Month: May 2018

Thirteen lucky HIMs showed up to get some 1st F.

Pax: Elroy (Q), Jemaine, Kramer, The Dude, Hail, 5th Wheel, Mifflin, Lateral (LIFO), Singlet, Worthington, AC/DC, Spam, Gilligan

Warmup: 10 SSH, 10 diamond merkins

Mosey to red composite area at far end of track: 10 diamond merkins

Mosey to bottom of Forbes Creek Stairs: 10 diamond merkins

Wheel barrow halfway then bear crawl rest of way up stairs

Mosey to playground

3 groups rotate: 2 groups AMRAP pull-ups (Ow! Murph!) and dips while other group bangs out 10 burpees

Same 3 groups do mini Swedish miles across the ball fields to trail head.

Mosey to Mt Merlot:

— 10 diamond merkins

— Sprint to stop sign and back, doing burpees: 3 half way, then 6 at top and 9 at bottom.

Next hill over (name?) crawl bear to top or as far as possible.

Mosey to red composite area at far end of KMS track: 10 diamond merkins

Hard Sprint back to KMS start for 3 MoM:

Slow and fast flutters, low plank dips and crunches, and…

10 diamond merkins

CoT

Announcements

– Worthington’s family event in tri-cities weekend of June 22, looks to be full

– Seattle Course Ruck, Aug 17, Wolf leading training rucks

– Fathers Day weekend 2.0 workout: Saturday June 16 at KMS, 9-10am (girls and boys)

WoW

Worthington told a great story from his recent 50 mile DC Ruck (apocalyptic rain!) of an ‘A’ team not wanting some apparently sub standard guys, which Worthington, Dig-Dug and other PSF3 HIMs took onto their team. Despite hubris, bravado, that A team failed to even complete the Ruck — while Worthington’s ‘B’ team finished in under 20 hours. Aye, we may run faster alone, but we go farther together.

Kramer shared a great story about a business contact of his having to come out of a bomb shelter in Israel to complete their conference call. Sometimes we take for granted all of the things, including peace and stability, that this  country affords us.

Get out there and be bad ass today.

 

 

Q1/5

Sunny Thursday out at the Kirkland PB&J

The PAX (8/9):  Snip, Hail, Goose, Dunder, Bodie, Kramer, Indy, Mifflin (Q) + Tardy (Chainline)

Warmup:

SSH/Merks/Littlebabyarmcircles/MoutainClimbers/CaptainThor

Mosey – basketball court

10 box jumps, 40 step ups

Running Lines – Set 1: run half way across the court, 1 burpee and back, all the way, 1 burpee and back, 3 times.  Set 2: run half way across the court, 2 burpees and back, all the way, 2 burpees and back, 3 times.  Set 3: run half way across the court, 3 burpees and back, all the way, 3 burpees and back, 3 times.

Mosey – Google Grass

LBCs, Jack Web, Squats

Run – Down to the Lake stopping along the way for squats, hill sprints (neighbors were cheering us on from their deck), and more squats.

At the lake – 10/20/30 – Decline, Incline, Dips and flutter/brotrackor

Swedish uphill back to Chainline

Words: Hail shared a work story where their team had an emergency that needed to be fixed over the weekend.  Management immediately told people what went wrong, who was responsible, and how to fix the issue.  They missed getting feedback from the team, showing compassion, and understanding.  When you lead, it’s important start by focusing on people vs. the problem.

The PAX (10):  Tardy, Kramer, Fizbo, Alexa, Woolybugger, Simmons, JarJar, Deep Dish, Razor, Mifflin (Q).

Warmup:

Little Baby Arm Circles, Merkins, Moutain Climbers, Captain Thor

Audible was called on planned workout after the majority of the group was not going to be able to attend Monday and wanted to do the Murph.

Workout:

Murph

5 minutes of Mary

Words:  Be grateful for all those who have served and provided us with the freedom and opportunities we have today.

 

Today we had a PAX of six gather on a beautiful morning at Defiance. Longboard, DDT, Frenchy, Journey (Seattle Visitor!), Chisel (FNG), Garfield (Q).

Decided to get our minds right for Murph on Monday and what better way to do that than with the chipper of Millennial. By this point I think we all know what it consists of with 100 of each of the following: SSH, Lunges, Merkins, LBCs, Mountain Climbers, Flutter Kicks, Arm Raises, Squats, Oblique Crunches, and Burpees. We started and finished and ran in between each exercise to Francis.

As a PAX we completed the first 25 of each together and we did all SSH, Oblique Cruches, and Burpees as a complete unit. The last ten from the leader was done as a whole as well. Chisel owned the Flutter Kicks (big ups to the FNG!), and DDT nailed the Arm Raises. Everyone brought it today. This was not an easy workout by any means, but we fought and grinded it out!

CoT: We named our FNG Chisel. This man is a beast and look forward to having him out to many more workouts. Frenchy gave some business item updates.

WoW: Garfield talked about Memorial Day and how much it means. Thank a veteran and spend time with your family. Be safe.

6 PAX got after it Saturday @ Downtown Bellevue Park: FNG Tri-Lamb, The Natural, Dig Dug, Dial Up, Zestimate, 529’er (Q)

CoP: 

SSH, LBC fast cadence x 100, slow squats

The Thang:

– Mosey to stairs. Sort into 3 teams of 2. Each team of 2 does 150 hand release merkins combined as a team. One person runs 150M loop while the other does AMRAP. Then switch.

