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Wake Up Call

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EC: Emeril, Axe, Lipstick

FNGs: Not today

YHC took a stroll behind Teeter on his EC route and noticed a couple things. 1) 3 giant tires he could incorporate into his workout 2) The beer man sleeping in his van.
Warm Up: 10 Burpees since Daddy Em was late coming back from the little boys room in Teeter. Mosey to Porta Potty behind Teeter to enjoy the smell during our warm ups. SSH x50,IW x10, Hilbillies x10, Morocan Nightclubs x12, hold squat for FAC x10 Fwd/Rev, Overhead Claps x10
The Workout: Mosey over to the guardrail behind Jiffy for sets of Dips x10 regular, left leg up and right leg up, Erkin sets x10 regular & Diamond, Derkin sets x10 regular & Diamond. Mosey over to wall behind dry cleaner for sets of Peoples chair 10 count around, BTTW 4 count around Pax. We repeated guardrail/wall combo twice. This was our second encounter with the beer man, as he was sleeping behind the dry cleaner, which was a different location than YHC saw him during EC.  Next we mosey over to Goodwill for sets of Aligator Merkins across parking lot, Squat Jumps x10 and reverse crabwalk the parking lot back, Squat Jumps x10. We repeated this twice.  We continued to Mosey over to the tires YHC found behind the Chinese Restaurant for what would have been 3-way Patty Cake Merkins while 3rd wheel flipped tires a few times and rotate. However, a delivery truck had come and parked right in front of the tires spoiling YHC’s final event.  YHC quickly took us over to the trail to no where behind Teeter for the same 3-way but substituted 3rd wheel run out and back on the trail. YHC didn’t remember the trail was about .25/mile out and then back…The patty cake merkins got tiresome and we modified to patty cake squats when our arms gave out.  On our way to the trail we encountered the beer man for a third time, sleeping behind the Pizza shop now.  By the time we got back from the trail he was gone again.  I don’t think he was happy with us breaking up his morning cat naps….
Mary: Low Slow Flutter, American Hammers, Boat Canoes and Pickle Pounders with chill cut hold in between for about 2 minutes.
Announcements:  See the interwebs
T-Claps (Recognition): Java! Nice work since the new year. We can finally remove him from the milk carton.
Prayer: Wallaby, Wiggly/Father, Forceps/Leahy Family, Crablegs

Pre-Leap Day Leaps!

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14 PAX for Sheepdog on Friday 2-28-20

EC: Lipstick, 187, Pikachu, Shredder, YHC

FNGs: None
Warm Up: SSH, Goofballs, Frankensteins, Hillbillies, Imperial Walkers, Daisy Pickers, Good mornings
The Workout: PAX formed up and ran Black Snake style to front parking lot. After 10 plank jacks, the PAX paired up, and leap frogged from to one end of the parking lot. 10 Hurpees OYO and then leap frog back to starting point, with 10 plank jack break in the middle. Leaping frog style takes longer than you would think, so leaping was briefly put on hold as PAX Black Snaked to playground for the main event: Dora with one partner lapping the mini-track – 100 Dive Bombers, 200 Frog Crunches, 300 Jump Squats
Mary: Embrace the suck! Circle of PAX held horse riding pose for 3 minutes.
Announcements: Blue Ridge Relay teams are forming, looking at a 9 and 12 team to get filled, watch for slack updates. Memorial Service Saturday 12-2pm, 2F at Harvest Moon to follow workout.
T-Claps (Recognition): @Fanny Pack @Tetanus @Dovetail @Breach @Gump @Sprinkler @Beater @UTI @Farva @Pikachu @Lipstick @187 @Shredder
Prayer: Family for Forceps, Beater, Wiggly, Pikachu

A Ferris Wheel at Disney?!

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11 PAX, including 1 FNG, (4 for EC) swallowed that DRP and posted at Disney today for a ride on the new Ferris Wheel.  YHC wanted to see if he could make a decorative design for the new ride on Strava and I think it turned out pretty nice!

