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Planning on Livin’ 3rd in 2020

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.

Frozen Cheer

Coldest morning yet for Sheepdog, but the biggest group in a while. Norm is back from training, so thankful to have him back safely. Co-Q today with Shredder leading the Warm-up and Mary, Dovetail leading the Thang and Combatives.

Warm Up:
SSH, squats, SSH, squat with leg lifts, fazzio arm circles, hillbillies, imperial walkers.
Indian run with dumbbell

The Workout:

Tabata Torture
9 stations, each one does 2 minutes of Tabata (20 sec work, 10 sec rest)
1. Hand raise push-ups
2. Kettlebell Turkish get-ups
3. Hammer curls
4. Overhead press
5. Tricep extensions
6. Dumbbell thrusters
7. Plank jacks
8. Two-handed curl
9. Burpee box jump-overs

Combatives:
M.A.C.H techniques (mechanical advantage control hold) 1 & 2: dosey-do, bicep grab, ridge hand across chin, to elbow drop and shoulder pivot.

Mary:
Low slow flutter
Box cutters
LBCs
Break dancers

Announcements:
Celebrate Recovery: if you have a hurt, hangup, or habit that you want relief from, or if life just doesn’t seem perfect, this program can benefit anyone. Contact Dovetail (Jess Hines) for details.

Prayer:
Sargeant Pepper (heart attack at AO yesterday, recovering in hospital), praise for the dad of Mr. terrific’s coworker who is doing better, general prayers for marriages.

Sheepdog 12/13/19

FNGs: none
Warm Up: Gump had our warm up with some of our F3 favorites
The Workout: mosied to the circle at the front of the school for some erkins, derkins, striking, and wedging. Mosied to the side for some stations. One pax set the pace by running from end to end, under the overhang, while the remaining pax cycled through weighted squats/lunges, lateral pulls and buss-drivers (25lb dumbbell), striking/blocking, burpees and no-hand merkin burpees.
Mary: LSF, Fertilizers, crab cakes, and capoeira push-ups.
Announcements: F3 Christmas Party
T-Claps (Recognition): Beater showing up for early EC. Also EC, Mr. Terrific, Dovetail, Shredder.
Prayer: a lot of people dealing with health issues, loss, etc.

Week 3 Day 3

EC: Roger Roger showed up for it but stayed in the truck. Didn’t want to get moist
FNGs:Nope
Warm Up:

N/A

The Workout:

Onnit Yoga

Mary:

N/A

Announcements:

Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Brittney – Coworker of Mr. Terrific – Her father is ill and she’s down in Florida staying with him.
Emeril’s Dad
Pablo’s Dad

Accountability

FNGs: Mr. Terrific (aka: Quitter)
The Workout:

We worked out, it was hard.  Not a lot of mumble chatter to be heard.  I tried to mix up legs / core / shoulders / chest.  Got a bit more than a mile in, but I know my heart rate was up the whole time.

More importantly, though.  Twice during the workout, instead of a count-hold, I asked the PAX to share.  Why do you do F3?  What makes you keep doing F3?  What do you need from your F3 brothers during the holidays?

A quick sample of popular responses:

  • “Family is my biggest stress during the holidays (and also what I look forward to the most during the holidays)”
  • “I need / look forward to accountability from my F3 brothers.”
  • “I want to pray for a lot of close friends struggling with mental health / family issues (but don’t want to really admit I have the same stuff going on)”

Accountability in Fitness is why we keep coming back.  I hope we take a few moments to think about what Accountability would look like outside of a workout.  I’m glad that I’m 20 pounds lighter, a few minutes faster, a lot of pullups stronger after 3 years of F3.  I’m more thankful that I’ve got a group of guys who are helping me be a better husband / father / son.  In 2020, my goal is to make it easier for the whole of f3SouthWake to find that if they’re looking for it.

