Posts

What’s the Standard F3 Penalty for…

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…a whole lot of mumblechatter? Haven’t heard this much since last weekend at Ground Pounder. A new undisputed mumblechatter champion AO? We’ll see. So let YHC know I f there’s an answer to this question. The standardized penalty I used today was 10 burpees OYO. Too soft?

FNG’s: None
Warm Up: Mosey to the former Ivan lot and circle up for ( all IC) SSH x 20, Seal Claps x 10, Overhead Claps x 10, Hillbillies x 10, IW x 10, and Frankenstein x 10.
The Workout: Stop 1 on the journey to get stronger. Each of the 11 pax took turns running the loop of the Ivan lot while remaining pax did an exercise AMRAP together. When runner returns, another pax leaves to run the loop.  Pax switches AMRAP exercises. Go until all pax run their loop. AMRAP exercises were: 3 rounds merkins, 3 rounds WWII’s, 2 rounds alternate lunges, 2 rounds sumo squat jumps, 1 round of LSF’s.

Next stop, the bandstand. Pax on the grass does a 20 count of exercise IC while pax on the bandstand does BTTW. Then pax switch spots.  4 rounds of this with IC exercises being: step ups, irkins, dips, and derkins. Pax up top switched between BTTW and People’s Chair.

3rd Stop, the picnic shelter. Half the pax did continuous SSH IC while other pax “bench crawled” the picnic tables around the square. Pax switch roles. Each man bench crawled and did 50 SSH. If you don’t know what bench crawls are, Skidmark was the first Q to intro me to these.

4th Stop, there’s always rocks to throw around. YHC rotated exercises and all done IC for a total of 45 reps per exercise. Curls for the Girls, tricep extensions, squats, rut rows, and rock spanks. Mumble chatter was extensive during rock spanks. Punishment? The aforementioned 10 burpees OYO. Pax were quick to blame each other for this penalty.
Mary: Tried to get back quickly for Mary but to no avail. Time up as we entered the TBD cage
Announcements: Greenhouse build this weekend. Drop an HC or a DM to @Dumbo. @ Mookie has a goal to Q southwake everything this month. Get out to support one of this HIM’s Q’s. He’s at Tiger Blood tomorrow with a fresh routine to deliver.
T-Claps (Recognition): All the pax who counted cadence while I had my balls to the wall or otherwise occupied in my own beatdown this morning.
Prayer: Our F3 brother Wallaby and family, Pikachu’s M, relief from back pain/injury, our military and nation. YHC took us out.  Thanks my F3 brothers for taking me inside and empowering me to lead and get stronger with you.

U-turn Pickin’ Up the Six

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FNGs: none

Warm Up: good mornings, stretching, daisy pickers, SSH, frankensteins, imperial walkers

The Workout: PAX set up for 3 and 5 mile options, on a damp and wet morning, but hey, the rain held off so that was a bonus.

Announcements: Playhouse build will likely take place weekend of 2/29, Fanny Pack spearheading, Dumbo looking for PAX volunteers to help build green house next weekend, Slide Rule brought up need for PAX to ensure we are all picking up the six – makes us all stronger.  Commit

Prayer: Warbuck’s wifes grandmother, Naperville F3 PAX who recently pass during a workout, Wallaby, Cowboy upcoming travel to Australia.

Picking up the Six

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EC: Shredder and Mr. Terrific

FNGs: Not today

Warm Up:   10 x SSH IC, 10 x Frankensteins IC, 10 x Daisy Pickers IC

The Workout:

3 Mile route: Out and back from Ting to Earp Street.

5 Mile route – The Scooter:

 

 

 

 

 

 

 

 

Mary: Ran out of time

Announcements: Check Slack and Facebook. There are a lot of great 3rd F opportunities this weekend and in the near future. Shredder will be rolling out a survey in the next week or so to determine area of needs for PAX (marriage health, financial, fitness, etc) and look to set up meeting times to work on these areas. F3 is more than a workout and we are all here for each other. The message today was to try to work on these areas before it is too late.

T-Claps (Recognition): Everyone for picking up the 6 the entire route. Good work men.

Prayer: Sprinkler and his family, unspoken, injured PAX.

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

Jan, 22 2020: 3rd F Leadership Meeting

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PAX – I know this is long but please read and look for things you may want to support as we progress through the year.  This leadership team is not exclusive, and we welcome everyone to the table.  If you think you can help with one of these initiatives below please jump in.  If you want to help but dont know where you fit, let us know.

EC:  ShamWow!, SlideRule, YHC

I must have done something to upset ShamWow!, Ended up on my butt less than a mile into the run on a dark uncharted portion of the greenway.  I survived this ordeal and finished up 4.3 miles with these HIM before moving inside for coffee.

