropped off this morning. What a great way to start your Sunday off giving like we are called to do. Slid over to Dunkin wher Midget picked up the bill for coffee and donuts. Headed back to the Park and we ended up with a little over 8 miles. Way to show up this morning!!

Announcments: Mulch sign up

T-Claps: Midget for headlocking Hot Tub Time Machine and No Sugar to make the drive from Raleigh. Great having them join us this am. Midget for the hospitality at Dunkin. 8bit (2.0) for being so active and keeping us straight. Good Luck to him as he travels to NY.

 

Prayer: YHC took us out!  It’s an Honor to Co-Q this AO with Pots!

 

 

Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)