Announcements: Christmas Party; Oakwood 24
T-Claps (Recognition): Great to see Shredder back in the Gloom, especially FNG in tow
Prayer: Oakwood 24; Family burdens; Quiver; Mental Health; More Family

Welcome FNG Frenchy

FNGs: Frenchy (Shredder’s son)

5 HIMs showed up to GP. 

WarmUp:

20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Willie Maze Haze

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10 x 3 ct – Ground Pounders
  • 3 sets of 10 x 3 ct – Trunk Twists
  • 3 sets of 10 x 3 ct  – Bus Drivers
  • 3 sets of 10 x 3 ct – Rutrows
  • 3 sets of 10 x 3 ct – Standard Bench Press
  • 2 sets of 10 x 3 ct Windshield wipers
  • 10 x 3 ct 6 inches
  • 10 x 3 ct ct Low Slow Flutter

PAX pair up:

2 sets of alternate weighted plank hold while other runs 30 yards

2 sets of weighted crab hold while other runs 30 yards

25 yard Bear Crawl Indians – PAX line up single file in plank hold, take turns bear crawling to front of line.

Mosey to the Wall of Pain

  • 50 ct Wall Sits
  • 10 x 3 ct 5ct BTWs
  • 50 ct Wall Sits
  • 10 x 3 ct BTWs

Mosey back to Playground for Cards of Pain: 16 exercises in total

2 sets of 10’s: Mnt Climbers, Plank Jacks, American Hammers, Rocky’s, Lunges, Merkins, Split Jacks, Dips.  Frenchy got to call Jokers so a 10 ct of Have a Nice Days were performed.

Announcements:  Christmas Party next weekend (Sign up online)

FNG naming: Frenchy got his name from 16-bit for his current acting role in the Hunch Back of Notre Dame that requires lots of kissing practice as well as his former role in Les Miserables.

Prayer Requests:  Shredder’s Sales Manager’s family with health issues, for health of HIMs doing Frosty CSAUP.

YHC took us out.

Smells Like Teen Spirits

6 HIMs at Sheepdog this morning. YHC was saddened to learn there are no accessible rocks to play with.

FNGs: None  

Warm Up:  10 Good Mornings, 10 SSH, 10 Cherry Pickers (DT informed the group cherries grow on trees- point taken), 10 Imperial Walkers, 10 Hillbillies, 20ct Pigeon Pose

The Workout:

Mosey around the back of school to benches

10 Erkins, 10 Derkins, 10 Dips, 9 Erkins, 9 Derkins, 9 Dips

Mosey to half wall

Roll the Dice (5-11) .

  • 7 Rockies
  • 10 LBCs
  • 9 Dips
  • 5 Erkins; 5 Derkins
  • 5 x 3ct Shoulder Tap Planks
  • 10 Merkins
  • 7 Diamond Merkins
  • 6 – 8 inches
  • 5 x 3 ct Plank Jacks
  • 10ish Burpees OYO
  • 10 Willy Mays Haze, 10 windmills

Mosey back to flags

15 yard Frankensteins and Karaoke

Face cards (10s)

  • Merkins and LBCs (diamonds)
  • Rocky’s (clubs)
  • American Hammers and Lunges (spades)
  • Plank Jacks and Mountain Climbers  (hearts)
  • 10 ct Happy Days (Jokers)
  • More stretching

13 minutes of Dovetail’s Defensive training

Announcements: HSHM Saturday, Frosty CSAUP, Christmas Party Sign up

Prayer Requests: Prayers for Teen’s Spirits- Quiver’s daughter, Trojan’s teenager, Shredder’s manager’s teen, Sprinkler mentioned fentinal laced vape juice has made its way to our area and drug OD’s are rampant.

No Mas Shredder!

HIMs at GP 

FNGs: none

Warm Up:  20 Fozzie Arm circles, 20 SSH, 10 Good Mornings, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 15ct Pigeon Pose

The Workout:
11’s:  1st 5 sets: Merkins Bear Crawl to end of parking line Mountain Climbers then Crawl Bears back

Last 5 sets: LBCs Bear Crawls WWIIs then Crawl Bears back

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows, Bus Drivers and Ground Pounders

YHC shared I’m on day 6 of a Vegan diet and the harassment I receive from coworker. What the way to a man’s heart? – through his stomach. What’s the way to a Vegan’s heart? – through his vajajay. 

