Posts

Dirty 30

/in , /QIC:
PAX: , , , , , , , , , , , , , , , , , ,

After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.

FNGs:

None today.
Warm Up:

Mosey across to the old Ivan parking lot.

SSH x30 IC

Sir Fazio x15 forward x15 backward

Imperial Walkers x15 IC

Hillbillies x15 IC

Mosey down to end of the parking lot (towards the pond)
The Workout:

5x Burpees at the end of the lot

Crab walk halfway up the lot

30x of an exercise of the sheet

Mosey to end

5x Turkish getups

Bear crawl halfway down

30x of an exercise on the other sheet

Mosey to end

 

Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.

We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:

Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:

Rune continues – next week is team Skidmark’s rest week.

U-Turn and Disney are looking for site Q’s. Step up and lead!

2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:

Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.

Martini’s mom.

Full House’s wife’s uncle and former colleague passed this week.

Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.

An honor to lead this morning men – thank you for the encouragement and accountability for another year!

Just another manic…wait, what day is it?

/in /QIC:
PAX: , ,

Another beautiful morning in the garage.  All this working out in there reminds me I really need to sweep it out.  Chill cut planks and chill cut plank jacks this weekend have pieces of mulch and rock stuck in my forearms, possibly forever.  I don’t typically wear gloves when doing this because its a garage floor and not the Possum Trot parking lot but, man, I really need to clean this.

FNGs:

None

Warm Up:

SSH x20

Good Morning x10

Daisy Picker x10

Sir Fazio Arm Circles x10

Seal Claps x10

Imperial Walkers x10

Hillbillies x10

The Workout:

Today was some tabata style work, first focusing on our legs and then on our shoulders/upper body.  We did two rounds of two exercises, 40 seconds on and 20 seconds off, rotating exercises.  For example the first set was squat hold and squat jumps so we did a 40 second squat hold, rest for 20 seconds, AMRAP squat jumps for 40 seconds, rest for 20 seconds, and then repeat that and then move on to the next set.

2x Squat Hold/Squat Jump

2x Star Jump/Sumo Squat

2x Lunge/Reverse Lunge

2x Squat/Speed Skaters

Bolt 45s – did these as a burn out for our legs before moving on

Upper body and shoulder work consisted of:

2x Plank Hold/Merkins

2x Single arm plank (alternating)/wide grip merkins

2x Chill cut plank/Carolina dry dock

2x Air presses/Overhead claps

Mary:

WWII x20

Freddie Mercury x10

Homer to Marge x20

LSF x10

LBC x10

Announcements:

None really.  It’s good to see the 1st F channel in slack alive again as well as reading all the backblasts.  It’s adding some normalcy back in to everything.  Also be on the lookout for virtual races.  Most of the stuff we’ve all registered for has been cancelled but there are lots of virtual options popping up almost daily.

Prayer:

Abe’s wife who has an  interview today

My job and the stress involved in having to do another round of layoffs

Pumpkin Spice’s friend Kathy who lost her battle with cancer on Monday morning.  Pray for their friends and family and especially her husband Allen who has to deal with the loss of his wife.

 

010000

Beach body Ab work at Downtown Train

/in , /QIC:
PAX: , , , , , , , , ,

Ten strong for an ab workout at Downtown Train even had a nice surprise and rare visit from several PAX we don’t see too often!

FNGs: Nope

Warm Up: 10 burpees OYO, SSHs, Windmills, Merkins, 10 squat jumps OYO

The Workout:

Mosey to library parking lot and partnered up for Dora. Exercises and count was 200 American hammers, 300 dying cockroaches, and 400 LBCs. Partner 1 did exercise while partner 2 ran lap around parking lot. Rotate and repeat. After total rep count for each exercise was finished, held plank hold for 10 second count by each PAX (3 rounds).

After Dora , moseyed to parking garage for  some suicide ladders of WWIIs (5, 10, 15) and once to the far end of parking deck 50 mountain climbers (two rounds).

Mary: Wen’t around the circle and each PAX called an exercise. 20 burpees OYO, Homer to Marge, good mornings, Freddie Mercury, can’t recall the rest but each PAX got a turn.

