Slide Rule – Page 5 – F3 South Wake

Something New

February 8, 2020/in U Turn /QIC: Banana Seat
PAX: Aquaman, Axe, Banana Seat, Brexit, Buford, Bulls Eye, Cupid, Dauber, Dawgpound, Deadbolt, Dumbo, Fanny Pack, Farva, Fonzie, Katniss, Lipstick, Martini, MayTag, Mookie, Mr. Terrific, Pablo, Pikachu, Skidmark, Slide Rule, Sprinkler, WebEx, Wrangler, Yogurt, Yosemite

SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

U-turn Pickin’ Up the Six

February 2, 2020/in U Turn /QIC: Full House
PAX: Aquaman, Brexit, Buford, Bulls Eye, Cowboy, Deadbolt, Dovetail, Dumbo, Fanny Pack, Farva, Full House, Martini, Maybelline, Norm, Oboe, Pablo, Redenbacher, Slide Rule, Sprinkler, WebEx

FNGs: none

Warm Up: good mornings, stretching, daisy pickers, SSH, frankensteins, imperial walkers

The Workout: PAX set up for 3 and 5 mile options, on a damp and wet morning, but hey, the rain held off so that was a bonus.

Announcements: Playhouse build will likely take place weekend of 2/29, Fanny Pack spearheading, Dumbo looking for PAX volunteers to help build green house next weekend, Slide Rule brought up need for PAX to ensure we are all picking up the six – makes us all stronger. Commit

Prayer: Warbuck’s wifes grandmother, Naperville F3 PAX who recently pass during a workout, Wallaby, Cowboy upcoming travel to Australia.

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

January 31, 2020/in AO Post /QIC: POTS
PAX: 16-bit, 187, Abe, Da Business, Dumbo, Emeril, Katniss, M4L, POTS, Pumps, Slide Rule, Sprinkler, Yogurt

January 31 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

EC: 187

PAX: Lucky 13 for the last day of the Shield Lock Challenge.

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout:

(one or two sandbags – modify as needed)
Curls for the girls (20 reps)
Figure 8’s around the legs (10 Reps right and 10 reps left)
Overhead press (20 reps)
Floor press / bridged (20 reps)
Willy Mays Hayes – Bear hug side lunge (20 reps)
Good Mornings (20 reps)
Squats (20 reps)
Up right rows (20 reps)
Halo’s (20 reps)
Rut Rows (20 reps)

Run with your sandbag to middle of parking lot

Merkins (10 reps)

Sprint back with your sandbag

Squat hold for the 6

Rinse and repeat between each exercise

Mosey’d to Picnic Pavilion, Paired up;

1^st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2^nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3^rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

4^th round Partner 1 Balls to the Wall. Partner 2 Absolute merkins

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

Announcements:

16-Bit still has his Super Bowl Pool available.

MidgetForLife on pace for Healing transitions fund.

Check Slack for upcoming announcements

Prayer: Prayers Wallaby, Sprinklers family, unspoken, Military, and First Responders.

We didn’t name him Lawn Chair (or Quitter!)

January 30, 2020/in AO Post, Speed Racer /QIC: Slide Rule
PAX: Cinder, Da Business, Dom Perignon, Fanny Pack, Frisco, Mr. Terrific, Powder Priest, Redenbacher, Shredder, Slide Rule, Wiggly

A beautiful day at Tiger Blood. Good friend of mine for a long time finally came out to join me and 9 others for an easy day of upper body and core. Frisco made the trip across the wall to support SW native Dom. I was waiting for the mumble chatter, but apparently devil burpees are the antidote to that!

FNGs: Powder Priest (Sonny -> It’s always Sunny in Philly -> Coke addicted Priest -> Alliteration is your friend)

Warm Up: Quick lap, SSH, Imperial Walkers / Hillbillys. 5 Devil Burpees at request of Da Business

The Workout:

Pikachu asked for low running. He also didn’t actually show up, so….yeah. Thank you for your leadership?

Thing 1:

12’s — Russian Twist + Double Merkin Absolutions. Do 11 Twists, 1 Absolution, 10 /2 , etc. Every 3 rounds, jail break to other side of the parking lot.
Protip: 10 double merkin absolutions, 1 twist, then 11 double merkin absolutions is none of the fun.

Thing 2:

I had originally planned Thing 3 to be at this point, but had to audible order. We indian ran to the track and did the
“Beep Test“: 1 partner ran a lap while the other did burpees.
4x times, each time partner does 2 fewer burpees (and therefore run faster to finish together)

Thing 3:

Brokeback / Backbroke merkin combo. Pair up, one of you does 10x backbroke, the other does 10x brokeback.
Run around the island, 8x, switch top and bottom.
There were absolutely no comments about who prefers to be a top vs. a bottom, why do you ask?

