Warm Up: arm circles, imperial walks, windmills – hold plank until Meet up joins circle
Go time – Wave Merkins – circle up, first man goes down and holds, next man…until it comes back and then up and hold, switch to one arm, to plank, we did this for a good amount of time…shoulders!
Mosey to Fountain – 20 derkins then 20 pike rally left, 20 derkins pike rally left and then right
Mosey to beach, 20 high derkins, then half PAX to 20 derkins others to hop ups and switch
Mosey to stairs, 10 inchworm push ups, 20 WW1, then up 3 flights of stairs x 2
Mosey back down, 10 inchworm push ups then mosey back to beach, 20 derkins, back to fountain, 20 derkins and 20 pike rally
back to COT for long plank then 2 minutes of flutter.
COT – Spam shared about spending one on one time with your kids and how important it is for those bonds. Plan out special things for the summer, outdoors, new places, new things, but plan in advance or it does not happen.
Great work this morning gents, my shoulders are going to feel it tomorrow!
Warmup (“just a few (5- or 10-count) reps of each”… Q took the reps kinda slow, knowing what would soon be happening)
– side straddle hop, merkins, sit ups, squats
Modified APFT (Army Physical Fitness Training) exercises
– Mosey to middle of park, find a partner, form two lines, partners facing each other
– 1 minute max-effort pushups: one partner goes while other holds fist under chest (flapjack)
– 1 minute max-effort situps: one partner goes while other holds feet in place (flapjack)
Form 3 teams of 5 pax
– each team picks up a 100+ lb sandbag “worm” (2 bags connected by a carabiner)
– “mosey” to south end of park (it looks different with sandbags)
“Swedish ‘Ton of Fun’ Mile” around the track, counter-clockwise
– two guys at front of each team pick up the worm and complete 20 reps of an exercise (20 reps x 100# = 1 TON of weight movement), while the rest of the team does burpees
– those same two guys carry the worm a quarter lap, where they happily drop said worm for the early birds at the back of their team line
– two guys from the back of each team step forward. Repeat-o for a full mile and more than 8 tons of lifting for each team. 24 tons total.
– Exercises with the worm included: deadlifts, thrusters, overhead holds for 20 seconds, static hold at bottom of squat, shoulder-to-shoulder, overhead squats
– Completed the mile at west side of park
A little sprint work to balance all that long, slow stuff
– sprint to electrical box in center of park and back
– as a team, run to railing at top of fountain, and bear crawl back (just to cool off our hands in the wet grass)
– 10-count flutter kicks with some guys holding sandbags over their heads (rotate other guys in for more)
– Bro-tractor with sandbags over head (rotate other guys in)
– Inspired to see so many pax in attendance! I think at one point we were up to 50 or so (did I count wrong)… but then the sandbags came out… so the final count was 15, lol
– Lots of “interesting” sounds during the APFT pushups and situps… mostly positive words of encouragement & cheering … but also some grunting and other guttural noises
– Wow. The teams got after the sand bags. Working with weight is no joke. So awesome to see guys jumping right in, both to try something new… and also to work as a team to get stuff done
– Specific shout-outs to Dig Dug and Xbox who, at different times, let me know that the sandbag stuff was too easy. Beasts.
– Very inspired by Bull Horn… on his second day ever at this AO… jumping right in and pushing through a very heavy slog-fest. Love his commitment!
– Perhaps I need not say more than to draw attention to the photo. This was at the end of the fun… Look at those smiles. Infectious.
– We were having so much fun under the weight, and working together, that a large number of passers-by stopped to either gawk or encourage us. Several invites were overheard!
– 2nd Kidvergence this morning at KIMS at 9. First one was very well attended.
– Bellevue AO won the recent competition for most FNG’s! (Coffee on Dig Dug this morning!)
– New 12-week competition to have as many VQ’s as possible. Several guys gave verbal commitments!
– Look for F3 Puget Sound newsletter to be emailed on Sunday
– “You are more valuable than a telephone pole.” Inspired by a story told to Blue by a homeless man he knows. The man, “J,” had all his belongings fire-bombed by someone who wanted him dead. His tent & belongings happened to be beside a telephone pole. J did not get much response from the police, but several authorities came out in force to inspect the damage done to the telephone pole, and to plan their investigation into who damaged the pole. J knows that he is infinitely more valuable than that pole, although he wasn’t getting much support from others in reminding him. What are the “damaged telephone poles” in our lives that some might have us believe are more valuable than us? Is it a lost job, a failed relationship? Those things might get more attention than us, but know in your heart that those things do not define you. You have inherent, infinite value. Perhaps we can pass along that reminder to someone who needs to hear it.
11 men made it out despite Alexa’s sabotage efforts stealing our site Q’s and whatnot, and mostly non-regulars!
FNG Lamb Chop
Also – Bodhi sighting at the tail end finishing a run and stopped to say hi
Beautiful night, not too hot, moderate clouds, more running than usual…
Bropees x 5
Bearcrawl to courts
Mosey to benches
10/20/30: decline, incline, dips
Jack Webb 1×4…5×20 and back down. Much complaining.
Mosey to Everest park
Half Stadium stair run / half wall sit
various permutations of that including burpees
4 corners = Pax helpfully stepped in and called excercises, Schnitzel bringing the Gorilla Humpers to a new audience.
A few random excercises while wandering around looking for the trail
Back to base
Only time for 10 WW1’s!
