Space Needle – the pyramid

07/11 Slurpee Day, 0530, Space Needle – picture perfect morning

PAX: (4) – Lafleur (Q), Wooley Bugger, Scrum, Waxie

The thang –

Warm up – SSH 20×4(count), Imperial Walkers 15×4, Cotton Pickers 15×4

-Mosey for a bit, 10 decline merkins, 20 dips, 30 inclines, 10ea x 3 steps box jumps (hard)

-mosey to Mural for Pyramid 20/40/60/80/100/80/60/40/20

-20 inchworm merkins – run a lap

-40 burpees – run a lap

-60 dips for some dips….run

-80 merkins (no more chatter, hard after dips), lap

-100 sumo squats – legs burning, lap

-80 (need to go quicker and need some core) flutters, lap

-60 Freddy mercury, lap

-40 forgot sorry

-20 WW1 – lap – Pyramid Complete

COT – take or harness the positive F3 energy from the morning into your day, your encounters with co-workers, people at lunch, grocery store, it will improve your day and life!




7-11 at KiMS

14 men beat the fartsack and started the day with a W.*

PAX: Elon, Spotlight, Gilligan, Kramer, Guero, AP, Alexa, Singlet, Bam-Bam, AC/DC, The Dude, Cowboy, Block (FNG), SPAM (Q).

Warmitup: Cotton Pickers x 11, Windmills x 11,* Good Mornings x 11, SSH x 20, Merkins x 10, Plankorama 90 sec.

Founder 15 seconds then inch worm to vinyasa/dive-merkin and back. Repeato with 30 seconds and 64* seconds.

Mosey to grab CMU coupons and Slowsey to playground.
Pax 1: carry coupon to bottom of stairs and back.
Pax 2: 30 pull-ups, 30 v-sits, AMRAP until pax 1 returns.
Flapjack and repeato.

Return coupons. 6:14am. AYG run to CoT with remaining minute.

FNG day this Saturday– it is going to be beautiful. Bring someone out and share this good thing we have.

2.0 Workout 7/21

CSAUPS: check the website–no excuse not to get something special lined up for yourself.

Lake Kachess family camp weekend in October–Guero is the Q.

Alexa shared that Discipline in your life brings Freedom into your life. YHC piled on: Discipline in one area will bring discpline to other areas. Guero piled on: CHAOS SUCKS ENERGY–remove chaos via discipline and get that energy back.

Spread sheets:
*Wolf rucked past KiMS at 5:12am. Kudos, and that makes at least 15 men starting with a W this morning.

*11 reps in honor of 7-11. Take your kids for a free slurpee at 7-11 today!

*Last Founder rep was planned for 60 seconds but AC/DC thought it was 16, so we did that 4x.

Grateful to lead you men today.

C’mon man

3 for boxtrot this morning. (Hollywood, DryDock, XBox) However one of the PAX – who shall remain nameless – had to peel off early due to the fact that the one rib of his which is currently broken was bothering him. Duh.

The other two ended up running sub-8 minute miles for a bit.

Respect your injuries…geez.

Grasslawn Sixpack Mon 7/9

6 men met at Grasslawn Park this morning to progress their journey as HIM.

PAX: ThriftShop, BamBam, Huerro, PingPong, Lateral, Tardy (Q)

Lateral was tardy, as usual skipping the warm up, but lighted  the jets quickly (also as usual). We quickly overcame being Q-less  after the 5:30 question posed by ThriftShop: “What does it mean when the Q Signup Page says ‘No Q’?”  5:31   Tardy assumes Q and group warms up on the grassy field that was less recently watered by high volume sprinklers.

Warm-Up:  SSH, Slow-Low-Wide Squats, Imperial Walkers, Narrow Merkins.

Mosey to parking lot on other side of Grasslawn (~400 yds)

Parking lot laps:  1 person selects an exercise that the PAX performs while the 1 person runs a parking lot lap (~200 yds).  6 exercises performed: Sumo Squats, Step-back Lunges,  Merkins, Julian Michaels, Plank Jacks, Champions (?) (ThriftShop exercise involving bridging and touching hand to opposite foot; abs and coordination skills challenged!)

Mosey to soccer field

529’er Style 4 Corners (modified): Made 6 stops while running large lap around the field. At each stop, 1 person calls out an exercise for the remaining PAX to perform, while the single performs AMRAP Burpees. 6 Exercises:  Merkins, Wide Squats, WWII Sit-Ups, Peter Parkers, Skaters, and I am forgetting one.

