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January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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EC: Nemo and 187

PAX:  20

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)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Merkins (10 reps)

Sprint back

  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.

Mary:

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

Announcements: 

Breach -Feb 7 -Travis Manion foundation 2nd F event

LED – Jan 25  – Mama’s House of Thrift cleanup and repair event

Prayers:

Florence – Friends 12 year old friend upcoming bone marrow transplant

Pickles (CARPEX) – Betty (Mother in law) has pneumonia

Unspoken,

Military

First Responders

How could I forget?!!

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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

Cletus Dec. 27th, 2019 Rock Work

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EC: UTI, Katniss

FNGs:  Welcome Cinder! Cary Fireman that was EH’ed by a friend in Memphis
Warm Up:  Random Counts of Fazio Arm Circles, Imperial Walkers, Hillbillies, SSH, Merkins
The Workout:  Rock work in the parking lot

2X rock push and duck walk across the parking lot

Several rounds of tricep extentions, curls for the girls, goblet squats, and overhead press while rotating and sharing everyone’s rock.

Indian Run around the baseball fields

Modified Morning call at the play ground – Pax performing Clock Merkins while one Pax performs pull-ups until everyone had a turn

Mary: 10 Count Plank hold, 10 Count One arm raised Plank Hold, Repeat, LBC’s, Catalina Wine Mixer, Peter Parkers
Announcements:  New Cletus Co-Q TBA soon!
T-Claps (Recognition):  Cinder for completing the workout!
Prayer: A safe new year for all PAX

Planning on Livin’ 3rd in 2020

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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

  • We are going to make 3rd F work like 1st F – Site Qs, Q sheets, AOs, schedules, backblasts, flags, trackers, and shirts
  • We are going to create more opportunities to lead and serve
  • Our goal is to make F3 South Wake synonymous with community outreach and support
  • We aim to rival Fitness as the hook, EHing HIM along the way
  • Site Qs named for our 4 new AOs The Heart, The Mind, The Cloud, and The Accelerator
  • Site Qs are (in order of AOs) YHC, Shredder\Tetanus, ShamWow!\Dovetail, and Dhamer\Abe
  • Next Meeting January 17th, 5:30AM @ Dunkin’ Donuts – feel free to join us!

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.

  • The Heart – YHC will lead this effort for now but technically the position is still open for someone to come on “full-time”.  I think there are a few interested parties and Dumbo has already said he wants to lead up our efforts around the Food Pantry.
  • The Mind – Shredder and Tetanus will be taking point as Co-Qs.  Good ideas already flowing from these guys and I cant wait to find out more at our next meeting.
  • The Cloud – ShamWow! and Dovetail, ShamWow! is very excited to bring the sales skills that you can’t see on TV to 3rd F.  Dovetail knows his way around the a Cloud and is ready to bring those skills to the 3rd F cause.  Updates will definitely be headed to the website and expect our Social Medias to get a bit more attention.
  • The Accelerator – Dahmer and Abe, Dahmer and Abe are already collaborating and putting up ideas on this one.  One of which includes a charity running event.  Nothing is baked but this is another exciting area of focus for 3rd F in 2020 and one to watch with anticipation.

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.

December Fitness Test

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YHC is still on IR and had a fun but rough weekend on the town.  That combined made me the master of ceremonies but not the master of anything fitness related.

The numbers continue to be a challenge at good ole PC.  Even the fitness test wasn’t enough to challenge the growing appeal of Downtown Train.

FNG: No

Warm Up: Windmills, SSH, Frankensteins

The Workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.
Then down past the cars and made a right.  Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Mary: She doesn’t like Paradise City anymore either.

Announcements:. Oakwood 24

T-Claps (Recognition):. Fanny Pack.  He left the workout with a Lipstick-esque urgency but returned to keep working through the circuit.

