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Ground Pounder 5/6/2023

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

FNGs: None

Warm Up: Toe touches, Sir fozio arm circles, side stradle hops among others

The Workout: First half: Rocks.  Curls for the Girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounder.  Core work on your six.  Second set of exercises above.  More core work with a plank focus. Second half: Frisbee Golf.  3 holes of frisbee golf with 15 x merkins before each through.  Exercise on the next hole was 15 x squats.  Next hole was star jumps.

Mary: No time for Mary since our golf game went long. 

Spartacus!!!!

/in /QIC:
PAX: , , ,

FNGs: None

Warm Up: Good mornings, arm circles/seal clap/ overhead clap, SSH.

The Workout: Spartacus 1.0 x 2 rounds. 

Coupons: PAX selected a Dumbbell or Kettlebell 10# to 30#

45 sec on; 15 sec rest 

1. Goblet Squat

2. Mountain Climbers

3. KB/DB swing

4. T-Merkins

5. Split jump (or forward lunge)

6. Rows

7. Side Lunge 

8. Renegade Row

9. Lunge w rotation 

10. Ground Pounder 

Mary: Ab Challenge 45 sec on; 15 sec rest. 3 rounds 1. WWI 2. Freddy Mercuries 3. Box Cutters 4. Heel Taps 5. J Lo’s

Announcements: see 3rd F in slack 

T-Claps (Recognition): @Stubs back out!

Prayer: @Best in Show mother in law battle w cancer; Stub’s grandfather not doing well.

Hollywood Birthday Party

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

FNGs: None

Warm Up: Based on the weather, all PAX headed for the parking deck as soon as 5:30:00 arrived. Warmed up and stretched with Side Straddle Hops, Good Mornings,  Frankenstein’s, and Willy Mays Hays. 

The Workout: PAX tackled a few exercises named after Hollywood classics.

  • First – The Imperial March: Imperial walkers, performed while marching in a circle for the duration of the John Williams classic ‘The Imperial March (Darth Vader’s Theme)”. PAX complained about how long the song was, but not loudly enough to get relief from the Q.
  • Second – Catch Me If You Can: PAX partnered up for a race of sorts. At the sound of ‘GO’, partner one performed five burpees. While partner one performed burpees, partner two attempted to flee as quickly as possible while running backwards. Upon completing the required burpees, partner one sprinted to catch their fleeing partner. Flapjack. Repeato while replacing Burpees with 10 diamond merkins.
  • Third – Field of Dreams: PAX counted off by four, then split to each of the 4 designated ‘bases’. At the sound of ‘GO’, Home plate performed 10 burpees, 1st performed AMRAP merkins; 2nd held a plank; 3rd AMRAP Squats. When homeplate completed the required burpees, they raced down the baseline to first, starting the chain of all stations rotating as they were tagged out. Repeato until all PAX performed burpees. 
  • Round 2 of Catch Me If You Can
  • Round 2 of Field of Dreams, replacing burpees with dips, merkins with derkins, planks with LBCs, squats with Sumo squats
  • Round 3 of Catch Me If You Can – At this point, it became a challenge among PAX to travel further than their partner did. @U.T.I. attempted to gain extra distance on @wildturkey through the use of evasive maneuvers. @wildturkey elected to instead take a shortcut to put a stop to @U.T.I.’s shenanigan’s. 
  • Round 3 of Field of dreams, replacing dips with burpees, derkins with Erkins, LBCs with low-slow-flutter, Sumo Squats with preachers chair.

Ended with a game called Rock Paper Scissors. each PAX measured how many overhead claps they could perform in 20 seconds. They then partnered up to compete in an effort to see who could reach their predetermined number of claps first. In the event of a tie, RPS was played to determine the winner.  After four rounds it was determined that @bestinshow was truly the best-in-show and could have a viable career as a bird if he desired. 

Ended with COT where Q provided doughnut holes for all PAX in celebration of 34 trips around the sun. Nothing makes you want doughnuts like sweaty cardio on a humid morning. 

Mary: None

Announcements: None

Prayer: Davis’s (@davisteitelbaumF3;3Alarm) recovery, @BobbyBoucher’s 2.0 Walt (F3 Bolt) recovery from breathing difficulties yesterday, @Kosher’s mother-in-law recovery from breast cancer. 