Announcements: Check Facebook and Slack

T-Claps (Recognition): Fed Ex, LED, Fonzi, and Warbucks for making the rare trip to Downtown Train.

Prayer: Spoken and unspoken, friend of Pumpkin Spice, YHCs brother-in-laws father, Wallaby, Forceps, Fed Ex’s co-worker.

New Route to Crossways

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,

EC: Skidmark
FNGs: Nope
Warm Up:
Circled up for the following:
Side Straddle Hops
Frankenstein Kicks
Leg Swings
Good Mornings
The Workout:

Took the Paradise City EC route and when we got to the greenway we took it to Crossways. Ran Crossways and back. Then took the greenway back to the parking lot.

Mary:
Circle up for the following:
Hamstring stretch. Pulling you down by holding onto your calfs and pulling.
Runner Pose deep stretch. Keeping your back upright push into the stretch.

Announcements:

Run for Dede April 4th https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):
Prayer:
Pikachu’s wife
Wiggly
Forceps and his family
Wallaby
Lipstick’s Sister

FEB, 25 2020: 3RD F LEADERSHIP MEETING

/in /QIC:
PAX: , , , , , ,

EC: Dahmer and SlideRule put in 5 miles before the meeting!!!

On our own, organically, F3 South Wake is an amazing community to behold.  We care about each other a great deal and when we point our attention at things.  Anything really….  We bring out the best in them.  This year as we have these meetings, I wonder if this is happening because of the focus we’re putting on things this year or if the fact that we’re taking some extra time to take stock means we are just getting to watch MORE amazing things happen.  I do think we have some pretty extra-ordinary things in motion in 2020.  Just read below, In just 2 months we’ve had 2 big BackBlast worthy events and alot more that are just as important and impactful.  Take a moment and soak this in, then strap in and get back to work.  We’ve got alot of investing to do in our community this year.  Can’t wait to get this done with you #HIM!

Recap Since Last Meeting

  • WE HAVE A CALENDAR!!!  https://f3southwake.com/schedule/calendar/
  • Mama’s House – QIC:LED
  • Food Pantry Greenhouse – QIC:Dumbo
  • First Friday with Breach
    • Accounts put at least 20 PAX on hand to support Travis Manion
  • Hope on the Home Front
    • No news here, waiting for PAX to bring deserving projects forward to take advantage of this new partnership. Check in with Wiggly, Dumbo, or UTI if you have an idea.
  • Adopting Roads – no dates yet
    • HS Road with John Deere (no dates yet)
    • New FV Park Hilltop Needmore pending from LED (no dates yet)
    • Yogurt’s hood has a road near Womble so hit him up if you want some 3rd F goodness
  • PAX Support
    • As we do.  We’ve supported our own through some hardships this month.  Great job PAX.  Always humbling to seeing the power our community has to lift each other up.  Money raised, boxes moved, and being present when required.

Ongoing Business

  • Golf Tournament for the Food Pantry (Slide Rule)
    • Goes to support Food Pantry operations – they support anyone that needs a hand.
    • This is happening!!!  Oct 12th (need 72-100 players @ $100 per player)
    • Mason Jar title sponsor (goal $20,000 in total sponsor money)
    • Charity Dinner before hosted by Mason Jar
    • Looking for at least 5 HCs to help SlideRule, take a piece of the effort to get sponsors, etc
    • Looking for someone to help produce a promo video as well – spotlight 
    • Meeting coming soon from SlideRule – watch Slack and the calendar!
  • Mind Survey (Shredder\Tetanus) – Support our own
    • CLICK HERE
    • Reminders out on Slack and Facebook
    • Considerations for many ways to facilitate these
      • Hope classes that line up?
      • Dahmer has access to a classroom
      • Restaurants have private rooms
      • Source leadership on certain topics from South Wake
    • Real discussion on this once we get the results to determine the move-forward.
  • Shirt Orders (UTI)
    • Formal Polo, SW logo on the sleeve (price both) – f3southwake.com
    • Work T-Shirt, tri-blend logos (might need a release for logos of charities
    • Encourage PAX to buy an extra one, loan or sell to an 3rd F FNG
    • Need to get orders in before Meg’s Smile Tourney for formal Polo
  • Wake Monarch (Dahmer)
    • Call with the board, initial planning in process, gathering potential costs to run a race for them (2021 likely)
    • Wake Monarch are working to secure a location (NC State?)
    • Dahmer reaching out to Ryan M. aka WOD Father to get some insights on what to prepare for the race
  • #ACCELERATION (Abe)
    • Check out the channel on Slack.  It’ll make you stonger
    • Abe will be seeking out and recruiting for race support opportunities, working with FiA on any partnerships on that front too.
  • FiA Update (Zombie Bride)
    • FiA has a new newsletter, it’s out on mumblechatter in Slack
    • 2.0 Convergence with FiA – March (F3 leads) and April (Co-Q)
    • They are planning to run the Packet Pickup at Spring Classic
    • FiA will be a presence at Run the Ridge

