KIMS 16May2018

I was doing mountain climbers in the middle of a brutal Red Bear-chetta wondering when it was going to end…when my alarm went off…

An auspicious 13 men brought it and braved slightly erratic counting from their Q this morning:

  • 5th Wheel (Second time out! Way to go!)
  • Hail
  • Jermaine
  • AC / DC
  • Spam
  • Fizbo
  • Guero
  • Schnitzel
  • Singlet
  • Dilfer
  • Gilligan
  • The Dude
  • Kramer (Q)

The Thang:

Warmup:

  • SSH
  • Sumo squats
  • Imperial Walkers
  • Gorilla humpers
  • Bropees x 5 (burpee with partner high-10)

Mosey to benches

10/20/30: decline, incline, dips

15 box jumps

Jack Webb  1 merkin x4 air press…5×20 and back down.

Run to big field.  Red Bear-chetta  (100SSH, 75 mtn climber, 50 lbc, 25 merkin, 10 burpee)

mosey to Route 66 with Sumo squats

Stair run

10 Merkins to catch breath

Mosey back

Half squad run and bear crawl, other half WW1, flapjack

Half squad run and bear crawl, other plank jack, flapjack

1MOM: Flutters

Announcements: various activities coming up.  2.0 workout father’s day weekend (yes, daughters too), Memorial day Murph, Lardass Run (1k with donoughts every 250 feet?) reminders on new AOs like Heritage Park and Bellevue.  Off the books Friday Log Park – check with Spam. On the books Tuesday boxtrot at Lake Sammamish trail.

Words: Since Spotlight fartsacked I got to reuse my words from yesterday’s Q…the leadership part of F3 is really key – you don’t need to wait until you are the expert sometimes you just need to step up. I spent two years being coach for my daughters soccer  team since no one else had stepped up. Despite knowing nothing about soccer going in it was one of the most rewarding experiences of my life getting a bunch of 8 year olds to have fun and get better.  Got a card from one girl going on to the top team for her age in club soccer that she was thankful as I taught her everything she knows about soccer.  I learned everything from looking it up on the internet…

Thankful to all of you. Go out and get better. Live the dream! (see what I did there?)

 

-Kramer

 

 

 

 

Boxtrot Backblast 15May2018

5 men made it out for a nice 4 mile run along the river with lots of bald eagle sightings!

The PAX:

  • Kramer (Q)
  • Hollywood
  • Spotlight
  • Drydock
  • Xbox

Mumblechatter about various topics including upcoming Memorial Day Murph (https://themurphchallenge.com/), gettinng better at pull-ups, balancing workouts and recovery time, ramping up for races / faster times, making it to different AOs and more. Boxtrot is a great way to be able to enhance 2nd F for a 45 minute conversation while working out.

Words: Leadership often means just having the initiative to step up and do what needs to be done, no expertise necessarily required.