Catch Me If You Can: Paired up, and each pair ran two laps of CMIYC. During Lap 1 partner 1 performed 4 Burpees before sprinting to catch backwards trotting partner, on lap 2  performed 3 Star-Jumps before sprinting to catch backwards trotting partner.      Shout-out: I had never worked out with PingPong before. He crushed this exercise and me with it. I had to truly sprint to catch him and make him do even 2 sets of exercises per lap.

Jack Webb

Mosey to “spider’s web” play area

Playset bootcamp: performed following exercises on the bars, walls and benches this AO provides for fun: 1) Hungarian Pull-Ups x 10; 2) Chin-ups x 10; 3) Very Inclined Merkins x 10; 4) 20 Step-Ups. Mosey to starting point.

5 MoM:  PT and PYS inspired abs from Tardy included:  Bird-Dog (hold for 30 seconds x 2); Downward Dog yoga pose (calf & hamstring stretch); Downward dog, lift one leg, into “knee to nose” and “knee to elbow” holding poses; Cat-Cow x 5; Upper thoracic twists.

–  (1) Custom Tough CASAUP late August; Sign up, Buckeye has this wired for unique challenge. (2) Wolf still Q’ing Wed AM 5 AM Rucks, which PingPong wanted in on; Check the site or with Wolf as the starting point is changing and hike will be on pavement vice Bridal Trails. (3) Sept 15 weekend at Lake Katchess; Huerro is Q/Coordinator and would love help to select good events for the kids etc; Coffee is on Huerro for the meet-up to discuss

Words: Tardy shared two observations from his week on “vacation” solo with his kids visiting family in NY.  1) His kids only see their cousins 2x per year, yet when they arrive they engage and communicate and act is if they were never apart; no reservation, total ease.  2) After high energy time together there are arguments, disagreements, etc (thus, no vacation for Tardy). However, after a break and/or once the next activity or meal is in play, all is forgotten; they hit the reset button, no grudges, enjoy fully the next conversation or video game or event. or family dinner.  TAKEAWAY:  As Leaders and HIM we can emulate some of this. Enter each conversation without bias and looking to get the most out of it regardless of the past. Enjoy engagement and interaction. Take a break when you know you need it, but come back for more, don’t miss the opportunity that is presented to be with others. Like a kid, don’t overthink or overburden, just get into it; whether that be family, friends, clients, work associates.

Thanks for hitting it today and inspiring me to grab the Q and lead without a prior game-plan.

Safe Travels to PingPong who departs Redmond for Bangkok and points far-east next week. He returns to teach the Fall Quarter at UW.  Until then he’ll be stuck paying for professional bootcamps and the stuff we give away for free, but we eagerly await his return.  Respect Respect

Log Boom Millenial

7/6/2018 Log Boom

10 men posted for improvement this morning. If you hit your Redwood requirement, send backblasts to Ickey to get your patch!

The Pax:
Buckeye, Alexa, Magic, Olaf, Mash, Shakespeare, LaFleur, Drydock, Salsa, Spam(Q).

Warmitup: SSH x 15, Cotton Pickers x 15, Windmills x 15, squats x 15

The Thang: Millenial
100x of: SSH, MC, squats, LBC, merkins, lunges, dips, something I can’t remember, American Hammers, and oh yes, Burpees to cap it off. (And 3.5 miles of run laced in).

Announcements: CSAUPs coming up–ask somebody about star course, custom tough, tough mudder. Convergence at Defiance tomorrow, 2.0 workout 3rd Saturday of the month.

WoW: stick to your routine this summer–vacation will throw you some curveballs but get back to your habits (good habits, that is) ASAP. Go 30 is a great way to add some emphasis or kickstart some new habits, to keep you consistent.

*Always a challenge to hit a millenial–kudos to the men for mental toughness and gutting out the final exercises in overtime.
*Dry Dock–Tclaps for a badass running performance which kept me inspired after every exercise.
*I was gifted a workout with a legit personal trainer while on vacation. Good workout for sure but I would give it an B+/A- stacked against F3 workouts which cost considerably less than $100 a pop. #whatwehaveisamazing
*Coffeeteria time at Diva was solid 2nd F–grab it when you can. We are blessed to be with some outstanding men.

Feeling lucky at PBJ

7 men came out on a hot evening for a game of cards

The PAX: Snip, Pinkslip, Skynet, AC/DC, FNG Sputnik, Goose, Dunder (Q)

The Thang:


*Mosey to soccer field

*Card Deck- Flip card and do # of reps for assigned card, run  approx 15 yards and back. Flip next card..repeato until all cards have been flipped.



