Month: April 2018

We had eleven men show up for the so called Burpee Fest. The name suggests many, many burpees were completed. However, Burpee Fest was about loving all a burpee has to offer, not doing as many as possible. Anyway, the pax included: Drama (Q), Thriftshop, Jar Jar, AP, Alexa, Singlet, MASH, Tardy, Xbox, Spotlight, and Jermaine.

The workout:

Warm-up mosey to the beloved tennis courts. Did butt kickers, high knees, reaching hand straight out and kicking with opposite leg, karaoke (both directions), and high knee jumps.

On tennis courts:

Circled up and did ten, six point burpees:

Squat, high plank, push up down, high plank, squat, jump.

However, going around in a circle, we would not proceed to the next position until the person said “next.” Some would say next immediately, others enjoyed watching us struggle to hold certain positions.

Next: run to end of first tennis court, 5 HR murkens, run back. Then run two tennis courts, 10 HR murkens, run back. Then run three tennis courts, 15 HR murkens, run back.

10 six point burpees (except replace push up down with plank down). Done in same method.

4 corners around entire tennis court area, 10 squats each corner.

10 six point burpees (except replace push up down with all the way down to stomach for HR murken). Done in same method.

Bear crawl one tennis court, run the other 5 to fence, then run back across all 6 to other fence. Do again but this time bear crawl two tennis courts.

Mosey to lower parking lot. One partner runs a lap and does 5 HR murkens, other does AMRAP slow 6 point burpees. Two laps for each partner.

Mosey to near start. Three minutes of jumping squats where we go around in a circle saying “next.” First next means hold it down, then the following next means jump up. Following this we ended with two minutes of a similar workout, but with pushups.

WoW: try to set a goal once per month that is physical AND also a goal that is about your family.

KiMS – Saturday 04 07 18

22 HIMs weren’t afeared of no stinkin’ rain.

The PAX:  XBox, AP, SPAM, Razor, Simmons, Olaf, Gilligan, Elroy, Rivet, Lateral, Jar Jar, Maybe, Alexa, Joystick (Kotter), Drama, Hollywood (Q), Blue, Wolf, Kojak, Swinger, Foley, Worthington

The Thang:

Warm-up with: SSH, Merkins, Mtn. Climbers, Squats (Woodinville Style)

Mosey round the corner underneath a bit of cover for the real work to begin!

PYS – Reps of 15…say it with me: It’s easy, because….its laying down.

Arms of Pain – 20 reps – little circles forward, little circles back, big forward, big back, seal claps, shoulder presses, pretzels.

10-20-30: Declines, Inclines, Dips

Split into 3 groups – Wall Sit, Amrap SSH, Jog to bollards for 5 Jillian Michaels. Rotate when the Jillian Michaels groups jogs back for wall sits.  Hit all 3 stations.

Mosey up and around to the Santa’s Ladder parking lot…for…a full series of Santa’s Ladder – Burpees & Merkins, then Merkins & Burpees.

Mosey all the way around the school, and those who so chose can add High Knees in to the mosey.  Back to 6MoM –

6MoM – American Hammer passing a found baseball twice around entire circle. Slow Bicycle, LBCs, Flutters, and Bro-tractor.

Done.

Announcements:

Q School in Bellevue next Saturday 4/14 – Talk to XBox, or AP for details.

Worthington’s family weekend – Late June in Richland, WA – Talk to Worthington for details.

3rd F conversation is every Saturday 6AM – Location moving to Juanita Starbucks. Talk to Wolf or Kojak for details.

WoW: SPAM, Xbox, AP and Alexa spoke on the power of being Q. It’s an honor to do it, and its a gift back to the PAX. Learning to Q will help you elsewhere in your life. Do it.

It was an honor to lead the men today…and as is so often the case…the rain deluge halted for us for one hour. So glad to have made it out this morning. Thanks to the PAX always.

The PAX (7):  Schnitzel, Rocky, Razor, Hail, Snip, Dunder, Mifflin (Q).

Warmup:  SSH/Merks/PrisonerSquats/ImperialWalkers

Headed North on the Cross Kirkland Corridor Trail – uncharted territory

Swedish Run – 10 burps

Swedish Run – 10/20/30

Swedish Run – Squats

Swedish Run – 10/20/30

Found a big hill – Partnered up, sprint to the top while partner did abs 2X

Swedish Run – 20 Lunges

Swedish Run – 10/20/30

Swedish Run – Squats

Swedish Run – ImperialWalkers

Found Stairs – Ran them 3X

Swedish Run Back with multiple stops for random exercises.

Words:  People don’t remember the words you say – they remember how you make them feel.

12 men met in the gloom on an especially dark morning (no lights for LW school district’s spring break) made more so because it is the 50th anniversary of the murder of Martin Luther King Jr.  In memory of his incredible life that was taken away 50 years ago, we gave 50 reps our best efforts.

PAX: AP, Dig-Dug, Dunder, Gilligan, Spotlight, Jar-Jar, Simmons, Joystick, FSBO, Singlet, SPAM(Q).  Missing one…help me out.

Warm it up: Cotton pickers and Windmills

The Thang: 

50 SSH OYO, 15 Burpees

50 Mountain Climbers OYO, 15 Burpees

50 Baby arm circles OYO, 15 Burpees

Mosey to front of school planters.

5 Burpees for 50 total

5 sets of 10-20-30:

• Derkins, step-ups, box jumps
• Derkins, box jumps, step-ups
• Derkins, dips, WW1’s
• Derkins, WW1’s, dips
• Derkins, overhead handclaps, overhead handclaps.
• (that’s 50  each)

Mosey to tennis courts.

Sumo-cides: out and back with 5-10-15-20 Sumo-squats at each court.

Repeato with Merkins, Squats, and LBCs

6MOM: 50 flutters IC, 50 seconds of Bro-tractor, done.

WOW: Joystick shared that he is glad to be back in the PNW and that F3 workouts bring an intensity and pay-off that solo exercise can’t match. True.

So much to glean from MLKs incredible life, and the gift he was/is to our country and our world.  The courage to do what scares you is particularly motivating for me.  MLK faced death threats daily, and one night in particular sat alone at his kitchen table, unable to sleep and paralyzed by fear for his life and the life of his family.  But he realized that night that he was not alone–for MLK, the presence of God was so real to him in that moment, that he never was afraid in the same way again.  His courage re-framed our history.  At F3 you are not alone either.  Be inspired to do the things that scare you–whether it is work or relationship, hit it just like you would here in the gloom.

Spreadsheets:

Joystick back from CA! Great to see you brother.

LIFOs galore today but it was too dark to figure out who all it was.

Cadence in warm-up was sabotaged early and often–I think it was Dig-Dug.

Suspicious lack of mumble-chatter for the rest of the workout.  Hopefully bc it was hard…

Some folks tried to stay dry during WWI’s by ducking under the overhang.  Thankfully tennis courts were one big puddle for LBCs at the end.  Bring a towel for your car seat.

Get after it today.