Posts

2023 F3SW TownHall

2023 F3 South Wake Town Hall

BREACH INTRO

Ground Rules for the Meeting – Show Respect to everyone, Let each other talk, be kind

F3 Core Principles were reviewed
 
Everyone asked to remember our WHY
 
Rough Spots Addressed Up Front – Based on Breach conversations with PAX to this point since becoming Nantan for SW
  • Breathtaker – Seen by some as a measuring contest that was limited to those with the budgets to participate
  • Covid – Division based on and still present since F3 SW AO shutdown
  • June/May Challenge – Competition/Points/Rules – PAX pushing themselves rubbed some the wrong way
Let’s use this opportunity here to discuss our perspectives, work on fixing things, and move on.
 
OPEN DISCUSSION
 
What’s the Problem/Solutions?
  • Pre-covid – more comradery, more community, more supportive.  AOs started despite the shutdown
    • Should we have more convergences to bring a larger group of PAX together more often?
    • Growing number of workouts happening at set dates/times weekly that aren’t on the website, not pre-blasted, don’t present themselves as open to all (undisclosed)
      • Concern raised about FNGs going to these undisclosed workouts, are they being introduced to the greater F3 South Wake?
      • Concern raised about a lack of time shared with PAX that only go to undisclosed workouts
    • Point Countered – some have moved away from Social Media including Slack making it harder to share with a wide audience but noted that there are still some that go to 
    • It was discussed that we have ~472 PAX listed on the website, it was estimated that we have ~100 Active PAX in reality with a split of about 20 in FV / 18 “BlackOps” / 40 HS
      • Feeling was that we are losing PAX, folks are falling out, and our division can lead to the feeling that we are lacking in community
      • It was countered that covid or not, this has always been the case.  People decide F3 isnt for them, cold weather, hot weather, life happens, injuries, it’s always in flux
      • The PAX that arent showing up are opportunities for us to continue reaching out and staying in touch – growing 2nd and 3rd F would mean avoiding losing PAX to injury or workout related reasons for not showing up.
      • Lots of good growth and FNGs joining us all the time – great leadership coming from them too.
  • We used to be more grass roots, less structured – No one person calling the shots
    • Lot’s of rules being dictated down from the leadership team, should we remove leadership and be more FREED TO LEAD?
    • Point countered
      • Leadership team is a model that exists throughout the nation.  Part of what F3 is
      • No dictators in the leadership team just FREED TO LEAD PAX trying to help set examples around the Fs
      • Other than Covid there have been no rules or mandates passed down nor should any one F3 person be able to do so.
      • As in Covid, it was suggested that F3 not officially meet in alignment with national and state laws – black ops AOs popped up, no one stopped them.
  • Transitioned to a run club, covid spurred more running for all PAX and it’s continued
    • Bootcamps are pushing 3+ miles, R4TJ is pushing 9-10 miles
      • Was told that if you don’t expect to bring 3 mile minimum to Paradise City, don’t expect to Q by Site Q
    • Point countered re:mileage
      • Strava shows more experienced runners ‘picking up the six’ for greater mileage at AOs
      • Paradise City is listed as a high intensity workout with a 3 mile min expectation every week
    • BREACH:
      • Reviewing website listings to ensure clarity on what bootcamps vs running vs high intensity means
      • Conversations with Site Qs around working to maintain a standard depending on the expectation bootcamps should be less than 2mi, shovel flags, Q School, etc
  • Did we grow too fast?  Should we consider shutting down some AOs?
    • Discussion in the room resulted in the idea that AOs should self-govern, Site Qs should take responsibility/decision to officially close it down based on lack of attendance/Qs
  • We need to plant shovel flags more often
    • Site Qs need to take responsibility for planting a flag
    • It was suggested that we should have a 2nd F for making shovel flags – DOC and VIDEO examples – these are all over the internet
  • We need to keep up with BackBlasts
    • These are maybe largely unseen but a valuable resource for FNGs learning about F3 and eventually running their own Qs
    • Can be valuable to PAX going to a new/different AO to get a sense of what typically happens there.
    • Can be valuable to PAX Qing an AO for the first time
    • BackBlast Generator is now available to make it easier – Ask SoftServe for a website login if you dont already have one.
  • 2nd F
    • Is in a good place – Coffee is shared almost daily and regularly
    • It was asked that there be more emphasis on sticking around after COT if possible, 2nd F can be open to more with a few more minutes in the lot
    • More social events?  Rush Hour Karting was suggested recently, talk of a 75 Hard BBQ Celebration
      • Need more leadership in planning events, just like 1st this is a leadership opportunity
      • Doesn’t have to be well thought out or planned – Pick up BB games, Disc Golf, whatever you’re into just invite others if you are looking for people to hang with.
  • 3rd F
    • We have always been great about stepping up and taking care of our own – family hardships, celebrating new 2.0s, moves, etc
    • HS Food Cupboard is still out there but they are getting alot of support from the Boy Scouts, less needs for us at the moment
    • Holly Springs and Fuquay Town partnerships have been good for F3 SW
      • Can we shift our relationship to be less about manual labor?  What else can we offer?  Professional Services?
      • It was pointed out that things like HollyFest have been great for bringing FNGs to Fuquay
      • FV PAX were set to be at CelebrateFV but it was cancelled due to weather in 2022
      • We are listed as a free exercise class in Fuquay Parks and Rec – has brought FNGs and made our workouts officially sanctioned by the town so we won’t be kicked out of parks.
    • School Partnerships to find more 3rd F opportunities, improve our relationships there as well
      • Will likely need to find local school leaders – NutCracker has had the Principal at a workout before 😀
    • Parade Participation?
    • Abe is our 3rd F Q
      • Reach out if you need support with any ideas on 3rd F leadership opportunities.
      • Freed to lead, we need leadership in 3rd F and 2nd F like we have in 1st.  If you see something worth doing go after it.
    • 3rd F is organic and is best limited to 3-5 guys, shared bible study or book study
    • Doesn’t just have to be about doing physical good, it’s about spiritual good as well.  Great examples out there today on this too.
CLOSING THOUGHTS
  • We can’t force our way back to the way things were.  Things Change.
  • Intentionality.  We should still figure out who we want to be as a region and individuals and work towards it.
  • Negativity spawns negativity – we need to be mindful of how we talk to one another.  Especially on Slack where inside jokes and playful banter can be taken the wrong way.  
  • Slack – Think your messages through and recognize when in-person, phone, or direct text messages to smaller groups are warranted.
  • If you aren’t adhering to the F3 Core Principles, you aren’t running or attending an F3 workout.