– Repeato w/ 200 WWI.

– Mosey to 1/2 mile circular path around the park. At each bridge across the water, stop and do 10 merkins & 20 sumo squats.

– After doing just over 1 full loop around the park (16 sets total), the final set was 10 burpees and 20 high jump sumo squats.

MoM: 

Slow cadence flutters x 20 (4 count)

Announcements:

– GoRuck Light 6/2 @ 2 pm. D-Day theme is going to be awesome.

– Convergence workout on Monday 5/28. 0700 @ Kirkland Middle School. Murph followed by ultimate football. Yes.

– 50 mile star course GoRuck is 8/17 in Seattle. 4 men HC’d this far. Epic.

– Worthington family weekend in late June (eastern WA). See FB group for details.

WoW:

– Tri-Lamb shared a quote “Whether you think you can or you think you can’t, you’re right.” F3 has taught me (529’er) that even if I think I can’t, I’m probably wrong – I just need to be humble, ask for help, and work really hard.

7 Men Started Their Friday By Getting Better At Log Boom Park

The PAX: Lafleur, SPAM(Q), Narwhal, FSBO, LIFOs: 5th Wheel, Tardy, Turtle(FNG).

Warm it up PAX: Cotton Pickers 15xIC, Windmills 10xIC, Prisoner Squats 10xIC, Plankorama: during plank we held a mini-Qschool. 1st of 4 installments. This one was on the core principle of peer-led workouts and how to call an exercise. VolunQs Lafleur, Tardy and 5th Wheel took turns demonstrating with 10 Low Plank Jacks IC, 10 LBC IC, and 10 Merkins IC. Recover.

Mosey to low wall for Pike Rally. That wall is suddenly longer than any of us remember.

Mosey to the tarmac for The Cooper: Descending ladder of burpees, merkins, and squats, (10-10-10, 9-9-9, etc) separated by 400m run between sets. (5th Wheel turns out to be fast)

(Unintentional) Q school part 2: time management. After 3 sets cooper was modified to even numbers only…so we completed: 10,9,8,6,4,2.

Mosey to dock.

Bearcrawl to watervalve (~50m).

Plank for the 6.

Spread out planks for railroad tracks, continue laying tracks down the dock until 6:15am unceremoniously hit us about 3/4 down the dock.

CoT

Announcements: Convergence Murph Memorial Day. Log Boom Park going on the books next week.

WoW: Lafleur highlighted the crossover from body fitness to mental toughness (#whywedohardthings) and recognizing the benefit this brings to all our roles as fathers, husbands, brothers, work, etc.

Spreadsheets

– No Dunder, Mifflin, Seabass, or Dingy:☹ Just ain’t the same without you…

-5th Wheel gets faster after some burpees.

-excited about mini-Qschools to raise IQ (see what I did there?) and reiterate core principles. Poach this and make it part of your next Q.  It can be as simple as 1 thing that has helped you Q better–perfect for airchair, plank, and other “active recovery” moments.  AP does it regularly, and if you ever workout with Dredd, it lasts the whole workout.

-Great to have Turtle out there with us–that dude is an athlete. He is recovering from some injuries and downtime but standby.

-An honor to lead a workout with you men, get after it today.

 

 

 

F3 Patch Program & 4 NEW AO Launches

Men, the board and I have been working on a program for a few months that I am excited to roll out. We have created a program with patches that can be earned by making you and F3PS stronger.

We are rolling out with 3 patches that everyone in the PAX can earn.

We are starting progress for everyone from SCRATCH after the Memorial Day convergence. Prior activities will not be counted.

Tracking will be each PAX member’s responsibility. You need to send me or your Site Q the back blasts that you participated in to earn the patch.

Patches will be awarded at the next convergence after you have achieved the requirements. You can only earn each patch.

Here are the patches:

Q Patch
Q 5 Workouts.

Redwood Patch
Attend the first workout at a new AO and 5 more of the first 8 workouts (6 total).

4321 Patch
Participate in 4 CSAUPs, Q at 3 different AOs, EH 2 FNGs, and 1 wildcard that can replace one instance of the previous 3 requirements (ex you can use your wildcard to only require 3 CSAUP instead of 4).

I will have the patches at the Memorial Day convergence for everyone to check out.

With the minting of this program we have been holding back official start dates of a few AOs (the patches took longer than expected to finish, sorry!)

Next Week after Memorial Day we will OFFICIALLY LAUNCH
-Kenmore – Log Boom Park – Fri – Site Q (SPAM)
-Kirkland – Heritage Park – Sat – Site Q (Singlet)
-Bellevue – Downtown Park – Sat – Site Q (Dig Dug)
-Redmond – MSFT – Fri – Site Q (Xbox)

So pick one of those sites and start going as those will be your first chance to earn the Redwood Patch.

MOHAI Thursday will also be official starting next week, HOWEVER this is not a new AO. We are not including expansion of workouts at existing AOs in the Redwood program.

Where do I put the patches:

https://f3.mudgear.com/collections/top-gear/products/f3-mudgear-tac-hat

Those that have GoRuck bags have patch placement as well.

Thank you to Ickey and the board for the hard work to put these together and for sponsorship of the program.

Go get em men!!!!