FNGs: 1 But Shredder asked we save his naming until Groupounder – Colt45
Warm Up: Standard ShamWow! U-Turn: SSH, Frankenstein, Imperial, Hillbilly, Daisy Picker
The Workout: The U!
Mary: Nope
Announcements:
T-Claps (Recognition): Nemo, Maybelline, Skidmark – 4 Mile EC in the rain and cold!
Prayer: YHC took us out
FNGs: MFL?
Warm Up: Mosey to the top of the ramp for SSH x53 to commemorate the new 0530 start time for PC
The Workout: Lipstick Special was on the table for this crisp beautiful smelling morning. Two groups of 6 Indian Runs around the Ting Loop. We stopped at corners for arm work. First Stop Prison Step Ups x20, Erkins x20, Derkins x20, Second Stop Dips x15, 1 leg each x15. (Repeat) Third Stop Merkins x10, Wide Grip x10, Diamond x10. Total of 3 miles completed on the circuits.
Mary: 1 minute man- Low Slow Flutters x20, LBC’s x20
Announcements: Q Swap Week. CPR Training Tuesday 6-9 at Hope Community Church
T-Claps (Recognition): Cowboy for sticking with the Lipstick Special
Prayer: Wallaby, Anyone else suffering from substance abuse. Sgt. Pepper, All Deployed
Drove in to see Pablo doing a solo EC run before the workout, nicely done!
FNGs: Nope
3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney. It sucked. I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done. Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone. I think he was afraid I was going to fall out and hurt myself going up/down the stairs. I also think he was right to be afraid of that.
It’s been a great 3 years. One of my fond memories was training for my first HSHM. That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler. As a little homage, I brought out one of those workouts for this morning.
The Workout:
There was a lot going on this morning. The Fritter Goobers + POTS went on a Ruck. Not sure how far they went. At some point they stopped for refreshments. I’ll let them tell that story.
Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.
Forceps missed his alarm, but made it for COT & 2ndF 🙂
The rest of us did hill repeats on Stinson. Starting at the bottom of the hill stop sign:
If you did the whole thing, it was right at 6 miles.
Mary: Pfft
Announcements:
Awesome COT after the run. One of the best I’ve ever been at. Too often it’s just “name / age / f3 name; quick announcement; let’s go”. This morning we actually talked a bit about what we’re doing and why. I really appreciated the time.
T-Claps (Recognition): Oboe was a man on a mission this morning. Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut. I know life hit him pretty hard for a while. I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom. It made me appreciate what we’re doing with the Shield Lock even more.
Thanks for a great 3 years men, looking forward to the next 3.
46 PAX IN THE GLOOM! Way to end the week HIM!
EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific
FNGs: NOPE
Warm Up: YHC felt a little odd Qing the final Throwback of the week. I wasnt here when these fine AOs were established. I needed some star power… I needed CrabLegs!!!
No, not those delicious buttery delicacies… This HIM!
I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun. Crablegs put the PAX through their paces in the warm-up.
The Workout:
41 PAX were present when we started the workout with an initial count-off. YHC watched as a few men filed in at various moments but was unable to get the count. This called for 6 Burpees OYO!
PAX had counted off 1,2,3,4 and broke into 4 groups. We were headed to the Murphy-Go-Round. Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars. We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges. YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.
*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout. As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after. It was brutal and humbling and oddly it now made me feel nostalgic and happy… this F3 really changes a guy.
The Actual Workout… Finally…
We mozy’d to the railing on the greenway between the pond and the baseball fields. The railing would serve as our pull-up bars, strike that Inverted Row bars. Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.
We mozy’d to the parking lot beyond the baseball diamonds. As we entered the lot, we dropped off Group 3. There job was to do AMRAP Merkins until they were relieved by Group 2.
We mozy’d down the lot to give some space and dropped off Group 4 off. AMRAP Squats until relieved by Group 3.
From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.
The Murphy-Go-Round was set in motion and continued until time was called.
