Tag Archive for: Gamecock

5 Year Anniversary Q – Gamecock gave ’em 9 inches when they really only needed 6

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5 years ago yesterday I came out to Kenny’s Grave for the first time at the behest of my friends Yosef, Slots, and Wrangler.  We ran to the AO where I then got my ass handed to me for 45 minutes.  I came back though the next week.  And every week after that for some time before I decided to venture out to other AOs and explore more of what South Wake had to offer.  It will sound like hyperbole but it’s not; it was life changing.  I’m thankful for every post, ever Q, and every PAX in the last 5 years and I’m looking forward to the next 5 as well.

Being that my first workout was so memorable I looked up the backblast from that beatdown (It’ was Kenny Grave’s 2nd workout post-resurrection) and tried to emulate it as much as I could, modifying only because of my shoulder injury.  We ended up with a lot of sweaty dudes at the end and I think everyone “enjoyed” themselves.

FNGs: None today

Warm Up:

Lap around the track and to the basketball courts

Squatted seal claps x20 IC

High knees x20 IC

Windmill x10 IC

Daisy Picker x15 IC

Imperial Walker x16 IC

Hillbillies x10 IC

The Workout:

We paired up and went to the corner of the court for partner hops.

Partner 1 was on their 6 holding 6 inches while partner 2 did side hops over their legs.  Two round of this.  At one point someone complained that Gamecock was giving 9″ when they really only needed 6″.  Sounds like a personal problem.

After those two rounds we did Superman broad jumps around the court.  5 pax laid down and held superman while the other man did broad jumps over everyone.  Once he was done he got down and the last man started jumping.  We did this for one full lap around the basketball court.

After that we moseyed back to the parking lot and got in two lines.  Three rounds were done where one man from each line made their way up and back across the parking lot while everyone else was doing AMRAP exercises.

Round 1 – Duck walks and AMRAP squats

Round 2 – Lunge walks and AMRAP LBC

Round 3 – Backwards job and AMRAP reverse lunges

Finally over to the pavilion to do one set of 10 box jumps and 10 step ups with each leg.  We had to cut this short due to time.

Mary:

Back to the flag to do

Protractor

Exaggerated LBC x10 IC

Homer to marge x16 IC

Announcements:

Backpack collection for foster kids – See Abe’s posts in 3rd F channel.  We’ve closing in on our 150 goal

Warbucks is gathering donations to take to UNC in celebration of his son Maddox.  He has posted an Amazon wishlist in 3rd F and will also take monetary donations.  Reach out to him for more info.

Prayer:

Phew, there were a lot today so forgive me if I forget something or someone.

Banana Seat who is recovering from illness

H1N1’s daughter who is learning to drive.  Today is day 2 so clear the roads in FV.

Finkle’s wife has a job interview

Finkle’s project manager at work who is under a lot of stress due to contract stuff.

Finkle’s 2.0 traveling from Mexico to Texas

I know I’m missing some so my apologies for that.

 

The last 5 years have been a joy and I truly have enjoyed all of it, mostly because of all of you.  I can’t wait to see what the next 5 bring.

 

010000

Goosebumps

Give Yourself Goosebumps!

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FNGs: None

Warm Up: Warm-o-Rama

The Workout: Choose your own adventure! 25 spots were marked in chalk on the parking lot. Each spot has a mystery exercise and the PAX chose which direction and number they would move to next. We continued until you hit a ‘GOOSEBUMPS’ which triggered 10 burpees and an end to that path. Goals was to find the mystery number that had the ‘good ending’. We had time after finding the ending to complete all exercise markers. 

Mary: Ab exercises throughout the workout

Announcements: Clean up

T-Claps (Recognition): H1N1 for hitting all the goosebumps

Prayer: Safety for children as they travel and have events away from home. Kristin (Gamecock’s daycare) health and fathers’ failing health. 

X Marks the Spot at the Nest

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PAX: @Finkle, @Gamecock,  @H1N1, @Particle Board, @K I T T Y L I T T R, @flair

Warm-up: We got the party started with some Hillbillies and Imperial Walkers in cadence, followed by some good morning’s, and downward dog in to chaturanga updogs.

Main Event: We  played a favorite game of X-Marks the spot.  We started off with 20 SSH in cadence at the ends of the X and once we came to our intersection of Ennis St and Raleigh St we stopped and did 10 merkins.  Once all four parts were complete we changed up the exercises to squats on the ends and sumo squats at the intersection.  Got in about 2.5 miles standard.

