UTI – Page 2 – F3 South Wake

Engage! (your core)

April 18, 2024/in Disney/by Abe

FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes, High Knees

The Workout: The Abyss was promised in the preblast, and the Abyss is where we went. On today’s menu was a simple EMOM. 1 exercise each minute, 5 exercises and 5 rounds. The exercises were: Merkins, WWIIs, Squats, Shoulder Taps and then finish things off with a trip down and back up the Abyss. A helpful PAX reminded us to “engage our cores” even on exercises that aren’t core-centric. ABETC (always be engaging that core)

Mary: 10 count plank all the way around followed by popcorn Mary. Ended before we got to Gizmo. Sorry Gizmo.

Announcements: A few 3rd F opportunities coming up, check Slack.

Prayer: Gizmo’s friend’s pregnancy, UTI’s coworker and her husband, Cupid’s sister

Grateful Miles 12-16-23 U-Turn

December 17, 2023/in AO Post/by Yogurt

Warmup: SSH x15, Willie Mays Hayes x10, stretching OYO while reviewing the route

Route: Original U-Turn route plus Elm for Christmas lights

Launched 6:02 am. Immediately found treasure in front of Target. Brand new black T-shirt: “Born to Game – Forced to Work.” Laid it across the bushes for pickup on the return. Over to Irving Parkway and a nice long downhill run on Thomas Mill Road, past CBC. Caught up with everyone along the way and picked up the six. Green Oaks, across bypass–lots of traffic, Elm, Avent Ferry. TomTom hammered up cemetery hill. Back to Target for T-shirt pickup. Circle up about 7 am.

Message: If you are standing here in this COT, you are among the “BLESSED”! Remember to count your blessings everyday.

Announcements: 3-Alarm – Sign up on the Q sheet. You don’t have to Q, there’s columns for “HCs.” Also, 3-Alarm Christmas Party on Tuesday, 12/19/23. Potluck

Prayers: Unspoken

T-Claps: Thanks to Pablo for hosting the F3 Christmas Party 2023. Fantastic digs and he made hosting look so easy. Great food by the PAX.

The Bowler Runs 4 The John

June 14, 2023/in Running 4 the John/by UTI

FNGs: Nuh uh

Warm Up: EC was had by 187, Lipstick, UTI

The Workout: A past route of my own creation returns!

Mary: Profuse sweating in the parking lot, heavy breathing

Announcements:

Bottle Share this weekend – see Cupid and Slack
Picnic next weekend – see Cupid and Slack
3 Alarm Run – just show up (See Q sheet)
R4TJ in need of a site Q – Bring the flag, encourage leadership, draw up some running routes – Ask Lipstick, UTI, and Redenbacher for past Site Q overview.

T-Claps (Recognition):

Flag provided today by Yogurt – thanks brother!

Prayer:

Maybelline
- MIL is having open heart surgery, M is traveling to be with her
- Dad is recovering from recent procedure
Pikachu
- MIL is traveling
- Mom is having surgery
Down Range
- New baby, new to the area, new job

The Hunt for the Next R4TJ Site Q

May 3, 2023/in Running 4 the John/by UTI

FNGs: Nada

Warm Up: Also No

The Workout:

https://connect.garmin.com/modern/course/158351375

Mary: Still No

Announcements: R4TJ site Q WANTED

T-Claps (Recognition): Happy Birthday 3 ALARM!

Prayer: Yoshi’s friend Christian, had a medical issue while out of the country. Made it back but still getting checked out.

Build-A-Bear Workshop!

April 25, 2023/in Purple Cobra/by UTI

FNGs: no sir

Warm Up: Mozy to HS Rd and return speeding up and slowing down on command, Good Mornings, SSH, Imperial Walkers, Windmills

The Workout:

Build-A-Bears, stack ’em up style
1. Do this
  1. Burpees x1
  2. Shimmy Left
  3. Squat Jumps x1
  4. Shimmy Back
  5. Squats x1
  6. Shimmy Right
  7. Merkins x1
  8. Repeat in reverse 7-1
2. Repeat “Do this” adding +1 to each workout until at x5 for each
Erkins, Derkins, Dips on the fence rails x25 each
Mozy to HS Rd and return
Preachers Chair x2, Balls 2 Wall x1
Build-A-Bears, stack ’em up style – swap the position of Burpees and Merkins this time
Mozy to HS Rd and return for Mary

Mary: Ankle Grabbers, WW2s, Freddy Mercs, Chill Cut Plank Hold, Homer 2 Marge

Announcements:

Look for opportunities to support this weekend at the Spring Classic
- Aid Station
- Run with Wolfie (Bobby B.) and 3 Alarm (Lipstick)

T-Claps (Recognition): Great job to the aid station champs for the FB recognition.