Spades=Jump Lunges

Clubs=Sumo Squats

*Mosey back to caboose.


*Announcements: 50 mile ruck, Custom Tough

*Words: Snip-“we did this workout almost exactly a year ago and it’s amazing the difference”    You may not see the changes in yourself over a short period of time but it’s crazy to see how much we have all improved over the last year.


AMRAP Sandbag Rotation @ MOHAI

4 PAX got after it Thursday @ MOHAI: Talent, Caesar, Big City, 529’er (Q)


SSH x 100, LBC fast cadence x 100

The Thang:

Big City strolled up with a 60lb. sandbag for no apparent reason. So naturally, we used it the whole time.

Mosey to overhead boat dock. One man does a fixed number of sandbag exercises (acting as “timer”). Other 3 do AMRAP exercises. Rotate until each man has done that particular bag exercise, then switch exercises & repeato.

– Exercises done w/ sandbag: Deadlifts x 20, bicep curls x 10, leg lifts w/ bench press x 15, shoulder squats x 15, 4 count flutter holding bag x 20

– AMRAP exercises done: WWI, merkins, Hand release merkins, LBCs, sumo squats.

Slow “victory lap” around MOHAI.

MoM: LBC, oblique crunch


– Convergence at Defiance this Saturday July 7th. See FB for details.

8/17GoRuck Star Course 50 Miler

9/22Tough Mudder

10/19Custom GoRuck Tough for F3. Sign up via link:


Qing workouts is a great way to quiet the voice of “imposter syndrome.” Gratitude to the F3 community for support and always being there for all of us.

F3 Woodinville: Tour de WHS

Tour de WHS:
3 HIMs exercised all around Woodinville High School (WHS) on a sunny hazy orange post-fireworks morning!

The PAX: Brady, Ping Pong, Salsa (Q)

Just before 5:29am’ish, Brady & I got to meet Ping Pong, just before he arrived we were discussing how many of the Woodinville F3 regulars (we missed ya! – FSBO, Goats, Hollywood, Hurley, Spam, Worthington, XBox) were probably either smart sacking from yesterday’s convergance workouts that took place (Tacoma & Krikland)! Or they are out of town or resting from staying out late from last night’s fireworks!

The Thang:

After quickly learning of Ping Pong’s background and this being his 1st time visit to this AO. I changed the type of workout to allow us to cover many of the various terrain and natural structures spread all around WHS (a tour of WHS) – Also, I wanted to be mindful of some issues PAX members had in terms of shoulder/wrist issues and I avoided any balls-to-the-walls related type of work this morning (as much as possible)…

Warmup with 20 SSH, 20 Air Squats, 20 Alternating Forward lunges in place, 20 little baby arm circles forward and then 20 bigger arm circles forward.

That definitely got the blood flowin’… did a quick 10 count… Good…. we then mosied to our first set of stairs just behind the baseball dugout…

(WOD: Workout Of the Day)

WOD#1: “stairs w/ burpees while others wait in a seated air chair position” x 2
Each round:
One of the PAX runs up 3 flights of stairs (stepping on each step) and then completes 5 Burpees at the top and then runs back down stepping on each step back to the fence line. And then swaps with the next PAX member inline.
The other PAX members sit in a seated chair position against the dugout fence holding a seated position until it is their turn…Our quads were definitely burning!

Repeato for a 2nd round!

Initially, I had visions of doing some Bernie Sanders next, but after that 2nd round, we got enough burn for now, ha ha!

we then mosied to the 400M track for our next WOD…

WOD#2: “4 Corners”
Run to the 1st corner, do 10 Burpees
Run to the 2nd corner, do 10 Captain Thors (kudos Brady!)
Run to the 3rd corner, do 10 Merkins (kudos Ping Pong), Ping Pong was inspired to use one of the smaller tires to make it an incline set of meekins and I did the same. Then he stated his interested in potentially doing some sled pull type of exercises just for fun! Maybe next time Ping Pong!
Run to the 4th corner and we did 10 jumping sumo squats.

We then mosied back up to the Salmon ladder area…

WOD#3: “Stairs & Lunges”
Go up each flight stairs and take each step and then on the flats forward lunge until you reach the the next flight of stairs and repeat until we reached the area where the path turns into a ramp up

WOD#4: “Bear Crawls”
We then Bear Crawled up to the corner of path where it started to turn right (about 150/200 ft in distance?)

Bradey was a trooper and modified with forward walking lunges, nice job brother!

