Tag Archive for: Fram

43 Feet: A Vision for South Wake

Last Saturday, your leadership team met for our first quarterly meeting since Breach announced my upcoming appointment to Nantan.Ā  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.Ā – 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) – BnBĀ – 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 – FRAMĀ – 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) – MooseĀ – Coordinates social connection beyond workouts. Organizes “Coffeeteria,” family picnics, Happy Hours, and social gatherings to foster brotherhood.
  • 3rd F Q (Mr. Dynamite) – AbeĀ – Drives community impact, leadership development, and spiritual/character growth. Coordinates community service projects, study groups, and leadership discussions.
  • Comz Q – SoftServeĀ – 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.Ā  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.Ā  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.Ā Ā AOs.Ā  You may have heard mumblechatter among PAX about the idea that some AOs should be paused or stopped.Ā  That is something we are looking at.Ā  Why?Ā  Because our numbers aren’t consistent and we are too spread out.Ā Ā How will we decide?Ā  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.Ā  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.Ā  Starting in 2027, AOs will only remain active based on their ability to meet the standard.Ā  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.Ā  F3 is a Leadership Organization and we need your help.Ā  We need additional passionate minds to help plan out 2027 and take ownership of key areas of those plans.Ā  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.Ā  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.Ā  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.Ā  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.Ā Ā 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.Ā  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.Ā  Then, do it again!

Your Humble Contributors

The F3 South Wake Senior Leadership Team

 

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Leading up to YHCs Q of Ultimate, a request came in from Abacus to allow for a soccer game to be played in the extra field.Ā  The hope was to gain enough interest to have the soccer game fully populated while also easing the size of the Ultimate game.Ā  Unfortunately, we didn’t get enough interest for the soccer game and 2 games of Ultimate took shape.Ā  Kudos to Abacus for attempting to create some “game” diversity to perhaps draw a different group of enthusiasts and keep things interesting.

Warm Up:Ā 

  • good mornings, willie mays haze, franks

The Workout:

  • 2 Games of Ultimate, 4 teams.
  • Variables for Gameplay
    • Game Start involved each team lining up at their endzone line with a sprint to the middle where the disc was set.Ā  The first team to get the disc got to start their move to the opposing endzone.
    • On Score, there was no “kick-off”, instead the disc was immediately turned over to the opposing team to start their advance to the other side.
    • No Workouts on drops or scores were included
Mary: None

FNGs: Gatorade and Hotwheels

Announcements:

  • Sombrero getting close on a service day from the Town of Holly Springs
  • Look out for an opportunity to volunteer for HollyFest.
    • Setup, F3 Tent Time, Tear Down, Town Support

Prayer:

  • No OYO – In F3 Speak that means Not On Your Own.Ā  We are part of a community here and we should act as a shoulder to hold up the guy next to us.Ā  If you need help, ask for it.Ā  If you see someone in need, dont wait to be asked.Ā  The cause for sudden loss of Hayden Panettiere (36) has yet to be determined but the news reports on her history with depression, alcholism, and domestic violence.
  • 2.0s return to school and some off to college.Ā  Keep them safe and provide them with the strength required to get back into the swing of school.

@Abacus the OG @Send It @8bit @Rico @Mr. Terrific @Gump @Firstblood @goomba @Extra Butter @Banana Seat @Cupid @Ponzi @Bumblebee @GeekSquad @Red Light District @kazoo @Gillette @Flip Phone @Bleeder @arrowhead @Sombrero @FRAM @Breach @Play-Doh @Friday Night Lights @Wham-O @Jellybeans @Clunker @wildhorse @Jolly @rivers @duplo @WetBandit @heatwave @U.T.I.Ā  and FNGs @gatorade @hotwheels

 

Mutiny Q’em all āœ”ļø

FNG: Nope

W-UP: SSH, IM,Hillbillies, Frankenstein, GM and SFAC

Thang 1:

4 courts

1-BC w/ stack’em merkins 2x

2-CB w/ stack’em squats 5x

3- CW w/ stack’em IC crabby Patties 2x

4- WC w/ stack’em boat & Canoe 2x

Run a lap inside court before next station

Thang 2:

Wall sit and lunge walk travel

BTTW and burpee broad jump travel

Mary:

Speed skaters

Slow imperial walkers

Superman’s

ā€œThe one Q to Q them allā€¦ā€ – Paradise City 6/22/2026

8 HIM ran + rolled the dice all over Ting. šŸƒā€ā™‚ļøšŸŽ²

We were serenaded by owls and danced with cockroaches as we poured sweat under a beautiful sunrise. A well-earned OYO stretching and sharing of our F3 name history to end before 2nd F Coffeeteria. ā˜•

There’s no one I’d rather sweat with. Thanks for seeing me across the finish the line
batboy LED @FullCount FRAM Sardine Best in Show Flip Phone

Q em All complete.

