F3 Featured in the Redmond Reporter

F3 brings local men together for fitness, fellowship and faith

Reporter Kailan Manadic participates in a morning workout with the local men’s fitness group and is nicknamed after a well-known crime dog.

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Most of us who aren’t athletes or fitness devotees wouldn’t generally consider waking up before the sunrise to work out at 5:30 a.m. as a fun idea. Try doing it multiple days a week, outside in the rain, shine, sleet or snow.

I was recently invited to participate in an F3 workout session where I met 24 local men at Grasslawn Park in Redmond. Journalism calls for late nights more often than early mornings, so I was fortunate enough to participate in the Labor Day workout, which met at 7 a.m., leaving me enough time to crawl out of bed.

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Grasslawn Park Twelve Days of Christmas

11 Met in real gloom (fog and frozen grass, 36 degrees) to hit it for start of the work week.  Tardy on Q after a late night Q switch-o-rama decision.

The Pax:  Alexa, Soap, Xbox, Dilfer, Spotlight, Ping Pong, Bam Bam, Whiplash, Doner, Thrift Shop, Tardy (Q)

The Thang:

* Warm-Up – SSH, Imperial Walkers, Low Squat Cross-body punch, Mountain Climbers, Downward Dog and Yoga Peter Parkers

*Pick up 2 sandbag coupons and mosey to tennis courts

* Bear crawl 3 tennis courts, lunge walks 3 tennis courts, meet in Downward Dog, 2 sets of Yoga Peter Parkers

* 12 Days of Christmas:  Each person chooses an exercise and the Pax perform them a la the carol.  Lets see if I can remember the exercise/days: 1 Sumo Squat,  2 Burpees, 3 Mountain Climbers, 4 Julian Michaels, 5 WWI Situps, 6 Merkins, 7 Capitals, 8  Low Plank Jack, 9 Superman Merkins, 10 SSH, 11 Slurpees/Slow Burpees, 12 Jumping Lunges.

* First two to finish moseyed and picked up the sandbag coupons, Pax meets in Downward Dog

* Pairs perform Elf On The Shelf with sandbag while Pax performs AMRAP of following rounds of exercises (Reverse Lunges, SSH, Squats)

*Mosey to base with 2 Pax shepherding the sandbag  coupons.

*2 MoM:  Yogo Downward Dogs, Freddy Mercury

*COT

Spreadsheets:

*Some of the Pax were less thankful of XBOX for dialing up the Julian Michaels at position 4;  do the math, yes, that is 36 Julian Michaels.

* SOAP was not scared off by Saturday’s 60 minute session as FNG and returned with Alexa today for his second workout, strong!

* Monday morning ju ju or people being tired, not sure, but we Pax lose track of car keys, cell phone and hat during the work out.   By the time Coffeteria was over, all appeared to have been found.

* Words:  Great to have Site Q Alexa back in the fold. Alexa shared his appreciation for the crew and each individual keeping the AO growing while he was out due to injury and taking care of himself and his family after his father passed away. Some emotional words and strength.   In the workout, as in life, we worked through the gloom and “got right”.  Thanks for inviting me to Q and continuing my December to Remember.  RIP G. H. W. Bush – Respect.

 

 

KiMS December To Remember Kick-Off

13 Men Showed up and warmed up together on a not-too-wet not-too-cold Saturday AM to kick off the month with some holiday cheer and a sprinkling of holiday themed exercise and PYS.

PAX:  Alexa, Foley, Kramer, LegalZoom, Hansel, Gilligan, Wham-O, Blue Steel, Gemaine, Ping Pong, Cramps,  FNG Soap, Tardy (Q)

Warm-up:

SSH, Imperial Walkers, Low squat cross body punches, mountain climbers, downward-dog. Mosey to front entrance parking lot…

The Thang:

– Santa’s Ladder!   Run to end of parking lot, perform 10 burpees, return to start. Repeat, performing 9, 8, 7, 6 burpees at each lap.  At lap 5, switch to Merkins, performing laps with 5,4,3,2,1, Merkins.    Surprise the crew with Santa’s gift – Round 2 of Santa’s ladder, starting with Merkins this time for the 10, 9, 8, 7, 6 laps and Burpees for the 5,4,3,2,1 laps, ensuring even gains across the body.   We lost two PAX before the end of Santa’s Ladder – Ping Pong and Cramps – first two to finish round 1 Santa’ Ladder ran to back parking lot to check on them and confirm ok.

