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🇺🇸 Memorial Day Murph 🇺🇸

FNGs: N/A

Warm Up:  I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦

The Workout: The MURPH 💪

1 mile buy in

100 Pull-ups

200 Push-ups

300 Squats

1 mile punch out

Thank everyone who has served our country a little respect goes a long way 🪖

Prayer: unspoken PAX’s




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.

Round and round we go

FNGs: none

Warm Up: Immediately mosey to the shelter where dumbbells and a kettle bell had been stashed ahead of time. SSH, good mornings, imperial walkers. Yogurt appeared from the shadows halfway through the good mornings and jumped straight in like a boss.

The Workout: 4 rounds of exercises, each round consisting of 6 1-minute sets with no built in recovery time except for one minute between each round. Finish the set before the minute is up and you get to recover until the next set. During each round, PAX rotate one by one into a special AMRAP activity for one of the 1-minute sets.

Round 1- 5 mountain climbers, 10 overhead claps, 15 squats. Special activity- curls.

Round 2- 5 burpees, 10 side step imperial walkers. Special activity- kettlebell swings.

Round 3- 5 star jumps, 10 seal claps, 15 merkins. Special activity- rut rows.

Round 4- 10 breakdancers, 15 dips. Special activity- overhead press.

Additional activities- wall sits, reward burpees for Yogurt’s fashionably late entrance.

Mary: LBCs, low slow flutter, plank hold, lower body stretches.

Announcements: Check out the 3-alarm run on Tuesday nights!

T-Claps (Recognition): none

Prayer: Injured and sick

U-Turn Segment Challenge – Use Segments to Get Stronger, Faster, Smarter

15 PAX ran the 12 Oaks Route, regular direction. That’s counterclockwise. Here’s today’s challenge: Pick a Strava segment along this route and see what you got. Using Strava’s segments, you can not only find out how you are doing against your peers (U vs. them), but you can also find out how you’re doing versus yourself (U vs. U).

Strava is full of segments. A segment is simply run (or ride) that goes from Point A to Point B. When you run the segment, Strava automatically records your run. Ever notice your Achievements on Strava? Could be your fastest mile, 5k, 10k, marathon or whatever. It can also be your best performance (PR) on a Strava segment.

Today, I identified three segments on the the U-Turn – Twelve Oaks Route (a segment in itself) and challenged PAX to lay down their fastest time:

  • 12 Oaks to Irving Pkwy (1.33 miles along Green Oaks Pkwy from New Hill Rd to Irving Pkwy)
  • Irving Pkwy Roller Coaster Hills (0.46 miles up/down Irving Pkwy)
  • Sprint to Starbucks (0.31 miles from shopping center entrance, right turn to Starbucks)

During the run, 187 coached Moose on the Climb out of 12 Oaks segment. Moose jumped into the Top 10, claiming 8th spot (6:30 pace uphill!). I saw @Pikachu take off on the Sprint to Starbucks. Already a Top 10 finisher there, he didn’t shuffle the Top 10, but he did get his third fastest time 5:07 pace!). @Woody laid down PRs without even trying!

In the end, Strava revealed Segment PRs for @Dawgpound @TomTom @Woody @187 and significant Achievements for @Dahmer @Pikachu and @Moose. Great work fellas!

Again, you don’t have to bust the Top 10! But, you can see how you are doing over time. Feeling strong? Tackle a segment along your run. How did you do? As an added bonus, every time you run a segment, you are essentially doing interval training, which leads to you getting stronger, faster, smarter.

Announcements: Pikchu’s church Oasis holds its first Sunday Service this weekend in the new building.

Prayer Requests: Injured PAX.

Like many of you, I’m trying to improve in 2023. On thing I’m doing is reading the book, Jesus Calling, a daily reader. I thought everyone could benefit from a passage I read this week. I read that as part of the closing prayer. See image below.

 

New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)

FNGs:  none
Warm Up:  Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout:  12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…

Scores resulted in burpees, LBCs, star jumps…

Some very nice plays on the pitch!  Well done.

Mary:  static stretches OYO
Announcements:

PAX in attendance helped Gump and YHC name this AO;  we offered up three choices with an honorable mention:

Choices:  Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus).   Not sure if the PAX were thrilled with our top 4.  Regardless, U.F.O. was a near unanimous vote.  Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.