At this point the Carpex guys slipped off into the woods together. I guess what happens in SW stays in SW?

Thing 4:
11’s — Shoulder Tap BTTW + Tysons.
We ran out of time and ended after 8 rounds with 10x of each.

Mini Thing:
Floor is lava on the tiger/dawg paws back to start

Mary: PICKLE POUNDERS

Announcements:
All the 3rdF you could want and more. So glad to be part of this group and see the impact we’re making. Way to lead guys.

T-Claps (Recognition): Solid effort out there this morning. Always fun to hear guys encouraging an FNG and reminiscing about what it was like when they first came out.

Prayer: Whole lot of sickness and surgery out there. Dom shared he got a new job. Really solid conversation about prioritizing home life over work and the challenges we face to do that well. Real solid COT guys.

As Promised-No Burpees!

January 28, 2020/in Nutcracker /QIC: DaBusiness
PAX: Alpine, Blue Hen, Chips, Fanny Pack, Flanigan, Moby, Mr. Terrific, Quiver, Slide Rule, Wiggly

FNGs: None
Warm Up: Mosey to back courts for SSHx20, Merkx10, HillBx10, ImpWalkx10, Faz Armx10for/back, Sealclapx10, Mtclimbx10
The Workout:Indian Run around track and stop at the starting point for exercise. Another Indian run after each exercise. 20 Merk, 20 Squats, 20 CarDryDocs. Mosey to front playground for balls, bear crawl, monkhump 10, 15, 20 counts. Mosey to front of school for Urk, Stepups(each leg), Dips. Again 10, 15 and 20 counts. Mosey to rock pile where we chose a smedium size rock as it was going to travel with us. A variety of exercises to work upper and lower body alike. All to 20 counts. Squats, Curls, Triceps, Goblet Squats, WonderBras, St Leg Deadlift, Rut rows. Each exercised followed with a lap or lunges. Mosey to front lot for Mary
Mary: Popcorn Mary with your choice. Only BlueHen and Sliderule were left out. Sliderule on purpose(nobody wants to do the Devil Burpee
Announcements:
T-Claps (Recognition):
Prayer:Several were lifted up.

Jan, 22 2020: 3rd F Leadership Meeting

January 27, 2020/in AO Post, Faith /QIC: UTI
PAX: Abe, Aquaman, Dahmer, Dumbo, Pikachu, Pumpkin Spice, ShamWow!, Shredder, Slide Rule, UTI, Wiggly

PAX – I know this is long but please read and look for things you may want to support as we progress through the year. This leadership team is not exclusive, and we welcome everyone to the table. If you think you can help with one of these initiatives below please jump in. If you want to help but dont know where you fit, let us know.

EC: ShamWow!, SlideRule, YHC

I must have done something to upset ShamWow!, Ended up on my butt less than a mile into the run on a dark uncharted portion of the greenway. I survived this ordeal and finished up 4.3 miles with these HIM before moving inside for coffee.

FNGs: No

Warm Up: We all got our coffee and assorted food items and buckled in for the meeting. YHC started off with some general administrative stuff

CALENDAR We have a calendar for South Wake now https://f3southwake.com/schedule/calendar/. We’ll use this to centralize all of our 3^rd F events so that PAX know what’s coming in advance.
CONTACT INFO Our Gmail account F3southwake@gmail.com has been updated with PAX contact information to make it easier to tag events with specific PAX that may be leading them.
PHOTOS The same account has had any/all Google Photos albums from Slack that are still discoverable tied to it. Should help with any future media and archival needs. Feel free to share your photos with f3southwake@gmail.com to keep the albums there up-to-date.

The Workout:

For the meeting we welcomed Zombie Bride, she is the South Wake FiA Philanthropy Q. You may also know her as Crosby’s wife. Some may ask… “Who’s Crosby?” Zombie Bride listened in to see where FiA and F3 may be able to find some common ground in the 3^rd F space. We hope to continue having a delegate at our future leadership meetings so we can plan accordingly and perhaps steal some ideas from one another. We also hope to have some co-branded events in the near future so we can invite entire families out to 3rd F with us and introduce them to F3 and/or FiA. Stay Tuned.

AO Updates

Heart (YHC) – More detail below but TL;DR? – Monarch School (Event), Food Cupboard Volunteer (Volunteer Reoccurring), Mama’s House (Volunteer Reoccurring), Town of Holly Springs (Volunteer Reoccurring)

Mind (Shredder) – Will aim to assess the needs of our PAX (Survey Monkey early February), expect to introduce facilitated and pointed discussions based on feedback. Will look to do the work to keep Shield Locks supported and introduced to new PAX. Will also introduce an MIA program to pull Kotters back out. Be it the gloom, 2^ndF or 3^rd F.

