Tag Archive for: Dumbo

7 Jedi of Disney

FNGs: No

Warm Up: Yes – Mozy around the soccer field, Billy Mays Haze, Daisy Pickers, Franks

The Workout: Of Course!

  • Balls to Wall to Plank to Balls to Wall (3x)
  • Mozy to the Stadium entrance
  • Thing – repeat below 2x, increase to 10 reps 2x, increase to 15 reps last round
    • 5x Merkins
    • Sprint to next set of stairs
    • 5x Squats
    • Up Stairs
    • 5x Star Jumps
    • Sprint to top of other stairs
    • 5x WW2s
    • Bottom of stairs
    • 5x Merkins
  • Mozy back to the flag but make some stops along the way
    • Mountain Climbers
    • Poop Eaters

Mary: Yup

  • Requested exercises from PAX
    • Low Slow Flutters
    • Box Cutters

Announcements: Not really

T-Claps (Recognition):Ā Great work TomTom for joining the Travis Manion cleanup crew last weekend and welcome back Kotter :-P.Ā  Also thanks for the Q support today!!!

Prayer: Bobby Bs son Walt is on the mend – thanks for your prayers

3-27-23 Paradise City

Three PAX Prove to be AGILE

Paradise City, Where the Grass is Green and the Hills are… BILLY. Three PAX were freed to lead in a simulated AGILE project. Customer called for 100 reps of arms, legs, and ab exercises, plus 3+ miles that included cardio-building elevation gain.

Warmup: SSH x 2 x 2, 10x burpees, merkins, squats on the 1.5 mile mosey to the hill.

In an AGILE project, the Customer identifies and prioritizes the product requirements or BACKLOG and the TEAM is self-organizing, self-directing, and is empowered to lead itself and make decisions—much like F3’s mantra—Freed to Lead. The TEAM identifies which features or ā€œuser storiesā€ it can tackle in a SPRINT. Today, for our first SPRINT, the TEAM chose 100 arm reps to be completed during the run from the top of the hill to the bottom of the hill—that is, our SPRINT. Freed to lead, each team member determined which arm exercise, when to complete it, and how many reps. All to meet the requirement of 100 reps. At the end of the SPRINT, the customer reviewed and accepted the 100 reps as meeting the DEFINITION OF DONE. Success!

In the next SPRINT, the team tackled 100 leg exercises, completed during the same distance-boxed SPRINT—from the top of the hill to the bottom. Once again, each team member determined which leg exercise, when to complete it, and how many reps. All to meet the requirement of 100 reps. At the end of the SPRINT, the customer reviewed and accepted the 100 reps as meeting the DEFINITION OF DONE. Success!

Two principles behind the AGILE project management methodology are to satisfy the customer through early and continuous delivery of valuable software meeting the customer’s requirements. And to make these deliveries FREQUENTLY. Today, we delivered two sets of 100 reps. But that’s not all. Another customer requirement was to cover 3+ miles that included cardio-building elevation gain, all within the time-boxed SPRINT of 45 minutes. To meet this 3+mile requirement, we traveled to the steepest hill on Crossway Lane. We met the 3+mile requirement easily, but after completing the two SPRINTS above, we were pressed to get back to the flag are to meet the 45-minute REQUIREMENT. To save time, the team decided to take Milpass Drive. Freed to Lead.

We probably would have made it back, but one PAX needed to drop a deuce. OMG. We arrived at the flag area 2 minutes late. Upon Customer review, we did not meet the DEFINITION OF DONE, since we exceeded the time requirement. Oh well, we’ll return this USER STORY to the PRODUCT BACKLOG for the next SPRINT.

Prayer Requests: Please continue to pray for Davis (3-Alarm). He is in the hospital for respiratory issues and more. Doctors are treating him and hoping he responds to this round of treatments.

Pray that @Dumbo is not negatively affected by First Citizens’ recent acquisition of Silicon Valley Bank.

Announcements: Remember to plant your F3 flag at every workout. If you don’t plant an F3 shovel flag, it’s just a bunch of guys working out together. Passersby likely assume it’s a closed workout and likely assume they are not welcome. So, plant that flag! The mission of F3 is to plant, grow, and serve small workout groups to reinvigorate male community leadership.

Why all this project management stuff? I just finished studying 2 months for the Project Management Professional (PMP) certification exam. And passed!

2023 F3SW TownHall

2023 F3 South Wake Town Hall

BREACH INTRO

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

F3 Core PrinciplesĀ were reviewed
Ā 
Everyone asked to remember our WHY
Ā 
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.
Ā 
OPEN DISCUSSION
Ā 
What’s the Problem/Solutions?
  • Pre-covid – more comradery, more community, more supportive.Ā  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’tĀ 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 raisedĀ 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 toĀ 
    • It was discussed that we haveĀ ~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.Ā  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 moreĀ FREED TO LEAD?
    • Point countered
      • Leadership team is a model that exists throughout the nation.Ā  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:
      • ReviewingĀ website listingsĀ 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?Ā  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 –Ā DOCĀ andĀ VIDEOĀ 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 GeneratorĀ 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?Ā  Rush Hour KartingĀ 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’tĀ 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?Ā  What else can we offer?Ā  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 RecĀ – has brought FNGs and made our workouts officially sanctioned by the town so we won’tĀ 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 – NutCrackerĀ has had the Principal at a workout before šŸ˜€
    • Parade Participation?
    • Abe is our 3rd F Q
      • Reach out if you need support with any ideas on 3rd F leadershipĀ opportunities.
      • Freed to lead, we need leadership in 3rd F and 2nd F like we have in 1st.Ā  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’tĀ just have to be about doing physical good, it’s about spiritual good as well.Ā  Great examples out there today on this too.
CLOSING THOUGHTS
  • We can’tĀ force our way back to the way things were.Ā  Things Change.
  • Intentionality.Ā  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.Ā  Especially on Slack where inside jokes and playful banter can be taken the wrong way.Ā Ā 
  • 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?