Return the rocks and mosey to playground

YHC called an audible and assigned Shredder to take the last 10 minutes due to exhaustion. Mumble chatter did not disappoint.

Mary:

Series of leg raises and stretches.  Shredder brought the pain to kegel exercises.  First 30 reps were a cake walk but last 30 were grueling (too much pain for me) 

Announcements: Crab Legs World Series Party tonight. Several HIMs completing Tuna Relay today

Prayer Requests: Prayers for Shredder & family as they travel to Florida for the anniversary of father’s passing. DOA’s wife who lost her Mom and continued prayers for Forcep’s youngest son struggling to find his way through his first year of college.

Shredder’s Revenge 10/25/19

Pax of 6 this morning.
FNGs
: 0
Warm Up:

Light warm up lap to front circle

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Squats

Frankenstein

Squat kicks

Front hand jab, reverse punch

Merkins

Dips

The Workout:

Indian run with Imperial walkers and hillbillies around to back.

Merkins

Mosey back home

Capoeira push-ups

2 punch combo

Curb heal-taps

Rear Naked Choke

Block to Rear Naked Choke

Mary:

Low slow flutter

Crab cakes

Homer to Marg

Have a nice day

Announcements:
T-Claps (Recognition):
Prayer: crab legs, Banana seat’s daughter

Master Shredder’s Return

YHC coordinator ran over from home expecting a light crowd tonight based on the HCs he saw before leaving the house – was pleasently surprised by the relatively large (7 pax) group that was there upon arrival. We mumbled for a few minutes and then got rolling.

FNGs: n/a
Warm Up:

SSH x15 IC

Daisy Picker x10

Standard Merkin x15

Fazio arm circles x10 forwards & backwards

*No rest*

Overhead clap x15 IC

*No rest*

Seal clap x15 IC

The Workout:

Mosey to pavilion

Partner up – 2x cayote uglies per person (thanks Double D)

Mosey over to the playground

YHC called for each partner to do 10x pull ups  / 10 x squats to 50 total, but audibled to 30 after the sets of 10 pull ups were feeling like a bit much

Mosey to the amphitheater

10 count people’s char down the line

10 count balls to the wall down the line

10 count people’s char down the line

10 count balls to the wall down the line

Mosey around the pond to the railing/bars

Partner 1 does 10x upright rows

Partner 2 does 10x star jumps

Switch and repeat for 20 of each total

Mosey to the rock pile – pax were encouraged to grab a small rock

Line up on the end parking lot line for bear crawl jack webs

4x Overhead press with rock

Crawl bear to the greenway

1x merkin

Bear crawl back to the rock

Repeat, going up in the 4:1 ratio up to 20 hallelujahs and 5 merkins

Pax were asked if they wanted to keep going or switch it up – switching it up won 2 votes to 1 so we moseyed back over to the pavilion.

Irkins x20

Derkins x20

YHC asked the pax what went well with Irkins and Derkins (expecting dips of course) but was surprised by a pax calling for merkins

Merkins x20

Dips x20

Arms were shot and apologies were made for anyone who needed to use them tomorrow.

Mosey to the tennis courts

Line up on the end line for lung walk suicides – lung walk to the middle of the first court, lung walk backwards to the start, forwards to between two courts, backwards to start, forwards to midline of second court, backwards to start, forwards to opposite fence, and then backwards to start.

Mary:

Shoulder tap x15 IC

Planks w/left arm / right leg extended & switching extended extremities

Planks with left leg/arm up and 5x crunches on each side

Chill cut for the last 60 seconds

Announcements:

Picnic this Saturday

Squatter has the Q at Thunder next week for his 2 year anniversary.

2nd F following Thunder at Pace Yourself
T-Claps (Recognition):

Shredder for being back out

Cupid for doing this madness with breathtaker (after working out this morning with it on too) AND rucking to Thunder tonight thanks to a car in the shop
Prayer:

Praises for Shredder back at a bootcamp