EC: Deadbolt, Mookie, 187, Pablo

FNGs: Welcome “The Mechanic”

Warm Up: Quick mosey around the soccer field then circled up for excercises.  All exercises in cadence: SSH x20; IW x10, HB x10, Arm Circles x10F x10R, Seal Claps x10, Overhead Claps x10, Windmill x10

The Workout: Mosey to the center of the soccer field to explain the workout to PAX: starting at the center of the field, PAX would jailbreak to a designated corner or side of the field and squat hold for the 6, then Q called an exercise then jailbreak back to the center of the field for another exercise.  This pattern was repeated around the entire field like spokes on a wheel (or Ferris Wheel design for Strava).  Exercises around the perimeter were Burpees, Star Jumps, Shoulder taps, Derkins, Prisoner Squats, Toe Taps, BTTW and exercise at the center field was 30 sec chilcutt plank hold.  Once we made it around the field, we did the entire routine in reverse order with the same exercises except dipplers (decline nipplers) in the center field instead of 30 sec plank hold.

Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 10 right leg up, 10 left leg up; Freddie Mercury x20, Box cutter x20, Pickle Pounder x20, 60 sec chilcutt plank hold.

Announcements: ALS walk April 18 in Raleigh for Crablegs (details to be posted on FB/Slack), Memorial service for Forcep’s son this Saturday

T-Claps (Recognition): Crablegs posting in the gloom!  Always a pleasure seeing you out there!

Prayer: Crablegs, Wallaby coming back to town today, Wiggly and his family, First Responders and Soldiers, Unspoken prayers, Crablegs took us out!

FEB, 25 2020: 3RD F LEADERSHIP MEETING

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EC: Dahmer and SlideRule put in 5 miles before the meeting!!!

On our own, organically, F3 South Wake is an amazing community to behold.  We care about each other a great deal and when we point our attention at things.  Anything really….  We bring out the best in them.  This year as we have these meetings, I wonder if this is happening because of the focus we’re putting on things this year or if the fact that we’re taking some extra time to take stock means we are just getting to watch MORE amazing things happen.  I do think we have some pretty extra-ordinary things in motion in 2020.  Just read below, In just 2 months we’ve had 2 big BackBlast worthy events and alot more that are just as important and impactful.  Take a moment and soak this in, then strap in and get back to work.  We’ve got alot of investing to do in our community this year.  Can’t wait to get this done with you #HIM!

Recap Since Last Meeting

  • WE HAVE A CALENDAR!!!  https://f3southwake.com/schedule/calendar/
  • Mama’s House – QIC:LED
  • Food Pantry Greenhouse – QIC:Dumbo
  • First Friday with Breach
    • Accounts put at least 20 PAX on hand to support Travis Manion
  • Hope on the Home Front
    • No news here, waiting for PAX to bring deserving projects forward to take advantage of this new partnership. Check in with Wiggly, Dumbo, or UTI if you have an idea.
  • Adopting Roads – no dates yet
    • HS Road with John Deere (no dates yet)
    • New FV Park Hilltop Needmore pending from LED (no dates yet)
    • Yogurt’s hood has a road near Womble so hit him up if you want some 3rd F goodness
  • PAX Support
    • As we do.  We’ve supported our own through some hardships this month.  Great job PAX.  Always humbling to seeing the power our community has to lift each other up.  Money raised, boxes moved, and being present when required.