Last Day 75Hard

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

FNGs: None

Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations

The Workout:

Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second rest

  1. Deadlift, Clean, Curl, repeat
  2. Reverse Lunge, Single Arm Press, switch legs half way
  3. Rows 2x each arm, repeat
  4. On your back. KB 45 degree. Alternating Leg extensions. Half way mark switch to Leg Thrusters holding on the bell at top of your head.
  5. 3x KB Swing, 2x Goblet Squat, repeat
  6. Single arm Squat Thrust; switch arms half way.
  7. On your back. Pullover x2, Skull Crusher x3, repeat
  8. Merkin on the Bell, alternate each rep
  9. Renegade Row with Pass Thru, alternate each rep
  10. Ground Pounder

Finisher

5 Rounds OYO: KB Swing – Single Arm Snatch – 50 meter run and back. 25-20-15-10-5 – total 75 reps

Mary: None (Q lost track of time). 

Announcements: Road Clean Up in FV tomorrow.  See 3rd F. April 5th Possum Trot workout and breakfast. 

T-Claps (Recognition): All those who completed 75 Hard. 

Prayer: Sombrero’s 18 month old son possibly needs surgery, Best in Show’s mother-in-law’s battle with cancer. PAX who are ill and dealing with injuries.

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2 Pet Rocks Per PAX

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PAX: , , , , , ,

FNGs: Nada

Warm Up:

  • Mozy to Rocks and pick 2 hand-sized rocks each. 
  • Mozy to Ivan lot
  • Good Mornings
  • Windmills
  • Franks
  • SSH
  • Goofballs

The Workout:

  • Mozy to THE PIT and on the way hold rocks up, to the side, and out front while running.
  • That Hill!? – Drop rocks and Partner up.  AMRAP WW2s while the other guy crawls up the hill completes 10 Star Jumps.  Switch.  Continue until each PAX has crawled/walked/run up the hill.
  • Everyone runs up the hill – Rock work up top mixed with dips and derkins
  • Pickup Rocks and Mozy to pavilion passing R4TJ PAX on the way.  march up and down the picnic tables 2x.
  • Grab 1 bench each and perform 10x split squats per leg, 2x
  • Mozy to amphitheater for 20 box jumps
  • Mozy to rock pile and say goodbye to our rock friends. 

Mary:

  • Homer 2 Marge
  • Poop Eaters
  • Freddy Mercs
  • Low slow flutters
  • Pigeon Pose each leg

Announcements:

  • Garbage pickup with Breach this weekend.
  • Reach out to PAX and check in if you havent seen them. 

T-Claps (Recognition):

Great to see Boss Hog out in the gloom! 

Prayer: Injured PAX

Shoulders and Arms

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

FNGs: None

Warm Up: Lap, SSH, Sir Fozio Arm Circles/Seal Clap/Overhead Clap, Good Mornings

The Workout:

Five rounds: Straight count or in cadence depending on exercise: 25,20,15,10,5 reps for total 75

Cinder Block circuit playground area: Curls, Triceps, Shoulder Press, Row, Ground Pounder

Run to Station Two

Brick Wall Circuit: BTTW, People’s Chair, Carolina Dry Docs

Run back to Playground

Repeat

Mary: LBC, LSF, Box Cutter, Hundreds

Announcements: Man Night at Hope Community Church, Wednesday, March 22nd, 6:30PM.  All men invited. 

T-Claps (Recognition): All the men who completed 75 Hard

Prayer: Nemo’s daughter just turned 15, test for driver’s permit today. All PAX recovering from illness or injury. 

VQ Tabata at Crazy Ivan

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

FNGs:None

Warm Up:Sir Fazio, Good Morning, Imperial Walkers

The Workout:Tabata 40 Second AMRAP with 20 second Recover for 5 exercise
Completed 5 Sets with a 3 min Cardio in between

Mary:Homer to Marge, Pickle Pounder, Box Cutters, LBC’s, Freddy Mercs closing with Downward dog and Cat/Cow.  Along the way we listened to some System of a Down, EPIC, Rage against the machine, Green Day, Danzig and Pantera to name a few.

