7 gathered to discuss a few relevant topics from the initial board meeting.
REGION NAME:
IT (Information Technology):
FUNCTIONAL Q UPDATES:
The Board is excited for the next steps for our Region. As you can see, there are a lot of things to think about (who knew?). F3’s mission is about “invigorating male community leadership” and this Region does a great job of sharing in this leadership. If you haven’t had a chance to lead in F3, what is holding you back? Do you just need to be asked? Then consider this the ask, CAN YOU HELP US OUT? Lead a workout, lead a site, lead an event, bring an FNG, volunteer with one of the Functional Qs, etc. Just LEAD and somebody will follow. Let’s do this!
26 PAX showed up at Watchtower to see if YHC could actually do a Q with minimal running. The Verdict? Undecided.
WARMUP:
THANG:
MOLESKINE:
ANNOUNCEMENTS:
Western Union is embarking on the exciting journey of becoming our own F3 Region. While the official Region name and the launch date are still TBD, we have started the process so wanted to keep everybody in the loop. This will somewhat surprisingly require a lot of work and not so surprisingly a lot of PAX stepping up into leadership roles. Thanks to Thin Mint, Nantan of SOB, for the guidance and the push to explore this launch.
WHY: To expand and grow the F3 mission of invigorating male community leadership. This new region will bring new and more leaders into the fold and allow our area to create its own unique culture rooted in F3’s core principles
WHO: A new 7 person Board has been created to help guide the process. The “WUC Transition Committee” (Goodfella, Mad Dog, Posse, Bottlecap), who were initially selected by Thin Mint and the SOB Board, then selected 3 additional Board members (Hollywood, Zinfandel, and Foundation)
WHAT: The Board held its first meeting on Saturday 4/6 and will hold monthly meetings going forward. A few items discussed were:
WHEN: Official Launch Date: TBD (looking at Fall or early 2020)
WHAT DOES ALL THIS MEAN?
This is an AMAZING group of men. We are extremely grateful for F3, SOB’s leadership, and for each of you who have already stepped up in a leadership role (Qing a workout, Site Q, coordinating a 2nd F event, serving at a 3rd F event, etc.). We are PUMPED up for what the future holds and how we can best position ourselves to #GiveItAway. Let’s leave NO MAN BEHIND IN (insert new Region’s name here)!
See you in the Gloom!
On the opening day of the NCAA tourney, productivity comes to a halt at noon, and we overload ourselves with hoops for the next 12 hours. Some of us have skin in the game with an alma mater to root for, or most have a few brackets you filled out hoping to win some dough. It’s probably not going to take long before most guys’ brackets blow up, but just sit back and enjoy the upsets, that’s the beauty of the next three weeks. It’s one of my favorite sport days of the year and I’d probably prefer to have a beer in hand, but I’ve got my first Q to get ready for. I don’t want to disappoint, so I put in time planning, trying to get creative and throw in a few new exercises. Will I cover the 45 minutes, will I challenge the Pax to break a sweat and groan, we’ll find out soon enough. I’ve got hoops on my mind so I decide to integrate the tourney into the workout. We’re going to stick with numbers like 64/32/16/8/4/2 throughout the session.
On to the workout- The site Q probably has a backup plan as there is definitely some concern if I will be there on time- I have a little history of getting to Clyent dinner after appetizers have been served. I’m happy to say I made it on time, and yes, that was my wife dropping me and Cavalier (2.0) off, since we were short a car today. I hear someone say, “you might be the first Q to get dropped off at a workout by your wife.” another first to go along with my first Q….