Thanks for letting me Q and your patience as we explored some new terrain!
Words: Lot of different guys in F3 -not a monoculture. If you want to find some friends to do a crazy athletic event, great, but also guys to catch a movie, have a beer, get together with kids, etc. Find your sub-groups and the more you put in the more you get out.
Beers and fun were had. Your Q was bought a beer for helping carry a stroller up the stairs. Good Karma!
The Needle draws visitors whether you are going up for the views or running around the base to sweat your ass off. Awesome to have three folks from out of town today!
14 men chose to get up and get better this morning. And I appreciated each and every one of them.
Alexa (Q), AP (Royalty), Crabs, FIB (Naperville), Heat (Chicago), 529 (ShadeOn), Wooly Bugger (ItLookedEasy), LaFleur (NewSiteQ!!!!), Bangkok (Crushedit), Dookie (2ndWrkoutPfft), The Bobs (FNG), Luigi (GreatJobToday), Rev. Flo-Rida (CLT Metro), and Big City (Impressive)
Warm UP – SSH 20X, Burpees 5 OYO
No time to waste on warm up – lets go.
Mosey to the Dark Alley
BearPee Mile! Crowd Favorite, bear crawl to a four count and then do a burpee, distance covered – the Dark Alley
Mosey to the Rock Garden
10, 20, 30s – declined, inclined, dips
Mosey round the outside, round the outside to the stairs
Salmon Ladder – sum to 7, Prisoner Squats at bottom, 2 count Lunges at top. Alternate both flights of stairs up and Box Jump
Mosey to Commode Fountain for The Swirly
Partner up in threes/fours two people do an exercise AMRAP while the other person or pair does a ring around the Fountain bowl as the timer. Swirly.
Exercises: WWI pushups, hand slap merkins, leg throws.
Mosey to the Stage for three rounds of BLIMPS.
1X BLIMPS – Lap, 2X BLIMPS – Lap, 3XBLIMPS – Lap
Mosey to the start, 19X LBCs and DONE.
Announcements – Puget Sound Shirt/Gear order is live, 2.0 Kidvergence this Sat 9am at Kirkland Middle School (Ending with Water Balloon War – Dads V Kids). CSAUPS, Rucks, Mud Runs, Charity Events all coming up, look at the email if you want to get in on all of that.
Words – Rev Flo Rida – shared his recent job change story and emphasized two things, IMHO, first…what you think is ideal may neither be the best outcome or what will come to fruition. And second, focus on improving yourself and ask for help to get better as a human whether that is from your god or friends, family, or F3 men and by getting better the right things will come to you!
4 miles…supposed to be just under a 10/min/mile pace. It was not…but we’ll get to that.
I rolled up to the start point at 5:27AM…I knew that XBox is on the IR, and also I was pretty sure that DryDock was a solo dad this week. So who else was going to show? 5:30AM…just me…was I really going to do this? Sure. Why the hell not?
Mile 1 – Attempting to set the pace which we normally run. It’s hard cause I don’t have a fancy smart watch. My watch I bought off a spinning rack at Fred Meyer a couple years ago. It’ll have to do this morning. My footfalls are loud, not covered up by mumblechatter. I have the opening horns from Van Morrison’s “Real Real Gone” stuck in my head.
Mile 2 – Feeling good. The song’s still there. The trail is practically empty, and the morning is beautiful. I passed a set of millennials, maybe a couple? They were running with headphones in. Not sure if I was jealous of that, or glad to be running in silence.
Mile 3 – Oh shit. I just hit the turn around point at 5:45AM. This is bad. Real bad. “Real Real Bad” there are those horns again. All this time I’ve been blaming DryDock for letting the pace creep up. But I just ran the first two miles at a no BS 7:30/min/mile. Figuring out a way to still blame DryDock…standby. In the silence though, I did figure out a critical story point for a creative project I’ve been working on. This problem has been plaguing me for the last few weeks, and it was a bit of an epiphany this morning. All by myself.
Mile 4 – The last mile of our run…the visibility really opens up. The trail is straight and open, you can see a long way. That makes it tough when you’re on your own. I focusing now on the pain in my legs, and the fact that I know I’m running faster than we normally allow, but I’m also pushing myself to finish at that pace.
Finish Line – Yikes. Finished at 6:01…by my math that’s 4 miles in 31 minutes, or about 7:45/min/mile. Whoops. DryDock really messed up the pace this morning. I’m going to have a stern talk with him when I see him next.
General thoughts – Working out by yourself is no where near as enjoyable. F3 has made me more sociable whilst working out. I said “hello” to everyone that I passed. 80% did not really respond, or did at a minimal level.
I had a great morning…just wish other guys had been there to share it.
5 out & back exercises: Burpees, inchworm plank-up merkins, inchworm plank-up merkins w/ high jump
MoM: Oblique crunch, Fast cadence LBC
2.0 workout this Saturday the 21st at 0900 at Kirkland middle school. Normal Saturday workouts are on.
8/17 GoRuck Star Course 50 Miler
9/22 Tough Mudder
10/19 Custom GoRuck Tough for F3. Sign up via link: https://www.goruck.com/event-14722/
“Hedonic adaptation” is our natural tendency to take things for granted as we become accustomed to them. One of the best weapons against this is actively practicing gratitude on a daily basis. Pausing to truly connect to your gratitude for even the small things will make an outsized cumulative impact.