Farkle with Finkle and the Funky Bunch

Farkle 10000 - Fun Addictive Game! by Tan Zhi Hui

PAX: @K I T T Y L I T T R, @Gamecock, @Finkle, @Pumps, @Sprinkler, @Martini, @Warbucks

Warm-up: Good Mornings, Daisy Pickers, SSH, Frankenstein’s, and Inch Worms

Event 1:  Took a quick Mosey up to the middle school for a round of Bars, Bears, & Dan’s.  This was an oldy but a goody.  Divided into 2 groups.  Group 1 shimmied up the rails on the ramp leading up to the entrance of the school and crawl beared down the stairs and Group 2 was performing Dan Taylor’s.  Those are 1 lunge to 4 squats going all the way up to 10 lunges and 40 squats.

Event 2: Moseyed back down to the pavilion for a game of Farkle.  Most thought I was making crap up as we went but we did follow the rules for 1’s and 5’s.  They were added up to produce how many of a prescribed exercise by the PAX rolling the dice.  If they didn’t roll any 1’s or 5’s they had to take a penalty lap around the park and the next person took their turn.  Lots of fun was had and a little bit of confusion.

Mary: We carried on with another round of Farkle but only called ab exercises.

COT: @Gamecock’s father-in-law is going to have surgery in March and his sister is in the middle of a high-risk pregnancy, @Warbuck’s traveling this weekend, and @Ham’s family in Kenya dealing with civil unrest and area being bombed.

 

Cocaine Bear

Greenway Parking Lot Pain

FNGs: None

Warm Up: slide straddle hops, good mornings, willie mays hayes, sir fazio arm circles, seal claps

The Workout: Moseyed on over to the Greenway Parking Lot to do something I am retrospectively choosing to call, “Build-a-Cocaine-Bear.” Zig-zagging up and down the parking lot, we did bear crawls along each parking space line; skips across the lot; bear crawl over to the next parking space line; reverse burpee (starting from bear crawl mode – 1 merkin, jump up, then back to bear crawl) once up against each parking space curb; back to bear crawl from the curb to the end of the parking space line; skip again across the lot. We did this until we got from the farthest NW side of the lot down to the SE side.

Next, we did 11s of american hammers on one side of the lot and curbside merkins on the other side. Lunges going one way and crab walk going back.