DiCCS reviewed, and we are ready for the tip-off
THE THANG
Mosey around to the back of the middle school, Circle up for warmups:
16 SSHs IC
16 Imperial Walkers IC (sort of, I have some counting problems here)
16 Potato Pickers IC
8 Bobby Hurleys
Mosey around the school towards the front at the benches
Like a NCAA bracket, I break the next drill into 4 different regions- Merkins/Derkins/Carolina Dry Docks/Mountain Merkins
We start with 16 reps of Merkins then Derkins, Dry Docks, and Mountain Merkins. Repeat 8 reps, 4 reps, 2 reps. I audible on the mountain merkins (and do half the number since it has 2 merkins per rep)
Mosey over to the long sidewalk near parking lot
Eight light posts, at each post we do an Ab exercise IC, then run to the next post
8 x Flutters, Big Boy sit-ups, Rosalitas, LBCs, Heals to Heaven, Never Cross Dollys, American Hammers, Reverse Crunches
Mosey up to the High School by the wooden benches-
We are going to use the 30 second shot clock for this part-
30 seconds of an exercise (amrap), then 30 seconds of running so on and so on
Dips, Run, Squats, Run, Protractors, Run, Run, Step ups, Run, Bobby Hurleys, Run, Bear Crawl around triangle, Run, LBCs, Run, Russian Dips, Run
Mosey around towards stadium parking lot and back toward shed
Grab some wall, not much time left, have to audible
32 air presses, 16 donkey kicks, 8 Mike Tysons, 4 Burpees
Run back on long sidewalk towards parking lot, Jail break from the last two light poles to parking lot. Al Gores and SSHs to kill the last 45 seconds.
Cot
Announcements
Bottlecap on Q for impromptu in the morning
Not to late to get involved in the Dash for Down on Saturday morning, lots of fellow Pax involved, should be a great day
Moleskin
My first Q- Just like a team who is making their first trip to the ‘dance’, they really just want be respectable and seem like they belong there. VQing is similar in way, you want to make sure you have a good game plan, challenge you fellow Pax and hope they broke a sweat. We didn’t get in as much running as I would have liked, 2.5 miles, not sure where all the time went. Maybe being focused on my weinke, the time went by quicker. The first chest exercises kicked my butt, on paper it did not seem like it would be nearly as hard as it was. I heard some groans, (maybe those were just mine), which put a smile on my face, maybe I did something right. I hope I don’t screw up posting my first BB as well. A lot of scrutinizing of format for BBs in Union Co lately. I’ve been at F3 now for almost three months, so still a relative newbie, I’ll get better but honored to workout along side a great group of guys. Great motivation, makes us want to keep pushing harder every day, not just working out, but in everything we do.
Go Heels! (As a UNC parent, I guess I do have a rooting interest) and yes, my bracket is already busted.
22 PAX got thrown a curveball with less running than normal for one of my workouts. With the Ignition crew off campus, we had the whole place to ourselves and as the famous Bruce Dickinson once told Gene from Blue Oyster Cult . . . “Explore the space, I mean really, EXPLORE the space.”
WARMUP
THANG
COWBELL:
ANNOUNCEMENTS:
18 dog walkers took a leisurely stroll at the very plush Waverly shopping center. Since this area doesn’t typically welcome “our kind” the Western Union PAX rolled in with headlamps off and parked on the top floor of the garage. We unfurled the #Cerberus Shovelflag and grabbed 2 slam balls to go play with the dogs.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
THANKS to Snowflake for taking us out! Have a great weekend gents!
What other number would show up in the “second half” of Flash . . . #12 obviously. With holiday hours throwing a wrench in timing, 3 workouts rolled out of Cuthbertson Middle this Monday morning. A few PAX even did a double-dip by attending 2 workouts.
DCCS Check: A minute before we “commenced” YHC went through the new/proper safety process (Patent Pending for WUC)
WARMUP:
THANG:
MOLESKINE:
ANNOUNCEMENTS:
THANKS MAD DOG FOR TAKING US OUT IN PRAYER!
A world record 4 PAX showed up for #ClyentDinner, the only best nighttime workout in Western Union. With the new time (5:30-6:15pm) and location (Cuthbertson Middle), the hashtag was trending throughout the day on GroupMe.
MODE OF TRANSPORTATION FOR ENTIRE WORKOUT:
APPETIZER:
MAIN COURSE:
DESSERT: