Posts

Greenhouse Build @ HSFC

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

PAX of 9, including 3 2.0s, assisted aspiring Eagle Scout Griffin assemble a greenhouse for the Holly Springs Food Cupboard. Great work out there men! This wouldn’t have happened today without F3 (we were the only builders besides Griffin’s father).

What we did today matters. What we did today will have far reaching impact in our community. I can’t begin to imagine how much food will be grown to feed our neighbors over the life of this structure. We also had very productive conversations with volunteers at the HSFC about additional ways we can continue to support our neighbors.

We will be designating one Saturday a month this year for a project at the HSFC. We are also exploring the option to host a golf tournament as a fundraiser. We will continue to make a difference in this community because we are an organization of selfless leaders poised to serve those who need it. Remember – it’s more than a workout…just show up!

Can we find a dry line?

/in /QIC:
PAX: , , , ,

It’s a good thing Nemo and ShamWow! came to the party today. A fish and a magical rag is exactly what the weather called for… It’s always and honor to lead. Today inspired me to Q more often so if you fartsacked because you melt in the rain, I’ll let you know when reservations for fastpasses and dining experiences open again…

EC: Katniss

FNGs: Waiting for dryer weather…
Warm Up: For a moment, considered a shelter warm-up but what’s the point…

Quick mosey around the soccer field back to the lot for circle up. SSH x25, 5 Burpees OYO, Clap Series – Overhead x15, Seal x15, Overhead x10. Mickey Mouse Merkins (WDW) x5 slow count in cadence. Let’s go!

The Workout:

Line up to form Indian Run to the big parking lot by the school.

Circle up and SSH x20

Catch me if you can – Groups broke into 2 and 3. Rounds 1 &2 – 5 Burpees OYO sprint to your partner (who’s back pedaling up the hill), switch. Rinse Repeato back down + up. Round 3 – Prisoner squats and chase.

Mosey to the smaller lot by the baseball fields and find a line. “Can we find a dry line?”

Hold chill cut on your line. First PAX weaves through the line moving up and side shuffle in between (modified Black Snake Indian Run), x2 up the lot and 1x back down. Micheal Phelps.

Mosey to the Abyss.

An old favorite of mine came back out… PAX form one line to Bear Crawl down the stairs – 5 merkins at each landing. Bear crawl back up. Al Gore at the top holding for the 6. Round two – mosey down the stairs bunny hops each stair back up – Al Gore for the 6.

Mosey back.

Mary:

Low slow flutter x20 in cadence, hold 6 inches. Low slow flutter x20. Recover. Extended scissor kicks in cadence holding each rep switching legs for varying times (10-15 seconds) alternating between LSF, 6-inch holds, ESKs. 5 minutes total.  Have a nice day.

Announcements: Weather dependent helping Eagle Scout at food cupboard. ATT run on 2/22.
T-Claps (Recognition): Katniss for his solo EC!!
Prayer: Wallaby, Nemo shared his positive experience with Hope’s Re-Engage marriage program. Prayers to those who are having difficulties and lift them up to seek help. YHC took us out – moment of silence and prayer.

Gut Bombs

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

6 pax crawled out of the fartsack on Super Bowl Monday hoping for beat down and hoping to keep their Super Bowl Sunday feast contained in their stomachs. Based on the menus described their was about to be a lot of “fire in the hole” if you know what I mean. There were threats of merlot but we never got to see any. We did see a few pit stops and impressive belching.

EC: Full House, Skidmark

FNGs: None
Warm Up: We did burpees until Dumbo joined us after coming in HOT!! 1 loop with Imperial Walkers, Hillbillies, and SSH.
The Workout: 6 man Kansas City Chief Run around the complex stopping at every other corners for a 20 count exercise. This included merkins, squats, LBCs, and SSH. Completed 2 laps. Everyone run on the right of the line, except Java. Only he can run over his dog.

To the parking lot for a variation of stack up suicides with 3 man Indian Run. 2 burpees, 4 squats, 6 LBCs, 8 merkins, 10 star jumps at the top of the stairs.

Finished with 7’s of squats and star jumps.
Mary: Yoga stretches because we should be doing a lot more of this.
Announcements: 2/22 Long Ass Run, Saturday 2/8 from 10-2 come build a greenhouse at HS food cupboard.
T-Claps (Recognition): Emeril for not splashing merlot
Prayer: Wallabee and those battling addictions. Those battling cancers and other health conditions.

Dumbo took us out.

U-turn Pickin’ Up the Six

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

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.

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

EC: 187

PAX:  Lucky 13 for the last day of the Shield Lock Challenge.

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Run with your sandbag to middle of parking lot

Merkins (10 reps)

Sprint back with your sandbag

Squat hold for the 6

Rinse and repeat between each exercise

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

4th round Partner 1 Balls to the Wall. Partner 2 Absolute merkins

Mary: The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

 16-Bit still has his Super Bowl Pool available.

MidgetForLife on pace for Healing transitions fund.

Check Slack for upcoming announcements

Prayer:  Prayers Wallaby, Sprinklers family, unspoken, Military, and First Responders.

RailRoaded At TBD

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

You know it’s time to start the workout when FloJo, Hardy, and Poopeater arrive. Today, they were about 30 seconds late. Ordinarily, they are exactly on time at 5:30, a just-in-time operation!

Warm-up: Mosey + Burpees

Mosey onto Stinson, stop at first parking lot, SSH 25x

Continue mosey down Stinson to Noonday, 10 burpees OYO, mosey back up to parking lot.

