Bellevue: A Perfect Morning to Get After It

Nine men showed up on a perfect spring PNW morning to get better.

The PAX

Xbox, Lateral, Salsa, Kelvin (FNG), DigDug, Kojak, Legal Zoom, Detro (FNG), AP (Q)

The Thang

  • Run to field
  • Warmup CoP: SSHs, Merkins, Squats, Mountain Climbers
  • Pair up. Dora 1-2-3.
  • Form teams of 3. Hand-slap Merkins with descending (3, 2, 1) burpees
  • Jack Webbs
  • Lt. Dan
  • Escalator with lap around fountain
  • Mosey to far side of field
  • Escalator with lap up/down stairs
  • Mosey back to start
  • 3MoM
  • CoT

Spreadsheets

  • Best weather day of the year thus far.
  • FNG Kelvin crushed it. His hospital name sounds like Celsius, so Kojak nailed the naming with Kelvin.
  • Speaking of Kojak, he was on fire with the naming. When told the other FNG was in IT work and had moved here from Detroit, Kojak deemed “he took the IT from Detroit.” Hence, FNG Detro.
  • I continue to be impressed with the men who post to the growing 3rd F group. But they made me and LZ almost believe we would be working out alone with their 6:58 am arrivals.
  • Coffeeteria was classic. Detro got comfortable quick, especially with LZ. “You met your wife when I was one.” Hahahah.
  • Words: Give this away, and find your community. It’s why F3 was created.
  • Thanks for the opportunity to Q, DigDug!

Crushed in a Circle

11 PAX showed up to get better and got smoked….mostly in a circle:

PAX: Thriftshop, Earl, Gorkha, Skip, Frigid, Nietzsche (rename from POG, which come to find out was a pretty bad insult), FNG Jordan, FNG Tiny, FNG Blackjack, FNG Supra, and Xbox(Q)

Warmup: lap around the field, 10 IC Cotton Pickers and Windmills; 10 IC Merkins, 15 IC Arm Circles forward and flapjack

Thang: Nietzsche forgot his shoes but was still encouraged to come, so I made an adhoc decision to do mostly core:

Legs: 10 IC Sumo Squats, 10 IC forward lunges, 10 IC Squats, and 10 IC reverse lunges; repeato but OYO

Chest: 10 IC Merkins, 10 IC Wide-arm Merkins, 10 IC Diamond Merkins, and 10 IC Arm Shoulder Presses; repeato OYO

Abs: 10 IC Flutters, 10 IC Rosalitas, 10 IC Dollies, a couple 10 second holds by the PAX; repeato minus the 10 second holds.

Running: We needed a little running to finish it off: jog half the field, sprint second half, and back the same motif: repeato for a total of 3

Note: this almost made Blackjack Merlot…but he held it up.  That would have forced May 4th to be deemed Merlot Day since Logboom got one too.

5 MoM: 10 IC heal touches, heals to heaven, and eagle crush left\right; plank until close…..and done.

Announcements of all our new test locations.

WoW: Supra gave us advice to drink more water :).  Great advice.  YHC added the encouragement that F3 is a great place to gain leadership in a safe place.

It was a pleasure to lead you today men.  I hope everyone got stronger.  Stay active and stretch this week.  See you all in the gloom soon enough!!!!!

OTB Thurs MOHAI OTB Workout

PAX(8):

Gekko, 529, Kemp, Bangkok, Wolly Bugger, Waxy, Samsonite, Sun Devil (Q)

It was a beautiful morning to break in a new possible future workout. The sun was already rising as we started off with ab day:

The Thang:

SOS, Mtn Climbers, Plank Jacks, Fred Mercs, WW1s

Mosey to sculpture built for step ups, follow the leader, step up all the way around it. Pump heart rate.

Mosey to bench cluster. “Traditional” 10 inclines, 15 declines, 20 dips. Repeat: Mtn Climbers, Plank Jacks, Fred Mercs, WW1s

Mosey to fish ladder.  Run to each level perform exercise, run to bottom perform exercise. Exercise: “Traditional” 20 mercs on levels, 20 WW1z on bottom.

Mosey to Goose poop pond. Do one exercise x10, run around pond, do another exercise x10 run around pond etc. Exercises: Mtn Climbers, Plank Jacks, Fred Mercs, WW1s

Mosey to home. Finish with Plank Ups.

WoW: It’s hard to recruit friends to wo at 5:30, lot’s of excuses and no shows, but don’t give up on them, especially those you think could use it the most. It’s a great time to get people out because of the weather, so reach out to them again. PBJ’s are a great way to get those FNG’s out with the promise of post f3 brewski’s.

 

 

OTB New AO: Log Boom Park

Nine men showed up in the gloom at the top of the lake this morning and made themselves better.

The PAX: Gekko, Dunder, 529er, Lafleur, Worthington, Sea Bass(FNG), Narwhal(FNG), Lateral (LIFO), SPAM (Q).

Warmitup: Cotton Pickers 10 IC, Windmills 10 IC, SSH 20 IC, Merkins 10 IC, Plankorama 60 sec., Carolina Dry Docks 10 IC.

