1 lap in the rain

6 came to Bellevue and got better:

PAX: Dial-up, Dilfer, FNG Jughead, Blue, Spam, Xbox (Q)

Thanks to Blue, we had a couple sandbag options: 40 & 60lbs.

Warmup: Pick up the bags and mosey clockwise to the stairs. 10 IC Cotton Pickers, 5 Burpees, 10 IC Windmills, 5 Burpees, 15 IC Arm circles and flapjack.

Thang: We backed up just a wee bit to start at a bridge (you wouldn’t believe how many bridges go around this track). We broke into groups of three. One person grabs a sandbag and mosies to the next bridge while the other two exercise. We switched between leg, chest, abdominals, and burpees until we completed a full lap.

Luckily we completed right near the ramp. We paired up. 1s picked up the bags and ran up one side of the ramp and down the other while 2s and 3s did AMRAP 10 Merkins, 20 Sumo Squats, and 30 LBCs. 2s next and then 3s continuing AMRAP.

Now since one guy carried a light bag and one a heavy, we all needed another lap so everyone got opportunity to carry both. As YHC was thinking of what to do after 5 Burpees, Dilfer said nothing, so YHC agreed: AMRAP 5 Burpees this round.

Mosey to the stairs and dropped the bags. Next, we decided to do Jacob’s Ladder up the stairs and since Burpees were a hit, we did Jillian Michaels on top and Burpees on the bottom.

5 MoM: 20 IC Flutters, Rosalitas, and Dollies. 10 count by Spam and 10 count by Jughead. Still 1 minute to go, so we planned to the end.

Announcements: New workout in Kenmore on Fridays. Big day at Field 5 in Redmond: 5 FNGs with 11 total.

YHC gave Jughead the F3 schpeel. WoW: don’t be a #SadClown.

Always a privilege to lead you men.

4/28 – KiMS Bootcamp

12 dudes crushed it on a very PNWish morning at KiMS / Crestwoods.

The PAX: ACDC, Genie, Olaf, Wolf, Worthington, Maybe, Jar Jar, Foley, Joystick, Kramer, Gilligan, Lateral (Q).

The workout:
– warm up lap around the track
– SSH, squats, merkins, mtn climbers, burpees
– mosey to planters and partner up. 3 rounds of exercise/make your way up the driveway (bear crawls/step ups; box jumps/merkins; defensive slides/russisn twists)
-mosey to the track for 1.25 laps of catch me if you can
– mosey to the playground, groups of three crushed 30 pull ups, 150 skaters and 150 squats)
– mosey to the baseball fields, groups of three – 2 amrap an exercise while the third runs to/fro the fence and does burpees (hand slap merkins, jumping lunges, flutters)
– some ab work plus push ups
– jack webbs (arms and legs)
– mosey to the track for a cool down lap, swedish style
– 3 MoM

– Wolf encouraged everyone to ask for help if needed, rather than go solo. 6am coffee on Saturdays a good olace to do it
– Olaf talked about stepping back and making sure you’re living life like you want to; if not, dont be afraid to make a change.

Heritage Park workout

It was a cold and rainy morning but 13 brave men met at Heritage Park to have some fun.  With a VQ no less!

The Pax:

Grissom (vQ)
Putt Putt
Comb Over
The Dude
Star lord

The beat down:

SSH, imperial walkers, arm circles, LBCs, merkins.

Catch Me if You Can with diamond merkins

Red Barchetta (ouch)

Dips at the Heritage House courtyard

Jack Webb in the actogon (feeling the burn just reading this far, right?)

Partner up for alternating: parking lot lap with step ups, box jumps, and inclines.

Visit the dock for some squats, lunges, and Jillian  Michaels.

Finish in the actogon with LBCs, obliques, flutter kick, and protractor.

The Dude shared some wisdom and reminded us to be present and don’t dwell on the past.


the Base 2 Space run up the space needle registration is open.  Event is September 30th.  Sign up and link to the F3 Puget Sound 2018 team.   Grissom to send separate blast.

Worthington is hosting a weekend event and invited F3 to his house by wine county.  Social, wine tasting, fun, ….  See his blast for more details.