Cloud (ShamWow!) – Looking to get together some promo materials in terms of flyers, Videos, and to get more engaged with the social medias. Meeting in the works with Comms and our Nantan to coordinate.

Accelerator (Abe) – See themselves working closely with Cloud. #Acceleration channel is moving again. YHC added that he has put all of his races on the South Wake calendar. Could show an opportunity for those not racing to provide race support instead.

TL;DR Content

Cause: Monarch – Fundraising for a new High School for kids battling/overcoming drug addiction

Q: Dahmer

References:

https://www.wakemonarchacademy.org/

https://youtu.be/iHNztoBkEv8

Update:

Met with Monarch. Looking into ways to help with their fundraising. Golf Tournament, Race, Luncheon, etc. Currently targeting the race and looking for potential partners. Working with Monarch and their connections to facilitate where possible. Future meeting TBD

Cause: Holly Spring Food Cupboard

Q: Dumbo

References:

http://hsfoodcupboard.org/

Update:

People that use them sometime come with asks that go beyond food (home repairs)
Are in the most need for food in the Spring and Fall, expect F3 Food Drives
Expect F3 to get involved in the Garden Club
Golf Tournament? Q will be SlideRule if this one comes to pass
Feb 1^st, looking for 4ish PAX to support Eagle Scout greenhouse build following our $600 donation for supplies (THANK YOU SOUTH WAKE) – https://www.gofundme.com/f/greenhouse-and-shelving-for-hs-food-cupboard

Cause: Mama’s House

Q: LED

References:

http://mamashouseofthrift.org/

Update:

1^st big 2020 effort for Mama’s House was help 1/25 – painted the food cupboard and filled in holes in the driveway. https://www.facebook.com/1476794492533676/posts/2509919079221207/
They have said they may need some help with a leaking/rotten window that they have.
Power washing in the future?

Cause: Town of Holly Springs Parks and Rec

Q: UTI

References:

https://hollyspringsnc.us/214/Parks-Recreation

Update:

Looking to give back to the town that hosts our shenanigans.
We will look to get involved in the 4^th of July and HollyFest events
Help clean-up post event, get a tent during the event as well.

More HEART items being worked on and discussed – Truth In Nature, Hope on the Homefront, Meg’s Smile. Keep an eye on the calendar https://f3southwake.com/schedule/calendar/.

View our master “plan” – https://docs.google.com/presentation/d/14rcT2XZDKsv2jIorN85W474V0xJVa9p-V8wzzSx7ijw/edit#slide=id.gc9374547a79f840_0

Mary: I believe Zombie Bride’s hospital name is Beth… So… Nope….
Announcements: Did I mention we have a calendar!? – https://f3southwake.com/schedule/calendar/
T-Claps (Recognition): 3rd F leadership is on point. Some really exciting stuff happening in 2020 and these guys are really passionate which makes it even easier!
Prayer: Silence

What is this, a glow run?

January 26, 2020/in U Turn /QIC: Yosemite
PAX: 187, 3rd Cousin, Abe, Alpine, Banana Seat, Beater, Brexit, Bulls Eye, Cowboy, Dauber, Deadbolt, Dovetail, Farva, Fumunga, LED, Martini, Maybelline, MayTag, Norm, Oboe, Redenbacher, Rut, ShamWow!, Slide Rule, Slots, Sprinkler, UTI, Warbucks, WebEx, Wiggly, Wrangler, Yogurt, Yosemite

Whether it’s training or Shield-Lock, or the combination of both, there was a strong showing of 34 PAX for U-Turn. After warming up, the group disbanded into a large bobbing body of neon light. A thought come to me, ‘What is this, a glow run’?…. A pretty cool sight!

Warm Up: Mosied around parking lot, side shuffling between lots, then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).

The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.

Mamas Houzzzz

January 25, 2020/in Fellowship /QIC: LED
PAX: Bubba, Charmander, Dauber, FedEx, Fonzie, Fram, Gump, H1N1, Heatwave, LED, Messi, Mr. Terrific, Orange Julius, Shredder, Sketch, Slappy, Slide Rule, Tetanus, UTI, Wiggly

FNGs:22-Pax. 2- 2.0 FNGs Dark wing Duck & Lasso
Warm Up:Plant the flag and unload trucks
The Workout: Paint a garage(food shelter), fill pot holes in driveway. As the pax arrived we started handing out rollers and paint trays. A few pax started by sanding and wiping cob webs from the building while the 2.0s began painting in an organized fashion. Ha. Once we got rolling everything became red. The building, kids, faces, my ride. Once the backhoe showed up with gravel, we lost a lot of 2.0s to spreading rocks but we pushed through. We got 2 coats of paint on and filled the pot holes. The Girl Scout cookies were opened thanks to Tetanus, and the kids devoured them. We finished painting around 11:15 cleaned up and went to chick fil a for 2ndf. It was great to see everyone out there and the 2.0s getting some work in. Thanks everyone for making this successful.
Mary:None
Announcements: help snap move his office, holly springs food cupboard 3rdf event next weekend.
T-Claps (Recognition):
Prayer:pray for the organization mamas house, for the opportunity to help the community and for the fellowship the pax and 2.0s got to experience.