Mary: low slow flutters, LBCs, homer to marge, pickle pounders

Announcements: Breach looking to boost our 2ndF game

T-Claps (Recognition):none

Prayer: Pumps – prayers up that families might be able to get healthy after long season of cold/flu/etc; Abacus – prayers up for Anderson family after the loss of their child. 2 Corinthians 1:1-11

5 Farting Eagles Soaring in the Gloom at the Nest

PAX: @Finkle, @Warbucks, @Gump, @Sprinkler, @Gamecock
Warm Up: Mosey around the park.  @Warbucks had to remind me that we already ran…We did some Good mornings, Willy Mayes Hayes, SSHs.
The Workout: We had two sets of exercises.  11s with mountain climbers and Angle grinders.  The Angle Grinders were a real crowd pleaser.  Then a mini-dora with no running.  Each PAX took turns being the timer doing people’s chair for 25 seconds while the rest of us did 100 shoulder taps, 200 LBCs, and 300 squats.
Mary: Freddie mercuries, American Hammers, Low Slow Flutters.
Announcements: Iliad this weekend, signup on slack, Holly Fest this weekend signup for afternoons needed.
T-Claps (Recognition):
Prayer: @Gamecock’s M traveling back from Boston.  @Finkle’s wife work issues.

No Frills Mutinizing to start the week

Warm Up:   FRAM and Sunshine for EC.  SSH, Good morning, Daisy pickers, Hillbillies, Sir Fazio, Seal claps

The Workout:  Had I consulted my calendar, which had me running 22 miles just two days ago, I wouldn’t have signed up to Q today.  But I didn’t, so I did. 

Then in a very adult manner of dealing with life, I tried to ignore it, hoping it would go away, so I could get another day of rest.  But it didn’t, so I couldn’t. 

So, up & at ’em.  Having only a vague template in my head of what to do, I, as Sprinkler so succinctly foretold “bullshitted my way through this workout”, and it formed into this:

7’s on the “hill” of burpees and squats.  That was it for legs.  After that we just ran around in a disorderly pattern, making periodic stops for sets of non-leg exercises.   Dips on the picnic tables, WWIIs, merkins, balls to the wall, Carolina Dry Docks.  

We got in at least three sets of each (I think), with variations of merkins (derkins on the bleachers, diamond & wide grip) and dips (alternating raised leg), but did get 4 sets of WWIIs just because I decided to hit 100 reps for some reason. 

Mary:  A P90X favorite, Downward Dog Crunches (DD position, raise right leg, swing it to touch right elbow for 4 count, return.  Raise right leg, swing it to forehead for 4 count, return, then swing right leg to left elbow for 4 count – repeat other leg).  Then we did some kind of toe touch things until time expired.  Good stuff.

Prayers:  Fire Chief Tony, battling stomach cancer; FRAM’s coworker Mike, in a car accident. 

Announcements: T-Claps (Recognition): Prayer:

The Most Uncomfortable Thing

YHC pre-blasted a potential FNG at Mutiny this morning which brought a good crowd.  Unfortunately our FNG was a no-show but we had a good time regardless.  I was happy to see so many happy faces this morning.

FNGs:

We were supposed to have one but, alas, none showed.

Warm Up:

Lap around the soccer field and then circle up by the tennis courts:

Good morning x10 IC

SSH x20 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Penalty burpees for Warbucks being late x5

The Workout:

We moseyed down the parking lot and stopped at the first island.  From there we started YHC’s favorite go-to, the Crab Boil

Crab walk two parking spaces

Crab cakes x10 IC

Crab walk two parking spaces

Crab humpers  x10 IC

Crab walk two parking spaces

Crab jacks x10 IC

Once we were done with that we took a break to do some Jack Webbs.  For those who forget, it’s a 1:4 ratio of merkins and air presses.  We went up to 10:40

We crab boiled back up the parking lot and then did Spud Webbs, which are like the previous workout but this time with lunges and squats. (It was A LOT of squats)

Once done with that we went to the rock pile and grabbed a rock and moved up to the pavilion:

Curls for the girls x16 IC and move two rocks to the left

Triceps extensions x16 IC and move three rocks to the left

Chest press x16 IC and move two rocks to the left

Trunk rotations x16 IC and move two rocks to the left, back to our original rocks

Ground pounders x16 IC and then return your rock

One last exercise, we paired up and did roman sit-ups on the picnic table.  This is where you hang off the front of the table, face first, while someone holds your legs to keep you from falling on your face.  Then you do a reverse sit up using your lower back muscles to pull you up.  Each PAX did 10 OYO and, afterwards, one described it as “the most uncomfortable thing I’ve ever done in F3”

Mary:

At the tennis courts we circled up for:

LBC x10

Reverse LBC x10

Knees to the left side LBC x10

Knees to the right side LBC x10

Homer to Marge x10

Sleeping Hillbillies x10 each side

Freddy Mercury x10

Announcements:

Long Ass Run this coming weekend on the ATT.  Keep an eye on Slack for updates regarding the route

Hollyfest coming up and still needing volunteers to help with the booth.  See Slack and/or reach out to Dauber for more information

Prayer:

Unspoken

 

An honor to lead as many men as showed up this morning.  I love leading a large crowd.  More pain to share.