Logboom Park in Kenmore is getting a test AO.   Spam will Q the workout.  My apologies for not remembering the date so I’ll check to see what’s planned

Great seeing everyone at the workout and Zoka’s For coffee!






11 men on the field

Eleven men met at the soccer field to get fit. Biggest crowd yet at Field 5 with 5 FNGs!



FSBO, Naal, Earl, Gorkha, Xbox, Frigid (FNG), Beckham (FNG), POG (FNG), Siete (FNG), Skip (FNG – LIFO) Thrift Shop (Q)



SSH (20)

Arm Circles: forward — small & large, forward & reverse (10 each)

Mountain Climbers (20)



Four Corners: PAX jog to one corner of the field, perform 10 squats OYO, repeat for the other three corners of the field


Red Barchetta

PAX runs a distance on the field, runs back to the starting line, and then does an exercise:

100 yards (full length), 100 SSH

75 yards, 75 Mountain Climbers

50 yards, 50 LBCs

25 yards, 20 Merkins

10 yards, 10 Burpees


Tammy Wynette

PAX breaks up into pairs

One man in each pair performs 10 Merkins while his partner performs 10 squats in cadence

Partners switch exercises every 10 reps until they have completed 100 reps each



Flutters (20)

Upstate Box-Cutters (20)

Low plank (60 sec)

Leg stretches



Reiterated philosophy of F3 for FNGs (esp. “leave no man behind”)

So many FNGs! Great!


Hot and Sweaty Thursday out at the Kirkland PB&J

The PAX (11):  Snip, Ventura, ACDC, Hail, Worthington, Dunder, FullRide (FNG), Starlord, Bodie, Alexa, Mifflin (Q).

Warmup:  SSH/Merks/Littlebabyarmcircles/Burpees


10/20/30 – Decline, Incline, Dips

10/30 – Box Jumps, Step Ups (2X)

THE Jack Web

Google Lap – Team of 2 calls exercise then runs a lap, switch until complete

Amrap Imperial Walker, LBC, plankjacks, flutter, mountain climbers

5 pull ups


Wall sits for half the group while the other run a Google Lap and switch

Bear Crawls 50 yards

Crab Walk 50 yards

Line up in plank – man in back bear crawls to the front – team does 1 pushup – repeat through all 11

THE Lt. Dan

Run Google Lap

5 burpees

Couple minutes of Mary

Words:  ACDC “Don’t drop a 400 lb. pole on your arm”.  Pushed the PB&J crew to get out in the morning – my best and most efficient days are when I start with out with an F3 workout.


…and Bears. Oh my!

It was a great morning to get out of the fartsack. 11 guys chose to do so.

The PAX: Xbox, SPAM, Salsa, Santa, Dunder, Mifflin, Goats, Magic, Worthington, Dig Dug, Hollywood (Q)

Sizing up this group, I knew that this was one of the strongest collections of HIMs I’d have to honor of leading in quite some time. We all got after it…

Warmup with SSH, Merkins, Mtn. Climbers, 10 Burpees (OYO), 10 Jillian Michaels (OYO).

Red-bear-chetta+ (Yep…those 5 Jillian Michaels at the end were something else.)

Mosey to lower stairs, take a left turn all the way down to the baseball field.

Half the group wall sits, the other half Bear crawls up the stairs, 5 merkins at the top, and bear crawl back down. Flapjack when the entire group is in. (High 5’s ensued.)

Mosey up the steps, to the bottom of the salmon ladder…decision was then made to head to the track.

4 corners with 15 jumping lunges.

Bear crawl the football field from one sideline to the other. (Hey this field is really nice turf. We are so spoiled up here in Woodinville…you should join us.)

Crabwalk back. (Salsa did some A/B testing and determined that both forward and backwards both suck.)

Level Jacob’s Ladder  – sideline to side line…no stairs this time…so this was “really easy.” – Merkins & Sumo Squats.  (High 5’s ensued once again.)

WMD sets of merkins. (Wide, Medium, Diamond) – 5 each.

Lt. Dan – All the way up and all the way down. Dig Dug got mouthy about my squats, and my ability to count. I reminded him that Q’s get to do whatever the heck we want.