Prayer: Silence, YHC took us out

Wet Starsky at U-Turn

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FNGs:

None today
Warm Up:

SSH x10

Warm up lap around parking lot

Good morning x10

Warm up lap of kareokees
The Workout:

Standard 5 mile loop with a 2 mile out and back option
Mary:

Missing today
Announcements:

Christmas party. U-Turn moves to Panera in 2020.
T-Claps (Recognition):

Everyone who posted on this rainy morning.
U.T.I. with the Starsky – per the lexicon that’s fartsacking the workout but showing up for coffeeteria. Must say I hadn’t heard this term before – thanks Slide Rule.

Prayer:

Wallaby. Crab legs.

F3 365

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2019 was the first year that YHC has tracked workouts consisently. Early in the year the goal was F3 250 (250 workouts throughout the year – half marathons count as 1, marathons count as 2, 4+ hour CSAUPs count as 4, black ops runs with F3 brothers also count, nothing else does though) but fairly early on I gave myself an additional stretch goal of F3 365. I’m fortunate enough to have lots of time to work out based on where I’m at in life, and double downs could be a freuent occurence on Mondays, Wednesdays, Fridays, and Saturdays. The only concern was work travel – a long trip to Europe in the spring put me behind early and I didn’t really catch back up until sometime over the summer. It was in the fall that I became confident that I would hit the goal, but I didn’t actually verbalize it to anyone outside of my M until sometime in the past week.

It made for a heck of a year. The biggest thing I’ll say is that we have a ton of amazing pax down here in South Wake – if you’re one of them then thank you for an awesome year. If you haven’t been out to some of the more niche AOs (looking at you Tea Time, Thunder, and Ground Pounder) then I would highly recommend it – not all of the fun happens at 0530 on a weekday morning!

I don’t know what my goals will be for 2020, but I know that repeating this will not be one of them. I’m sure I’ll come up with something stupid though.

Based on all of that – I elected to Q Cletus knowing that I would be really close to 365 (ended up being 364 because of a fart sack at Paradise City that I got so excellently called out for) but we were still committed to 365 reps for the workout.

FNGs: None today
Warm Up:

SSH x10

Half lap over to old Ivan lot

The Workout:

Rep count = 10

 

Four corners on soccer field

 

At each corner – 5x double merkin burpees

10x Turkish getups

10x Breakdancers

10x Star jumps

When passing pull-up bars – 10x pull ups

 

After lap 1 rep count = 160

 

Between laps we did 10x IC balls to the wall at the amphitheater. We also modified the 2nd lap swapping out star jumps for merkins for the sake of Shamwow’s ankle.

 

After 2nd lap rep count = 320

 

Mosey back to tennis courts, line up on near line. Bear crawl across, crawl bear back, with exercises at each end:

 

Breakdancer x10

Diamond Merkin x10

Scorpion dry dock x10

LBC x10

 

Rep count = 360

Mary:

5 double merkin burpees OYO to get us to 365 reps total
Announcements:

Christmas party
T-Claps (Recognition):

Hardy – no way I would’ve been getting after it at 5 something in the morning at his age.
Prayer:

Wallaby. Holiday season. Oboe’s father in law.

Cletus gets a younger Q. The year of Katniss!

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EC:  Katniss, Full House, Maybelline, UTI

PAX:  Katniss, Full House, Maybelline, UTI, Yogurt, Doc, Fanny Pack, Tetanus, Kosher, Dahmer, Abe, Roger Roger, Snap, Florence, Hardy, Oboe, and Poop Eater

FNGs: Nope

So I have to poke fun that Cletus indeed gets a younger Q, unfortunately the previous Q can put most 20 year olds to shame and we will just have to see about the new Q, although I expect him to at least carry on the impeccable cadence and count that you have come to expect!

As a side note, Poop Eater and UTI were in rare form, and brought much comic relief to the workout.  Yes, I do think it’s appropriate to group Poop Eater and UTI antics together.