There’s your warm-up! Dawgpound: Why did we have to go down the hill to do those burpees? Because after Q’ing and working out at Womble for so long, we needed a different warmup.

The Thang: Railroad Tracks

After having fun with this format on Monday, I decided to continue today.

In the parking lot, each of the 12 PAX planks up on the first 12 lines. First PAX (YHC) runs to end of PAX like an Indian Run to the first open line. Plank up. Each PAX follows until we reach the end. My idea was to simply run back to the beginning from there. But, the first PAX to round the corner (Cowboy?) found a whole new set of parking spots around the corner, paralleling the first set. He started the railroad there and we returned same as we came. Bonus!

Next sets of exercises, same format: Guantanamo, 5 hand-release Merkins, WWIIs before your run to front of line. PAX holds 6 inch while the one PAX does WWII.

Mr. Clarity (i.e., Pablo) kept asking questions, claiming that he was just seeking clarity. Seemed suspiciously like he was trying hi-jack my Q! Indeed the Fritter Goobers brought more chatter to this parking lot than it has heard since the last installment of Ivan.

Balls to the Wall by Request:

Sprinkler and POTS were disappointed we did not do BTW on Monday. So, making sure not to disappoint, we moseyed to the amphitheater. OK, so Sprinkler was genuinely happy to have this exercise, pretty sure he could go 5 minutes. POTS was not as pleased.

Upon finishing up the WWII railroads, PAX moseyed one-by-one down to the amphitheater and took People’s Chair position on the wall. First round 10 second count by each PAX. FloJo is now famous for his I, II, III, IV, V, VI, VII, VIII, IX, X counting method.

Mary: American Hammers, pickle pounders, LBCs, etc.

Announcements: Check Slack

Prayer Requests: Sprinkler and his family as they lay his father to rest today. Dawgpound safe air travels. FloJo as his family considers adoption.

Bringing Back the Band!

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

FNGs: none

Warm Up: PAX moseyed over behind Town Hall Burger and Beer. Warm ups included Side Straddle Hops,  Imperial Walkers, Hillbillies, Windmills, and Fozio Arm Circles forward and back.

The Workout: PAX then headed down to the bottom of Lassiter road, partnered up for various resistant band exercises. Partner 1 did the exercises while Partner 2 ran up the hill to Matthews road.  The hill series consisted of  left facing side straddle, followed with right sided facing side straddle, followed by running backwards and finally regular sprint.

The resistant band exercises consisted of Merkins, Curls for the Girls, Overhead Squats, Upright Rows,Squat Reverse Fly, Tricep press, Bent over rows,  Split leg lunge, Curl Hold, and Outer Thigh Raises.

Mary: PAX moseyed back to starting area for some Dying Cockroaches , Low Slow Flutter in cadence, Box Cutters, Alternating Toe Touches, and   LBC’s

Announcements: Q sheet signup, help with Snap with moving Thursday at 6:15 at his office  and Food Pantry this weekend.  Honor to lead and hope you had fun.

T-Claps (Recognition): EC Deadbolt, 187, Pablo, Bobby Dahl, Dawgpound, Mookie

Prayer: Wallaby spoken and unspoken prayers

Jan, 22 2020: 3rd F Leadership Meeting

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

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

Native American Mosey on a Monday

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

8 men took the DRP and showed up at Paradise City. One lonely sole didn’t think it would be enough so they did EC. Everyone got at least 3 miles for a high tempo start to the week. Aye!

Indian Run

FNGs: Not today!

EC: Pablo

Warm Up: Mosey to top of the ramp for SSH, Good mornings and Windmill. Mosey to back corner for Imperial Walkers, Hillbillies and Daisy pickers. Mosey to the rail for back stroke and irkins.

The Workout: Split into two 4 man Indian run groups. Make laps around the complex stopping for 5 hand release merkins at the top of the ramp, 10 big boy sit ups at the back corner and 15 jump squats at the rail. Each group of 4 was supposed to skip a lap around the complex and do a Dora (100 merkins, 200 LBC and 300 squat). One group might have done it twice (could be bad instructions or bad listening…)

Mary: Good mornings ICx10, Homer to Marge ICx20, Low Slow Flutter ICx20

Announcements: Greenhouse 2/1, Move Snap this Thursday at 6pm, Long Ass ATT run coming up soon.

T-Claps (Recognition):

Prayer: Those looking for work (Lee), thanksgiving for our ability to get out with a group of men and get stronger.

It is always a honor to lead you men. I’ll try to do better next time!

Building a Flow with your Host Dawgpound

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

It was a warm Friday morning. The parking deck kept us even warmer.  The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching.  Trying to win the day by putting the work back into our bodies.  Dumbo convinced Pablo to run hills though.  That man really loves those hills by the library.

Dumbo even brought his brother out.  Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’.  We already had the name lined up.  First job was at a country club.  That went to caddy shack.  That went to Noonan.  Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship.  I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan.  Just don’t let Emeril ruin it for us.  That guy.

It was a special morning.  Besides building our flow we ran the stairs at the parking deck for the first time.  Pax that couldn’t (Pikachu) stayed down and did more abs.

Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:

Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.

Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back

The Workout:

We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean

Stairs/Midget Coookie Pouches

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat

Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch

Stairs/Midget Stand Ups

5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup

Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

Mary:

2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s

We finished with some stretching. Gotta run some miles tomorrow.

Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)

Announcements:

Long Ass ATT Run. Blue Hen is running the whole thing this year

T-Claps (Recognition):

All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:

Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)