Mosey back to the start for CoT. Did I say mosey…called an audible and had the PAX run at an AYG pace across the field. Then a quick few minutes of WWI sit-ups and flutters.  (Surprisingly, Santa complained here. I had instructed him to give all ya got, and then threw 6MOM at him. Yep…that’s exactly what I did.)

We were done at that point.


Worthington’s Weekend is a month away. Let him know if you’re going. Sign up soon on the Facebook events section.

With the weather getting great, and the sun coming up so early…now is the time to EH those guys who need this. Give the F3 gift to someone ASAP!

Get out there and Q. It’s really great. Santa volunteered for Woodinville next week!

Comz – Everyone should have received a notice from the REMIND App…if you did not…go to f3newguy.com and enter your information there.


Life is all about your perception of it.  Here’s a joke:

You only have two things in life to worry about: either you are sick, or you are well. If you’re well, you’ve got nothing to worry about; if you’re sick…you only have two things to worry about: Either you’re going to get better, or you’re going to die.  If you’re going to get better…you have nothing to worry about; if you’re going to die…you only have two things to worry about; Your’re going to heaven or you’re going to hell. If you’re going to heaven…you have nothing to worry about; if you’re going to hell…well you’ll be so busy shaking hands with old friends that you have nothing to worry about.


KiMS Wednesday: The Return of Spore

We started with like 13 men, and 5 more joined while in the warmup CoP to make 18 in Kirkland for a perfect spring morning.

The PAX:

Hail, JarJar, Guero, Gilligan (LIFO*), Spam, The Dude (LIFO), Tardy (LIFO, duh), Spotlight, Joystick, Salsa, Santa, Spore, Dilfer (LIFO), Schnitzel, Kramer, MASH, Singlet (LIFO), AP

* LIFO = Last in first out in accounting but a guy who shows up late or leaves early in F3 lexicon.

The Thang:

  • Warmup CoP: 20x SSHs, 10x Merkins, 20x Flutters, 10x Slow Squats
  • Fast mosey to soccer fields (lower)
  • Red Barchetta + (Plus meaning adding in 5 Jillian Michaels, yay)
  • Mosey to cul-de-sac at top of stairs
  • Jacob’s Ladder up side hill, toward playground set
  • Bear crawl to first light post, lunge walk to second
  • Fast mosey to softball fields
  • Partner up. Santa’s Ladder… figure out how to get both sets done among two pax
  • Fast mosey back to start. No time for anything else.
  • CoT


  • Soooooo good to have our bud Spore back. Love when a guy hasn’t been out for a while and returns. Spore has a great reason… he owns a CrossFit shop, and he opens the place at 4:45 am every day. As such, he absolutely CRUSHED it today, spending basically the whole time at the front (with Santa, Salsa, The Dude and a couple others at times).
  • Speaking of Salsa, he is Puget Sound’s burpee king. He does them correctly, fast, and yet also sounds like he may give birth at any moment if winded.
  • We have found Joystick’s Kryptonite… Lunge Walks. He’s the anti-Alright Alright Alright.
  • Hats off to Spam and The Dude for leading plank-o-rama during the times the PAX got a little spread out on Jacob’s ladder and Barchetta. Leadership there. Speaking of, The Dude with the commit to Q next week!
  • Great to have Tardy out there despite he’s still hampered by the hamstring.
  • Hail is pretty quiet. He’s like a silent workout assassin. Of course, there were very few mumble chattering today. That was a tough 2.4 miles covered.
  • Ruck on Friday led by MASH, he’s going to work with Spam to get it on the calendar. Guero asks that PAX add a Nickname to their Facebook profiles for better discover-ability (apparently Facebook searches nicknames well in addition to where you live, how much you earn, what you buy at Target, etc. etc. etc. — hahahhaaha).
  • Words: without consequences (positive or negative), there is no accountability.