Mary: Not today, ran out of time.

COT: @K I T T Y L I T T R: shared updates on adoption process, @H1N1: shared parenting woes for his son @Messi needing wisdom for upcoming decisions, @Finkle: prayers for oldest 2.0 who is in Guatemala working with kids and single moms.

Tabataaaaa and Puddles

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FNGs: none

Warm Up: normal warm-o-rama

The Workout: tabata with 5 sets of 2 pairs, 30 seconds on and 10 second rest each time. Ssh and walk outs, squats and imperial walkers, merkins and around the world lunges, big boy situps and mountain climbers, 6″ hold and high knees.

Mary: none today

Announcements: picnic Saturday

T-Claps (Recognition): all for driving through the rain!

Prayer: Rubiks cousin, Finkles daughter, travel protections, Yosemite’s arm infection

New Pavement!

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This would be more exciting if it were at Possum Trot but the track around the Kenny’s Grave baseball fields has a new coat of blacktop that makes it very easy to run on. It was so new you could still smell it. We started our lap with 4 but upon return found a bike in the parking lot that wasn’t there when we started.  Warbucks caught up not long after and, thanks to me not being able to do them, penalty burpees were not assigned.  

FNGs: None

Warm Up:

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbilies x10 IC

Willie Mays Hays x10 IC

Trunk Twists x10 IC

The Workout:

We moseyed down to one of the empty lanes of parking spaces and partnered up for dora.  Since we had an odd number I joined one of the groups and just mirrored one of those guys.  

100 jump squats

200 Imperial Walkers

300 LBC

The timer was the other partner duck walking all the way to the other side of the lot and then jogging back.  The group of two finished up first because Warbucks is a jump squat machine so they helped finish up the group of 3’s LBCs at the end.

After that it was off to the hill by the big baseball field for 11s.  Sumo squats at the top and in cadence calf raises on the fence at the bottom.  It was OYO but everyone got done at the same time anyway.

Time was running short so I modified the rest of the plan.  We started down the greenway path and stopped at the first set of bleachers.  We faced up the hill and went up doing Walk Like an Egyptian.  Line up like an Indian run and take a step in to a lunge and hold it while the PAX at the back lunge walks to the front.  Once he’s there, step in to a lunge with your other leg and continue.  We made it to the top of the hill and then moved on due to time (which there wasn’t much of).

Mary:

Heel taps x16 IC

Reverse LBC x16 IC

Announcements:

F3 Family picnic on 6/24.  Check 2nd F channel in Slack for details and to sign up to bring stuff

Prayer:

Finkle’s youngest who hasn’t been feeling well.

YHC’s M who has a scratched eye that may or may not be getting infected.

Praise for my M’s grandparents who are celebrating their 70th wedding anniversary as well as her grandmother’s 90th birthday

Praise for Finkle’s M for her final day at her, now former, job.

 

What a beautiful morning it was to come workout out and share the morning with you all.  It’s an honor that you come and allow me to lead you through this, truly.  

 

010000

No Arms Needed

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YHC has bee dealing with a shoulder injury the last few weeks which has significantly impacted my ability to post.  I needed to get back out there and realized that the only way to do it while also protecting my shoulder was to Q the workout and make it leg focused, so that’s what I did.

FNGs:  none

Warm Up:

Moseyed around the block with stops at the four corners

Corner 1: Frankenstein x10 IC, Butt Kickers x10 IC

Corner 2: Daisy Pickers x10 IC, Willie Mays Hayes x10 IC

Corner 3: Imperial Walkers x10 IC, Hillbillies x10 IC

Corner 4: Sir Fazio LEG circles.  I made this up.  On your six, feet in the air.  Rotate legs inward for a 10 count in cadence and then rotate outwards for a 10 count.  They were actually not bad, good hip flexor stretch.

The Workout:

We went to one of the parking lot islands for our first station.  One PAX did quick feet around the island while everyone else did squats with leg kicks while they waited.  Once everyone had a chance to go around the circle we switched it up to reverse lunge walk around the circle while those waiting did some sort of LBC (standard, reverse, or side).  Once that circuit was done we proceeded to the pavilion.

Another exercise that YHC invented was next on the list at the picnic tables.  This was an 8-count exercise that was a combination of step ups and calf raises.  Counts 1 and 2 were stepping up on the bench, 3 was calf raise up and 4 was down.  Counts 5 and 6 were stepping off the bench and then 7 and 8 were calf raises up and down.  We did 10 of these in cadence.