16 Cletus – Stronger by Merkin

January 24, 2020/in Cletus /QIC: Yogurt
PAX: 187, Abe, Banana Seat, Da Business, Dauber, Doc, Florence, Fram, Katniss, Oboe, POTS, Slide Rule, Sprinkler, UTI, Warbucks, Yogurt

On the pre-blast, I challenged the PAX to post for multiple Merkins. After squeezing out six HCs, I was pleased to find a full parking lot at 5:25 am. EC: 187, Banana Seat, Slide Rule, UTI, Warbucks.

Warm up:

Good mornings (15), followed by Progressive versions of SSH (20)—Regular, Smurf Jack, Red Bull Smurf Jack (20)

Arm circles 10 forward, 10 backward. OK, I had to mix these in before tackling the RBSJs, just to catch my breath.

Recover on mosey to opposite parking lot.

The Thang:

Line up on curb, directly across from opposite curb.

Mike Tysons (plank, squat while in plank, Merkin) 5, 10, 15 near curb. Bear Crawl to and from opposite curb between reps.

Lunge walk to other curb, execute Circle of Merkins (left hand on curb 5; both hands on curb 10; right hand on curb 15; both feet on curb (20)). Lunge walk to and from opposite curb between reps.

Mosey to amphitheater:

Find a spot on the ledge. Dips 20x to warm up

Alternating dips on the ledge and People’s Chair on the wall

Find a spot on the wall. People’s chair 5, 10

Mosey to brick wall at back of Hunt Center:

15 Merkins to warm up

Alternating BTW and squats 5, 10, 15

Mary:

Popcorn through most of the PAX

American Hammers, Boat/canoe, Pickle pounders, Bobby Hurley brick up, WWIIs, Box cutters, etc. Have A Nice Day 30 seconds.

Announcements:

Check Slack for Mama’s House repairs Saturday morning. Community Service

UTI says he added events to calendar, linked to the workout schedule. Also, he’s packing the Third F calendar to affect our community.

Banana Seat says Q School starting Monday, incorporated into workout. Highly recommended. Coming to a workout near you soon.

Prayer Requests: Wallaby, traveling PAX, injured PAX, first responders, military, Breach family

Pablo’s Birthday Q at Paradise City

January 20, 2020/in Paradise City /QIC: Pablo
PAX: Buford, Dawgpound, Deadbolt, Dumbo, Java, Kosher, Mookie, Pablo, Particle Board, Skidmark, Slide Rule, Snap, UTI, Warbucks, Wiggly

15 PAX, 6 for EC, braved the cold temperatures to come and celebrate Pablo leveling up after another trip around the Sun. I appreciated all the friendly faces that came out to show their support. It was good to see Java’s dog, Nespresso, venture out into the gloom until Warbucks decided to hurt the dog (shame on you!! jk).

FNGs: None

Kotter: Particle Board

Notable Absences: Midget4Life

EC: Skidmark, Warbucks, Buford, Dawgpound, UTI, Pablo

Warm Up: started with a mosey the back way around toward tennis courts stopping multiple times for warm up exercises in cadence: SSHx40 (1 extra for good luck), IW x10, HB x10, Sir Fazio Arm Circles 10F&10B, seal claps x10, overhead claps x10

The Workout: Q got a headcount and split the PAX into 3 groups of 5 for small group indian runs to complete stakem-up suicides. There were 5 pain stations that started at the top of the ramp area and went toward the stop sign on Sportmanship Way. Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1. Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning. Exercises were as follows: Station 1: 5 Burpees , Station 2: 10 Turkish Get-ups, Station 3: 15 Hand Release Merkins, Station 4: 20 Jump Squats, Station 5: 25 Monkey Humpers. When completed, PAX moseyed to the box office and split into 2 groups, 1/2 PAX did bulgarian squats x10 each side and the other 1/2 held BTTW x 2 rounds. Mosey to the flag for Mary.

Mary: The following exercises in cadence: LSF x20, Homer to Marge x10 regular x5 right leg up x5 left leg up, Boxcutter x20, Freddie Mercury x20, Pickle Pounders x10

Announcements: 2nd F opportunity at Wegman’s for lunch followed by Ice Skating at Raleigh Ice Plex, 3rd F opportunity to support family member of Kosher to build a playset (info to be posted on slack)

Prayer: Wallaby, Crablegs, Unspoken, Warbucks took us out.

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