Going forward, each Q will determine the abbreviation.  Let’s have some FUN with it.

Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight

Change of Command:  Nantan – Thank you Pikachu!  Welcome Breach!

 

Q-School next Sunday at 1400.  See Banana Seat.

 

T-Claps (Recognition):  All the PAX who came out this AM

Prayer:  YHC took us out.  UNSPOKEN.
Honored to lead. -Dauber

AGS 12-4-22 F3 Magic

Sometimes everything just comes together—this was one of those times. Knowing I was bringing and FNG, I grabbed the empty AGS Q spot. Really wasn’t sure who was gonna show except Pikachu, who was a quick HC upon seeing the route. Today’s route: Headed toward my favorite hilly neighborhood, Sunset Bluffs, which is past Bass Lake. It was not until I got on the run mapper did I realize a critical connection from Sunset Bluffs to Bass Lake Road. Now to execute.

FNG and I left the neighborhood at 0550. I was pleased to see @Gillette, @Jellybeans, and @Sunshine ready to go. @Woody had already grabbed a now-routine EC! Pikachu rolled in on two wheels.

I prepared a 4-mile and 6-mile loop, expecting the group to split up. But, at the split point, Woody had already “encouraged” Jellybeans to “go the distance.” And next thing you know, we’re all climbing the hills in the Bluffs. Jellybeans had just started F3 only a few weeks ago, with zero running. I’m not even sure how many ECs he had completed. Woody hung with him the whole time, encouraging and talking up running. At the end of the 6-mile run, Jellybeans was stoked and exclaimed, “That’s the most fun I’ve ever had running!” How about that?!

Pikachu, my FNG Dylan, and I bonded with running events and speed. These two carried a 7:30 pace most of the time. Appreciate Pikachu embracing him on behalf of the F3 community.

We made the connection at Goosehaven, over to Bass Lake Road. This makes a nice alternative loop around Bass Lake. Can’t believe I had not run or ridden this considering multiple trips to Sunset Bluffs both on foot and on wheels.

When I wasn’t running with the speedsters, I had the chance to catch up with Gillette and Sunshine. Great stuff. Gillette and I learned that Sunshine is a powerhouse on the hills! I said something about climbing up the Bass Lake Road hill and next thing I knew, Sunshine took off, climbing! He did not stop til we got to the top! BAM! He pulled me up the whole way.

Welcome FNG @Tigger! After he said, “Roll Tide,” it was clear he needed an opposite-mascot name (Alabama vs. LSU). Plus, he runs like Tigger!

Notable achievements: Jellybeans distance PR! Woody 1,000 miles in 2022!

Finally, at COT, Woody shared that he observed certain behavior from one of his sisters over Thanksgiving. He requested prayers and guidance in approaching her and the issue.

Cletus Rules!

Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.

Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5

Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins

Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue

Circle around statue on six for Guantanamo

Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R

Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all

Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND

COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.

Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.

BS out!

11-18-22 Agility, Speed, Balance, and the Lady Bug Warmer

EC 3m Bleeder, Yogurt

EC 2m Abe, Bobby Boucher, Woody

Warm-up

Side stepping: Follow the perimeter lines of the tennis court. One lap right foot forward, one lap left foot forward. Head to other tennis court. Follow the interior lines of the tennis court. Shoulders facing square to net, travel up and back the lines on both sides of the net.

Fancy feet: Step up on curb, alternating feet, while traveling. Right foot first up the parking lot. Head back down, change sides, fancy feet left foot first.

Head to Ivan lot to continue warmups: GMs x10, SSHs x50. It was at this time that Woody exclaimed that it was so cold that his Johnson was shriveled up to about the size of a ladybug. 

Main Event

ME Balance: Head to edge of amphitheater stage for balance exercises. 1-foot 4-count step-ups; Up 1, hold 2-3, down, that’s 1. Second foot never touches the ledge. Next: Calf raises with toes on ledge.

ME Agility: Mosey to softball parking lot. Fancy feet around perimeter.