EC:Ā  Emeril, TomTom, UTI et al

FNGs: Not today

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

The Workout:Ā  Standard 5 mile route – The Grinch

Mary:Ā  Short on time

Announcements: Check Slack and Facebook

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

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

Skidmark took us out. Always an honor to lead

Paradise City Q of the Year?

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

Lucky Thirteen

FNGs: none

Warm Up: side straddle hops and good mornings while the stragglers assembled.

The Workout: standard route in reverse. Optional 4mi route as desired

Announcements: Q school tomorrow at Womble at 14:00

Prayer: injured and sick PAX, Pablo’s sister passed away unexpectedly at Xmas.

45 Reps around the Possum Trot

FNGs: Buttermilk…Not really but technically a Kotter.
Warm Up: Mosey around the parking lot. Mosey to the concession stand to find a stash of weights. SSH, Good Mornings, Daisy Pickers, Sir Fazio
The Workout: 45 reps of each exercise.Ā  Curls for the Gurls, Tricep ext, Squats, Double rope slams, Kettlebell swings, Lawnmower pulls and one guy run to the next ballfield and back. Next round Plank holds on the wall and pass the 25lbs down and back.Ā  Repeat and add 40lbs. Preachers chair, pass 25lbs with overhead press and repeat adding a 45lbs.Ā  One BTTW and pass the 25lbs down one way.
Mary: Heel taps, Touch the sky, Squat hold cause Banana Seat is a time Nazi.
Announcements: Even the Odds on Friday at Sheepdog, F3 Christmas party sign-up
T-Claps (Recognition): Buttermilk for coming back out after 6 months and ECing.
Prayer: Thankful for F3!

Apple Fritters at PC

FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles / Seal Claps, Overhead Claps / Chinooks
The Workout: The mumble chatter was rolling this morning, you would have thought we were in Carpex!
We started out on “that hill” with 7s. Squats at the top, WWIIs at the bottom. Mosey down, bear crawl up.
Moseyed over to the wall behind the stores for 2 rounds of People’s Chair and Balls to the Wall. Then we grabbed two palm-sized rocks for 2-3 rounds (bad memory) of Curls for the Girls, overhead press and Ruh Rohs. Someone said something about being cold and apple fritters and YHC almost lost his cadence.
Returned our rocks back to PRECISELY where we found them and moseyed around the back side of the shopping center, stopping for a few copperhead squats (in cadence).
Mary: Popcorn Mary (each PAX got to choose an exercise).
Announcements: Christmas party this Saturday! Be aware of heart attack signs, especially this time of year, and speak up if you don’t feel right.
Prayer: Softserve’s hand

Meet Charles Bronson

EC: Standard 2 mile route – solo

Warmups: Ran one lap around the main circuit and stopped for Good Mornings (10x), SSH (50x), and that’s about it. Back to the basketball court area for the ME.Ā 

ME: I centered the workout on reaching 3 miles running. How do you get there? You run around the main 0.5 mile circuit 6 times. No problem. But what about the exercises? Hmmmmm. Hello Lexicon!

Meet Charles Bronson. Wikipedia: One film critic said that Bronson “oozed male life-force, stoic toughness, capability, strength.” Ha! That’s perfect for an F3 RESPECT week workout.Ā 

In the Charles Bronson exercise, you begin with a 50-rep exercise–again, perfect for RESPECT week. We did overhead claps, jump lunges, LBCs, Merkins, and regular lunges. Next time I’ll make the exercises a lot harder.Ā 

I had set up cones on the back stretch, where it’s slightly uphill, perfect for accelerated runs. We did the exercises and runs together.Ā 

Cone 1: Accelerate to cone 1, but you must reach your top speed as you cross the finish line. So, you must accelerate all the way!Ā 

Cone 2: Decelerate to cone 2. Because you hit top speed at cone 1, you need a short distance to slow down.

Cone 3: Bear crawl from cone 3 to upper corner of the lot. Then, run together, circling back to basketball court corner, rinse and repeat five times, at least.

Mary: 3 minutes ab work, including 50 big boy sit ups and more.

RESPECT Message: Be a positive impact on your community. Last weekend I was biking and was disappointed to see graffiti on the freshly painted white walls as I passed through the under pass tunnel. On my return, however, I could smell fresh spray paint. Aha! Thinking I was gonna catch the culprits red handed, I rolled into the tunnel to find a father and some teens spraying white, over the graffiti! I was so impressed. The community wins!Ā 

So, if you see the opportunity to have a positive impact, go for it!Ā 

25 Count’s for the WIN

FNGs: N/A

Warm Up: Hillbillies, Imperial walkers, Sir Fazio Arm Circles, & Side Startle Hop

The Workout:

Moseyed over behind Harris Teeter and grabbed some rocks:

– curls for the girls
– shoulder press
– flys

Then we did some wall sits for a 25 count šŸ¤˜šŸ¼

Dora – 100 push-ups, 200 Crunches, 300 Squats

The 6 Indian Run

– star jumps
– push-ups x2
– monkey humpers

Mary: good mornings, pickle pounders, box cutters, boat canoe, American hammers, and I forgot the rear we were crushed šŸ’ŖšŸ¼

Announcements:

– Holly Spring CPR awareness event

T-Claps (Recognition): N/A

Prayer:

– prayers for a 17 yr old girl involved in a crash and that is on critical condition in Alabama.