Mary:
Back to the tennis courts…
Announcements: Check Slack because my memory don’t work so good… here is a round-up
T-Claps (Recognition): To the OGs that set South Wake in motion. Great representation this week from some of the earliest PAX including Howard. Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.
Prayer: Those PAX that are working on physical and mental battles among us. For our service members that keep us safe and guarantee our freedoms. CrabLegs took us out.
Throwback 5 appears to be working just as planned. End the decade and start a new one with 5 convergences at the “Original 5” Southwake AOs. Today was Disney’s turn. YHC turned to Kid Cracker to co-Q with me as we were the Site’s initial Qs. I always loved Q-ing with Kid Cracker as there would be diversity in the body parts worked and lots of good mumblechatter.
It was a cloudy, 37 degree Thursday morning as YHC approached a gathering crowd in the Middle Creek Park parking lot. The glows of at least one (Redenbacher) Pax member finishing EC could be seen. The original Southwake Shovel Flag was planted, fists were bumped and Kid Cracker got us going!
FNGs: None
Warm Up: Short fellowship jog (0.33 miles) around the dark soccer field – we continued this mosey to the small parking lot adjacent to the baseball field house – where we circled up
The Workout:
Round 1: Kid Cracker
Round 2: Deadbolt
Mary: Alternating Abs by your Co-Qs
Announcements:
T-Claps (Recognition):
Prayer:
EC: Dawgpound, Pikachu, Emeril, Skidmark, Buford, Cowboy, Deadbolt, Roger Roger, Pablo
FNGs: …….. I’m noticing a theme here
Warm Up:
Onnit Warm Up 2
The Workout:
Work Fast Recover Faster 2
Mary:
Onnit Cool Down 2
Announcements:
No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own
T-Claps (Recognition):
Prayer:
Wallaby and his family
All Families during the Holidays.
YHC knew the rain would be involved at Paradise City for today’s workout. Time to get creative bc I hate getting soaked during a workout. Pulled in at 0540 to 1 car in the parking lot. I looked up and here comes Pikachu running across the parking lot holding 4 golf umbrellas as YHC asked him to bring. I had 5 myself. One more car rolled in with a couple mins to spare. 4PAX were ready to roll…then we see a white truck approaching follow by another car. We waited with umbrellas up as they parked. No late burpees penalized as YHC was feeling jolly. They looked at us funny when I said grab an umbrella though. This was a Mary Poppins workout. Here’s how the fun took place.
Warm Up:
Ramp mosey up/down while holding umbrellas
Top (reg) – one handed smurf jacks x20 IC
Bottom (slides) – one handed mountain climbers x20 IC
Top (backwards) – one handed imperial walkers into Hill billies x10 IC each
Bottom (carioca)- gorilla squats x10 on my up and down
The Workout:
Head to top of ramp
Box jumps and one armed dips holding umbrellas
X10 each 3 rds
Peeping Tom took a spill but was ok
Indian umbrella run to guard rails
One armed irkens w/U x10 switch arms
Monkey humpers x10 IC
3 rds
Mosey to tunnel – put down umbrellas
Ascending and decending testicles with shoulder taps x10 IC @ 30, 45, 90
LBCs x15 to let our shoulder recover
then 90, 45, 30 degrees legs on wall
Reverse LBCs x15 IC
Partner up
P1 holds Al Gore on wall
P2 bear crawl out of tunnel with umbrella (3 legged bear) to designated spot and back
Switch
Repeat but with duck walk
The plan was to stay dry and do mary in the tunnels but Lipstick busted one and we all came close to merlot. So thanks to him we got our backs wet.
Mary (Poppins)):
w/umbrellas
– 4 corners x10 reverse R&R x10
– H2M x10, 1 legged x10, switch
– Windshield wipers x10 IC
Announcements:
Christmas Day AO’s – Site Q’s call
Paradise City time change to 0530
Free CPR class coming, Dumbo has the lead
Throwback week next week. Only 1 AO open per day
T-Claps (Recognition):
No one merloted from Lipsticks bomb releases.
