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Grateful Miles 12-16-23 U-Turn

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Warmup: SSH x15, Willie Mays Hayes x10, stretching OYO while reviewing the route

Route: Original U-Turn route plus Elm for Christmas lights

Launched 6:02 am. Immediately found treasure in front of Target. Brand new black T-shirt: “Born to Game – Forced to Work.” Laid it across the bushes for pickup on the return. Over to Irving Parkway and a nice long downhill run on Thomas Mill Road, past CBC. Caught up with everyone along the way and picked up the six. Green Oaks, across bypass–lots of traffic, Elm, Avent Ferry. TomTom hammered up cemetery hill. Back to Target for T-shirt pickup. Circle up about 7 am.

Message: If you are standing here in this COT, you are among the “BLESSED”! Remember to count your blessings everyday.

Announcements: 3-Alarm – Sign up on the Q sheet. You don’t have to Q, there’s columns for “HCs.” Also, 3-Alarm Christmas Party on Tuesday, 12/19/23. Potluck

Prayers: Unspoken

T-Claps: Thanks to Pablo for hosting the F3 Christmas Party 2023. Fantastic digs and he made hosting look so easy. Great food by the PAX.

 

R4TJ 5 Year

R4TJ 5 Year Anniversary – “What we experienced this moanin’ was sum gud ole fashion fun”

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Nine men got stronger on the BEST HILL TRAINING ROUTE EVER. After 25 fast side stradle hops in cadence, we took off. Across Main Street, right on Milpass, left on Crossway, up to Creekvista. Batboy and Flop arrived first and started running the elbow. On this route originated by Wild Turkey, the “elbow” consists of running down Creekvista, running back up, then running to the bottom of Crossway, then running back up to Creekvista. Rinse and repeat as many times as possible before converging for the run back to the flag.  

I got hooked on the elbow last week with Sunshine’s Q. This is the kind of run that is exhausting and exhilarating all at the same time. Everyone ran strong and pushed each other–just like last week. But, no trips this week. Two last week. No “knee-matomas” either. 

Glad to honor the 5-year anniversary of F3SW’s original mid-week run. Thank goodness one of the Original Gangstas @U.T.I. joined us at COT. UCrain told us all about it. Started with his Blue Ridge Relay team looking for a mid-week run. Went to HS Run Club, found very unsatisfying. Got headlocked, I mean, realized they were Freed to Lead and started their own Area of Operations (AO). UTI and Lipstick were site Qs for the first year or so, then @Redenbacher took over for the next four. Red used to wear his DOT approved safety vest. So glad that he broke down this barrier, now I’m proud to wear one. Shout out to Red by wearing my vest in the snap. 

In the end, TomTom declared, “What we experienced this moanin’ was sum gud ole fashion fun” And so it was! It was an honor men.

Flag planted, warmups, run, COT, snap, backblast, done.

Bring back the HC! 

Screenshot 2023-06-14 163901

The Bowler Runs 4 The John

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FNGs: Nuh uh

Warm Up: EC was had by 187, Lipstick, UTI

The Workout: A past route of my own creation returns!

Mary: Profuse sweating in the parking lot, heavy breathing

Announcements: 

  • Bottle Share this weekend – see Cupid and Slack
  • Picnic next weekend – see Cupid and Slack
  • 3 Alarm Run – just show up (See Q sheet)
  • R4TJ in need of a site Q – Bring the flag, encourage leadership, draw up some running routes – Ask Lipstick, UTI, and Redenbacher for past Site Q overview.  

T-Claps (Recognition):

Flag provided today by Yogurt – thanks brother!

Image

Prayer:

  • Maybelline
    • MIL is having open heart surgery, M is traveling to be with her
    • Dad is recovering from recent procedure
  • Pikachu
    • MIL is traveling
    • Mom is having surgery
  • Down Range
    • New baby, new to the area, new job

Did he just say 50 burpees?

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FNGs: Not really the place for all that…

Warm Up: Good Mornings, Imperial Walkers, Windmill, Overhead Claps

The Workout:

  • Thing 1 – Mini Dora on the tennis courts.  Partner does suicides while other partner exercises, Switch, rinse, repeat.  Exercises were 50 burpees, 100 Mtn Climbers IC, 150 Star Jumps.
  • Thing 2 – Laps around Ting with stops at the ticket booth for step ups and split leg squats and a stop at the guard rail for Irkins, Dirkins, and Dips.

Mary: Stretching and a couple of laps around COT because we were real close on the promised 3 mile minimum.

Announcements: Picnic

T-Claps (Recognition): All the PAX showing up and showing out on a Monday.  Great work out there men!

Prayer: Best In Show’s MIL battling cancer.  PAX training for various races.  YHC took us out.

It’s always an honor to lead in the gloom.  I’ll try to do better next time!

U-Turn 5-13-2023

Respect The 1st F

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Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.

The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks

COT Message:

  1. Respect the 1st F. If you are a site Q, if you leading workouts, if you regularly attend a workout, then you should be flying an F3 flag. Why? The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Planting a flag at your workout is a metaphor for that mission. Without a flag, we’re just a bunch of guys working out together. Respect the 1st F, fly your flag, give others the opportunity to experience F3.
  2. Don’t wait until you’re in your 50s to develop an exit strategy for work. If we’re all lucky, we’ll live to be 90 years old. Do you want to work beyond your 50s or 60s? I don’t, at least not tied to a desk. Make a plan now.
  3. Don’t wait until your in your 50s to find Jesus. Turn your life over to Him now and your life will be much more peaceful.

Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.

T-Claps (Recognition): none called out today

Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.

Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.

Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!

radar-check-radar-for-someone-who-cares

The Hunt for the Next R4TJ Site Q

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PAX: , , , , , ,

FNGs: Nada

Warm Up: Also No

The Workout:

https://connect.garmin.com/modern/course/158351375

Mary: Still No

Announcements:  R4TJ site Q WANTED

Starting a portable toilet business Tips - T BLUSTAR

T-Claps (Recognition):  Happy Birthday 3 ALARM!

Prayer:  Yoshi’s friend Christian, had a medical issue while out of the country.  Made it back but still getting checked out.

2023 F3SW TownHall

2023 F3 South Wake Town Hall

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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.
Waldo

Where is Waldo?

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EC:  Emeril, TomTom, UTI et al

FNGs: Not today

Warm Up: pffffft. we show up ready to go at the John.

The Workout:  Standard 5 mile route – The Grinch

Mary:  Short on time

Announcements: Check Slack and Facebook

T-Claps (Recognition): Skidmark for feeling good enough to run!

Prayer:  UTI mother in law, UTI family friend, all PAX to remain healthy, unspoken.

Skidmark took us out. Always an honor to lead

U-Turn Segment Challenge – Use Segments to Get Stronger, Faster, Smarter

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15 PAX ran the 12 Oaks Route, regular direction. That’s counterclockwise. Here’s today’s challenge: Pick a Strava segment along this route and see what you got. Using Strava’s segments, you can not only find out how you are doing against your peers (U vs. them), but you can also find out how you’re doing versus yourself (U vs. U).

Strava is full of segments. A segment is simply run (or ride) that goes from Point A to Point B. When you run the segment, Strava automatically records your run. Ever notice your Achievements on Strava? Could be your fastest mile, 5k, 10k, marathon or whatever. It can also be your best performance (PR) on a Strava segment.

Today, I identified three segments on the the U-Turn – Twelve Oaks Route (a segment in itself) and challenged PAX to lay down their fastest time:

  • 12 Oaks to Irving Pkwy (1.33 miles along Green Oaks Pkwy from New Hill Rd to Irving Pkwy)
  • Irving Pkwy Roller Coaster Hills (0.46 miles up/down Irving Pkwy)
  • Sprint to Starbucks (0.31 miles from shopping center entrance, right turn to Starbucks)

During the run, 187 coached Moose on the Climb out of 12 Oaks segment. Moose jumped into the Top 10, claiming 8th spot (6:30 pace uphill!). I saw @Pikachu take off on the Sprint to Starbucks. Already a Top 10 finisher there, he didn’t shuffle the Top 10, but he did get his third fastest time 5:07 pace!). @Woody laid down PRs without even trying!

In the end, Strava revealed Segment PRs for @Dawgpound @TomTom @Woody @187 and significant Achievements for @Dahmer @Pikachu and @Moose. Great work fellas!

Again, you don’t have to bust the Top 10! But, you can see how you are doing over time. Feeling strong? Tackle a segment along your run. How did you do? As an added bonus, every time you run a segment, you are essentially doing interval training, which leads to you getting stronger, faster, smarter.

Announcements: Pikchu’s church Oasis holds its first Sunday Service this weekend in the new building.

Prayer Requests: Injured PAX.

Like many of you, I’m trying to improve in 2023. On thing I’m doing is reading the book, Jesus Calling, a daily reader. I thought everyone could benefit from a passage I read this week. I read that as part of the closing prayer. See image below.

 

Paradise City Q of the Year?

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YHC showed up early to set up some equipment for todays beat down. The preblast had a comment saying this would be the best Q of the year. Needless to say I think it was, considering there was only 1 other one. This is the rare occasion I have the honor to Q PC and know the standard mileage is 3 or more. YHC wanted to bring the intensity and keep the PAX moving with the option to push themselves. We had 11 HIM show up for the main event with a few ECers. One dude rucked it up as well. This is what we did.

Run big loop reverse with warm up exercises along the way.
Frankensteins
Windmills
Skiers
Copperhead Dirkens

7’s on ramp down to sportsman – burpees and worst Merkin ever
Agility ladders on the flat in the middle

Stack’ems in the parking lot (snake)
Shoulder tap merkins x10
Freddy Mercury’s x20
Chilly jacks x30
Bobby Hurleys x40 – didn’t have enough time

No Mary
No new announcements
Prayers for lady dying of cancer, church family had a loss, Pablo’s family with their loss.
YHC challenged the PAX to stop going through the motions and get out of their comfort zone. Do something to benefit someone each day.

Pleasure to lead men!
BS out