– Mosey to tennis courts. Bear Crawl across all 4 courts, meet in Downward Dog for some PYS.  From Downward Dog transition to some yoga core –  Left leg raise, left leg to left elbow, left leg to right elbow, left leg to nose and hold. Flap jack to same with right leg.  Introduce Sun Salutations, and greeted the sunrise with 5 Sun Salutations (arms to the sky, fold to touch toes, half way lift, fold and jump or step back to Plank position, upward dog, downward dog, belly breath, recover. Repeated in sunchronized breath and increasing pace.

Mosey to track. As a group perform one lap of Sprint 100 Yards + Back Pedal (or Carioka modification) 50 yards. Plank wait for the Six, 5 count rest, repeat 6 times.  Ended at the corner by the storage container.  Pax head to behind the container to pick up their gift of cinder blocks.

-Cindy: Hallelujah Carry the cinder blocks over to the track. Performed Overhead Presses,  Squats and “Elf On a Shelf”. With cinder blocks on the ground performed Step-over Merkins, Plank Jacks, and single leg elevated Bridges.  Hallelujah Carry cinder blocks to complete the Cindy. Mosey to COT.

-4 MoM:   “Jingle Bell Rock”on the Bose speaker supported our PYS “Bird-dog”, slow knee raises, PYS Knee-to-elbow/nose round 2.

COT:

-Tardy made clear that Woodenville and Hollywood does not have a monopoly on PYS.  Yoga is hard and yoga is good, mix it in!

-Welcome FNG Soup!  Soup came with Alexa and worked HARD this day.  Mentoring started immediately after Soup literally SPRINTED the first two rounds of Santa’s Ladder, setting an aggressive pace that few wanted to follow knowing what was ahead! 🙂    I prefaced Santa’s Ladder by recounting that my second work out was with AP as Q and doing Santa’s Ladder – a day I still remember well – I was the 6 all day, but was not last in Jacobs Ladder thanks to the person who had to stop and share Merlot in the bushes 🙂

-Welcome back Wham-O!  who came and completed the Hardest workout – returning for his second F3 workout. Well done,!

Announcements: Charity Poker Tournament at Chainline Brewery 15 Dec (see Facebook invite).  Eastside Food Ruck Sunday 9 December, meeting at Mod Pizza Totem Lake.

Words:   Kramer shared that he has been out for 2 weeks with Bronchitis, and was thankful for his health and what the F3 Pax has contributed to it. Its times of hardship that you most recognize and appreciate fellowship and the hard work of the journey that you and fellow brothers of F3 all are putting in.  Get after it today.  Thank you men.

The Mud Job

Pretty darn close to accurate!!!!!

PAX: Peleton, Primate, Passport, Gekko, XBox, Big City, Dookie, Talent, Spotlight, Warthog, FSBO, Dig Dug (Q)

Thang:
CoP – YHC finds a good wet, muddy spot to begin. New Blue(Frank DiGirolamo) inspired exercise – “Roll”, drop, perform full roll, 3 merkins. Alternate with Mountain Climbers.

Roll until sufficiently wet and muddy. (Note: Gekko’s version of roll somehow manages to keep his entire upper body dry …..)

Mosey, with intermittent “Roll!” maneuvers.

Charles Bronson – WOD consistent of sprints, exercises and low crawls for time. Dookie crushing this with a 13m time. Xbox right behind with 15m.

FSBO’s mumble chatter created a smile for the Q – “This is the second most terrible workout behind Blue’s.”

Mosey for Ladder of Derkins and Box Jumps until nauseous.

Ground work with sandbags and balls to the wall.

6MOM – Plank-o-rama

Spreadsheets:
Xbox and Big City CRUSHING the ground work. Damn.

Dookie is a beast, dominating Charlie Bronson and the Box Jump Ladder.

Great to see Talent on the Eastside and for coffeeteria!

FSBO’s Operation Sammy a continued success … we had some guy in the middle of the park admiring the sign.

Announcements:
12/9 – 12 pm, Canned Food Ruck. See 7-Layer.
12/12 – Breakfast after Needle
12/15 – 6 pm Chainline, Charity Poker. See Swinger.
12/22 – Kims Convergence

Words:

We do hard things to ground ourselves and increase our appreciation for things like …. being warm and dry.

