Month: April 2018

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.

Q:  Gekko

PAX:  FNG Vibram, Combover, AP, Legal Zoom, Lateral, Hollywood, Singlet, Elroy, Falcon, Putt Putt, Star Lord, Worthington, Magic, Tardy, Grissom, Alexa, Schnitzel, AC/DC, Swinger and Gekko

 

Circle of Pain:  SSH, merkins into diamond merkins, squats

10/20/30:  box jumps, squats and dips + repeato

Mosey to the tennis courts, and begin a Swedish Mile to Waverly Beach Park.

At the end of Waverly dock partner up.  Player’s choice between full ROM sit ups hanging off the dock OR partner foot throws.  Flapjack roles.

Run to the wood chips/playground and partner up: P1 runs up the stairs and dirt hill and completes a loop while P2 does AMRAP cycles of 20 SSH, 10 sumo squats and 5 diamond merkins.  Flapjack so that each P gets two laps.

Break up into two teams:  Team 1 runs the length of the dock while Team 2 does Balls to the Wall. Flapjack.

Run up the Waverly hill x2.

Begin to mosey back to Heritage Park, and upon arriving at the tennis courts complete a rectangle of walking in a basketball defensive stance.

10 burpees OYO at starting point

Run down the hill + 10 burpees OYO

Run up the hill and arrive near the parking lot + 10 burpees OYO

4MoM

 

Color commentary:

*Great to have a solid 20 guys out to test drive Heritage Park as a potential AO for expansion.

*WINDY out of the gates today:  the shovel flag was ripping.

*Magic somehow had things timed out perfectly for full ROM sit ups off of the dock – his head’s lowpoint was the trough of waves!

*Very glad to have Combover out today.  His brother recently passed away from testicular cancer at the age of 31.  Combover, thanks for sharing a little bit about him.  We will be thinking of you and your family.

*Wait…..Vibram’s PR for a marathon is WHAT!?!?!?!??!?!?  This guy will run some serious miles with us….very good to have him out this morning.

*The hill out of Waverly is a burner.  I like the thought of a Jacob’s Ladder there.  #NotReally

Announcements:

*Grissom will organize our crew for Base to Space this year.  This is a very fun event + good way to raise money for charity!

*This Summer will provide many opportunities for leaders from within the PAX to step up!  As an example, if you want to add a 1^st F event (Ahem…Magic adds a cycling workout) talk to Ickey.  He is the 1^st F (Fitness) Q for F3 Puget Sound.  Talk to Alexa if you want to add a 2^nd F (Fellowship) event. Talk to Kojak if you want to add a 3^rd F (Faith) event.

*June 22^nd-24^th:  Worthington Weekend Extravaganza – book hotel now for lots of fun!!!

 

Seattle Saturday Morning at Alternate AO.

PAX: Waxy, Ventura, Applebee, MeetUp, Somers, Dunder, Hiway (FNG), Bangkok, Headhunter, Talent, Mifflin, Kemp, Journey (VQ), DINK (Q)

Thang:
Warm-o-Rama: SSH, Merkins, Skaters, Overhead Claps

Mosey to truck and assemble The Pain Train (aka The Sand Penis).  40 pound sandbag, 2 X 50 pound sandbags, 60 pound sandbag, 2 X 35 pound kettlebelles, 2 X 25 pound farmer walk handles, 2 X 25 pound shields.

Mosey to wading pool (.5 miles away).  If you are not carrying something, run circles around the group.  Hand off as needed. Initially some grumble mumble, but then the teamwork happened!

Arrive at wading pool.  10 count. Sit in a row and pass sandbags and kettlebells down.  Once you pass the last implement, run to the end of line for repeato.  Go halfway around wading pool then reverse.

Flutter kicks, LBC’s, SIFTS (Six Inches for Thirty Seconds)

Reassemble and return to basketball courts.  Break into teams and do five reps of OHP, Mr. Superiors, Lunges, Squat thrust, and something else :-).  If not lifting, run the basketball court.