My best takeaway was getting to know a lot of you outside of the Fuquay Mafia that I never get to see. It’s really been a pleasure and I’m thankful for this community that pushes me to steward my body well.
Get out there and fill in that Q sheet!

Running up that hill

FNGs: none

Warm Up: good morning, mtn climbers, sir fazio, merkins, prisoner squats, willy mays hays

The Workout: hill repeats on Ole Red

5 burpees at the top

10 patty cake merkins at the bottom

stop at bench halfway back up hill for 15 freddy mercury

repeat for 3 rounds

round 2 we increased to 2o patty cake merkins and round 3 switched to 15 broke back merkins

Mary: 10 mins core 45 seconds / 10 rest for 2 rounds of lbcs, low slow flutter, box cutters, meat gazers and home to marge

Announcements: volunteer event 06/12 to mulch for HS. Run for the Quay this weekend.Ā 

T-Claps (Recognition):

Prayer: speedy recovery for Fram’s father Norm

Murph 2026

16 HIM for Murph 2026
We met at Herbert Akins MS track where newly built pull up bars were available.
0550 warm ups
0558 Breach speech about Stg. Murphy
0600 Pledge then go time

1 mile
100 pull ups: modify with bands or sand bag rows
200 push ups aka merkins
300 squats
1 mile

The showers started just as the last man finished.

Strong work by all. It was a privilege to lead this years Murph.

BS out!

The Happiest UFO on Earth

FNGs: none

Warm Up: minimal, some crazy people did burpee hill sprints or similar in the abyss as EC

The Workout: ufo- burpees to match your points in the score.Ā 

Announcements: Post as Disney, attendance has been light

T-Claps (Recognition): great teams @sombrero

Prayer: none

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

We kicked off with a 10‑minute alternating OTM grinder, because nothing says ā€œgood morningā€ 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

Ā  Ā  Ā  Ā  Ā 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.

Cleaning the Soccer Field

FNGs: none

Warm Up: Good Mornings, Side Straddle Hops, 5 penalty burpees, Hillbillies, Imperial Walkers, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Two things today.

Thing 1: 7s on the Abyss
PAX moseyed over to the Abyss, everyone’s favorite ride at Disney. At the top, YHC gave the run down. Merkins at the top, squats at the bottom. Plank hold and squat hold for the 6 and then exercises performed together. We made short work of that business and moseyed over to the soccer field.

Thing 2: 4 corners on the soccer field
On approach to the soccer field, it was observed that the previous tenants had left a number of things on the field, mostly water bottles.Ā 
PAX were instructed how 4 corners would go. An exercise at each corner with karaokes in between. Corner one had 5 merkins, corner two had 10 merkins, corner three had 15 merkins, corner four went back down to 10 merkins and then we did 5 more merkins at start.Ā 
Then we switched it to squats and did the same thing, backpedaling between corners.
We spotted a few more water bottles scattered around the field, so PAX each ran out and grabbed a couple and disposed of them.
Back to start for Mary.

Mary: Popcorn Mary

Announcements: June 12th mulching

T-Claps (Recognition): All PAX present for helping to clean the soccer field.

Prayer: Ka-Chow’s final exam today, remembering those who gave their lives defending our country

Impromptu Q at Prison Yard

FNGs: Bloomin Onion (Welcome!)

Warm Up: Disclaimer, SSH, SFAC, GM, Frankensteins, Imperial Walkers, Hillbillies, Plank Hold, Mission Statement and 5 core principles, Mosey short lap.Ā 

The Workout:

Round 1: 6 stations 80lbs Sandbag (SB) Squat, 80lbs SB Chest Press, 60lbs OH press, LBC, SSH, 40 40lbs KB swing (KB swings was timer) Mosey short lap after complete

Round 2: 80Lbs Power Clean, 80lbs Deadlift, 60lb CFG, Plank Hold, SSH and 40lb / 40 KB swings was timer, mosey short lap after complete.Ā  Bloomin Onion likely questioning life choices at this point.Ā 

Round 3: 40lb KB swings, 80lbs SB Bear Crawl drag, 60lbs Triceps, Star V-ups, SSH, 10 80lbs SB burpees was the timer.Ā  (We all questioned life choices upon hearing this) Short mosey to complete the circuit.Ā 

Mary: 2 min stretch

Announcements: QAC, Raffle and uphold the standards!Ā 

T-Claps (Recognition): Papi for driving from North Raliegh to support FNG (Bloomin Onion) and for Bloomin Onion on getting out.Ā 

Prayer: Each PAX had a prayer, Health for babies, Safety for driving teens, Family loss, Family health, knee replacement.Ā 

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