ME Agility: At least four times through agility ladder, mixing with more fancy feet and many lunges. Ladder steps: left/right run; bunny hop; out/in both feet simultaneously (like and SSH); one more. Ladder stayed in middle and we did figure eights around, using the parking lot curb for fancy feet and path for lunges.

ME Speed: Sprint to marker. Must be going full speed at marker. Decelerate.  Back to marker for exercises.

Five sprints, five sets of exercises: B.L.I.M.P.S: 10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks, 60 squats (didn’t have time for squats).

Mary

Balance: Tree position yoga

Announcements: Upcoming CPR class, HSHM Saturday

Prayers: Woody’s dad, Bird Flu’s wife and newborn

Sunrise AGS

On this Sunday following the Richmond marathon, I figured the PAX would be skinny, plus I knew @Vasoline had some plantar issues and @Bleeder was out of town. So, when I moseyed up at 5:55 am, I wasn’t completely surprised to see the parking lot empty. And I mean completely empty. Not even the overnight cars of drunk soccer moms who took an Uber home from their kid’s big game. Nonetheless, I planted the flag anticipating that someone might roll in right at 6 am. No one. But I spied a headlamp over at the Ivan lot. Knowing we’ve had a bunch of FNGs lately, I started the run at 0600, heading toward the mysterious light, thinking I might intercept an FNG or at least a new F3 guy looking for the Sunday morning run. They had started their run and we passed each other on the back stretch of the turf fields. Well, that’s not an F3 guy. Or even an FNG. They were clearly on their own run. 

So, now realizing this was gonna be a solo run, I headed toward my house to grab the dogs. 

I had determined the route the night before and we took off. Down the greenway in the pitch black. Temperature was cool and it was very quiet. No frogs, no nothing. @Bubba wore his headlamp around his neck, so I could see him run ahead doing scout runs. When we got to the lake, I heard a runner approaching and hooked up Bubba. WebEx! Getting in his 5k around the lake with his dog. Nice. 

It was now twilight and the dogs went for a swim. By the time we got around to the dam, it was late twilight but the sun had not broken the horizon yet. Wanting to catch the sunrise, we headed up the hills through Sugg Farm. Perfect timing. When we hit the meadow with the lone pine, the sun peeked through the clouds over the horizon. Life if good. 

We headed back to Womble and the flag, which was still waving in the parking lot. Count-off, name-o-rama, announcements, were pretty quiet. I gathered my thoughts and posted the following post-blast:

AGS – 1.2 PAX 🐾 for 5.3 miles around Bass Lake with scout runs, squats, fire hydrants, and poop eaters along the way. The counts were a little ruff 😜 One way mumble chatter, but boy do I feel a lot better. 😀 Fantastic sunrise at Sugg with some romping in the meadow. The PAX pulled me up the hills when I got tired, and of course, we picked up the six. 💩 Missed you AGS regulars @Bleeder, @Full House, @Cupid, @Moose, @U.T.I., @Vasoline. Hope everyone has a fantastic Sunday!

6 Friends bested Chandler and conquered the rain

FNGs: None

Warm Up: Mosey to the end of the parking lot, bottom fell out so moseyed to the picnic shelter. Good mornings, Hillbillies, Imperial Walkers, Frankensteins and Sir Fazio Arm circles

The Workout: B.O.M.B.S incoming.  Partner up, 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 BBSUs and 250 Squats.  Partner #1 works on the exercise, Partner #2 runs a lap from picnic shelter around both tennis court enclosures and back to the shelter to swap and repeat.

Finished it off with a few rounds of dips on the picnic tables and wall sits on the… well… posts.  Post sits?

Mary: Popcorn Mary around the group, Homer to Marge, WWIIs, Pickle Pounders, Box Cutters, Breakdancing Bear and American Hammers. These were followed by some stretching to close it out.

Announcements: CPR class Nov. 21st Sign up!  Holly Springs Downtown Advisory Board survey out, help shape the future of Downtown Holly Springs!

T-Claps (Recognition): Jellybeans first EC outing with Abe, Bleeder and YHC

Prayer: All the PAX traveling to Richmond for the marathon this weekend. Safe travels for Bleeder and his family through the storm. Unspoken.