Tag Archive for: BnB

Pumpkin Spice 8 year F3versary

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FNGs: None

DATE: 2026-09-07

Q: Pumpkin Spice, 

WARMUP: GM, Arm Circles, Overhead Clap, Seal Clap, SSH, WMH. 

THE THANG: Grab a rock/coupon. Stack-em 8 count or in cadence (IC)

PUMPKIN SPICE with a LATTE Mary. 

Plank Jack (IC) 

Upright Row w coupon 

Merkin

Pumpkin Press (IC) – Wonder Bra 

Kevin Harts (IC) 

Imperial Squat Walkers (IC) 

Navy Seal Burpees 

LAP 

Swing w coupon 

Prisoner Squat 

Irkin 

Coupon Crucible (IC 8 count w coupon) 

Elf on a Shelf (IC w coupon) 

Return rocks . Mosey to flag. 

MARY: 

LBC

Absolution 

T-plank right 

T-plank left

Earl Fondas 

ANNOUNCEMENTS: support your 1st,2nd and 3rd F Qs. Mulching. See 3rd F. 

COT: Cancun potential move and new job. YHC sell our house, buy a house and move to Clayton, 16-bit’s mom cancer. Celebrating her 70th bday this week. 

Thank you all for celebrating my 8 year F3versary. 

43 Feet: A Vision for South Wake

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Last Saturday, your leadership team met for our first quarterly meeting since Breach announced my upcoming appointment to Nantan.  If you aren’t familiar here are our leaders along with an AI generated summary of what we’re supposed to do.

  • Nant’an – U.T.I. – The cultural leader and spokesman for the local region. Focuses on vision, encouragement, and alignment with F3 Nation core principles rather than top-down governance.
  • Weasel Shaker (WS) – BnB – The operational counterpart to the Nant’an. Handles data, tracking, site analytics, administrative details, and logistics to keep the region running smoothly.
  • 1st F Q – FRAM – Oversees physical workouts across all local sites. Runs “Q Schools” to train workout leaders, organizes local endurance/challenge events (CSAUPs), and works on expanding workout sites.
  • 2nd F Q (Glue Boy) – Moose – Coordinates social connection beyond workouts. Organizes “Coffeeteria,” family picnics, Happy Hours, and social gatherings to foster brotherhood.
  • 3rd F Q (Mr. Dynamite) – Abe – Drives community impact, leadership development, and spiritual/character growth. Coordinates community service projects, study groups, and leadership discussions.
  • Comz Q – SoftServe – Manages external and internal communications—including local website updates, newsletters, Twitter/X, and regional Slack/Band channels.

The agenda included a level set on our titles and what they all mean.  We went a level deeper and chatted about some of the tactical things that typically line up to each of the roles just to make sure we were aligned.  We will continue to revisit these tactical things and I hope to see them weaved into our 2027 plans as well.

From there, we focused on the top thing we wanted to put front and center for the remainder of 2026.  AOs.  You may have heard mumblechatter among PAX about the idea that some AOs should be paused or stopped.  That is something we are looking at.  Why?  Because our numbers aren’t consistent and we are too spread out.  How will we decide?  The answer is a combo of standards and data.

From now until Jan 1, here is the high-level plan.

FRAM (1st) Moose (2nd) Abe (3rd) BnB (WS) SoftServe (Comz)
AO Standards Expectations Flag Making Opportunities Kotter/FNG Recruitment AO Metrics Collection BackBlast Enhancements

Some of these items are already in motion.  A flag making opportunity is being Co-Qd by BnB and Choppa on 9/25.

In the last few days some experimentation has started with the F3 Nation Slack Bot which should help support the short-term focus for 1st F, 3rd F, WS, Comz as well.

Site Qs should expect to hear from FRAM on what those standards are and it will be up to the site Qs to hold the standard regardless of who the workout Q is each day.  Starting in 2027, AOs will only remain active based on their ability to meet the standard.  We may un-pause AOs in the future based on overflow concerns for remaining AOs or other needs/factors.

 

What’s next?

This leadership team will meet again in mid-November.

Between now and then, each of the leaders will be recruiting for leadership positions in each of their areas to create new teams.  F3 is a Leadership Organization and we need your help.  We need additional passionate minds to help plan out 2027 and take ownership of key areas of those plans.  Once the plans are in motion, we will execute in a rotating fashion, finding Qs for specific events weaved into our plans along the way.