Announcements: None

T-Claps (Recognition):None

Prayer: Yogurt and SoftServe

 

0.0 miles

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PAX: , , , , , , , , ,

A PAX of 10 slowly arrived during the wet morning for Crazy Ivan. We headed under the intimate shelter at the amphitheater for a cozy and somewhat dry workout with our bells. Absolutely NO running which meant no time for recovers. This lead to a ton of reps.

Warm ups:
Front bend stretch
GMs
Sir fozios
Windmills

Main Event:
Single arm Swings x15 each arm
Rows x15 each arm
Rainbow lunges x15 each leg
Suitcases x15 each side
Rinse and repeat x10 this rd

Shoulder raises to eye level
Curls
Goblet squats
Triceps
2 rds x15 & x10

Single arm snatchs x15 each side
Side bends x15 IC each side
Pull through merkins x15
Halos x15 each direction
R&R x10 this rd

Mary:
Cookie pouch x10
KB LBC’s x20 IC
LSF x20 IC
Stretching/Broga

Prayers for injured PAX (Fanny Pack and others), PAX struggling to get back out, F3 as a whole.

Been a long time since leading the bells. It makes you push a lot harder and I’m sure I’ll feel it later. Sign up to Q if you plan to workout there on Fridays. Appreciate the opportunity to lead men!

BS out!

2023 F3SW TownHall

2023 F3 South Wake Town Hall

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PAX: , , , , , , , , , , , , , , , , , , , ,
BREACH INTRO

Ground Rules for the Meeting – Show Respect to everyone, Let each other talk, be kind

F3 Core Principles were reviewed
 
Everyone asked to remember our WHY
 
Rough Spots Addressed Up Front – Based on Breach conversations with PAX to this point since becoming Nantan for SW
  • Breathtaker – Seen by some as a measuring contest that was limited to those with the budgets to participate
  • Covid – Division based on and still present since F3 SW AO shutdown
  • June/May Challenge – Competition/Points/Rules – PAX pushing themselves rubbed some the wrong way
Let’s use this opportunity here to discuss our perspectives, work on fixing things, and move on.
 