After that exercise we took turns doing roman situps.  We had an odd number so YHC waited and did squats until the two groups cycled through and then I had someone spot me for my set.  We then did another set up the step up/calf raise routine before heading to the baseball field.

We gathered around home plate and PAX were instructed that we’d be traversing the base paths.  Like in a game of baseball you weren’t allowed to proceed to the next base if it wasn’t clear so while and if you had to wait you were doing imperial walkers.  Everyone also did imperial walkers while behind the plate either waiting to go or after the finished waiting on the six. Each base path was a different way to move.

Home -> 1st: Lunge walk

1st -> 2nd: Duck walk

2nd -> 3rd: Broad jump

3rd -> Home: Reverse lunge walk

Once everyone was in we did a 30 count calf raise and then did the base paths again, this time in reverse.  If you had to wait at all you were doing people’s chair at the back stop or hillbillies or squat holds on the bases.

Once done with the bases we shot back up to the parking lot for a few cycles of 30 seconds of quick feet followed by 30 seconds of rest. We did three sets before moving on

Mary:

Not a ton of time was left by YHC so it was fairly short.

Sleeping Hillbillies x10 IC each side

American Hammers x16 IC

Announcements:

Brute Squat CSAUP this weekend – Reach out to Farva if you have any questions.

Family Picnic on 6/24 – Cupid is putting this together.  Check 2nd F in Slack for more details and to sign up to bring something.

T-Claps (Recognition):

Gamecock for putting together what sounded like a great 2nd F after Run the Quay.

Prayer:

YHC’s shoulder

Buttermilk finally back out and able to exercise after a nasty bout with fiberglass in his lungs (wear a mask when messing with that stuff)

 

An honor to lead, as always

010000

ouch

Leg Day at the Nest

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FNGs: none

Warm Up: mosey around the park, SSH, Good Mornings, Imperial Walkers, Hillbillies,  Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout:
Thing 1: Four Corners
1st Corner: Straight Leg Deadlifts, 10 each leg
2nd Corner: Split Squat, 10 each side
3rd Corner: 3-directional Lunge Matrix, 6 count, 10 each side
4th Corner: Tempo Squat, 10
Moseyed various ways in between and completed 3 rounds.

Thing 2: People’s Chair / Calf Raises, 3 rounds

Thing 3: Urkins / Dips, 10 each, 3 rounds

Mary: 1 round of Popcorn Mary, with Outlaws called by Gamecock (that one was new to me). Wrapped things up with some yoga.

Announcements: 2nd F for Run the Quay at Gamecock’s house. Check Slack. F3 South Wake Picnic is June 24th at Harris Lake.

Prayer: Rubiks for possible tinnitus.

Crab People

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FNGs: none

WarmUp: circle up for warm o rama

The Workout: start with a medium rock from the rock pile. Sorry Sweetheart, we’re going small, next time. 11s in the hill with wonder bras and squats carrying the rock. Uphill was done backwards and it burrrrrns. Next was lightpost travel with stacked exercises and the rock on tow. Methods of travel between poles: lunge walk, crab walk, John Cusack, and bear crawl with a rock push. Exercises squats, ground pounder, and merkins.

Mary: popcorn Mary

Announcements: outreach next week with Rubiks, run the Quay, brute squad

Prayer: Rubiks coworker heart attack, Finkles youth pastor surgery recovery, gamecocks church member healing, Kitty Litter adoption process

4 corners at the grave! 4.13.23

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PAX: @Gamecock, @Pumpkin Spice, @Finkle, @GHERKIN

Warm-up: Started with Good Mornin’s, Willie Mayes Hayes, SSH, Mountain Climbers, Seal Claps, Overhead clapps and a lap around the parking lot.

Main Event:  We each picked out a medium size rock and went over to the square in front of the city gym to do 4 corners.

Corner 1: Rock exercise, R1 Colt 45s, R2 Rut Rows, R3 Wonder Bras

Corner 2: Leg exercise, R1 Squats, R2 Sumo Squats, R3, Reverse Lunge

Corner 3: Abs exercise, R1 LBC’s, R2 Big Boy sit ups, R3 American Hammers

Corner 4: Merkin exercise: R1 Merkin, R2 10 wide Merkins and 10 Peter Parkers, R3 10 Angle Grinders

Mary: Broga

Prayer Requests: @Gamecock traveling with family and friend who is a mother of 5 in coma after brain surgery, @Pumpkin Spice is speaking at a middle school event this weekend and recovering from being sick

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.