5/17/18 Gas Works PBJ is cancelled tonight. Further westside PBJ’s under review.
21 men celebrate 2 years of F3 in Seattle
Q: Alexa and Gekko
PAX: FNG Schrempf, FNG Divebar, LaFleur, Scrum, Hurley, Olaf, Caesar, Bartman, Stigmata, Kemp, Worthington, MeetUp, The Situation, Spellcheck, Dig Dug, Sundevil, Bangkok, 529 and Dialup
Alexa with the Q out of the gates.
CoP: SSH, imperial walkers and arm circles
Mosey to the straight near the food court for bearpees: 4 bear crawl strides and then do one burpee…..for ~75 yards.
Hit the garden for 10/20/30: declines, inclines and dips REPEATO
:30 mosey to the base of stairs for Jacob’s Ladder: 0 merkins: 7 sumo squats…..1:6……all the way until 7:0
Gekko as new Q, and mosey to the fountain to get into teams of 3.
P1 runs the inner loop of the fountain while P2 and P3 do partner hand slap merkins. Flapjack x 3. Evolution #2 with partner hand slap WWI sit ups. Flapjack x 3.
Break up into teams of seven: Team 1 does AMRAP shoulder presses with the heavy pipe while Teams 2 and 3 run an out and back. Flapjack x 3.
Mosey for home and do two 4-count flutters.
Arrive to a shovel flag which had been blasted down to the ground by a sprinkler = 20 burpees a man penalty!
Great crew today to celebrate F3 being on the Seattle side of things for two years. We started 5/16/2016 with sparsely attended Mondays at MOHAI, and we had 21 guys out today + now 5 Seattle workouts a week = GROWTH!!! Hats off to our current Site Q’s who are leading the charge: 529, Wooly Bugger, Kemp, DINK and Sundevil.
Promote a culture of growth by embodying the following quote/philosophy: “When you’re green you’re growing, and when you’re ripe you’re dying on the vine.” Always seeks growth opportunities and get outside of your comfort zone.
Excellent showing by the two FNG’s. They both powered through their comfort zones.
Announcements:
-Be thinking of our guy Yard Sale. Round #1 of chemo begins next week, and he will have a 5-day blast throughout his body for Non-Hodgkins Lymphoma. Then….he will have five more blasts.
-Dig Dug, Worthington and Santa head to DC to take down the 50-mile GoRuck event. While we are working out on Saturday AM they will be near mile #35…..go get ‘em boys!
-Worthington Weekend Family Extravaganza: 6/22-24 RSVP now so Worthington knows how many buses to get for adults night out component of the weekend/food/etc.
-5/28: No MOHAI or Grass Lawn workouts, instead we will do the Murph and play ultimate football at Kirkland Middle School. Start time is 7AM.
FNG Divebar shared WoW. He has been in Seattle for seven months now. When in a new area or situation say “yes” to just about any new opportunity. Also, he shared about his friend who endured 11 rounds of chemo for nose and throat cancer (Gekko initially thought he was going to make a broken nose joke at his expense). Go big every day!
KIMS 16May2018
I was doing mountain climbers in the middle of a brutal Red Bear-chetta wondering when it was going to end…when my alarm went off…
An auspicious 13 men brought it and braved slightly erratic counting from their Q this morning:
- 5th Wheel (Second time out! Way to go!)
- Hail
- Jermaine
- AC / DC
- Spam
- Fizbo
- Guero
- Schnitzel
- Singlet
- Dilfer
- Gilligan
- The Dude
- Kramer (Q)
The Thang:
Warmup:
- SSH
- Sumo squats
- Imperial Walkers
- Gorilla humpers
- Bropees x 5 (burpee with partner high-10)
Mosey to benches
10/20/30: decline, incline, dips
15 box jumps
Jack Webb 1 merkin x4 air press…5×20 and back down.
Run to big field. Red Bear-chetta (100SSH, 75 mtn climber, 50 lbc, 25 merkin, 10 burpee)
mosey to Route 66 with Sumo squats
Stair run
10 Merkins to catch breath
Mosey back
Half squad run and bear crawl, other half WW1, flapjack
Half squad run and bear crawl, other plank jack, flapjack
1MOM: Flutters
Announcements: various activities coming up. 2.0 workout father’s day weekend (yes, daughters too), Memorial day Murph, Lardass Run (1k with donoughts every 250 feet?) reminders on new AOs like Heritage Park and Bellevue. Off the books Friday Log Park – check with Spam. On the books Tuesday boxtrot at Lake Sammamish trail.
Words: Since Spotlight fartsacked I got to reuse my words from yesterday’s Q…the leadership part of F3 is really key – you don’t need to wait until you are the expert sometimes you just need to step up. I spent two years being coach for my daughters soccer team since no one else had stepped up. Despite knowing nothing about soccer going in it was one of the most rewarding experiences of my life getting a bunch of 8 year olds to have fun and get better. Got a card from one girl going on to the top team for her age in club soccer that she was thankful as I taught her everything she knows about soccer. I learned everything from looking it up on the internet…
Thankful to all of you. Go out and get better. Live the dream! (see what I did there?)