OPEN DISCUSSION
 
What’s the Problem/Solutions?
  • Pre-covid – more comradery, more community, more supportive.  AOs started despite the shutdown
    • Should we have more convergences to bring a larger group of PAX together more often?
    • Growing number of workouts happening at set dates/times weekly that aren’t on the website, not pre-blasted, don’t present themselves as open to all (undisclosed)
      • Concern raised about FNGs going to these undisclosed workouts, are they being introduced to the greater F3 South Wake?
      • Concern raised about a lack of time shared with PAX that only go to undisclosed workouts
    • Point Countered – some have moved away from Social Media including Slack making it harder to share with a wide audience but noted that there are still some that go to 
    • It was discussed that we have ~472 PAX listed on the website, it was estimated that we have ~100 Active PAX in reality with a split of about 20 in FV / 18 “BlackOps” / 40 HS
      • Feeling was that we are losing PAX, folks are falling out, and our division can lead to the feeling that we are lacking in community
      • It was countered that covid or not, this has always been the case.  People decide F3 isnt for them, cold weather, hot weather, life happens, injuries, it’s always in flux
      • The PAX that arent showing up are opportunities for us to continue reaching out and staying in touch – growing 2nd and 3rd F would mean avoiding losing PAX to injury or workout related reasons for not showing up.
      • Lots of good growth and FNGs joining us all the time – great leadership coming from them too.
  • We used to be more grass roots, less structured – No one person calling the shots
    • Lot’s of rules being dictated down from the leadership team, should we remove leadership and be more FREED TO LEAD?
    • Point countered
      • Leadership team is a model that exists throughout the nation.  Part of what F3 is
      • No dictators in the leadership team just FREED TO LEAD PAX trying to help set examples around the Fs
      • Other than Covid there have been no rules or mandates passed down nor should any one F3 person be able to do so.
      • As in Covid, it was suggested that F3 not officially meet in alignment with national and state laws – black ops AOs popped up, no one stopped them.
  • Transitioned to a run club, covid spurred more running for all PAX and it’s continued
    • Bootcamps are pushing 3+ miles, R4TJ is pushing 9-10 miles
      • Was told that if you don’t expect to bring 3 mile minimum to Paradise City, don’t expect to Q by Site Q
    • Point countered re:mileage
      • Strava shows more experienced runners ‘picking up the six’ for greater mileage at AOs
      • Paradise City is listed as a high intensity workout with a 3 mile min expectation every week
    • BREACH:
      • Reviewing website listings to ensure clarity on what bootcamps vs running vs high intensity means
      • Conversations with Site Qs around working to maintain a standard depending on the expectation bootcamps should be less than 2mi, shovel flags, Q School, etc
  • Did we grow too fast?  Should we consider shutting down some AOs?
    • Discussion in the room resulted in the idea that AOs should self-govern, Site Qs should take responsibility/decision to officially close it down based on lack of attendance/Qs
  • We need to plant shovel flags more often
    • Site Qs need to take responsibility for planting a flag
    • It was suggested that we should have a 2nd F for making shovel flags – DOC and VIDEO examples – these are all over the internet
  • We need to keep up with BackBlasts
    • These are maybe largely unseen but a valuable resource for FNGs learning about F3 and eventually running their own Qs
    • Can be valuable to PAX going to a new/different AO to get a sense of what typically happens there.
    • Can be valuable to PAX Qing an AO for the first time
    • BackBlast Generator is now available to make it easier – Ask SoftServe for a website login if you dont already have one.
  • 2nd F
    • Is in a good place – Coffee is shared almost daily and regularly
    • It was asked that there be more emphasis on sticking around after COT if possible, 2nd F can be open to more with a few more minutes in the lot
    • More social events?  Rush Hour Karting was suggested recently, talk of a 75 Hard BBQ Celebration
      • Need more leadership in planning events, just like 1st this is a leadership opportunity
      • Doesn’t have to be well thought out or planned – Pick up BB games, Disc Golf, whatever you’re into just invite others if you are looking for people to hang with.
  • 3rd F
    • We have always been great about stepping up and taking care of our own – family hardships, celebrating new 2.0s, moves, etc
    • HS Food Cupboard is still out there but they are getting alot of support from the Boy Scouts, less needs for us at the moment
    • Holly Springs and Fuquay Town partnerships have been good for F3 SW
      • Can we shift our relationship to be less about manual labor?  What else can we offer?  Professional Services?
      • It was pointed out that things like HollyFest have been great for bringing FNGs to Fuquay
      • FV PAX were set to be at CelebrateFV but it was cancelled due to weather in 2022
      • We are listed as a free exercise class in Fuquay Parks and Rec – has brought FNGs and made our workouts officially sanctioned by the town so we won’t be kicked out of parks.
    • School Partnerships to find more 3rd F opportunities, improve our relationships there as well
      • Will likely need to find local school leaders – NutCracker has had the Principal at a workout before 😀
    • Parade Participation?
    • Abe is our 3rd F Q
      • Reach out if you need support with any ideas on 3rd F leadership opportunities.
      • Freed to lead, we need leadership in 3rd F and 2nd F like we have in 1st.  If you see something worth doing go after it.
    • 3rd F is organic and is best limited to 3-5 guys, shared bible study or book study
    • Doesn’t just have to be about doing physical good, it’s about spiritual good as well.  Great examples out there today on this too.
CLOSING THOUGHTS
  • We can’t force our way back to the way things were.  Things Change.
  • Intentionality.  We should still figure out who we want to be as a region and individuals and work towards it.
  • Negativity spawns negativity – we need to be mindful of how we talk to one another.  Especially on Slack where inside jokes and playful banter can be taken the wrong way.  
  • Slack – Think your messages through and recognize when in-person, phone, or direct text messages to smaller groups are warranted.
  • If you aren’t adhering to the F3 Core Principles, you aren’t running or attending an F3 workout.
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Bear Karaoke

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

FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX moseyed over to the rock pile for a “medium-sized” rock and then met up at the amphitheater.

Round 1 consisted of Curls for the Girls, Squats, Mountain Climbers. Then line up on the side walk for bear crawls down and crawl bears back. Did that 3 times.

Round 2 was Ruh Rohs, Lunges, WWIIs. Then a karaoke down and back on the side walk. 3 times.

Round 3 was People’s Chair, 10 count down the line. Plank, 10 count down the line. Repeated both and returned the rocks.

Mary: We had time for some LBCs, some Homer-to-Marge and some yoga.

Announcements: F3 South Wake town hall – Feb 28th, 7pm, Bass Lake Boat House

Prayer: Wild Turkey’s friend’s family