Ongoing Business

  • Golf Tournament for the Food Pantry (Slide Rule)
    • Goes to support Food Pantry operations – they support anyone that needs a hand.
    • This is happening!!!  Oct 12th (need 72-100 players @ $100 per player)
    • Mason Jar title sponsor (goal $20,000 in total sponsor money)
    • Charity Dinner before hosted by Mason Jar
    • Looking for at least 5 HCs to help SlideRule, take a piece of the effort to get sponsors, etc
    • Looking for someone to help produce a promo video as well – spotlight 
    • Meeting coming soon from SlideRule – watch Slack and the calendar!
  • Mind Survey (Shredder\Tetanus) – Support our own
    • CLICK HERE
    • Reminders out on Slack and Facebook
    • Considerations for many ways to facilitate these
      • Hope classes that line up?
      • Dahmer has access to a classroom
      • Restaurants have private rooms
      • Source leadership on certain topics from South Wake
    • Real discussion on this once we get the results to determine the move-forward.
  • Shirt Orders (UTI)
    • Formal Polo, SW logo on the sleeve (price both) – f3southwake.com
    • Work T-Shirt, tri-blend logos (might need a release for logos of charities
    • Encourage PAX to buy an extra one, loan or sell to an 3rd F FNG
    • Need to get orders in before Meg’s Smile Tourney for formal Polo
  • Wake Monarch (Dahmer)
    • Call with the board, initial planning in process, gathering potential costs to run a race for them (2021 likely)
    • Wake Monarch are working to secure a location (NC State?)
    • Dahmer reaching out to Ryan M. aka WOD Father to get some insights on what to prepare for the race
  • #ACCELERATION (Abe)
    • Check out the channel on Slack.  It’ll make you stonger
    • Abe will be seeking out and recruiting for race support opportunities, working with FiA on any partnerships on that front too.
  • FiA Update (Zombie Bride)
    • FiA has a new newsletter, it’s out on mumblechatter in Slack
    • 2.0 Convergence with FiA – March (F3 leads) and April (Co-Q)
    • They are planning to run the Packet Pickup at Spring Classic
    • FiA will be a presence at Run the Ridge

Looking Ahead

  • June – FNG/Cotter challenge leading up to the Megs golf tournament (raise the funds the month before)
  • July
    • ShieldLock Challenge is BACK!  determining any tweaks or changes
    • Meg’s Smile auction & golf tourney manpower
    • 4th of July Event Tent Presence and post-show clean-up powered by F3
  • October
    • HollyFest tent Presence and post-show clean-up powered by F3
    • Food Cupboard Golf Tournament

If you feel like you’re missing out or have an idea you’d like to share and get some support on.

Show up at our next meeting – 3rd Wednesday of Every Month

So There’s This Guy in Front of the Elevator doing Jumping Jacks…

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EC: Yogurt, Full House

A balmy 48 degrees for YHC’s 2nd Q at the Train. After planting the shovel flag, YHC had to do a little recon on the parking deck to be sure no ice patches were left and we had a clean playing field. Returned to the lot to find many PAX ready to roll. 11 mighty men got stronger aboard the train today.

FNG’s: None
Warm Up: SSH x 20, Good Mornings x 10, Seal/Overhead Claps x 10 each, Frankenstein x 10, IW x 10, and Hillbillies x 10.
The Workout: PAX moseyed a non-traditional DT loop down to the library circle and back to the 2nd floor of the parking deck.

The group did some fast feet on the curbs down the length of the lot. Squat hold for 6. The return trip was typewriter style back down to the beginning using the curbs. Plank hold for the 6. Returned to 1st floor

Pax were each assigned a parking space for a series of AMRAP exercises. The “timer” would be the first pax in line who would run the stairs to the 3rd floor and do SSH x 10 in front of the elevator. No talk of any weird stares from any customers. Too early I guess… Pax would then return to the end of the line, next pax would go and exercise would change.  This train went down to the wall and back until all pax climbed the stairs twice.  AMRAP exercises were:

Prisoner Squats, LSF’s, Merkins, Sumo Squat Jumps, Plank Hold, WW2’s, Split Lunges, Shoulder Taps, Star Jumps, Homer2Marge, Standard Squats, Pickle Pounders, Monkey Humpers, Carolina Dry Docks, LBC’s, People’s Chair, Wide Grip Merkins, Dying Cockroaches,  and 3 sets of Burpees mixed in there.  I think I heard Da Business say “c’mon seriously” when YHC called for the first set.  It’s ok, he was the stair climber on the last set of those. RESPECT  .

The train made it successfully both ways. YHC had 2 more Thang’s on the docket for today including some sprints and some BTTW work, but to no avail as time expired.

Mary: Mixed into the Thang’s.
Announcements: Forceps son memorial service this Saturday 12-2 at Hope Apex. Yogurt has the Q at The Nest Tuesday.  Come on down and get out of your comfort zone he says. Run for DeeDee 5 k coming up.  Check slack or w/ Skidmark about this.
T-Claps (Recognition): All the pax putting in great work today!
Prayer: Forceps, military, first responders, our Nation. Pumpkin Spice has a neighbor who lost his brother, needs support, and hopefully can get EH’d to a workout soon.  This young man needs this community of HIM. Honored to lead fellas!

Frosty Foursome (+7)

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At least 6 for EC, pax of 11 for a frosty AO led by Yosemite, Norm, Dovetail, and Shredder. A foursome first? Dovetail had said the night prior that coordination wasn’t necessary as he bet nobody was doing the same thing he was. Well, overlap occurred. But it was a good time nonetheless.

Warm Up

Yosemite led warm-up and the first section of the main thing, starting with a Mosey with butt kickers and high knees mixed in, followed by a generous helping of SSH, windmills, Daisy pickers, and Sir Fazzio arm circles.

The Workout:

11s with Bonnie Blair’s and wall sit seal claps to the front and up.

Norm then took over with:
Partner 100s – Erkins, Derkins, Dips. One partner racks up reps while the other runs the track

Dovetail took the next 10 mins:
12-9-6-3 Quick-HIIT with 3 levels
Wall-sit kicks (alternating legs)
Clap merkins OR Hand raise Merkin OR merkin
Butterfly situps OR big boy situps OR LBC in cadence
Box jump overs OR box jumps OR step-ups
Derkin walk on one wall, erkin walk on the other, with frog jumps between (only did this once for the sake of time)

Combatives

Shredder led this section with the concept of trap-and-attack, defending against an attacker who has planted one hand near the throat, the other hand readying a haymaker. Talked about also using the surrounding environment as a weapon.

Mary:
No time, mixed into the thang anyway.

Prayer:

Mr Terrific’s dad’s upcoming surgery
Shredder’s co-worker Danielle – single mom, cancer, daughter in hospital with mental health issues
Ole Beater’s “snip-snip” surgery

Mamas Houzzzz

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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.

Cold Start and Unexpected Opportunity

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The temperature read 28 degrees as I stepped out of the car this morning to be greeted by 7 fellow PAX who decided like me to get stronger and forsake the fartsack. After 2 mins of mumble chatter it became apparent that we would call an audible since it was 05:30 and no Q present. YHC took the opportunity to lead these mighty men for the workout today in what became my VQ. Now… if I could only figure out what Thangs we would do.

QIC: Fanny Pack

Pax: Da Business, Fanny Pack, Mr. Terrific, Oboe, Quiver, Shredder, Tetanus, 3rd Cousin 

FNGs: None
Warm Up: Mosey the standard loop around the parking deck. Circled up in parking deck for: SSH x 20, GM’s x 10, Sir Fazio’s x 10 F/R, Mountain Climbers x 20, Hillbillies x10, and Imperial Walkers x 10.
The Workout: Now I had a plan, or at least half a plan. We ran 7’s down the length of the parking garage starting with standard merkins on one end and dips on the other. Each PAX ran hard in between. Moseyed over to the rock pile.  Circled up for what was primarily 2 exercises at each rock (we would rotate counter clockwise) an upper body move and a lower body/core move. Each exercise had a 10 count. Let it be disclosed that YHC miscounted on a couple of moves. After each pair of exercises, pax did merkins starting with 1 and going to 10 before shifting spaces. Thanks to Shredder for reminding YHC to move the circle to a safer place in the parking lot.  Exercises: Curls for the Girls x 20, Shoulder Press x 20, Tricep Extend x20, Ground Pounder x 20, Bus Driver x 10, Squats x 10, Torso Twist x 10, Goblet Squats x 10, Rut Rows x 20, Rock Spanks x 20, Dying Cockroach w Rock x 10, LSF x 20, Homer 2 Marge x 10.

Mary: YHC called 10 counts of: Shoulder Taps, Freddie Mercury, and Catalina Wine Tasters (I referred to these in error as Catalonia Wine Smellers which caused some confusion). Remaining PAX took turns calling out 10 counts of the following: Fire Hydrants, Box Cutters, LBC’s, Mountain Climbers, Pickle Pounders, American Hammers. Plank Hold was done for a 5 count by all PAX.
Announcements: YHC’ s non VQ will be at Purple Cobra Tuesday. Quiver let us in on some fine arts he’s had the pleasure of viewing recently.
T-Claps (Recognition): Shredder for keeping me on time. I did not expect to need my watch today.
Prayer: Our Armed Forces and Nation, those PAX that are ill these days, unspoken.  YHC took us out.  It was an honor to lead you fellas in getting stronger this morning.

I’ve never seen a fart move a workout

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Q-swap week leaves a lot up in the air. How many are going to post at the Q-Swap? How many will post here? Who just wants to run miles. I was a bit uncertain on how many Pax would post at TBD on this foggy, warm, muggy Wednesday, but after the discombobulation that is R4TJ I knew things were going to be looking up in the number of Pax posting. What I didn’t expect was the stench that followed one of our Pax. Literally moved the workout. Unheard of! A southwake first. Congrats Lipstick!

EC: 187, Pikachu, Deadbolt, Mookie, Redenbacher, Full House, Lipstick, Skidmark

FNGs: None
Warm Up:

Mosey around the soccer fields and circle up for the following:

  • 25cc SSH
  • 12cc IW
  • 12cc Hillbillies
  • 10cc Sir Fazio Arm Circles, forward and reverse
  • 10cc Seal claps
  • 10cc Overhead claps
  • 10cc Chinooks
  • 10cc Goofballs

The Workout:

Mosey to the rock pile and gather a decent size rock suitable for your stature and strength. Return to the playset

Partner up for 15 minute AMRAP

  • Partner 1 runs to the restroom facility wall and back
  • Partner 2 doing pull-ups, one legged deadlift with rock, or 1 legged squat with rock – Rotate through exercises

Mosey to tennis courts for Jack Webb Suicides

  • 1:3 merkins:overhead press with rock
  • Run across both courts and back
  • 2:6 so on and so forth all the way to 10:30

Return rock to rock pile

Mary: 10 count core exercise lead by each pax

Announcements: Pikachu and UTI meeting with Parks and Rec to see how we can support each other. Q-Swap at Thunder (1900), Tiger Blood, Crazy Ivan, and Ground Pounder

T-Claps (Recognition): Deadbolt 4 days in a row

Prayer: Wallaby and his family, Earthquake victims and families in Puerto Rico, A client of Full House, Crablegs, prayer for growing F3 within our community with the support of HS Parks and Rec, the growth in the shieldlocks.

Full House

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Pax of 15 out in the gloom for a Sheepdog record. A bunch for EC. Many guests including Crab Legs and Howard in attendance. Co-Q with Shredder taking combatives. May it truly be said that a good (sweaty) time was had by all.

Warm Up:

Leg lifts, SSH, trunk twists.

2 rounds:
30s Plank hold
30 Mountain Climbers
20 Alternating Reverse Lunges
10 cadence Plank Up Downs
5 Squat Jumps

The Workout:

4 rounds, every 2 mins, split into even groups
10 imperial squat walkers
10 pullups
10 box jumps

Wing Chung punching circle while each pax in turn does an exercise, recover in between each round
10 capoeira pushups
10 break dancers, double punches
(ran out of time for round 3 with triple punches 🙂 )

Combatives:

Mechanical Advantage Control Holds, Theory and Application, parts I-III.

Mary:

Core incorporated. Good thing since we were outta time anyway.

Announcements:

Last AO of Q-Swap with Carpex tomorrow, 6:30 at Bond Park, led by Slide Rule and Skidmark(?)

T-Claps (Recognition):

Crab legs, successful carpal tunnel surgery for Dovetail’s M.

Prayer:

Crab Leg’s father-in-law Bob (new lease on life), Howard’s son (pneumonia + flu), Shredder’s coworker Danielle (cancer + other).