Warm Up: 10 Fazio arm circles forward and back, 10 overhead claps, 10 seal claps, 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Daisey Pickers
The Workout:

1) A modified 4 corner Stack’em around the soccer field, 10 Squats in cadence, 10 Merkins, 10 LBC’s, and 10 Mountain climbers in Cadence.  Sprint log sections, Mosey short sections.  Subtract exercise on the next lap

2) Mosey to the rock pile, 15 curls for the girls, 15 overhead press, 15 tricep extentions.  Split Indian run around the baseball field, repeat exercises with rock and head back for Mary

Mary: Popcorn from the Pax
Announcements: Frosty (well it’s too late you missed it), Oakwood 24 event for healing transitions, Christmas party next Saturday
T-Claps (Recognition):  Yogurt’s leadership for Cletus for the last year!
Prayer:  Kosher’s cousin’s family, Quiver and family

Nutcracker Rock,Rock,Rock

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FNGs: none
Warm Up: Mosey, high knees, butkickers, karaoke

tulip pickers x10 sir fascio arm circles 10 forward 10 back, overhead arm circles 5 forward 5 back, SSH x 20
The Workout: Grabbed Rocks and mossied to workout location

Tulip pickers w/rock x10   curls x10   tricep ext x10 3Sets–sprint to 3 light poles in ascending order and mosey back

Bridge press x20  halo x10 lion king x10  3Sets—sprint to 3 light poles in ascending order and mosey back

bridge press x10 curls x10     tricep ext x10    3Sets–sprint to first light pole and mosey back

Mary:  windshield wipers x10   homer to marge x15
Announcements:   Christmas party sign up, Shield lock challenge
T-Claps (Recognition):
Prayer:

We Tried to Kill Sliderule

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Welcome to the first U-Turn following Richmond and HSHM. YHC was curious how many Pax would be out coming off off of some big races, but with recent PRs in their heads the Pax were looking for more and trying to find a way to keep accelerating. Plus YHC promised a couple BIG announcements coming today. There were lots of options for today’s workout. 3 mile option in play, 5 mile option in play, and a new Beta AO option for those that wanted to give it a shot. Emeril has been spending a lot a time in the kitchen lately and missed the talk about the new workout. Kudos to him for dropping the light vest and coming along.

EC: Aquaman and Shamwow at 0515, Sliderule, Bernie, and Skidmark at 0530, 187 and Alpine from home.

3 Mile: Oh Yeah!

5 Mile: Norm, Oyster, Cowboy, Aquaman, Shamwow, Full House, Katniss, Buford

Other option: Emeril, Pablo, 187, Lipstick, UTI, Alpine, Sliderule, Bernie, Skidmark

FNGs: None
Warm Up: SSHx20, IWx10, Hillbilliesx10
The Workout: 3 mile and 5 mile runs.

For those interested here is how the other workout went down:

3 Man Indian Run from Starbucks toward Buffalo Wild Wings: From now on when I say Standard Set it will mean 10 merkins, 10 LBCs, and 10 squats and all runs will be 3 man Indian Runs unless noted. Corner by BWW standard set. To New Hill Rd Standard Set. Thomas Mill Rd Standard Set. Sonshine Gymnastics Standard Set.

At Sonshine we did Triple Nickles. 5 merkins at the top of the hill, 5 merkins at the bottom. Repeat 5x.

At Premier Standard Set

Down to 55 auto works parking lot: prints one direction, mosey back to start  and 10 LBCs (repeat 5x)

Down to Green Oaks Standard Set.

Over to Irving Parkway Standard Set

Up to Thomas Mill Standard Set. At the top of the at Thomas Mill partner up. One partner runs to New Hill and recovers down the hills and sprints up. The other partner runs the other direction to the top of the next hill. This partner sprints down the hill and recovers up the hill. Return to Thomas Mill. Each partner went each direction 1x

Standard Set at New Hill

Standard Set at Tijuana Flats

At Tijuana Flats 2 set of Guantanamo’s around the Landscaping. Then did one set of raccoon crawls around the landscaping on the wall. This is a bear crawl on top of the wall.

Then we did some window shopping. Large group Indian run and we picked up some other U-turners and ran the whole shopping plaza on the side walk. Back to Starbucks and recover.

Mary: Have a nice day
Announcements: Shirt Order, CSAUP 12/7, Christmas Party 12/14, Beta AO, Skidmark brought Pie, U-Turn will be moving locations starting the beginning of the year. It will now start at Panera. Route will remain the same.
T-Claps (Recognition):
Prayer: Wallaby, Good to see Norm