 

Deliverables before Mid-November for each area (WS, 1st, 2nd, 3rd, Comz):

  • A Team – leaders for each new team.
  • A Plan – What each team will achieve in 2027 with a timeline and effort to recruit Qs
  • A Qsheet – We will be seeking individuals to help us execute actions in each plan, leading in a rotating fashion.  We hope to use the F3 Nation Bot to manage all of our Qsheets and Special Events as we progress with getting it to better fit South Wake’s needs.

 

2027

  • Quarterly Meetings for the Senior Leadership Team
    • Review Plans vs Actions
    • Review key metrics via our WS
    • Collaborate on any new ideas, modifications, or actions
    • Align
  • Regular meetings for each team (at their appropriate cadence)
    • Agendas, actions, and deliverables to be outlined by the leaders for each area

 

What should each individual PAX do?

  • Help us test the F3 Nation Slack Bot and perfect it.  We see this as a big opportunity to join the Nation, ease the administration (easier BB with a bunch of benefits), and some cool stuff for the data nerds to play with.  Ask your favorite AI more about how this thing works, watch some videos, and check-in with the leadership team so we can make sure we have everything running right.
  • Sign-up to Q Workouts.  Try the bot (/f3-calendar) but the spreadsheet is still active too.
  • Join the flag making event, and if you can’t make 9/25 consider Qing your own event.
  • Join a Q Squad – Seek out the leader in an area or areas that you are passionate about to find out how you might help.
  • Always be recruiting – get that FNG OR Kotter.  The more numbers we have, the better the health of our AOs and our South Wake community.
  • If Q Squads aren’t for you… Look into becoming site Q OR be ready for the new Q sheets that are coming and sign-up to lead something, anything, everything.  Then, do it again!

Your Humble Contributors

The F3 South Wake Senior Leadership Team

 

Out of Time

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FNGs: wilson, Mr. Terrific’s neighbor

Warm Up: ssh, imperial walkers, hill billies, sir fazio, wmh, standard merkins

The Workout: The plan was to mosey to Veteran’s Park on the greenway from Purple Cobra. We stopped halfway for 15 LBCs and 10 merkins. Our next stop was the parking lot near the pavilion where each PAX found a parking spot and held a high plank as each person bear crawled to the last spot.

We moseyed to the pavilion for 10 prisoner squats, 10 split squats and 10 count preacher chair and 10 count balls to the wall. Next round we increased the count to 20

Headed to pier for 10 count of urkens, durkens and dips. Repeated for a 15 count. Found the railing for 15 count of inverted rows.

Before heading back we grabbed a rock for curl to overhead press and rut rows for 15 count. Increased to 20 count for an additional round.

Mosey back to Jones

Mary: ran out of time

Announcements:

T-Claps (Recognition): none

Prayer: upcoming travel for pax

F3 U.T.I. turns 9 and other cool stuff…

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The Friday prior I attended Gump’s 12 Year Anniversary Q at Cletus.  As we worked out Gump asked each of us “How many years with F3?” and “What’s kept us coming back?  What does it mean to you?”.  With my anniversary a week away, I had already started thinking about what F3 meant to me and Gump challenged me to really dig deep and think back on my almost 9 years.

Well that just took me down a rabbit hole.  I started looking at our F3 PAX album, going back to look at backblasts, and recalling all of the people and the things I had experienced.  I started to realize how many classes of F3 PAX had come and gone.  There are still some guys around from 9 years ago but some of them had left for different reasons – family, work, moving to other locations, injury.

How many of them still looked back on their F3 glory days?  Would they come back?

I made a list of names based on the backblasts and photos.  Not comprehensive, somewhat random.  That Friday, I put up a pre-pre blast with my intention to reach out to this list and asked PAX to come up with their own lists and reach out too.  I started to text…

Venkman, Oyster, Lawn Dart, WebEx, R-22, Coal Ash, Tetanus, Yoshi, Soft Serve, Kosher, Straight Cash, Genie, Huggies, Bobby Boucher, Fanny Pack, Sprinkler, Axe (with an E), Martini, Oh Yeah, Cowboy, Aquaman, SlideRule, Warbucks, Lipstick, Skidmark, DawgPound, M4L, Emeril, Redenbacher, Bernie, Wallaby, Stubs, Leftovers, Stickers, Skittles, Particle Board, Pacman, FedEx, Peeping Tom, Wiggly, The Natural, Blue Hen, Flanigan, ShamWow, Dahmer, Master Shake, Snap, Shredder, Fonzi, Lipsync, Patch, Crosby

By Monday, I had about 25 HCs/SCs from the list and another 9 HCs on the post (fitting).  I didn’t get to the whole list, I didn’t have all the contact info, but I did what I could.  I had Gemini make me a little teaser image without the names and updated the pre-pre-blast post.

