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If It Burns For 7 Years… Should You See a Doctor?

FNGs: Friendly, not new

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Willy Mays Haze 

The Workout: 

  • Running lap around the outside of the field – talk about how Pikachu are electric Pokemon but for some reason are OK swimming and surfing.  Not fire Pokemon though, swimming is a no go.
  • Grab Blocks and head to the soccer field.  1st, take a walking lap around the field with your block.
  • Head into the gate between both fields, drop your block for 5 burpees.  Talk about Pikachu’s Pickle.
  • Pick up blocks and follow the outside line of the field until you reach a corner.  Uneven burpees on the block, 3 each side.
  • Farmer carry the block to the next corner, switching hands half-way.  Talk about Pikachu’s Eggplant.
  • Partner up and set both blocks shoulder-width apart.  Partner 1 completes negative Merkins AMRAP while Partner 2 runs the length of both field end-zones and back.  Switch and complete 2x.
  • Carry blocks to next corner.  Talk about how Gizmo was named after Pikachu’s little soldier.  Also reflect on how much Downrange and Cancun love sausage.
  • 15x Skull Crushers
  • Carry blocks overhead to half-field, recover, carry blocks to the next corner.  Not sure what we talked about here….
  • Run a victory lap around the field.
  • Get back to last corner and partner up for Explosive Merkins.  Setup blocks accordingly.  Partner 1 does Merkins AMRAP, Partner 2 runs one of the two soccer end-zones.  Each completes 1x
  • Go to soccer field endzone and sprint to opposite endzone 1x.  Return mozy.
  • Return Blocks to their home and head to Mary

Mary:  Homer to Marge, Low Slow Flutters, Poop Eaters, Pickle Pounders, Squats

Announcements:  F3 Dads Camp Seagull – https://www.ymcatriangleregister.org/personifyebusiness/default.aspx?TabID=1502&ProductID=80481896&Subsystem=MTG

T-Claps (Recognition): Support from the PAX on my 7 years.  Thanks Fellas.  Can’t say enough this group means to me.  It’s always awesome to know that I have you all.

Prayer: For those still trapped at the airport, Cancun’s wife see MealTrain https://www.mealtrain.com/trains/dn5z0l

Grateful Miles 12-16-23 U-Turn

Warmup: SSH x15, Willie Mays Hayes x10, stretching OYO while reviewing the route

Route: Original U-Turn route plus Elm for Christmas lights

Launched 6:02 am. Immediately found treasure in front of Target. Brand new black T-shirt: “Born to Game – Forced to Work.” Laid it across the bushes for pickup on the return. Over to Irving Parkway and a nice long downhill run on Thomas Mill Road, past CBC. Caught up with everyone along the way and picked up the six. Green Oaks, across bypass–lots of traffic, Elm, Avent Ferry. TomTom hammered up cemetery hill. Back to Target for T-shirt pickup. Circle up about 7 am.

Message: If you are standing here in this COT, you are among the “BLESSED”! Remember to count your blessings everyday.

Announcements: 3-Alarm – Sign up on the Q sheet. You don’t have to Q, there’s columns for “HCs.” Also, 3-Alarm Christmas Party on Tuesday, 12/19/23. Potluck

Prayers: Unspoken

T-Claps: Thanks to Pablo for hosting the F3 Christmas Party 2023. Fantastic digs and he made hosting look so easy. Great food by the PAX.

 

LORDY LORDY

LORDY LORDY

FNGs: Not a one

Warm Up: Side Straddle Hops (Thanks Skid), Windmills, Daisy Pickers, Franks, Imperial Walkers and Hillbillies

The Workout:

  • Grab the blocks
  • Go to the disc golf practice hole
  • Partner Up
  • Partner 1 does an exercise AMRAP while Partner 2 travels from one side of the circle to the other.  Then Switch.  Repeat 3x
    • P1 Explosive Merkins P2 Army Crawl
    • P1 Skull Crushers P2 Bear Crawl
    • P1 Abyss Merkins aka Negative Merkins P2 Lunge Walk
    • P1 Curls for the Girlz P2 Crab Walks
  • Return Blocks

Mary: Homer to Marge, Boat Canoes, Low Slow Flutter, Pickle Pounders, Big Boy Sit-ups

Announcements:

  • Lipstick Anny Q / Convergence at Disney on Thursday
  • Christmas Party
  • Suggly Sweater
  • Davis Run
  • Q-Sheet

T-Claps (Recognition): 

  • Happy Birthday UTI – Thanks dudes for showing up!
  • DownRange – He made it!

Prayer:

  • Holiday Travel and Safety
  • Lipstick gets whatever died up there removed… 
  • Survivor – new meds, let that settle and get him back out with us
  • SoftServe’s brother
  • Stubs – new treatment
Screenshot 2023-06-14 163901

The Bowler Runs 4 The John

FNGs: Nuh uh

Warm Up: EC was had by 187, Lipstick, UTI

The Workout: A past route of my own creation returns!

Mary: Profuse sweating in the parking lot, heavy breathing

Announcements

  • Bottle Share this weekend – see Cupid and Slack
  • Picnic next weekend – see Cupid and Slack
  • 3 Alarm Run – just show up (See Q sheet)
  • R4TJ in need of a site Q – Bring the flag, encourage leadership, draw up some running routes – Ask Lipstick, UTI, and Redenbacher for past Site Q overview.  

