7 Year F3WS Virtual Convergence

7 Year F3WS Virtual Convergence

QIC: Lambchop, Van Gogh, Greenspan

Date: 1/9/2020

PAX: Alcatraz: Drama Queen, Schneider, Zima, Bevo, Road Apple (WB), Rudy Bucket (WD), Van Gogh (QIC)
IS: Cheesesteak, Mutton, Spicoli, Drip, Ziggy Stardust (WD), Lambchop (WB, QIC)
Purgatory:  Starfish, Bulldog, Burlap, Splash, Nitro (WD), The Pony Express, The H.O.G., Parkay (WB), Green Acres, Argyle, Lace, Cherry Pie, Bam, Bluto, Pharaoh Dr. Toot, D-Day, Greenspan (QIC) 

Given the ongoing dealings with Covid, the Nantan and Site-Qs thought a true convergence might be in poor taste this year. In a show of creativity, the idea of a “virtual” convergence with a shared beatdown across 3 locations came to mind. This opportunity was used as a spring board to preview a new Clemmons AO to F3WS as well! After some debate on the beatdown between the 3 Qs, including a flat out rejection from Lambchop and Spam (plus a #DW thrown out by Greenspan) over YHCs section, the final beatdown was finally set. No pull up bars, no hills (unless used by the Q), no coupons, just a good old fashioned bootcamp. This was F3 back to it’s roots and it led to a solid hourlong workout!

Warm-o-rama

• Mission statement 
• Core Principles provided by PAX in between the following:

The Thang

• Mosey to a flat space. 
• 20 paces of fun
  • Lunge walk 20 paces
  • 10 mike Tyson’s
  • Bear crawl 20 paces
  • 20 mountain climbers
  • Reverse lunge walk 20 paces 
  • 10 heels to heaven 
  • Crawl bear 20 paces
  • 20 shoulder taps
  • Repeat 2-4 times
• 7 layers of dip
  • 7 dips
  • 10 LL step ups
  • 8 dips
  • 10 RL step ups
  • 9 dips
  • 10 LBC
  • 10 dips
  • 10 jump squats
  • 9 dips
  • 10 sumo squats
  • 8 dips 10 Freddy penguins (Cheese Steak specials)
  • 7 dips
  • 10 pickle pounders
  • Repeat if time is not up
• Lucky 7:
  • 7 Lieutenant Dan’s (L/R Lunge, Squat)
  • 7 Up-Downs
  • 7 Carolina Dry Docks
  • 7 Krab Cakes
  • 7 Y-up (Like a V-Up and Juanita combined. Lie on ground, Legs spread, raise legs and arms up, reaching hands through legs and then back flat)
  • Run 70 yards ( ~24 parking spaces wide, 3/4 of a track straightaway, can be out and back, one-way, whatever)
  • Repeat 5-7 times.
• Mini WIB
  • 10 burpees
  • 10 squats
  • 10 merkins
  • 10 WW2s
  • Run (recommend .25 miles)
  • Repeato 2-5 times

Mary

• None!

CoT

• F3 blood drive is February 20.  Splash and/or D-Day will be posting more details
• Green Nest is the community furniture bank that helps people emerging from homelessness.  First and third Saturdays.  See Starfish and join the channel on Slack.  The Singing Cowboy has the Q for next week.
• Beverly is running 43 miles next week to raise money for H.O.P.E.  You can contribute money and/or run some with him.  He’s planning to run “slowly”.
• Nitro reminded us that the bodies we have now is what we will be stuck with when we are older.
• YHC reminisced on what he was doing 7 years ago, (working in northern Virginia for the DoD). Think of all the men that F3WS has impacted over the years, and how it has impacted your lives personally.
• YHC took us out giving thanks for 7 years of F3WS and for the next 7 years to come!

NMM

• Lamb Chop’s portion of the workout definitely generated the most MC from the Purgatory contingent.  No one was a fan of the bear crawls / crawl bears.  
• Cherry Pie did burpees while the remaining Purgatory pax did shoulder warm ups (“Cherry Pies”).  We took our time.
• Splash has been on call for 2 weeks without exercising.  YHC couldn’t tell any difference.  
• The PAX over at Alcatraz experienced an icy parking lot… it seems that new, smooth pavement tends to get a bit more slick than one might expect from the light participation.
• After Super Maxx, 3 PAX had to head out, and 5 PAX stayed to double down. Drama Queen rolled in and joined us, and Road Apple ended up rejoining us after completing his training run.
• The Q was confused by Lambchop’s portion at first, primarily by the fact that Lambchop used bear crawls and YHC didn’t… but once we got into a grove, it was nice to hear the PAX groaning over someone else’s called exercises! We completed two rounds and admittedly travel a little further than we likely should have.
• Schneider kept rediscovering an icy patch over and over throughout the beatdown. Evidently he likes to tempt fate because he’d repeatedly slip and then scoot away before slipping back on the same old spot again.
• Since most PAX were present for the Super MAX “7-7-7 Jackpot” beatdown, they were curious to see what ended up in the beatdown, and all kind of rolled their eyes at the repetitiveness of it all. DQ also challenge YHC call of Lt. Dans, stating they should increment? I deferred to his wisdom and apologized for the Qfail. #Respect
• YHC wiped out mid-dip over on the wooden benches… evidently the gloves being used do not grip icy wood well? YHCs left hand (and arm) came crashing down to the ground) and we were able to laugh about it because no one got hurt thankfully!
• Bevo enjoyed the Sumo Squats, adding in a side step and a grunt for great effect.
• disliking the crawl bears the most. 
• Alcatraz PAX enjoyed Greenspan’s portion of the workout, as it provided a nice tour of the AO. The icy parking lot also forced us to run at Zima’s mall walking speed, so it acted as a nice pace. Drama Queen commented that ROCC was a great AO, and particularly seemed to like how accessible the Rock Pile was.
• Zima was happy with the tour, and we were all impressed with his mall walking skills (used in reference to his speed walking while moving quickly post meniscus surgery, pre approval to run from his PT).
• During our tour, Road Apple returned from his run where he was tricked into joining us by YHC. When the burpees were called he exclaimed, “I thought we were just running!?!”

F3 came into YHCs life at the 2 year anniversary, at a time when I needed it most. My marriage was struggling and YHC needed a strong support system to set me straight and reprioritize my life. Maybe it’s the continued excitement of seeing more PAX on Slack, but 5 years after starting, YHC feels more excited than ever about the prospects of what the future holds for our group. Before the end of January, F3WS will have seen 2 new AOs start, the 2021 Challenge begin, a recurring 2nd and 3rd F opportunity start with greeNest, as well as Beverly’s birthday run raising money for H.O.P.E. of Winston-Salem. Keep up the good work men!

Van Gogh (and Lamb Chop & Greenspan)