Tag Archive for: U.T.I

F3 U.T.I. turns 9 and other cool stuff…

/in /by

The Friday prior I attended Gump’s 12 Year Anniversary Q at Cletus.  As we worked out Gump asked each of us “How many years with F3?” and “What’s kept us coming back?  What does it mean to you?”.  With my anniversary a week away, I had already started thinking about what F3 meant to me and Gump challenged me to really dig deep and think back on my almost 9 years.

Well that just took me down a rabbit hole.  I started looking at our F3 PAX album, going back to look at backblasts, and recalling all of the people and the things I had experienced.  I started to realize how many classes of F3 PAX had come and gone.  There are still some guys around from 9 years ago but some of them had left for different reasons – family, work, moving to other locations, injury.

How many of them still looked back on their F3 glory days?  Would they come back?

I made a list of names based on the backblasts and photos.  Not comprehensive, somewhat random.  That Friday, I put up a pre-pre blast with my intention to reach out to this list and asked PAX to come up with their own lists and reach out too.  I started to text…

Venkman, Oyster, Lawn Dart, WebEx, R-22, Coal Ash, Tetanus, Yoshi, Soft Serve, Kosher, Straight Cash, Genie, Huggies, Bobby Boucher, Fanny Pack, Sprinkler, Axe (with an E), Martini, Oh Yeah, Cowboy, Aquaman, SlideRule, Warbucks, Lipstick, Skidmark, DawgPound, M4L, Emeril, Redenbacher, Bernie, Wallaby, Stubs, Leftovers, Stickers, Skittles, Particle Board, Pacman, FedEx, Peeping Tom, Wiggly, The Natural, Blue Hen, Flanigan, ShamWow, Dahmer, Master Shake, Snap, Shredder, Fonzi, Lipsync, Patch, Crosby

By Monday, I had about 25 HCs/SCs from the list and another 9 HCs on the post (fitting).  I didn’t get to the whole list, I didn’t have all the contact info, but I did what I could.  I had Gemini make me a little teaser image without the names and updated the pre-pre-blast post.

By Thursday, I had a few extra names from the list.  Some SCs had become HCs, some had to drop.  The Pre-blast launched and it was a flurry of comments and emojis.  By the end, 22 PAX had HCd on Slack.  Some overlapped with my Kotters list, some didn’t.  This was going to be big… Like 30 guys!?  I planned from the start to pay homage to my first FNG workout Q’d by Emeril and CHIPs.  I reviewed it and it checked out as appropriate for this sized group.  Emeril and CHIPs had 33 PAX that morning…  The table was set, the coffeteria plans were ordered (thanks again Pikachu, Gizmo, BnB, Abe, Rico, and Wild Turkey)

BTW – Hit up Rico if you want to order those pastries he brought.  They were amazing and he’s pledged to support my requested 3rd F cause for the day with a portion of any proceeds.

Rico’s Store – https://adoroportugal.com/shop-our-products/ols/products/pastel-de-nata-12-frozen-prebaked

3rd F Cause – https://secure.alsohio.org/site/TR/Endurance/General?pg=team&fr_id=1181&team_id=6540

Oh wait… one last minute addition.  Downrange and Full House are calling for EC…  As Full House reminded me “Go Big or Go Home”  FML ok fine.  I set my alarm for 4:20.

EC: Full House, Gillette, and Downrange for 2 miles

We returned to a packed Cletus parking lot with an overwhelming number of faces and the cars kept rolling in.  Peeping Tom, one of my original EHs from WoodCreek had traveled from JACOGA to be here as promised.  Fanny Pack!  SlideRule! Stickers!  Wiggly!  TomTom (Thanks Bumblebee)!?  Dahmer!  Shredder!  Fonzi too!

There were more but my head was spinning and I felt like I was at a wedding.  So many people I wanted to catch up with and only time for a quick hello but we’d have to wait for coffeteria.

We did a count-off…  50 PAX counted!!!  WHAT!?!?

FNGs: Welcome 404 (Wed Developer), Yooper (Formerly from norther Michigan but not the U.P.)

In my haste to get moving and get this crowd away from the residential, I forgot all about our FNGs.  As the group started their mozy to the back lot.  Someone shouted to remind me and I ran back through the crowd to give em the disclaimer.  9 years of F3 hadn’t prepared me to manage this workout but heck most of my smaller workouts I get the checklist a little twisted.  And we mozy’d on.  TO THE BACK LOT!

Oh hey!  It’s CROSBY!!!  walking the trail to catch up with us for the workout.  51 PAX is now the count

The Workout: Thang 1, Parking lot – B O M B S
Partner up, similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to from the back of the lot to the entrance and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.

^^^This text was ripped almost exactly as it was written from my FNG workout backblast which was originally posted to our Facebook group on 7/24/2017.  Slight details changed since the original venue was Paradise City.

I did get the chance for some cool exchanges with this crew as we passed each other through the workout.  Fives, fist bumps, and mumblechatter.  It was pretty awesome.

Warm Up: good morning, windmills, willie mays haze, SSH

Once again, I was all mixed up.  We never did a warm-up so I decided to put this in the middle as a palette cleanser.

The Workout: Thang 2, Catch me if you can

Same partners, partner 1 does 2 burpees while partner 2 takes off.  Once burpees are done, partner 1 runs after to catch partner 2.  Once caught, they switch and continue until back at the flags.  The route was from the back lot, around the baseball fields by way of the parking lot entrance, back around to the bridge, right at the shelter passing the playground on the right, around the Soccer fields and back to the main parking lot.

Mary: Despite Lipstick’s prediction based on my first ever Q, the workout filled the whole time and there was nothing left for Mary.  COT began immediately on the tennis courts.

Announcements:  What a amazingly crazy morning with all the PAX at Cletus.  I wanted to post here to put some emphasis on a surprise/not surprise NANTAN announcement this morning.  the surprise… Breach ran along side me on the way back to the flags and said something like “seems like a good time to announce you as NANTAN”  the not surprise, I asked for the job.  I want to thank Breach for his leadership.  He took charge post-covid as we were looking to re-energize South Wake and has done an amazing job navigating tough conversations and building on our already awesome community.  As long as I’ve known him, he has always lived in all 3 Fs.  The Marine in him has given him some special skills in 1st F | For 2nd F, he’s always down for coffee, beer, and a good time.  Especially if there are costumes involved. |  You wouldn’t have had to be around long to know how big of a 3rd F heart Breach has in his charitable giving, his leadership with Travis Manion, road side clean-up, and the list goes on.  Thank you Breach and I look forward to turning to you for your guidance.

T-Claps (Recognition):  All of these men for beating the fartsack to join me on this crazy spectacular morning.  I had a bunch of fun and loved seeing the band back together.  52 PAX in all for a single workout.  So much brotherhood and support felt.

A separate shout out to Crosby for his loving donation of a kidney and his willingness to join us during his recovery.

Prayer: X-Rays mission trip safety and success.  Flip Phone’s family as they mourn their loss.  All others spoken and unspoken.

From my FNG backblast, CHiPS provided —

Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.

1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

 

My first attempt to get the whole group

Breach got ’em all

 

Coffeteria was so cool

 

My original clown car – Peeping Tom and Lipstick

PTrot: 7’s and a WOD

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7 PAX at the Trot

WU at concession stand
Karaoke on mosey
SSHs
Good mornings
SFACs
Mtn climbers
Downdog merkins
Matrix lunges

7’s on the hill
Star jumps at top: reverse lunge at bottom
– Jog up backwards, down normal
Indian run to courts

Tennis court WOD
21-18-15-12-9 reps per rd
Inside fence run to start each rd
Burpees, squats, merkins

Mary
WWI’s
American hammers
Star crunches
Boat canoes
J-lo’s
Few stretches

Announcements and prayers were slim. YHC took us out. As always, it’s a honor to lead.

BS Out!

Finding Our True Selves after TBD

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Pre-blasts with all of the “characters” that have made it out to TBD so far this year.  Not their true selves but the ones AI has assigned the,

1. **Best In Show** (represented by the black poodle with the blue ribbon) 2. **No Doubt** 3. **Sardine** 4. **Firefly** (with the glowing chest) 5. **Stovepipe** 6. **Clunker** 7. **Breach** (in tactical gear) 8. **Flip Phone** (holding the phone) 9. **BlueCrush** 10. **Stumpy** (shorter and standing on a small stump) 11. **Ka-Chow** (in the red racing suit) 12. **P.S.I.** (wearing the gauge shirt) 13. **Midget for Life** (MFL) 14. **Vasoline** (the man in the bright yellow and black suit with metallic sleeves) 15. **Banana Seat** 16. **FedEx** (the man in the brown courier uniform) 17. **FRAM** (there are two characters wearing ‘FRAM’ gear, this could be the group) 18. **Choppa** 19. **Bleeder** 20. **Abe** (the first character of Abraham Lincoln) 21. **Jellybeans** 22. **Nemo** 23. **Woody** 24. **Shooting Blanks** (the young boy with the ‘target’ shirt)

Warm Up: 

  • SSH, Merkins, good mornings, windmills, fazios fwd and back, franks
  • Mozy around the soccer fields to the stage

The Workout:

Thang 1: Steps, Erkins, Steps, Derkins, Steps, Dips, Steps

10 Steps Each Leg, 10 Erkins, 10 Steps Each Leg… You get it

Thang 2: Rocks in the dark lot

Headed to the dark lot with the rock pile, picked up the flat rocks

1. Push rock forward and crawl to it, push in again, keep going until you get to the other side of the lot

2. Walk the return trip doing curls for the girls on the way.

3. Overhead Press and Tricep Extensions

4. Put both hands on the rock and maintain contact with the rock and push it forward like a sled.
5. Walk the return trip doing curls for the girls on the way.

6. Overhead Press and Tricep Extensions

Thang 3: The Broad-Jump Burpee Ladder

Line up the PAX at the end of the parking lot.

1.Broad jump forward as far as you can, then immediately drop and do 1 Burpee.

2.Broad jump forward again, drop and do 2 Burpees. Continue this pattern all the way up to 5 Burpees. 

Mary: Hello Dollys, Low slow flutters, WW2s, Heel Taps, Homer2Marge, Homer2Marge (again… again…)

Announcements:

  • Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959

Prayer:

  • Prayers for MadDog’s wife as she begins cancer treatments.

Neighbors New and Old

/in /by

I texted ahead to Flanigan the night before.  I didn’t want to just assume that I had the Q, not sure if one of the regulars had called dibs.  He said it was all mine.

I parked in the lot a little earlier than I might have normally.  I’m the Q, I had to cross the U-Turns, I wasnt sure if we still “planted the flag” in the same place (I forgot to ask).

Also a little early, Flanigan arrived by bike and parked in the school’s bike stand.  Cornholio, Blue Hen, and Shooting Blanks followed.  Shooting Blanks caught my tag from the night before as he was headed to Purple Cobra, came to meet some of his new neighors instead.  He was going to be late to Purple Cobra anyway 😀

It was great to see the Nutcracker Q and catch up a bit as we went throught the workout.  Awsome time PAX!

 

Warm Up: 

  • good mornings, windmills, fazios fwd and back, franks

The Workout:

Thang 1: The Coupon 7s

  • The Setup: Grab your rocks. Set up two lines approximately 40 yards apart. Exercise A is performed at the starting line with the coupon. Rifle Carry the coupon to the far line, perform Exercise B with the coupon, and Rifle Carry it back.

  • The Math: Reps always add up to 7 (1 of A / 6 of B, 2 of A / 5 of B… up to 6 of A / 1 of B).

Location Exercise Description
Starting Line Block Overheads Full press from chest to locked out overhead
Travel Rifle Carry Block held at chest level, arms engaged
Far Line Goblet Squats Hold block vertically at chest, drop hips low

Thang 2: The DORA 2×3

  • The Setup: Partner up.  2×3 beacuse we had 5 PAX.  3 Blue Shirts and 2 Non Blue. Blue Shirts run a lap while non-blue chip away at the total team reps. Swap when Blue Shirts return.

  • Reps

    • 100 Carolina Dry Docks (Shoulders/Triceps)

    • 200 LBCs (Core)

    • 300 Monkey Humps (Quads/Glutes)

 

Mary: On the return we did Lunge walks down a stretch of the parking lot, low slow flutters, WW2s, Heel Taps, Homer2Marge, Pigeon Pose, Side plank Crunches, Homer2Marge (again), Boat Canoes, Runners Pose

Announcements:

  • Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959

Prayer:

  • Prayers for MadDog’s wife as she begins cancer treatments.

The Happiest UFO on Earth

/in /by

FNGs: none

Warm Up: minimal, some crazy people did burpee hill sprints or similar in the abyss as EC

The Workout: ufo- burpees to match your points in the score. 