THANG:
-Mosey to short wall for 10-20-30: Derkin, Incline Merkins, Dips.
-Jacob’s Ladder with Burpees over Catalina Wine Mixers (AKA Singlet Merkins–hi plank lo plank push up).
-Mosey to crow’s nest for 20 sumo squats OYO.
-Mosey to end of dock and split into teams of 3 for Dora 1-2-3. Teams completed 100 merkins, 200 lbcs, 300 squats, while one pax ran to end of dock and back ~100yds one way…maybe more. Cycle through until all reps complete.*

6MOM on the dock: Flutter 20 IC, Flutter arms up 20 IC, Brotractor 60sec, V-ups 10 IC.

WoW: Quote from composer Aaron Copland: “Inspiration may be a form of super-consciousness, or perhaps of subconsciousness–I wouldn’t know–but I am sure it is the antithesis of self-consciousness.” 

Who we are really meant to be and do–the really important things in our life–are discovered outside of “self-consciousness” and the worry about our status or what people think of us. Worthington pointed out that it is demonstrated by FNGs showing up and pushing to their limits with a group of men they don’t know (yet).  Make it a point to “lose track” of yourself a lot–it happens when you push yourself physically, it happens when you are really leading–ie focused on those you are responsible for and not what you look like to them (#Qsignup) but you can make it a habit too.  YHC suspects there is more happiness and more value at the antithesis of self-consciousness.

Spreadsheets:

-Fantastic AO. Dock has lots of potential and during Dora, *FNG Sea Bass demonstrated that it is a tidy spot to spill the merlot! #feedingthefish, #thatswhyhisnameisseabass

-Hat tip to Lafleur for double FNGs EH’d on the inaugural day for the AO.

-Strong support from PAX for a successful first day–thank you!
-Kemp: Absent

-Same time same place next week, Lafleur on the Q!

YHC out!

Seattle PB&J

Seattle PB&J

PAX: DINK (Q)

Thang:

Warm-o-Rama: SSH X 20, Merkins X 20, High Knees X 20, Butt Kickers X 20

Swiss Run around park.  Alternate jogging and sprinting

On the Pad, lunge to corner then 10 merkins.  Lunge to next corner for 15 merkins. Lunge to next then 20 merkins.  Lunge to start then 25 merkins.

Mosey to Platform

Decline merkin position.  Walk halfway around then back.

10/20/30 Box jumps/step ups/dips

Mosey to hill.

Sprint to top, do 5 pushups.

Sprint down for one four count SSH

Sprint up for 4 pushups, down for 2 SSH

Repeat until done.

Mosey to field

Hip Heists X 10,

3 MoM

Thoughts – although no one else showed, it was good to be out and be moving.

Afterwards went to Fremont Brewing.  It….was….packed. At first sat by myself, but people filled in.  Told them about F3. Guys dismissed it at first, but the ladies in the group said they could use some toughening up.  Keep spreading the word!!!

MOHAI Triple Crown

13 PAX got better Monday morning at MOHAI: Gekko, Kojak, Spellcheck, Samsonite, Stigmata, Talent, Meetup, Kemp, SPAM, 529’er (Q), Bangkok (q), Wooly Bugger (q), LaFleur (q)

NOTE: This was the maiden voyage of the “Triple Crown Q”. We had Bangkok, Wooly & LaFleur each do 10 minute “micro Q” segments during the workout. Primary Q led warm up, MoM, and “cool down” exercises in between each of the “micro Q” sets. I’ll be posting more info to Site Q’s directly as we refine this.

Warm up: SSH, Merkins, Squats, 10 burpees OYO.

Wooly’s 10 minute “micro Q”: 

– Partner up. As a pair, complete 100 sumo squats, 200 merkins, 300 squats & 6 laps (approx. 150M).

– My favorite part of this Q was that Wooly called what would have normally been half a workout. Classic! I don’t think anyone finished all of the exercises, but it felt like 25 minutes – not 10.

Cool down = 10 count, 12 burpees OYO, 30 LBC in cadence

Bangkok’s 10 minute “micro Q”: 

– His theme was “Hands always on the ground.

– Crab walk the length of the dock (approx. 60 meters). 20 merkins.

– Bear crawl back to start. 20 plank ups.

– Repeato with 40 reps at each end. Do as much as you can OYO before 10 min is up.

– This was simple, hard, and purely you vs. you. Great Q!

Cool down = 10 count, 14 burpees OYO.

LaFleur’s 10 minute “micro Q”: 

– 20 decline merkins, 100M jog, 20 decline merkins, 100M jog back to start

– Repeato circuit w/ 20 step ups.

– Repeato w/ decline merkins.

– I’m not going to lie, this one was sneaky. The decline / step up combo at the end of this workout was HARD. Hat tip to LaFleur for sneaky difficulty, as well as clear instruction to PAX.

Cool down: 2 min AMRAP step ups

MoM: 40x LBC (4 count with fast cadence)

Announcements:

– 2 “pilot” workouts going on this week. Exciting to see F3 starting to go viral! MOHAI 0530 on Thursday & Log Boom Park (Kenmore) 0530 on Friday.

– GoRuck light 6/2 @ 1400 hrs. Sign up. Get some.

WoW:

Gekko shared his experience at the GrowRuck in Ohio over the weekend. Key points were:

– 115 PAX F3 workout was inspirational!

– Be proud to represent F3 Puget Sound wherever you go. There will always be people you can help with what you learn in the gloom.