…as the tour de WHS continued…

WOD#5: “Crabwalks”
We then did backward crabwalks all the way to area with the flagpoles (both Ping Pong and Brady modified to do backward walking lunges – nice job guys!)

As we were moseying across, I learned from Ping Pong how he enjoyed the Spartan races he did in Bangkok, Thailand. One of them that started at 12pm with 100+ Fahrenheit heat and high humidity, OMG!!!

From here I continued the “tour de WHS” with 10-20-30 WOD…

WOD#6: 10 Box Jumps, 20 Incline Merkins, 30 Decline Merkins

As needed, some of us modified the box jumps with step ups. Also, Brady modified his base position to complete incline and declines, inspiring brother!

After getting a 10 sec count, I then turned to our right and introduced Ping Pong to a Jacob’s ladder…

WOD#7: Jacob’s Ladder w/ Jumping Air Squats/Cotton Pickers

Run up the first 3 group of stairs, then do 6 Jumping air squats, then run back down and do 1 Cotton Picker, then 5-2, 4-3, etc… 1-6.

We then mosied down to “Bear Crawl Canyon”…

WOD#8: First half of the distance, forward walking lunges and then on the 2nd half of the distance backward walking lunges

Our quads were burning again, oh my!

With only about 5-6 minutes left, there was just enough time to squeeze in one more WOD for our tour, ha ha…

WOD#9: Sweedish Mile up the hill to the top of the parking lot.

Ping Pong and Brady definitely brought their A-Game this morning to push through as we each took turns jogging up hill!

Once at the top we did one more 10sec count and we mosied back to the covered area.


Ping Pong asked what do the 3 F’s in F3 represent? Brady and I responded “Fitness, Fellowship and Faith”

Ping Pong asked about PB&J, and I stated “Park, Beer and Jam”. I told him that F3 meets in the trail area behind the Chainline brewery in Kirkland. He might stop by tonight.

Check out for all Q sign-ups, backblasts, and location information.


Brady mentioned how last week, when he was out of town, how easy it is when working out by yourself to not push yourself and back off. Working out with F3 makes him want to push harder when an exercise gets tough.

Ping Ping mentioned how he likes the commeraderie all of the F3 workouts he has attended. And he is potentially going to try to bring something like this to his area in Bangkok, Thailand when he gets back.

Great words guys!

Next week: Q is open for now.


360 degree MOHAI Crabwalk

6 PAX dominated a sneaky workout: Gekko, Talent, Scrum, Wooly Bugger, LaFleur, 529’er (Q)


SSH, Fast cadence LBC

The Thang:

Swedish mile style workout. Mosey 6.7 feet to the west. Form single file line planking head to toe. Man at the back broad jumps to front, assumes plank position. Repeat for roughly 6 minutes.

Repeato with line doing AMRAP Russian Hammer & crabwalk to front of line. 25 minutes nonstop.

Repeato with line doing AMRAP plank jacks and burpee broad jumps to front of line.


– Convergence at KiMS Saturday July 7th at 0700for Ultimate football

8/17GoRuck Star Course 50 Miler

9/22Tough Mudder

10/19Custom GoRuck Tough for F3. Sign up via link:


Scrum shares gratitude for best fellowship he has found since he quit playing rugby years ago. All agreed.

Log Ka-Boom – 6/29

11 PAX got after it: Gekko, MASH, 7 Layer, 5th Wheel, Salsa, Buckeye, Olaf, Dunder, FSBO, LaFleur, 529 (Q)


SSH, squats, inchworm plank-up merkins, fast cadence LBC x 100

The Thang:

Mosey to dock. Form 2 man teams.

  • 1 man = AMRAP exercises on boat slips. Runner = runs to shore, 5 exercises, run back, switch places
    • Set 1: AMRAP = Carolina dry docks. Runner = inch worm plank-up merkins
    • Set 2: AMRAP = hold legs extended over water. Runner = 5 burpees.
  • 30 meters forward lunge walks. Return with 30 meters of backwards lunge walks.
  • Swedish mile (line holds plank w/ bunny hop from back to front)


Fast cadence LBCs


– Convergence at KiMS Saturday July 7th at 0700for Ultimate football

8/17GoRuck Star Course 50 Miler

9/22Tough Mudder

10/19Custom GoRuck Tough for F3. Sign up via link:


At least once during each F3 workout, I have self talk that I can’t do this. Pushing through that voice creates momentum for the rest of the day. Being mindful of this makes it a little easier each time to crush negative self talk.