By Thursday, I had a few extra names from the list.  Some SCs had become HCs, some had to drop.  The Pre-blast launched and it was a flurry of comments and emojis.  By the end, 22 PAX had HCd on Slack.  Some overlapped with my Kotters list, some didn’t.  This was going to be big… Like 30 guys!?  I planned from the start to pay homage to my first FNG workout Q’d by Emeril and CHIPs.  I reviewed it and it checked out as appropriate for this sized group.  Emeril and CHIPs had 33 PAX that morning…  The table was set, the coffeteria plans were ordered (thanks again Pikachu, Gizmo, BnB, Abe, Rico, and Wild Turkey)

BTW – Hit up Rico if you want to order those pastries he brought.  They were amazing and he’s pledged to support my requested 3rd F cause for the day with a portion of any proceeds.

Rico’s Store – https://adoroportugal.com/shop-our-products/ols/products/pastel-de-nata-12-frozen-prebaked

3rd F Cause – https://secure.alsohio.org/site/TR/Endurance/General?pg=team&fr_id=1181&team_id=6540

Oh wait… one last minute addition.  Downrange and Full House are calling for EC…  As Full House reminded me “Go Big or Go Home”  FML ok fine.  I set my alarm for 4:20.

EC: Full House, Gillette, and Downrange for 2 miles

We returned to a packed Cletus parking lot with an overwhelming number of faces and the cars kept rolling in.  Peeping Tom, one of my original EHs from WoodCreek had traveled from JACOGA to be here as promised.  Fanny Pack!  SlideRule! Stickers!  Wiggly!  TomTom (Thanks Bumblebee)!?  Dahmer!  Shredder!  Fonzi too!

There were more but my head was spinning and I felt like I was at a wedding.  So many people I wanted to catch up with and only time for a quick hello but we’d have to wait for coffeteria.

We did a count-off…  50 PAX counted!!!  WHAT!?!?

FNGs: Welcome 404 (Wed Developer), Yooper (Formerly from norther Michigan but not the U.P.)

In my haste to get moving and get this crowd away from the residential, I forgot all about our FNGs.  As the group started their mozy to the back lot.  Someone shouted to remind me and I ran back through the crowd to give em the disclaimer.  9 years of F3 hadn’t prepared me to manage this workout but heck most of my smaller workouts I get the checklist a little twisted.  And we mozy’d on.  TO THE BACK LOT!

Oh hey!  It’s CROSBY!!!  walking the trail to catch up with us for the workout.  51 PAX is now the count

The Workout: Thang 1, Parking lot – B O M B S
Partner up, similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to from the back of the lot to the entrance and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.

^^^This text was ripped almost exactly as it was written from my FNG workout backblast which was originally posted to our Facebook group on 7/24/2017.  Slight details changed since the original venue was Paradise City.

I did get the chance for some cool exchanges with this crew as we passed each other through the workout.  Fives, fist bumps, and mumblechatter.  It was pretty awesome.

Warm Up: good morning, windmills, willie mays haze, SSH

Once again, I was all mixed up.  We never did a warm-up so I decided to put this in the middle as a palette cleanser.

The Workout: Thang 2, Catch me if you can

Same partners, partner 1 does 2 burpees while partner 2 takes off.  Once burpees are done, partner 1 runs after to catch partner 2.  Once caught, they switch and continue until back at the flags.  The route was from the back lot, around the baseball fields by way of the parking lot entrance, back around to the bridge, right at the shelter passing the playground on the right, around the Soccer fields and back to the main parking lot.

Mary: Despite Lipstick’s prediction based on my first ever Q, the workout filled the whole time and there was nothing left for Mary.  COT began immediately on the tennis courts.

Announcements:  What a amazingly crazy morning with all the PAX at Cletus.  I wanted to post here to put some emphasis on a surprise/not surprise NANTAN announcement this morning.  the surprise… Breach ran along side me on the way back to the flags and said something like “seems like a good time to announce you as NANTAN”  the not surprise, I asked for the job.  I want to thank Breach for his leadership.  He took charge post-covid as we were looking to re-energize South Wake and has done an amazing job navigating tough conversations and building on our already awesome community.  As long as I’ve known him, he has always lived in all 3 Fs.  The Marine in him has given him some special skills in 1st F | For 2nd F, he’s always down for coffee, beer, and a good time.  Especially if there are costumes involved. |  You wouldn’t have had to be around long to know how big of a 3rd F heart Breach has in his charitable giving, his leadership with Travis Manion, road side clean-up, and the list goes on.  Thank you Breach and I look forward to turning to you for your guidance.