Prayer:
Wallaby and family
Oakwood run successful and HT support
Sprinkler family
Those spending holidays alone or minus a family member for the 1st time
Lipsticks stomach and those around him
This was a fun yet challenging workout while holding an umbrella most of the time. Hope those that attended enjoyed it.
Always a pleasure to lead.
BS Out!
FNGs: N/A
Warm Up: warm up lap around the parking lot, circled up for 10 X SSH and 10 X Good Mornings IC.
The Workout: Standard 5 mile Loop for most and 3 mile Loop for Dauber (This was one of 3 workouts for him today).
Mary: MIA
Announcements: Check Slack and FB.
Claps (Recognition): Dauber for the Triple Dog Dare to PAX to join him posting at U turn, his Q at GP, and running a 5K with his 2.0. Good work!
Prayer: Sgt. Peppers, PAX with new babies, PAX traveling over the holidays, unspoken
You saw the 2020 Leadership update from Pikachu, the 3rd F job desciptions, the pre-blasts about a meeting for 3rd F 2020 planning. So… what happened?
TL;DR
The Meeting – 12/18/19
Dahmer, Shredder, and Dumbo were the very first to answer the job ads for new 3rd F Site Qs. We started chatting and figured out that the best time to meet was going to be during the normal operating hours of the gloom. We set the date, the time, and the place. I opened the meeting up to the rest of the PAX so that we could get as much brain power and muscle on this as possible.
10 HIM answered the call to sacrifice 1st F and help kick-off 3rd F for 2020. The same names tagged in this BackBlast. Others sent their regrets and since the meeting more HIM have approached me with ideas and an eagerness to get involved. :heart warmed: This crew is astounding!
During the meeting, I threw down the vision that I prepared for the South Wake Leadership team for all in attendance to hear. I wanted their feedback and to start us off. This wasn’t a plan set in stone and for us to launch 2020 I needed everyone at the table. You can page through this awesome and ever-changing PowerPoint OYO – It has changed a bit since the meeting and will likely continue to change as we continue building this thing. https://docs.google.com/presentation/d/14rcT2XZDKsv2jIorN85W474V0xJVa9p-V8wzzSx7ijw/edit?usp=sharing
At the conclusion of the slideshow, the conversation started and everyone talked about their ideas. It became pretty clear where everyone fit in terms of their AOs. If you don’t recall from the job descriptions there is a slide called “AOs High Level” and one called “Site Q job descriptions” that go into detail. For this post the quick and dirty is that there are 4 AOs to start. The Heart (Community Outreach), The Mind (Q Source and Small-group internal reflection), The Cloud (tools of the trade and the media front-end to this operation), and The Accelerator (This group will be finding new ways to push us all in 3rd F and driving focus to things we already do for race support)
New 3rd F Site Qs
These are the guys to look to in key areas of focus as described above and in the slide deck. I will be supporting all of these efforts but these leaders will own their AOs and drive the agendas as they see fit. Like any site Q, they won’t do it all. They will be EHing South Wake PAX to take Q through the course of the year at specific dates and times. They will be creating the schedules and looking for HIM to help.
What’s Next
Everyone is hard at work thinking through what 2020 should look like. A list is being generated of past and new 3rd F efforts. We are making an effort to focus on South Wake exclusively but some exceptions will be made. We’ll aim to build a pre-arranged schedule that will include weekly activities (AO Mind Group Meetings perhaps), monthly activities (service outreach), quarterly (not sure yet) and yearly (race support stuff like CSAUPs or Wrightsville).
We’re going to bring all of that back to Dunkin’ on January 17th and aim to get it on the website around that time. Our meetings will be open so please join us if you would like to listen-in or contribute. We’ll be happy to have you.
EC: Dawgpound, Buford
FNGs: Nope. Once again disappointed
Warm Up:
Onnit Warmup 2
The Workout:
Stand Your Ground 2
Mary:
Onnit Cooldown 2
Announcements:
Old School Q week
T-Claps (Recognition):
Prayer:
New Baby Winton