Prayer: unspoken

7 Jedi of Disney

March 30, 2023/in Disney/by UTI

FNGs: No

Warm Up: Yes – Mozy around the soccer field, Billy Mays Haze, Daisy Pickers, Franks

The Workout: Of Course!

Balls to Wall to Plank to Balls to Wall (3x)
Mozy to the Stadium entrance
Thing – repeat below 2x, increase to 10 reps 2x, increase to 15 reps last round
- 5x Merkins
- Sprint to next set of stairs
- 5x Squats
- Up Stairs
- 5x Star Jumps
- Sprint to top of other stairs
- 5x WW2s
- Bottom of stairs
- 5x Merkins
Mozy back to the flag but make some stops along the way
- Mountain Climbers
- Poop Eaters

Mary: Yup

Requested exercises from PAX
- Low Slow Flutters
- Box Cutters

Announcements: Not really

T-Claps (Recognition): Great work TomTom for joining the Travis Manion cleanup crew last weekend and welcome back Kotter :-P. Also thanks for the Q support today!!!

Prayer: Bobby Bs son Walt is on the mend – thanks for your prayers

Spring Training

March 25, 2023/in Cletus/by Abe

FNGs: Fried Okra

Warm Up: F3 intro delivered for FNG. SSH, good mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: thing 1: four corners. PAX moseyed out to the ball field. Someone lost their shirt, so we opted to move out into the grass. Start at home with merkins. First base; merkins and squats. Second base; merkins, squats and WWIIs. Third base; merkins, squats, WWIIs and mountain climbers. Second time around we stayed taking exercises off. Once complete,. Moseyed to the rock pile.

Thing 2: rock work. Curls for the girls, Tris for the guys, ruh rohs. 3 rounds.

Mary: popcorn Mary followed by a bit of yoga.

Announcements: Breach’s street cleanup

T-Claps (Recognition): Foot Fault for coming back out to the gloom and Fried Okra for coming out for the first time. Great work fellas, hope to see you again soon.

Prayer: Davis (3 Alarm)

2 Pet Rocks Per PAX

March 22, 2023/in To Be Determined/by UTI

FNGs: Nada

Warm Up:

Mozy to Rocks and pick 2 hand-sized rocks each.
Mozy to Ivan lot
Good Mornings
Windmills
Franks
SSH
Goofballs

The Workout:

Mozy to THE PIT and on the way hold rocks up, to the side, and out front while running.
That Hill!? – Drop rocks and Partner up. AMRAP WW2s while the other guy crawls up the hill completes 10 Star Jumps. Switch. Continue until each PAX has crawled/walked/run up the hill.
Everyone runs up the hill – Rock work up top mixed with dips and derkins
Pickup Rocks and Mozy to pavilion passing R4TJ PAX on the way. march up and down the picnic tables 2x.
Grab 1 bench each and perform 10x split squats per leg, 2x
Mozy to amphitheater for 20 box jumps
Mozy to rock pile and say goodbye to our rock friends.

Mary:

Homer 2 Marge
Poop Eaters
Freddy Mercs
Low slow flutters
Pigeon Pose each leg

Announcements:

Garbage pickup with Breach this weekend.
Reach out to PAX and check in if you havent seen them.

T-Claps (Recognition):

Great to see Boss Hog out in the gloom!

Prayer: Injured PAX

Chilly Hills & Thrills 🥶

March 16, 2023/in Disney/by SoftServe

FNGs: N/A

Warm Up:

– Sir Fazio Arm Circles

– Imperial Walkers

– Hill Billies

– Mtn Climbers

– Good Mornings

The Workout:

11’s on the half-pipe
– Mtn. Climbers
– Air squats

Grabbed coupon‘s (x15)
– chest press

– skull crusher
– LBC’s
– Coupon jumps

Mary: 🍿

Announcements:

🧨Travis Manion Foundation F3 all AO’s shutdown workout coming up – check slack for details from Breach🧨

2023 F3 South Wake Town Hall

March 3, 2023/in News/by UTI

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.

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