Looking Ahead

  • June – FNG/Cotter challenge leading up to the Megs golf tournament (raise the funds the month before)
  • July
    • ShieldLock Challenge is BACK!  determining any tweaks or changes
    • Meg’s Smile auction & golf tourney manpower
    • 4th of July Event Tent Presence and post-show clean-up powered by F3
  • October
    • HollyFest tent Presence and post-show clean-up powered by F3
    • Food Cupboard Golf Tournament

If you feel like you’re missing out or have an idea you’d like to share and get some support on.

Show up at our next meeting – 3rd Wednesday of Every Month

So There’s This Guy in Front of the Elevator doing Jumping Jacks…

/in , /QIC:
PAX: , , , , , , , , , ,

EC: Yogurt, Full House

A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.

The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor

Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change.  This train went down to the wall and back until all pax climbed the stairs twice.  AMRAP exercises were:

Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches,  and 3 sets of Burpees mixed in there.  I think I heard Da Business say “c’mon seriously” when YHC called for the first set.  It’s ok, he was the stair climber on the last set of those. RESPECT  .

The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.

Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday.  Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up.  Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon.  This young man needs this community of HIM. Honored to lead fellas!

Murph-Adjacent

/in , /QIC:
PAX:

FNGs: none
Warm Up: SSH x25, Good mornings x10, windmills x10
The Workout: YHC has been doing murph training with some co-workers lately, so I figured I’d do a “murph-adjacent” workout today. It went like this:

  • Jogged from the parking lot to Holly Springs road and back.
  • Grabbed a rock. Curls for the girls x50
  • Muricans x20
  • Squats x30
  • Went as long as time allowed. Ended up being about 7 rounds.
  • Jogged down the greenway, around Veteran’s Park, and back to the parking lot for Mary.

Mary: plank hold for 10 count, side plank for 10 count each, LBCs x10, WWIIs x10
Announcements: Forceps’ son’s memorial is 2/29. Check slack for more.
T-Claps (Recognition): All the HIM who rallied for Forceps this week.
Prayer: Forceps and his family for continued strength, Wallaby for strength and healing, Crab Legs, military and first responders.

I thought you were lying.

/in , /QIC:
PAX: , , , , ,

Had 6 come out for some fun at Cletus. YHC had a few workouts in mind heading into Friday but the weather threw any plans out the window. The only thing I knew for sure was that we were going to do 100 burpees. Not sure if anyone was actually going to show, YHC, was somewhat surprised, given his love of burpees, to see Da Business ready to roll. When I got out of the car it was at that point he informed me that he hadn’t read the slack announcement of 100 burpees until about 1 minute before I arrived. I briefly thought about changing my mind….nah. Hardee, Flojo, and Nemo rolled in and off we went. Early in the workout Flowjo hurt his knee so he and Hardy left. Hope the knee is ok!

FNGs: Nope

Warm Up: Moseyed to picnic shelter. To get our 100 burpees in we had to start strong. Slaughter Starter 30 burpees OYO; SSH x 50 in cadence, windmills, fazio arm circles (forward/backwards), overhead claps, seal claps, jack webs; 10 burpees OYO.