6MoM

Name-O-Rama:  Props to Hiway who drove in from Vancouver, Wa. to join us!

Spreadsheets:
Workout was a little clunky, but wanted to try out incorporating implements.  Many thanks for the PAX for being gracious and agreeing to the experiment.

Announcements:
Kemp and DINK will be updating the Seattle PB&J schedule

F3 weekend at Worthington. HC now before it’s too late.

Words: It’s easy to walk or run a half mile.  Throw 50 pounds on your back (the weight of Life) and tether it to another weight (obligations), and it’s not so easy.  We have each other, and should rely on the 2F to get us through the tough times. Focus on the goal and make it happen. With F3, you are never alone and always have help.

6 + 1 gathered at our new AO in Bellevue to improve and share in fellowship.

PAX: Dialup, Blue, SPAM, XBox, Spotlight, Headstart(FNG), Digdug(Q)

Thang:

3 Bags were present, x2 60 lb, x1 40 lb. Big thanks to Blue for bring his bags!

Warm-o-Rama: SSH, Bird Dogs, Cotton Pickers, Vs, Mountain Climbers

Mosey with weights to stairs.

Partner up. P1 runs with weight up the stairs for 5 burpees. P2 AMRAPS exercise that is called. Flapjack. Repeat until everyone in the PAX has called an exercise(except Xbox, who attempted to call an exercise out of turn)

Carolina DryDocks, Burpees, Dips, Squats, Derkins

Mosey back to flag to drop off gear we had shed. Discover grounded flag and potential FNG looking at flag.

EH the guy staring at the flag on his way to get a donut.

Circle up for fallen flag penalty of 10 burpees.

Warm-o-rama second round – 20 SSH

Hit the baseline of goose-shit lane. Partner up. P1 carries weight, P2 bearcrawls to other end. Flapjack as needed.

Empty-wheel barrow back. I have never heard so much complaining about a call!

50 yards and back.  P1 Bear Crawl dragging weight in between legs. P2 crabwalk. Flapjack as needed.

6MOM

Lineup at baseline. Partner up. 3 men run with weight 50 yds and back. One running man calls the ab exercise for AMRAP. Flapjack, new exercise. Repeat until all PAX has called an exercise.

Heels to Heaven, Flutter, LBC, American Y’s, Eagle Crunch, Freddie Mercury, LBC

Shout-Outs:

Blue warmed my heart right away this morning … “Hey Digdug, I have some sandbags in my car ….”

Dial-up attempting to learn Bird Dogs may have been the most hilarious thing I’ve seen in a while. There was no way I could keep cadence watching him attempt the exercise.

FNG Headstart – “Jeeze guys, I just came for a little jog and a donut ….”

Xbox – Larry Bird’ing with his ape walk getting called out … “Hey Xbox, where’s your partner?” Xbox popping up like a ground hog trying to find his partner.

Announcements:

Choose your Saturday workout! Kirkland, Heritage, Bellevue or Gas Works

Words:

Let us never forget to spring into action like our FNG today. He didn’t hesitate to join in, and immediately was part of the PAX, and joined right into the mumblechatter while getting utterly smoked.

13 HIM’s emerged from the gloom to start their week with some quality time with Cindy and her little friends the 60lb sandbag and the 45 lb kettlebell.

PAX: Dilfur, Magic, MASH, Jar Jar, Singlet, FSBO, Dial-Up, Drama, Xbox, Spot Light, Dry Dock, Dig Dug(Q), ???

Thang

CoP: SSH, Cotton Pickers, Arm Circles, Pretzels, Dubs, Hands-up Squat

Weights were carried to all locations. Even though it weighed less, the Kettlebell won MVP.

Mosey to Tennis Courts. Partner up. P1 balls to the wall, P2 sprint length of the courts and back. Flapjack. Repeato x3.