FNGs: No

Warm Up:  We all got our coffee and assorted food items and buckled in for the meeting.  YHC started off with some general administrative stuff

  • CALENDAR We have a calendar for South Wake now https://f3southwake.com/schedule/calendar/. We’ll use this to centralize all of our 3rd F events so that PAX know what’s coming in advance.
  • CONTACT INFO Our Gmail account F3southwake@gmail.com has been updated with PAX contact information to make it easier to tag events with specific PAX that may be leading them.
  • PHOTOS The same account has had any/all Google Photos albums from Slack that are still discoverable tied to it. Should help with any future media and archival needs.  Feel free to share your photos with f3southwake@gmail.com to keep the albums there up-to-date.

The Workout:

For the meeting we welcomed Zombie Bride, she is the South Wake FiA Philanthropy Q.  You may also know her as Crosby’s wife.  Some may ask… “Who’s Crosby?”  Zombie Bride listened in to see where FiA and F3 may be able to find some common ground in the 3rd F space.  We hope to continue having a delegate at our future leadership meetings so we can plan accordingly and perhaps steal some ideas from one another.  We also hope to have some co-branded events in the near future so we can invite entire families out to 3rd F with us and introduce them to F3 and/or FiA.  Stay Tuned.

AO Updates

Heart (YHC) – More detail below but TL;DR? – Monarch School (Event), Food Cupboard Volunteer (Volunteer Reoccurring), Mama’s House (Volunteer Reoccurring), Town of Holly Springs (Volunteer Reoccurring)

Mind (Shredder) – Will aim to assess the needs of our PAX (Survey Monkey early February), expect to introduce facilitated and pointed discussions based on feedback.  Will look to do the work to keep Shield Locks supported and introduced to new PAX.  Will also introduce an MIA program to pull Kotters back out.  Be it the gloom, 2nd F or 3rd F.

Cloud (ShamWow!) – Looking to get together some promo materials in terms of flyers, Videos, and to get more engaged with the social medias.  Meeting in the works with Comms and our Nantan to coordinate.

Accelerator (Abe) – See themselves working closely with Cloud.  #Acceleration channel is moving again.  YHC added that he has put all of his races on the South Wake calendar.  Could show an opportunity for those not racing to provide race support instead.

 

TL;DR Content

Cause:  Monarch – Fundraising for a new High School for kids battling/overcoming drug addiction

Q: Dahmer

References:

https://www.wakemonarchacademy.org/

https://youtu.be/iHNztoBkEv8

Update:

Met with Monarch.  Looking into ways to help with their fundraising.  Golf Tournament, Race, Luncheon, etc.  Currently targeting the race and looking for potential partners.  Working with Monarch and their connections to facilitate where possible.  Future meeting TBD

 

Cause:  Holly Spring Food Cupboard

Q: Dumbo

References:

http://hsfoodcupboard.org/

Update:

  • People that use them sometime come with asks that go beyond food (home repairs)
  • Are in the most need for food in the Spring and Fall, expect F3 Food Drives
  • Expect F3 to get involved in the Garden Club
  • Golf Tournament?  Q will be SlideRule if this one comes to pass
  • Feb 1st, looking for 4ish PAX to support Eagle Scout greenhouse build following our $600 donation for supplies (THANK YOU SOUTH WAKE) – https://www.gofundme.com/f/greenhouse-and-shelving-for-hs-food-cupboard

 

Cause:  Mama’s House

Q: LED

References:

http://mamashouseofthrift.org/

Update:

 

Cause:  Town of Holly Springs Parks and Rec

Q: UTI

References:

https://hollyspringsnc.us/214/Parks-Recreation

Update:

  • Looking to give back to the town that hosts our shenanigans.
  • We will look to get involved in the 4th of July and HollyFest events
  • Help clean-up post event, get a tent during the event as well.

 

More HEART items being worked on and discussed – Truth In Nature, Hope on the Homefront, Meg’s Smile.  Keep an eye on the calendar https://f3southwake.com/schedule/calendar/.

 

View our master “plan” – https://docs.google.com/presentation/d/14rcT2XZDKsv2jIorN85W474V0xJVa9p-V8wzzSx7ijw/edit#slide=id.gc9374547a79f840_0

Mary: I believe Zombie Bride’s hospital name is Beth…  So…  Nope….
Announcements: Did I mention we have a calendar!? – https://f3southwake.com/schedule/calendar/
T-Claps (Recognition):  3rd F leadership is on point.  Some really exciting stuff happening in 2020 and these guys are really passionate which makes it even easier!
Prayer:  Silence

That’s what she said

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When YHC saw a last minute opportunity to step up and Q the AO with South Wake’s best mumble chatter he jumped at it. Rolling in at 7:20 to a few cars from runners who had started much earlier I was happy to see Dauber and Sprinkler around. Other pax rolled in and Banana Seat ran in with ~-30 seconds to spare. But since YHC can’t do high impact burpees for punishment were out of the question.

