Tag Archive for: Shredder

3rd Watch Co-Q

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Pick’ed up the Q late for Warbucks so he could go beatdown the Carpex Guys. Put it out to my shield lock group if anyone would want to CO-q and Shredder took warmups and mary. We had 6 people and most of us were part of our shield lock group.

FNGs: None
Warm-Up: Joogged over to good-will for the warm-up, which consisted of Shredder leading Squats with Overhead claps, Sir Fazio Arm Circles, Imperial Walkers & Hill Billy’s
The Workout:
              Thang 1: 4 corners:  start at 5, go to 10. Monkey Humpers, Carolina Dry Docks, Prisoner Squats, Merkins
              Thang 2: Mosey to the Wall behind Harris Teeter, do 3 sets of alternating People Chair with claps, and Planks, BTTW and Freddie Mercuries, People Chair Morrocan Night clubs and LBC’s.
             Thang 3: Ran to the Bank for 2x wide grip merkins Dips and Derkins

Mary: Shredder lead mary with LBCs, Crab Cakes, Break Dancers, Embrace the Suck, and Have a nice day
COT: 6
Announcements: Continuance of Q Swapp week
T-Claps (Recognition): 3rd watch shield lock group with another strong showing, including honorary member Forceps. Also Good to See Bobby Dall again.
Prayer: Fanny Pack took us out: Booby Dall Family, YHC’s Wifes Aunt who is in hospital, our troops and their families, and prayers for a safe resolution of the current conflict

NMS: I have really enjoyed the shield lock challenge so far, our group is filled with people I did not know well in Southwake, so it has been great to get to know them better.

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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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.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

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…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

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.

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.

Frozen Cheer

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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

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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

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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

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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

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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

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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!

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3 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.