The Workout: Partnered up for…

Round 1: Peoples chair (partner 1), bear crawl to end of pavillion crawl bear back (partner 2), 3 set each exercise

10 burpees OYO

Round 2: Balls to wall (partner 1), lunge walk to end of pavillion and back (partner 2), 3 sets each exercise

10 burpees OYO

Round 3: Peoples chair (partner 1), log jumps/bunny hops to end of pavilion and back (partner 2), 3 sets each

75 LBCs

10 burpees OYO

Round 4: Balls to wall (partner 1), sprint forwards to end of pavilion backwards back (partner 2), 3 sets each

10 burpees OYO

Round 5: Peoples chair (partner 1), bear crawl to end of pavillion crawl bear back (partner 2), 3 set each exercise

10 burpees OYO

Mary: Each Pax called out an exercise…6 inch leg lift/low slow flutters, homer to marge, Freddie Mercuries, American hammers, 10 burpees OYO (100 total)

Announcements: Big run tomorrow, Forceps son’s service moved to next Saturday.

T-Claps (Recognition): All PAX for coming out in less than ideal conditions and putting in the hard work.

Prayer: 1 minute of silence for Forceps son.

I was hoping for 5.

/in , /QIC:
PAX: , , , , , , ,

YHCs first Q in 2020 at Downtown Train. Decided we would go on a little field Trip. Seven PAX took on the challenge, worked hard, and hopefully got a little stronger this morning.

FNGs: None. Almost a year of Q’ing and still haven’t had an FNG.

Warm Up: Jog to Womble. Circled on tennis court for: 10 burpess OYO, Hangy things 10 count x 2, SSH x 25, Merkins x 10

The Workout: Mosey’d to rock pile for rock then headed to picnic tables for the following full body workout:

Round 1: Step ups with rock 3 rounds x 10, 20, 30. Between sets of step-ups SSHs in cadence x 30, x 20, x 10

Round 2: Irkins x 5, x 10, x 15. Between sets goblet squats with rock x 30, x 20, x 10.

50 LBCs in Cadence

Round 3. Dips in cadence x 10, x 15, x 20. Between sets of dips, curls for the girls in cadence x 30, x 25, x 20.

50 Mountain climbers

Round 4. Lunges x 5 each leg, x 10 each leg, x 10 each leg. In between sets American hammers in cadence x 15, x 20, x 25.

Feel like I am forgetting a round, but…

Returned rocks and lined up for hallelujah Indian runs. YHC was hoping to do this the entire way back to Downtown Train home base, but was running short on time and we eventually just pivoted to a brisk jog back.

Mary: Got back in time to honor Da Business’s request of 5 burpees OYO.

Announcements: Long run Saturday on the ATT, multiple distances available ending at Mellow Mushroom in Durham. Multiple 3rd F opportunities coming up. Greenhouse build 2/29.

T-Claps (Recognition): All PAX this morning for working hard.

Prayer: Minute of silence for Forceps and his family.

Take your time, we will wait.

/in , /QIC:
PAX: , , , , , , , ,

Ten for some running and rucking at AGS. 7 human and 1 pup runners and 2 ruckers. YHC saw that the Q sheet was empty for AGS and was planning on running his favorite route around Bass Lake anyway, grabbed the Q and made these guys run it with me. Initially planned on running Soul Crusher, but decided against it for safety reasons. I’ll wait until it get a little light out and maybe we can do some hill repeats? COT was slightly delayed due to some sever intestinal distress from YHC. I told them to carry on without me, but being the decent men that they are, everyone waited on me to wrap up COT.

FNGs: Nope.

Warm Up: SSHs, Frankensteins, Daisy Pickers all of which impressed UTI.

The Workout: Womble > Greenway > Bass Lake (clockwise) > Greenway > Womble

Mary:

Announcements: Lots of 3rd F opportunities, new spreadsheet. Keep an eye out on Facebook and Slack.

T-Claps (Recognition):

Prayer: Forceps and his family