010000

Needmore Ruck 6/26

10 Pax took to the hills for a Sun Ruck at Needmore Ruck ( Sprinkler, Double D, Deadbolt, Mookie, Cancun, 8-Bit, Monsanto, Madhatter, Wallaby, and Breach on the Q)

The Workout: We hit the Red trail for a little elevated heart rate movement this week, Pushed through and got around 3 miles and some change as we went of the trail for a little 2nd F at the Breachery Coffeteria before heading back to the parking lot for COT.

Closed in Prayer: Thanking the men for F3 and for being accountable.

Prison Yard work ain’t easy but the coffee’s good

FNGs: None

Warm Up: Side Straddle Hops, Good mornings, Imperial Walkers, Hillbillies, Fonzi Arm Circles, Seal Claps

 

The Workout: PAX moseyed over to an uphill section of the parking lot. Along the parking lines, we did 1 burpee lunge before karaoking to the other side of the parking lot to do the same on that side. 14 burpee lunges in total. Headed downhill on the parking lot, we did 2 Peter Parkers to a lunge before shuffling to the other side of the parking lot to do the same on that side. 28 Peter Parker lunges in total.

Moseyed up to the starting spot where cinder blocks, a sledge hammer, and an ab roller were waiting for us. We split into 1s and 2s. 1s worked toward an individual total of 50 Curls for the Girls, 50 Shoulder Press, 50 Ruh rows, 50 Sledgehammer squats and 50 Norma Jean Riley’s (ab rolling). 2s ran to the other side of the parking lot to do 5 burpees and 10 WWIIs before running back to the 1s. 1s and 2s exchanged spots until each got to their 50 reps in.

Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, American Hammers, Freddie Mercuries, LBC, Reverse LBC, Pickle Pounders, Box Cutters, Hello Dollies. Wrapped up with 10 Peter Parkers due to excessive mumblechatter
Announcements: July 5th volunteers needed for HS firework show, South Wake picnic July 30th
T-Claps (Recognition): YHC celebrated his 1-year F3 Anniversary today. A big thank you to all PAX who’ve pushed me, encouraged me, and held me accountable this past year. Shot out to @Sunshine who also recently wrapped up his 1st year at F3 and has been crushing it all year long.
Prayer: Prayers up for Carpex PAX Pet Sounds dealing with health issues, prayers up for the South Wake F3 Community at large

Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.

Fathers Day Needmore Ruck

12 pax and 1 FNG for a Fathers day Ruck around Needmore park

Sprinkler, Wallaby, Banana Seat, Cancun, Pac-Man, Big Ditch, Mookie, Fanny Pack, Redenbacher, Deadbolt, Monsanto, FNG Donkey Kong and Breach on the Q

FNGs: Donkey Kong

The Workout: Ruck around the park with stops at the 1/2 miles marks for some popcorn exercises, (Merkins, Squats, Squat Thrusts, Low Slo Fludders and some Crab Cakes) Took a 2nd F break at the Breachery Coffeteria for some conversation and coffee.

Announcements: Picnic July 30th, Town stil needs some volunteers for the fireworks on the 5th if anyone is interested in volunteering.

Closed in Prayer

How to get schweaty in under a mile.

FNGs: none
Warm Up: Side Straddle Hop, Good Mornings, Imperial Walkers, Hill Billies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: We moseyed over to the ball field. Starting at home plate, we performed an exercise at each corner of the field. Squats, Merkins, WWIIs and Mountain Climbers. All 20 count. Five rounds for a total of 100 each. It was such a humid morning that PAX were encouraged to hydrate along the way.
Next we lined up on the brick wall for People’s Chair. 10 count down the line, with 10 PAX, equaling a 100 count. Recovered and lined back up Balls-to-the-Wall. A quick 10 count down the line once more. Moseyed back for Mary.
Mary: LBCs, American Hammers and Homer-to-Marge. Ended with some yoga.
Announcements: Stay hydrated!!!
T-Claps (Recognition): Olaf from F3 Houston for joining us while down range.
Prayer: Stubs!