Hump Day Special at the Needle

04/25/2018, Wednesday Morning @ Space Needle

Conditions:  Optimal Prime – cool and clear and blue skies at the COT

PAX: (11) Bangkok, Squid, Kemp, Gekko, Yardsail, Cesar, Meet Up, Kojak, Spellcheck, Talent, Lafleur (Q)

Warm Up –

SSH(25), Cotton Pickers (25)

Mosey to Mural – 20 merkins, 20 mountain climbers, 20 WW1, 20 scissor lunges

  • Partner up, run together – run 1 lap then 5 burpees 5 dips, 2 laps 10 burpees and dips, run 3 laps 15 burpees and dips, 4 laps 20 burpees & dips
  • partners – one runs 1 lap, other does amrap – WW1, flutters, box cutters, mountain climbers, plank ups, burpees,
  • 25 WW1’s as a group – time up
  • The  pax is getting stronger, all men went hard for 45 minutes, very impressive!

Annoucements – Richland 6/22 – 6/24 (look on site for details, sign up for Q on this site, lunch this Friday at blue Acre at 12:15

WOW – just a reminder about the 3 F’s, we got the fitness in this morning, let’s all look at Fellowship – call/email/coffee/spend time/compliment someone, and Faith – focus on your spiritual self, share your problems, help others, do something for the greater good

Here comes the sun!

Eight men met at Grasslawn to greet the sun and get better.

Spotlight, Dilfer, Dialup, Jar Jar, Magic, FNG (now Jive), Worthington, Thrift Shop (Q)

SSH (20)
Arm Circles Forward — small & large (10 each)
Arm Circles Reverse — small & large (10 each)
Squats (20)


Mosey to picnic tables for a whole mess-o’ 10/20/30s:
Decline merkins/Incline Merkins/Dips
Diamond Merkins/Merkins/Wide Merkins
NY Box Cutters/Y Hammers/LBC

Mosey to soccer field for half of a Santa’s Ladder
Run from goal line to center field and do 10 Burpees.
Run to goal line and then back to center, do 9 Burpees.
Repeat for 8, 7, and 6 Burpees.
Repeat for 5, 4, 3, 2, 1 with Merkins instead of Burpees.
Santa got down the chimney but not back up it.

Flutter (20)
WW1 (20)
Low Plank (30 sec)

Trying times are only a “season.” How you deal with it is more important than the event itself.
Worthington shared about his daughter’s wedding last weekend.  His advice: make memories with your children, even if it seems like it’s too expensive or you don’t have time. Those are the things you’ll remember.

Dialup believed in Santa until today (sorry to spoil the magic!)
FNG Jive loves the movie Airplane. PAX had a difficult time choosing only one nickname (Shirley and Autopilot were also top contenders)

Lucky 13

PAX: SPAM, Samsonsite, Spellcheck, Talent, Gekko, Caesar, Kemp, La Fleur, Bangkok, Stigmata, Squid, Kojak, and Xbox (Q)

The 13th straight unique Q arrived in Mohai to allow 13 to beat themselves with the following exercises:

Warmup: run a lap around the square; 10 IC Cotton Pickers, 10 IC Good Mornings, 10 IC Windmills, 10 IC Imperial Walkers, 10 IC Merkins, 15 IC Arm circles, and 15 IC Arm circles flapjack.

Bring your own paid: AMRAP

The timer is everyone doing 15 wall balls.

Round 1: AMRAP 5 burpees, 10 lunges each leg, 15 Yellow Hammers

Round 2 : AMRAP Mucho Chesto, and Mucho Abbo (made up name for doing 10 each of LBCs, heals to heaven, eagle crunch left, eagle crunch right, and WW1s)

Still time to wreck ourselves.  Four corners.  I like it because we stay together.

Count off by 4.  Home is your numbered corner.  Otherwise, you are a visitor.

Round 1: Home – 25 Sumo Squats, Visitor – Burpees

Round 2 Home – 25 4 count American Hammers, Visitor – Reverse Lunges

3 MoM (no recovery until Q calls): 20 each IC Flutter Kicks, Rosalitas, Dollies.  Le Fleur then did a 10 count while we held at 20 degrees to close us out with a challenge.

Announcements: Worthington Family Fun Weekend; you should be getting a message from Remind weekly now.  If you are not, please go to http://f3newguy.com and enter your information.

WoW: Stigmata praised every man there, and really every F3 man not there, by admitting to a previously low upper body strength that disallowed him from mountain biking on downhill trails.  He can now do this, and acknowledges that it is F3 that got him there.

This is why we come yo!!!!  Getting everyone better.

Pleasure to lead you all at MOHAI this morning.  Have a great day men.