Form teams of 3. P1 & P2 hand-slap merksin, P3 run half the court, x10 squats. Rotate until everyone has done squats.

Mosey to playground.

AMRAP Cindy(5 Pullups, 10 Merkins, 20 Squats = 1 round) while two men walk/run a circuit carrying weights. Continue until everyone has carried weight.

6MOM – Continue rotation of weight carrying. Those carrying the weight call out the exercise for the PAX … Flutters, ABC’s, LBC’s.

Spreadsheets

Great to see Magic & Dial-up out! Welcome back, Kotters.

Drama and XBox looking snazzy with their new haircuts.

Dilfur’s style of carrying the Kettlebell is a unique.

Xbox complaining about his “Quads being smoked before we even started” may have been the highlight of my morning.

Announcements

New Saturday Workouts being Tested – Heritage Park & Bellevue
OTB Ruck on Friday’s with MASH and 7-Layer

Words

From Dilfur: “You’ve got to get dirty to be clean”

What this means to Dilfur is that no progress our outcomes come without sacrifice. Choose well, choose wisely.

We then retired to coffeeteria.

 

4 HIM’s got better today at MSFT. You know it’s good when XBox complains.

PAX: Nall, Schnitzel, XBox, Digdug(Q)

Thang:
CoP- SSH, Cotton Pickers, “Dubs”, Good Mornings, Mountain Climbers, Merkins

50 yd Red Bearchetta

“Crawl Plank”
Partner up. P1 crawl bear 30 yards, P2 planks. Flapjack. Repeat left plank, right plank with crab walk and more crawl bear.

Mosey around field.

“Slinky Sprint”
Partner up. P1 sprints to 50 yard line and signals. P2 sprints to 50 yard line, when reaching 50 yard line P1 then sprints to 100 yard line. Repeat for a total of 200 yards.

Swedish Mile to volley ball courts for some sand action.

“Crabs walk in sand … so should we!”
Bear Crawl around volleyball court. Reverse, crawl bear halfway, then crab walk the rest. A sandy adventure to be sure.

Mosey to start for 6MOM of Flutter x20 -> LBC x15 -> Roselitta x15-> Dolly x15 -> LBC x15 -> American Hammer -> LBC x30

Observations:
Xbox’s bear crawl is a sight to behold. Looks like some sort of gorilla more than a bear. He also crab walks backwards … or does he? Hmm.

Nall showed incredible fortitude, never giving up despite some ambitious calls by the Q. Crab walking in sand is authentic and … brutal.

Schnitzel bailed on a meeting to come join us … and we were all better for it. Thank you, Schnitzel.

Announcements:
Bellevue AO test 7 AM saturday

Words:
You are responsible for everything that happens in your life. It’s easy to play the victim when things go wrong and to feel as if it was all your doing when things go right. Issues with the M? You married her, dude. Issues with kids? You decided to have them and be their parent. Fat and out of shape? That’s on you, buddy.

Own it. And thru owning it, improve it or make the necessary changes. You’re responsible.

“Jacob’s Ladder on the Salmon Ladder…”
8 guys got after it this morning in Woodinville (and it was relatively dry again!)

The PAX: SPAM, Goats, Magic, Hurley, Hollywood, XBox, Worthington, Salsa (Q)

The Thang:

Warmup with 20’s of…: SSH, Merkins, Squats, Sumo Squats. Then arms of pain 20 each of…: little baby arm circles forward and back, then medium circles forward and back, seal claps, arm raises. There was a warm burning sensation…. 🙂

Then we mosied to the outside seating eating area behind the cafeteria to continue the warmup and we completed the following: 10 Decline Merkins, 20 Incline Merkins, 30 Step Ups.