-Kramer
Boxtrot Backblast 15May2018
5 men made it out for a nice 4 mile run along the river with lots of bald eagle sightings!
The PAX:
- Kramer (Q)
- Hollywood
- Spotlight
- Drydock
- Xbox
Mumblechatter about various topics including upcoming Memorial Day Murph (https://themurphchallenge.com/), gettinng better at pull-ups, balancing workouts and recovery time, ramping up for races / faster times, making it to different AOs and more. Boxtrot is a great way to be able to enhance 2nd F for a 45 minute conversation while working out.
Words: Leadership often means just having the initiative to step up and do what needs to be done, no expertise necessarily required.
Belated Bellevue Beatdown Backblast
8 men got after it last Saturday with a sandbag and crawl focused beat down.
PAX: Blue, Dial-up, FNG Bubbles, Xbox, DigDug (Q) , FSBO, Dilfer, Drydock
Thing:
Warm-o-Rama; x30 SSH, x10 Cotton Picker, x15 Mountain Climber
Mosey to pool. Form teams of three, each team with a weight (40lb, 60lb sandbags or 40 lb kettlebell). One team members runs 50 yards with weight and up stairs while other two perform 100 squats, 200 LBC, 300 Squats.
Mosey to top of stairs. Form new teams of three. P1 Bear Crawl drag the sandbags while P2 & P3 crabwalk forward to the big tree. Switch as needed.
Crawl back to start point.
Leave weights behind. Everyone crawl bear to big tree. Reverse crab back.
Whew. Peter Parker to big tree. Lunge walk back.
3 PAX performs Caroline Drydocks while remaining PAX runs 400 yds. Repeat until all PAX has performed Dry docks.
Repeat, this time with Bent over Rows.
Mosey to start for 6MOM led by Blue.
x19 Heels-to-Heaven, x19 Crossfit Situps, x19 LBC’s with hands pulsing, x17 Butt-Flutters(ask Blue), x19 Flutters with hands in the air.
Words:
The events of this weekend have erased many things from my memory, XBox’s words being one of them … 🙁
Retire to Coffeeteria
AMRAP with Wall-Ball
12, to include a FNG, came out this warm morning and got better.
PAX: Guero, Dial-up, DryDock, Spotlight, Gift box, Bam Bam, Drama, Dilfer, FNG Knockout, Germaine, FSBO, Xbox (Q)
Warmup: grab the wallball and head to the soccer field…ugh, locked…circled up for some IC SSHs, Merkins, Cotton Pickers, Windmills, and Arm circles to include flapjack…and the security guard showed up early to open the gate to the soccer field…woo hoo!!!!
Spotlight helped with some IC today…warm warming up for a VQ. 😎
Thang: Count off by 1s. Every one gets a chance with the wall ball.
Start with 4 corners. Home corner does 15 air wall balls while visitors do AMRAP exercises: lap 1, burpees, lap 2, forward lunges, lap 3, reverse lunges… with 12 PAX, all got a chance with the ball in three laps.
Dilfer gave us a 10 count.
Next we threw the wall ball over our head across the length of the field while the PAX did AMRAP 5 Diamond Merkins, 10 Jillian Michaels, 15 Yellow Hammers. This time #12, YHC, started and Guero, #1, finished. After the PAX got tired of JMs, YHC offered burpees as an alternative. In an effort to encourage PAX, YHC decided about half way through to start doing exercises together…IC. Yes. IC JMs!!! A first time for most in the PAX. We were running late, so we decided to plank it out while Guero finished his round of toss the ball.
Countorama, nameorama, name the FNG, announcements and then WoW.
WoW: Bam Bam encouraged us each to go out of our way to encourage someone today. YHC stepped it up and encouraged PAX to encourage 3 people today.
Thank you for the opportunity to lead, men. I look forward to hearing how you encouraged today.
Delayed Saturday Backblast post
Q: Gekko, Swinger
PAX: Waterboy, Jar Jar, Guero, Mile High, Kramer, Olaf, Gilligan, The Dude, Olaf
CoP: SSH, squats, Merkins/m’climbers/diamond Merkins
Mosey to upper parking lot to do dips in cadence. Continue the mosey back to planters.
Get into pairs. One pair does squats or hip flexor thrusts with Brute Bag while rest of PAX runs an out and back (perform an exercise at turnaround point: burpees, SSH, sumo squats, Merkins).
Same pairs for Pike Rally. P1 does Pike Rally while P2 runs a lap around the school. Flapjack.
Decline mountainclimbers.
Hand off the Q to Swinger.
Merkins in cadence.
11 box jumps in planters + 1 burpee, then 10 + 2…..got down to 6 + 6
Mosey to the stairs and partner up. P1 does a round trip while P2 does AMRAP circuits of 20 sumo squats and 20 Merkins.
Short jog to the soccer field for more partner work. P1 Bear crawls out and runs back while P2 does an exercise (burpees, diamond Merkins, squats). Flapjack x 4
Mosey back to home.
3MoM
-Cannot state how nice the weather was Sat AM.
