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
FNGs: none
EC: ShamWow!
Warm Up: Lap Around the soccer field, then moseyed to the parking lot for Windmills, Good Mornings, Fozio Arm Circles, Imperial Walkers and Hillbillies.
The Workout: The Pax then headed to the Abyss. Q brought some bands to do 30 reps of upright rows, curls for the girls, band pull apart, merkin bands, plank with hip extensions (great for the buns), band squats, standing chest press, and split leg tricep extension and press (theses sucked). After each exercises we took a walk down the Abyss and came back up.
Mary:Pax then ran back to the soccer field, which was completely dry, to do multiple reps of low slow flutter, pickle pounders, dying cockroaches, homer to marge with one leg variation, superman, and chill cut hold.
Announcements: The swap with Carpex continues next week with guests posting in our hood. ShamWow! looking for some helping for short run Q’s for U-turn. Honor to lead. More bands to come in future workouts.
T-Claps (Recognition):
Prayer: Walaby and soldiers.
FNGs: MFL?
Warm Up: Mosey to the top of the ramp for SSH x53 to commemorate the new 0530 start time for PC
The Workout: Lipstick Special was on the table for this crisp beautiful smelling morning. Two groups of 6 Indian Runs around the Ting Loop. We stopped at corners for arm work. First Stop Prison Step Ups x20, Erkins x20, Derkins x20, Second Stop Dips x15, 1 leg each x15. (Repeat) Third Stop Merkins x10, Wide Grip x10, Diamond x10. Total of 3 miles completed on the circuits.
Mary: 1 minute man- Low Slow Flutters x20, LBC’s x20
Announcements: Q Swap Week. CPR Training Tuesday 6-9 at Hope Community Church
T-Claps (Recognition): Cowboy for sticking with the Lipstick Special
Prayer: Wallaby, Anyone else suffering from substance abuse. Sgt. Pepper, All Deployed
46 PAX IN THE GLOOM! Way to end the week HIM!
EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific
FNGs: NOPE
Warm Up: YHC felt a little odd Qing the final Throwback of the week. I wasnt here when these fine AOs were established. I needed some star power… I needed CrabLegs!!!
No, not those delicious buttery delicacies… This HIM!
I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun. Crablegs put the PAX through their paces in the warm-up.
The Workout:
41 PAX were present when we started the workout with an initial count-off. YHC watched as a few men filed in at various moments but was unable to get the count. This called for 6 Burpees OYO!
PAX had counted off 1,2,3,4 and broke into 4 groups. We were headed to the Murphy-Go-Round. Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars. We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges. YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.
*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout. As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after. It was brutal and humbling and oddly it now made me feel nostalgic and happy… this F3 really changes a guy.
The Actual Workout… Finally…
We mozy’d to the railing on the greenway between the pond and the baseball fields. The railing would serve as our pull-up bars, strike that Inverted Row bars. Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.
We mozy’d to the parking lot beyond the baseball diamonds. As we entered the lot, we dropped off Group 3. There job was to do AMRAP Merkins until they were relieved by Group 2.
We mozy’d down the lot to give some space and dropped off Group 4 off. AMRAP Squats until relieved by Group 3.
From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.
The Murphy-Go-Round was set in motion and continued until time was called.
Mary:
Back to the tennis courts…
Announcements: Check Slack because my memory don’t work so good… here is a round-up
T-Claps (Recognition): To the OGs that set South Wake in motion. Great representation this week from some of the earliest PAX including Howard. Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.
Prayer: Those PAX that are working on physical and mental battles among us. For our service members that keep us safe and guarantee our freedoms. CrabLegs took us out.
Throwback 5 appears to be working just as planned. End the decade and start a new one with 5 convergences at the “Original 5” Southwake AOs. Today was Disney’s turn. YHC turned to Kid Cracker to co-Q with me as we were the Site’s initial Qs. I always loved Q-ing with Kid Cracker as there would be diversity in the body parts worked and lots of good mumblechatter.
It was a cloudy, 37 degree Thursday morning as YHC approached a gathering crowd in the Middle Creek Park parking lot. The glows of at least one (Redenbacher) Pax member finishing EC could be seen. The original Southwake Shovel Flag was planted, fists were bumped and Kid Cracker got us going!
FNGs: None
Warm Up: Short fellowship jog (0.33 miles) around the dark soccer field – we continued this mosey to the small parking lot adjacent to the baseball field house – where we circled up
The Workout:
Round 1: Kid Cracker
Round 2: Deadbolt
Mary: Alternating Abs by your Co-Qs
Announcements:
T-Claps (Recognition):
Prayer:
Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.
FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline
Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer
2nd F at Starbucks!
EC: Dawgpound, Emeril
FNGs: Once Again no
Warm Up:
Onnit Warm Up 2
The Workout:
Persist and Endure 2
Mary:
Onnit Cool Down 2
Announcements:
No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own
T-Claps (Recognition):
Prayer:
All Families during the Holidays.
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
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.
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.
It’s been a spell since Yogurt EH’d me for this Q. I want to thank him for bringing me this opportunity. I’m again very humbled by the turnout today. Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you. So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys. I feel humbled to have been the Q this morning and to witness it. I hope you got your money’s worth. The year isnt over yet!!! SYITG <3 UTI
EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline
YHC hit the olde snooze button this morning and barely made EC. In fact, I was late. I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time. Good work PAX!
FNGs: No Sir
Warm Up:
The Workout:
Thing 1
Thing 2
Thing 3
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Great 2nd F at Harvest Moon today guys!
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.