Now the really fun part…
“Jacob’s Ladder (JL) on the Salmon Ladder (SL)…”
I asked the Pax, what should we do at the top & Hollywood offered first “Burpees” (oh boy!, I thought), then I asked the Pax how about the bottom, then SPAM said let’s do burpees also (seriously?!), fortunately Worthington said we should have some variety, so then someone else said Jillian Michael’s (OMG!), all I could do was nervously chuckle and state at least it’s not burpees?!… So we did and we ran up to the railing 6 burpees & then back down 1 Jillian Michael, then 5-2, 4-3, etc. I asked for 10 count twice after that. :O

Then we mosied to the track…
And we did 4 corners once around the track, initially I thought 10 of something then 400M x 4, but after doing the JL on the SL…, 100M then 10 something x 4 was more agreeable to me, there was mubble chatter that it should have been a full lap instead quaters (ha ha). 1st corner: 10 Merkins, 2nd corner: 10 WW1s, 3rd corner: 10 Sumo Squats, 4th corner: 10 Burpees.

Then we mosied back the covered area…

Since we still had about 10+ min left, we finished with the following…

Balls-to-the-Wall 30 sec hold, then while still against the wall 30 mountain climbers. Next we did various portions of PYS…
30 Bicycle Situps, then 30 Flutters.
Protatractor: 30deg, 10deg, then protractor 30deg again, then scissors @30deg, Scissors @10deg

Then 60 sec plank, then each HIM would count down from 10 to 1 and lead a side plank hold and then we switched to the other side until all 8 of us each counted down once.

Then we were done! (Literally and figuratively for me personally, ha ha)

Announcements:
Bellevue Park led by XBox
Sat 7am
Workout Test AO
9am Q School
June 22-24 Worthington place Eastern Washington please if you will attend
PB&J Westside tonight in Seattle
PB&J Eastside tonight in Krikland

Check out www.f3pugetsound.com for all Q sign-ups, backblasts, and location information.

WoW:
If you don’t rise to the occassion
Then you sink to the level of your training
Had a workout plan that hugged the building, threw it out once I saw that it was not raining…
“When in doubt ask the Pax”

Next week: Dig Dug has the Q. Spam is the backup Q.

Cheers!
-Salsa

A very wet Wednesday night Defiance workout included a guest from Kirkland! AC/DC was in Grit City for work and joined us. The Pax: AC/DC, Frenchy, Linus, Lunger (Q) and DDT.

The Q decided to run the group to different “sites” around the park and share history and facts about the park between workouts. Now you get to experience this momentous event.

Warmups:
SSH, StormTroopers and 400m run

The Thang
Park fact: Pt. Defiance is 760 acres – around 80 acres smaller than Central Park
At the statue of our Patron Saint Francis Cushman dips and squats – 30 each
Mosey to the tennis courts
Park fact: Pt. Defiance was originally a military installation in the 1840s
Four Corners: 10 burpees, crab walk to corner 2, then 20 Mericans, Bear crawl to corner 3, 30 lunges, then broad jumps to corner 4, rather than do 40 Russian Twists at the court in the wet we moseyed to the Pagoda and did the twists under the eave.
Park fact: There is an old growth forest in the park including a 450-year-old Doug Fir.
Sides and ends: Sprint the sides of the pagoda, burpee broad jump the ends, do that three times
Mosey to the playground
Park fact: Electric street cars used to bring people to the park in the early 20th century.
Pullups – 5 reps x 3
Step ups – 20 x 3
Mosey to the rose garden
Park fact: Grover Cleveland approved the creation of the park in the 1880s.
A bunch of push ups: incline, decline, regular
Mosey to the flag
Park fact: 3.1 million visitors come to the park each year
Sandbag carries! to the big-ass tree at the other end of the grassy area
Do some ab stuff there (Q is getting tired at this point).
Overhead SB carry back to flag.

COT
Frenchy had great words about getting affirmation and encouragement from someone who you truly respect or has a formative role in your life.

Retired to Coles for food and drink.
Thanks to AC/DC for coming out! We like to show Defiance off to our brothers up north. It’s a short drive down the road. Join us!
EOM