T-Claps (Recognition):

Flag provided today by Yogurt – thanks brother!

Image

Prayer:

  • Maybelline
    • MIL is having open heart surgery, M is traveling to be with her
    • Dad is recovering from recent procedure
  • Pikachu
    • MIL is traveling
    • Mom is having surgery
  • Down Range
    • New baby, new to the area, new job

Did he just say 50 burpees?

FNGs: Not really the place for all that…

Warm Up: Good Mornings, Imperial Walkers, Windmill, Overhead Claps

The Workout:

  • Thing 1 – Mini Dora on the tennis courts.  Partner does suicides while other partner exercises, Switch, rinse, repeat.  Exercises were 50 burpees, 100 Mtn Climbers IC, 150 Star Jumps.
  • Thing 2 – Laps around Ting with stops at the ticket booth for step ups and split leg squats and a stop at the guard rail for Irkins, Dirkins, and Dips.

Mary: Stretching and a couple of laps around COT because we were real close on the promised 3 mile minimum.

Announcements: Picnic

T-Claps (Recognition): All the PAX showing up and showing out on a Monday.  Great work out there men!

Prayer: Best In Show’s MIL battling cancer.  PAX training for various races.  YHC took us out.

It’s always an honor to lead in the gloom.  I’ll try to do better next time!

Greatest Show on Turf at PC

YHC arrived early to set up a challenging agility course under the lights at Ting. But we had a couple things to do first. 8 total PAX we’re ready at 0530. A disclaimer that we may not get the 3 mile minimum. Did we make it? Read to find out.

Warm up lap around Ting
Exercises in corners
Good mornings x10 IC
Windmills x10 IC
Air squared x10 IC
Frankensteins x10 IC

7’s on the ramp
Star jumps and monkey humpers IC

Field work on turf
Agility course
Ladder work with slides, back peddles, cuts, and sprint to finish
Exercises after each run through on both sides: merkins, squats, WWI’s

Belly sprints 100 yds – 50, 75, 90, 100%
Cool down lap around the turf field to check on the UFO men.

At this point my watch showed 2.8 so we took one mosey pass through the agility course to the other side of the field to get our 3+ miles.

Mary
American Hammers
In and Outs
Windshield Wipers

That concluded our workout.
All announcements are on slack.
Prayers for YHC daughter with broken wrist and unspoken ones.

Thanks Dumbo for the reminder on the Q and for not coming out. Hopefully you had a valid excuse. Appreciate the opportunity to Q at this ever popular AO.

BS Out!

U-Turn 5-13-2023

Respect The 1st F

Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.

The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks

COT Message:

  1. Respect the 1st F. If you are a site Q, if you leading workouts, if you regularly attend a workout, then you should be flying an F3 flag. Why? The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Planting a flag at your workout is a metaphor for that mission. Without a flag, we’re just a bunch of guys working out together. Respect the 1st F, fly your flag, give others the opportunity to experience F3.
  2. Don’t wait until you’re in your 50s to develop an exit strategy for work. If we’re all lucky, we’ll live to be 90 years old. Do you want to work beyond your 50s or 60s? I don’t, at least not tied to a desk. Make a plan now.
  3. Don’t wait until your in your 50s to find Jesus. Turn your life over to Him now and your life will be much more peaceful.

Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.

T-Claps (Recognition): none called out today

Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.

Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.

Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!

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 “user stories” 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!

The Nessssssssst 3.21.23

EC: @Finkle, @U.T.I., @Lipstick

PAX: @Sprinkler, @Finkle, @U.T.I., @Lipstick, @Pumps, @Double D

Warm-up: Quick Mosey around the park sidewalk and came back for some Good Mornings, Mountain Climbers, Hillbillies, Downward Dog, and Sir Fazio’s.

Event 1: Navy Seals – tried a new event that YHC has been dreaming up in my spare time.  This was a 20 count seal clap, 20 count overhead clap, 10 merkins, and 30 second plank hold at one end of the parking lot.  Then mosey to the other end John Cusack style and R/R.  We did 4 rounds and it was exciting.  It would be good to switch out merkins with Balls to the Wall or another arm exercise.

Event 2: @Pumps complained that his legs were cold and like yah, it’s 29 degrees outside and you’re wearing shorts bro…  So we did 11’s.  Squats at one end and lunges at the other.

Event 3: @Sprinkler asked a wonderful question of when does the workout begin so I decided to go for the trifecta and we did typewriters down the block wall.  That’s another @Finkle specialty with 10 dips and flip over to do 10 Irkins and repeat all the way down the wall.

Mary: @Pumps again was begging for the sneak peak.  Another signature @Finkle move which is a wide up and out step in place giving those around a sneak peak of the “package.”  And to end this perfect workout with perfect weather on a perfect morning we had to pair the sneak peak with some Meat Gazers.  @Lipstick was especially fond of this one…for some unknown reason.

Prayer Requests: @U.T.I.’s m-in-law needing a kidney transplant, @Gamecock is sick.

 

Waldo

Where is Waldo?

EC:  Emeril, TomTom, UTI et al

FNGs: Not today

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

The Workout:  Standard 5 mile route – The Grinch

Mary:  Short on time

Announcements: Check Slack and Facebook

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

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

Skidmark took us out. Always an honor to lead