A Walk, Run, Crawl In The Park

6 Men started the week off with some 1st and 2nd F, and were treated to dry grass, empty tennis courts, star-lit sky

PAX:  Thrift Shop, Donor, Mash, Xbox, Jermaine, Tardy (Q)

The Thang:  WARM UP:  SSH, Imperial Walkers, Mountain Climbers, easy Merkins,  Side Plank.  Mosey to TENNIS COURTS. Paula Abdul (her new hit “two courts forward one court back”) – Round 1 =Bear Crawl and 5 6 Count Merkins each court, Karaoke back to other end; Round 2 = Lunge Walks and 4 Burpees at each court, Karaoke back facing other directions. Mosey to PARKING LOT for PAX call-out of exercise. Person 1 calls out an exercise for the group of 5 to complete AMRAP while person 1 runs lap of parking lot; Exercises = Merkins, Mountain Climbers, LBCs, Skaters, Crucifix Carry, and some crazy slow low squat that Xbox called the  “gungan” squat or something (umm, cross your arms and grab your earlopes with opposite hand…)… which was surprisingly nice, like I was giving myself a nice big hug (albeit preventing a full breath, so also reminiscent of hypoxia toward the end there).  MOSEY around the park perimeter to the SPIDER’S WEB play structure for 5 Pull-Up – 5 Chin-Up – 10 Australian Pull-Ups. MOSEY to start for 5 Mom; Slow Bird-Dogs, Yoga “knee to nose” abs, Side Plank, Freddie Mercury.

Words:  Jemaine offered up his feelings post Tough Mudder this weekend. Doing a challenge is so much better and rewarding when done with others. Of all the many adventure and outdoor races, events and challenges, my first one with F3 and with a group of guys was the best, SO FUN.  Of note, the 20+ F3 racers ended up naturally falling into 3 groups at 3 different paces, and everyone finished and was well supported, with no man left behind and every man stronger at the end. That does not happen naturally/organically in all groups gents. Clearly we are thankful for the humanity, connection and comradery of the F3 brotherhood.  Support + Accountability = platform for success gents.   4 of us did a short Coffeeteria at DownPour Coffee Bar, and the Q was treated to large Americano with which to continue winning the day with.

 

 

KiMS Yogi Mount Merlot Visit

23 motivated on Saturday men came to KiMS, not worried about the potential rain in the forecast.  None were tardy (no LIFO’s)but the Q was “Tardy”.   A trip to Mount Merlot was in the offing, with studly yoga sprinkled in all across the 60 minute, 3.1 mile, 950 calorie work-out (per my Apple Watch).

PAX: Kramer, Swinger, Finstrom ,  Squirt (back in the fold after 1 year+ hiatus!), Mile High (also a “welcome back, have not seen you in a while”), Convict, Doaner, Grissom, Gekko, Handbag, Dunder, The Hof, Rudy, Gilligan, Cowboy, Maybe, Mifflin, Wooley Bugger, Lateral, Tardy (Q),  Turnpike (FNG), Primate (FNG).

The Thang:

  • Warm-up;  SSHs, Imperial Walkers, Mountain Climbers, Downward Dog – Upward Dog series.
  • Mosey to the planters in three teams, rotate into the following exercises:  Team one starts with bear crawl up the driveway and run back (acts as the timer), Team 2 performs decline planter walks, Team 3 starts in wall sits.  Rotate x 3.
  • Mosey to planters #2 for 10-20-30 of:  box jumps, decline merkins, dips
  • Mosey to Crestwoods Field for 2 rounds of Tyson: 5-10-15 sumo squats followed by 3-6-9 Jillian Michaels.  Meet in plank, then  yoga downward dog-upward dog series
  • Mosey to Mount Merlot.
    • 1) Team 1 Bernie Sanders (run backwards) up to first telephone pole (its a long way), perform 10 merkins and return while team 2 performs yoga bird-dogs.  Swap and repeat.
    • 2) Run to the top of mount merlot, with extra: 5 diamond merkins at the bottom, 10 yoga (narrow) merkins half way, 15 merkins at the top, 20 wide merkins at the telephone pole on the way down
  •   Mosey to Cross-Connector trail, where we pit stop for 10-20-30, cut short by strong men causing the fence beam to snap; exit the scene of the crime with intent to schedule a Working Party to make repairs at a future date
  • 5 MoM and Sandbag work:  Unity Squats while passing two sandbags along the outside of the circle.  High swat passing two sandbags along the inside. 1 min flutters. 30 seconds yoga Boat Pose.

Announcements: Base to Space; if you are not participating please consider donating to our F3 Team and moving toward stretch goal of $4000 for Fred Hutch Cancer Center.  CSAUPs upcoming = Touch Mudder Sept 30 (Q: Grissom) and Custom F3 Ruck Oct 19 (Q: Buckeye)

Named our two FNGs – Welcome Turnpike and Primate!

Words:  Think carefully about your words/statements to others, be thoughtful… how others perceive or interpret your words can be surprising/unintended.  F3 can improve your confidence. Be confident enough to ask others for feedback and/or engage with people that you think may have taken issue with something you have said or done; leave the ego out.

Exit to Coffeeteria.

Thanks gentleman, great to start to the day and I followed it up with full day of time with 2.0’s and giving the M some time off, and made my “Go30” for the day.

Is it smoke or is it fog?

Five brave men cut through the haze this morning at Grasslawn.

PAX:  Swinger, Handbag, Cowboy, Gumby, Thrift Shop (Q)

Warm-Up:  SSH, Mountain Climbers, Merkins

Beat-down:

Mosey to tennis courts

Red Barchetta:  PAX runs across a number of tennis courts to perform an exercise, then back to the starting point.

6 courts, 100 SSH

5 courts, 75 Mountain Climbers

4 courts, 50 LBC

3 courts, 25 Merkins

2 courts, 10 Burpees

1 court, bear-crawl back to start

4+1 corners:  PAX runs together to a corner and each PAX takes a turn calling out an exercise.  PAX performs 20 reps of the exercise

Imperial Walkers

Low Plank-Jacks (double count!)

Squats

Merkins

Capitals

Mosey to soccer field

Walls of Fire:  PAX splits into two groups.  One group runs the full length of the field and back while the other group performs an exercise:

Balls to the Wall

Al Gore (tree hugger)

Plank

4+1 corners, version 2:  each HIM goes to one corner and one stays in the middle.  Each HIM performs an exercise and then runs to another station.  Repeato until each HIM has performed all of the exercises:

10 Burpees

20 Merkins

30 LBCs

30 Sumo-squats

30 Mountain Climbers

 

Words:  “Life is nothing except for the impact it makes on others.”  Spinner shared a quote, saying that it is always important to make a positive impact with your life.

2 Guys at Field 5

Two guys took time out today to workout at Field 5.

PAX:  Xbox, Thrift Shop (Q)

Warm-up: SSH, Mountain Climbers, Merkins, Arm Circles

Beat-down:

  1. Wall of Fire:  1 PAX performs a static exercise at the wall on the edge of the baseball diamond while the other one runs ~100yd and back
    1. Balls to the wall
    2. Al Gore
    3. Plank
  2. Repeato
  3. Rest during ab workout:  Freddie Mercuries, Protractor, American Hammers
  4. Arm-o-Rama:  1 PAX performs AMRAP of an exercise while the other runs around the baseball diamond
    1. Incline Merkins
    2. Dips
  5. Repeato
  6. Red Barchetta:  PAX runs ~100 yards and back 5 times, performing a different exercise at the end of each round-trip
    1. 100 SSH
    2. 75 Mountain Climbers
    3. 50 LBCs
    4. 25 Merkins
    5. 10 Berpees

6MOM: Flutters, Upstate Box Cutters, 60-sec low plank

Words: F3 has become a part of my routine.  I missed my usual workout at Grasslawn and felt bad about it all day — especially when I read the backblast where Alexa Q’d the workout after only 4h of sleep.  Lack of sleep was my excuse!  I never thought I would be “that guy” who prioritized his workout but thanks to F3 and the great camaraderie I am.

Deceptively Humid

8 men braved an Xbox Q on a deceivingly humid day at Heritage Park.

Pax: Sleepless, Bob, Razor, Singlet, The Hoff, Hollywood, Goose, Xbox (Q)

Warm-up: Ran from the West side of the AO to the east side.
• 10 IC Daisy pickers
• 10 IC Windmills
• 10 IC Merkins
• 15 IC Arm circles and flapjack

Thang: Looking north, YHC sees some stairs so temptively asking for Jacob’s ladder.
First set:
• Up: Hand release Merkins (thank you Hollywood for the suggestion)
• Down: Jillian Michael’s (no one really liked those)

Pick up six and a 10 count…once again:
• Up: Sumo squats
• Down: WW1 situps

Pick up six, 10 count, and head over to the tennis courts.

I remember SPAM smoking me at KiMS on the tennis court with something called balls or wall of fire… anyway, YHC could not figure the name or exactly how it went…so we did it three times to make sure we knew.
1. Partner up; one partner does two laps of running with 8 burpees on the far side; partner two starts with people’s chair and switches to balls to the wall after lap one.
2. YHC decides that wasn’t right, so we tried again.
a. No more partners; YHC is pretty sure we just start at one end of the line allowing each member to do some exercise and switch when the person completes. YHC gives the option of forward lunges each leg or Iron Mikes (jump lunges), same count. The generous PAX all decided to do Iron Mikes to allow for less time on the wall. Very 3rd F of all of you. 😍
3. Nope YHC decided it was still wrong!! Man, and the PAX is already looking pretty beat. YHC remembers the cadence of switching between people’s chair and balls to the wall being a lot closer.
a. Same premise of starting at one end of the line and moving across…but we went down to the end and back again to the beginning. Simple: each PAX runs (sprints if legs allow) two laps while the others switch after each lap from the chair to balls to the wall. My man Razor, on the very end, does four laps and we head back down the line.

Whew! Everyone’s legs and shoulders were smoked by this point…lots of alternative exercises to compensate for muscle failure.

10ish MoM:
• High plank while 2 PAX do 10 count
• Low plank while 2 PAX do 10 count
• Repeato until all PAX do 10 count
YHC gives the PAX the exercise and a stretch goal for upcoming (challenge is to not recover until YHC indicates):
• Normal: while doing exercises, hands under the butt
• Stretch: hands are vertical pointing to the sky
○ 15 IC Flutter kicks
○ 15 IC Rosalitas
○ 11 IC Dollies (if you can’t Q it, don’t do it; YHC was smoked!)
Still time to go, so we did some more planks;
• Starting in high plank
○ Right arm high (stretch is with leg high as well)
○ Flapjack
• Down to low plank
○ Repeato

Stayed in low plank for a Sleepless 10 count and done!!

Countorama and namorama, a ton of announcements, and then:

Goose for some WoW:
Goose indicated he’d been away for a while doing some marathon training and noticed he was a bit more smoked than he is used to. He expressed thanks for the fellowship and the hard workout: something he does not get by himself. YHC agrees these are great words and has missed the gloom a lot over the last couple months.

Moleskin:
• Thanks for the push from The Hoff: #runwithfastermen
• Bob let me know after the workout that he was concerned I thought he was out of shape; he let YHC know that he works out with us having only one lung!! Yes men, one lung; much harder to workout with one one of those versus one testicle, right Singlet?!? Bob mentioned he lost the lung in a wartime injury. Great respect for this man and thank you for your service sir.
• Sleepless thanked YHC for #mwha (making workouts hard again); glad to be of service. 😁

As always, thank you men for allowing me to be your leader today. Be prepared for a VQ by The Hoff next week. Ikes, that’ll be a killer leg workout.

Obliteride Park Block!

The Pax L-R: FNG/Goose; Mossback; Hurley; Mr. Kotter; Bangkok (Front and center); Waxy; Husker (VQ); Ponch (2nd outing); Grissom

Joined by FNG Ryan, dubbed “Goose”, along with his visiting F3 brother, Mr. Kotter from NC, we were blocked from the park by the Obliteride.  But this fearless Pax of 9 decided to carry on!

Starting with some simple warm-ups, to mosey along, flanking the park.

1st area: Grassy Knolls outside the park

Highlights: Side hops over log parking barriers; Racoon Wall Crawls; The Alphabet

2nd area: The Marina down the way

Highlights: Zebra Hops; Graduated Balls to the Wall

3rd area:  The Basketball Court

Highlights: Running ladders followed by wheelbarrows

4th area: the pull-up bar

Highlight: Um, pull-ups…

5th area: Kiddie Park

Highlights: Up the play-set/down the play-set; up the netting/down the netting; up the stairs, back to the group

We successfully flanked Gas Works park until a Bernie Sanders hill climb at the end followed by a quick set of burpees to round out the morning!

 

Hurley’s Words of Wisdom: (Paraphrased) Having an F3 group is a helluva lot better than stealing a plane and crashing it on and island in the sound.  We all need a tribe!