Announcements: Post as Disney, attendance has been light

T-Claps (Recognition): great teams @sombrero

Prayer: none

STANDARDS for AO’s (Even UFO)

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FNG: Doogie!  Welcome

Warm-up: 5:15am sharp (SSH, Good Mornings, WMH, SFAC)

About the time we were doing GM’s and WMH…over 10 PAX were walking into the Warm-up circle.  YHC noticed a lack of urgency for being late.  We continued with the Mission Statement (3 burpee penalty) Tried again with the Mission Statement (3 burpee penalty). Core values 100% (no penalty) About this time based on the honor system of those that walked up late we did a raise of hands and counted by 5 per person late. Late to ME Burpee penalty administered by Q = 55.  Total Burpee Penalty for Standard infraction = 61. (Could be a horrible F3 record to keep)

Hence the PAX were warmed up for a 4 team split.  3 Merkins on the drop and 2 squats on the drop.  2 point scored if inside the goalie box. Lots of great catches, throws, hustle and knockdowns across the board!

Announcements: Q’em all challenge (QAC), Ruck sack for sale to raise money for QAC, Memorial Day Murph (Banana Seat), If your late to an AO…don’t walk.

T-Clapps:

Prayer: Family lost son in car accident (Breach) and strangers need prayer as all humans are dealing with fear and loss.

The Good 😊 and The Bad 😞 at R4TJ

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R4TJ was full of surprises this morning – some good and some bad

@Downrange recruited for EC and nabbed YHC and @Sardine for 3 miles :neutral_face:

On the backside of EC we saw @Wild Turkey driving towards Ting :blush:

We also ran past @Yogurt on his solo slushie birthday EC :smiley: :birthday:

@Sardine had to boogie early so we missed him for ME 😥

When arrived at Ting @batboy was there! :blush:

We realized no one had joined for a Ruck or a 3 mile run :sob:

After running EC, YHC realized his 6+ mile route may have been a bad idea :face_with_diagonal_mouth:

We passed @Emeril running near his CrossFit gym :smiley:

YHC called an audible to reduce his 6+ mile route to a 5 mile route :face_exhaling: 😥
The PAX all decided to support me and come along on the shorter route :smiley::fist-bump:

YHC initiated a conversation about a podcast involving “Unauthorized Evacs” :poop1:

@Downrange @Wild Turkey @batboy and @U.T.I. completed the modified ME :partying_face:

Basketball Dropouts

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FNGs:none

Warm Up: good mornings, ssh, willy mays hays, sir fazio, overhead claps, squats

The Workout:

We moseyed over to the ramp at Ting. Started with 10 wwi, 10 wwii and 10 in cadence low slow flutter.

Ramp sprint at 50%
10 dips / 10 urkins / 10 durkins

Run down the ramp

20 wwi / 20 wwii / 20 slow slow flutter

Ramp sprint at 50%
20 dips / 20 urkins / 20 durkins

run down the ramp

The original plan was knockout or a small pax v pax but with only 3 pax including the Q we switched to a few games of HORSE with each PAX calling out a penalty exercise. We quickly realized our basketball skills need improvement.

Mary: light stretching

Announcements: none

T-Claps (Recognition):

Prayer: UTI’s dad

Noise Ordinance & Build-a-Bear Collide

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Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

    • Lap around the church
    • Bear Crawl Bear
      • Burpees x1
      • Squats x2
      • Burpees x3
      • Merkins x4
      • Star Jumps x5
      • Burpees x6
      • Squats x7
      • Burps x8
      • Merkins x9
      • Star Jumps x10
    • Lap around the church
    • Lunge Walks Bear
      • Burpees x11
      • Squats x12
      • LBCs 13
      • Merkins x14
      • Star Jumps x15
      • Burpees x16
      • Squats x17
      • LBCs x18
      • Merkins x19
      • Star Jumps x20
    • Lap around the church
    • Skipping Bear
      • Low Slow Flutter IC x21
      • Squats x22
      • LBCs x23
      • Merkins x24
      • Star Jumps x25
      • Low Slow Flutter IC x26
      • Squats x27
      • LBCs x28
      • Merkins x29
      • Star Jumps x30
    • Lap around the church

Mary: Stretching

Announcements:

Prayer:

  • Bondo’s kids are adopting a baby – prayer for healthy outcomes
  • UTIs Dad

3Alarm has Unexpected and Exciting Guests

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Warm Up: 

  • We got 3Alarm Ready to GO!  Outside, Running Chair Out, moved from Chair 1 to 2

The Workout:

3Alarm called the shots on the turns taking us 3 miles through his hood.

He also made requests for running vs walking.

The olds rucked/walked while the youths did 3Alarms bidding

Mary: Chair Transfer, Clean-up the stuff, get back inside

Announcements:

Prayer:

  • Davis’s Grandmothers