-2 highlights from Waterboy: rolls in carving turns like Laird Hamilton on his skateboard + dude can bear crawl at a world-class level
-Kramer shared that a year ago he could not complete a lap of Pike Rally, and now he’s killing a lap easily (well…as easily as it can be done!)
-Elroy on Pike Rally with weight in a ruck = respect. BTW, Elroy also had weighted gloves on = that’s a different level!
-Very solid VQ by Swinger – it was evident that he prepared. Also, good audible to shorten up box jump/burpee combo….that’s a winning combo.
-Swinger said that after reading Freed to Lead he identified as a sad clown. In 6 months F3 has been a fantastic thing for him, and he’s lost 15 lbs.
Naal’s custom therapy
PAX; beckham, gorkha, earl, thriftshop, xbox, naal, skip, jujitsu(FNG), zombie(FNG), blackjack, nietzche, supra
Warmup:
Jog a lap, Cotton Pickers, Windmills, Merkins (pushups), arm circles small\big and forward\backward
Dora 1-2-3 : team up in groups of two, one person runs (to the other end of the field and back) while the other works towards the goal of completing:
100 Diamond Pushups
200 Squats
300 LBCs (Little Baby Crunches)
BOMBS : Like Dora but with these exercises (to help us remember, the exercises spell out BOMBS)
50 (B)urpees
100 (O)verhead Claps
150 (M)erkins (pushups)
200 (B)ig Boy Situps
250 (S)quats
Flutter kicks, Plank, V-Ups, Mahktar N’ Diayes
Words of Wisdom :
Few years back I was into climbing a lot. There was this tough wall I was trying to accomplish for a long time but always failed. One fine weekend I was with my family and few friends in the facility showing off my skills and I probably reached the closest to summit that day than I ever did in the past. While climbing up, my leg brushed against a chipped rock and I started bleeding, though I did not realise apart from a little prick. When I looked down, I could see the small figures of my family and friends way down from that height trying to tell me something with exaggerated gestures. I could barely hear them but it looked like they were trying to egg me on to reach the summit. One final push and I was there. Finally! When I got down, I noticed some angry faces, which I was not expecting. My family and friends told me, they were trying to ask me to get down as I was bleeding profusely. And I thought they were pushing me to complete the summit.
Though I had some folks miffed with me, this incident gave an important life lesson. When you hear noises on your way to your destination trying to push you out of the path, channelize them to work in your favor. Either turn deaf or convert them to positivity.
14 man showed up for some improvements on a sunny Saturday morning @ Heritage park
crew: Hollywood, Grisam, Buckeye WullyBugger, Alexa, Lateral, Magic, Gus , Put-put, Starlord, Dunder ,Schnitzel, Maybe, AC/DC (Q)
warm ups
SSH , Windmill , Merkins, Mountain climbers
Run a lap , 10/20/30 decliners,inclines,dips
10/20/30 sumo squats, step ups , Bulgarian dips
Run a lap then Lt Dans , and so on ..,.
run to the tennis court for some more improvements
2 minutes chalange: AS many as you can : merkins , and LBC
6mom protractor, LBC , and burpees
announcement: 3 Saturday of June 2.o Workout at KIMs 9am ,
words of wisdom: Schnitzel talked about suicide ripples documentary, ho we should not be scared to ask for help
Gasworks on a perfect morning for my VQ
PAX – Husker, AP, Talent, Bartman, Luigi, Dink, Caesar, Legal Zoom, Bangkok, Waxie (VQ)
On mornings like this , Gasworks really shines as an amazing AO. For my VQ wanted to run through some of my favorite and memorable routines from past 3 months.
Warm Up: 50 SSH, 10 Imperial Walkers, Arm Circles, Lap around lot
Mosey to the Landing Pad – Dora 1-2-3 . 50 Merkins, 100 LBC, 150 Sqauts
Mosey to Benches – 20 steps ups each leg, 20 box jump, 20 dips, 20 sumo squats
Long mosey to grass area near water – Jack Webb . Trying to maintain count, commands and math led to a 6 count on the way up. Lucky for us we were just pressing air , so no big deal
Mosey to bottom of hill – Elevens , Merkins and Burpees , top and bottom of hill. This is the exercise that put a dent into my armor at my first workout and made me realize this is not as easy as I thought. Tried to recreate today and it was tough.
Mosey to Whale Tail – 8 Pax on People’s Chair. 2 others come to middle for 10 count of exercise called out by group.
6MoM – Protractor, Freddy Mercury, Plank for 60 seconds to close it out
I had a great time on my VQ and one of the main reasons, was the support from the PAX. Received numerous texts and messages from the folks leading up to today with words of encouragement, advice, and of course some ribbing. Special thanks to AP and Legal Zoom for coming over from East Side for this. Encourage anyone who has not Q’d before to give it a shot, you will not be alone and it is a lot of fun.
WoW – Tomorrow is Mothers Day and we all have a mother , some are married to a mother and know a mother and while we should acknowledge all they do regularly, make sure to reach out to them tomorrow, on Mothers Day and let them know how much you appreciate all the hard work they do.