FNGs: None today
Warm Up:

Imperial squat walkers x10 IC
Frankenstein walk to the rock pile
The Workout:

Grab a rock
Cusac to the facilities
Dirty Hookup x10 IC (plank to wall plank and back)
Mike Tyson x10 IC (squatted plank to merkin and back)
Air Squared x10 IC (people’s chair with overhead claps)

Rock work x20 – curls, triceps, overhead press, rut row. Do one each “break”

Repeat wall work and rock work 3 times each

Balls to the wall x20 IC
People’s chair x10 IC per pax

Cusac to playground

As we made our way to the playground with saw Mr. Terrific come running through – like a guy with too much energy he immediately jumped in and joined us for last portion of the workout after a 2+ hour run this morning!

Pull ups x10
Derkins x10
Irkins x10
Dips x10 IC
Repeato

Cusac rocks back to pile and return

Mosey back to soft grand under the dripping canopy
Mary:

V ups x10 IC
WW2 x10 IC
Pickle Pounder x10 IC
Side plank crunches x10 IC

V ups x20 IC
WW2 x20 IC
Pickle Pounder x20 IC
Side plank crunches x10 IC
Side plank needle threads x5
Announcements:

Long run 22Feb20. Upcoming 2nd F at Bombshell for Travis Manion foundation. Lots of 3rd F going on today during the day. Q School at Mutiny on Monday.
T-Claps (Recognition):

Banana Seat for the 10 mile run + Ground Pounder. Mr. Terrific for jumping right in after 2+ hours of running prior to.
Prayer:

Aquaman’s foot injury. YHC’s leg injury. Families growing. Mr. Terrific’s dad’s surgery this week.

38 at U-Turn – Record Number?

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Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

Field Trip

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EC: 187, Aquaman, Deadbolt, Mookie

FNGs:None
Warm Up:SSH, Daisy Pickers, Frankenstein kicks and off we went
The Workout:2 group indian run to downtown. On the way out, 20 merkins at every intersection, every other bench was either 20 dips or 20 derkins (there are way more benches downtown than you think).

On the way back, benches either 20 squats or 20 LBCs IC and 20 more LBCs IC at every intersection.

Stoped at the beginning of Stinson and partnered up. While one held Chill Cut the other ran 2 poles down and back, then both would run down 2 poles and start over until we reached the Ivan lot for Mary. 2.5 miles were covered.
Mary:20 Fredie Mercury IC, 20 LBCs IC, hard run back to tennis courts for COT.
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out.

Wet Starsky at U-Turn

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FNGs:

None today
Warm Up:

SSH x10

Warm up lap around parking lot

Good morning x10

Warm up lap of kareokees
The Workout:

Standard 5 mile loop with a 2 mile out and back option
Mary:

Missing today
Announcements:

Christmas party. U-Turn moves to Panera in 2020.
T-Claps (Recognition):

Everyone who posted on this rainy morning.
U.T.I. with the Starsky – per the lexicon that’s fartsacking the workout but showing up for coffeeteria. Must say I hadn’t heard this term before – thanks Slide Rule.

Prayer:

Wallaby. Crab legs.

High Quality H2O

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Aquaman left the dark side and came to the hood to Q R4TJ this week and with him came the rain. 5 HIM showed up to get some wet miles in.

FNGs: I thought we had one when I stepped out of my car, but then I realized it was Travis….you know that guy “Lipsync”

Warm Up: 12 X SSH, 12 X Frankensteins, 12 X Hillbillies all exercises in cadence

The Workout:

The rain was coming down pretty good when we arrived and Aquaman had a great route planned for this morning. The route included a run by kiss to his M (hello to the FIA group for the rest of us) at Womble, mild heckling of the “not so determined boys” (hiding under the picnic shelter) as we ran by and proceeded around the soccer fields. We then moseyed on over to the newly constructed parking deck to exchange some friendly banter with the 5 Onnit group. By this time the rain had let up and everyone picked up the pace and headed back to Ting for CoT.

 

 

 

 

 

 

 

Mary: Still M.I.A.

Announcements: Christmas Party this weekend. Rumor has it they will playing a fun game called…where’s midget?

T-Claps (Recognition): Everyone for picking up the 6 all throughout the route.

Prayer:  Jenn and her recovery from surgery, Wallaby and his family, Unspoken

Aquaman took us out.

Preferred Nomenclature

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EC:  Kosher, Nemo, U.T.I.

YHC arrived at 5:15 to find a few vehicles already parked at Ting, hopped out of my car to plant the flag and was instantly hit with a fresh breath of ripe air from the adjacent dump…I mean “landfill”. (Edit – Had to provide the preferred nomenclature so that PAX was not confused with the periodic dumping around town done by our very own Lipstick et al) Cars start rolling in and a few light vests arrive from the darkness….5:30 hits and we circle up.

FNGs: Not today

Warm Up:  10 x Frankensteins, 10 x SSH  in cadence. Discussed the routes and got after it.

The Workout:

3 mile route:

 

 

 

 

 

 

 

 

5 mile route:

 

 

 

 

 

 

 

 

Mary: She was out Christmas shopping

Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up. Check Slack and FB for details

T-Claps (Recognition): Kosher, Nemo, and UTI for getting in some EC

Prayer:  Diedra and her recovery from surgery, unspoken

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