T-Claps (Recognition):  All of these men for beating the fartsack to join me on this crazy spectacular morning.  I had a bunch of fun and loved seeing the band back together.  52 PAX in all for a single workout.  So much brotherhood and support felt.

A separate shout out to Crosby for his loving donation of a kidney and his willingness to join us during his recovery.

Prayer: X-Rays mission trip safety and success.  Flip Phone’s family as they mourn their loss.  All others spoken and unspoken.

From my FNG backblast, CHiPS provided —

Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.

1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

 

My first attempt to get the whole group

Breach got ’em all

 

Coffeteria was so cool

 

My original clown car – Peeping Tom and Lipstick

Father’s Day AGS

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3 for 5 at AGS on beautiful Father’s Day morning.

We saw wildlife and drank coffee while BnB sold us on Tesla ownership.

Happy Father’s Day 👴🏻
BnB Gizmo

See you tomorrow @ Paradise City 🏃🏻🎲

Swamp Thing

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FNGs: None

Warm Up: Standard SSH/GM/SF/Daisy Pickers

The Workout: Partnered up for a mini-Murph

100 – Pull Ups

200 – Merkins

300 – Squats

Mary:  Abs, Abs, and more Abs

Announcements: Check Slack for a chance to win a brand new goruck Rucker4.0 25L for $20

T-Claps (Recognition): None

Prayer: All the unspoken, The PAX

Cletus Backblast — Brendan Looney WOD (OTM to the AMRAP)

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We kicked off with a 10‑minute alternating OTM grinder, because nothing says “good morning” like trying to cram 40 air squats into 40 seconds while pretending your legs aren’t already on fire.

  • Minute 1: 40 air squats / 40‑second effort
  • Minute 2: 5 pull‑ups (or rows if you’re equipment‑challenged) + 10 push‑ups
  • Rinse, repeat, question your life choices
  • 1‑minute rest that felt like 6 seconds

Then we rolled straight into a 10‑minute AMRAP

         81 walking lunges (yes, eighty‑one… because 80 wasn’t spicy enough)

  • 24 plate G2O (ground to overhead for the uninitiated)
  • 200‑meter run to shake out the regret

PAX moved, PAX groaned, PAX bonded through mutual suffering. Classic Cletus.

Cletus – Four corners

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7 Cletus PAX endured 400+ reps in a four corners workout that included legs, arms, core, and other fun exercises. We even (unfortunately) had time to do Motivators™️ at the end. Don’t know what those are? I hope you get to find out soon!

Coffeteria with the Crazy Ivan crew afterwards was a great time. Thanks for bringing that, BnB!

Well done, men!

Abacus the OG Foot Fault Shooting Blanks BnB Stumpy Ka-Chow 

Partner Counting Practice

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FNGs: None

Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles

The Thang:

Partner Pyramid

  • Partners alternate working and resting
  • Reps increase by one rep each turn you have (1,2,3,…)
    • Ex- one rep for pax A, then one for pax B. Two for pax A, then two for pax B…
  • At halfway point start counting back down (…3,2,1)- goal is to get back to zero before time ends
  • Five total minutes per exercise

Exercises:

  • Burpees
  • Ground pounders
  • Tennis Court Suicides
  • Jump Lunges
  • Carolina dry docks
  • Thrusters

Mary: we did some stretching, the core challenge should be filling your mary tank. 

Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert

Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom. 

People’s Court

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FNGs: none

Warm Up: 5 burpees, good mornings, ssh, sir fazio, 2 lap parking lot mosey

The Workout:

The Q was 30 seconds late due to clown car text message confusion. So everyone was sentenced to 5 burpees.

We moseyed to the rock pile next to the tennis court parking lot and the Q instructed everyone to grab a medium size rock for lower body exercises.

Made our way over to the picnic shelter to secure a picnic table per PAX.

10-15-20 was the rep count

10 squats, split squats (each leg), deadlifts

10 dips, urkens, durkens

20 second count per PAX with 20lb ball for People Chair

5 wall balls while the rest plank

repeat for 15 / 20

Mary: Moseyed back to parking lot with Crazy Ivan.

15 lbc, j lo, pickle pounder, wwi and wwii to finish out

Announcements: Q challenge, service opportunity at HS Food Cupboard

T-Claps (Recognition):

Prayer: