Month: June 2018

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OG F3 representin’ at Heritage

20 guys at Heritage 

The Pax:

Hops, Snip, Bam Bam, The Dude, The Hoff, Alexa, Ickey, LZ, AP, Grissom, Swinger, Bob, Elroy, Buckeye, Wolf, Handbag, Adrian, Putt Putt, Romo, Hollywood (Q)

The Thang:

Mumble chatter right from the get-go due to so many OG members being at the same AO. Nearly all of the original PS board were in attendance!

SSH, Squats, Merkins

Mosey to bottom of south hill for Jacobs Ladder:

1st set – Mtn Climbers/Jillian Michaels

2nd set – Burpees/Squats

3rd set – Sumo Squats/ Hand release merkins

Bear crawl back to top of hill

Divide into four groups of 5 for 4-corners (10 burpees/AMRAP flutters)

Red Barchetta (classic)

PYS (10 reps)

1 cool down lap

6MoM – LBCs, Upstate Box Cutters, Slow bicycles, pass catchers. 

ANNOUNCEMENTS:

**Convergence next Saturday (7/7) in Tacoma. Defiance AO. Celebrating their 2 year anniversary. All other official Saturday workouts are cancelled. 

Clown car from Kirkland Middle School meet at 6AM. **

Rucks – talk to wolf or buckeye

Base to Space – talk to Grissom

Tough mudder – talk to Gekko

WoW – engage those around you. It’s more meaningful than you may think. 

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PB+J backblast: Roadster to Mars

8 HIMs started at the crack of 6:30pm to get their metabolisms up in order to down tasty IPAs (sorry about formatting — how did WordPress ever get funded??? )

PAX:  Elroy (Q), Schnitzel, Hops, Sticks (FNG), Hail, Miflin, Jemaine, Benda

Warmup IC:  Stretches, SSH, Mt Climbers, Mucho Chestos Pyramidios

The pigskin is introduced, and drops get the Pax increasing 1 to 5 burpee penalties (31 we’re done throughout the workout).

Swedish mile warmup.

The Thang:

  1. Pull-ups I
    1. P1 AMRAP Pull-Ups while P2 does 3 burpees
    2. P1 AMRAP Pull-Ups while P2 Runs up 3 flights stairs and back
    3. P1 AMRAP Pull-Ups while P2 does 10 merkins

Fast feet + growlers, 10 sets

<<Mosey to soccer field>>

4 corners, 10 merkins/corner

2 sets of walking balls to the wall, separated by sumo squats

    Sprint pyramids

<<Mosey back to those high bars>>

Pull-ups II:   P1 AMRAP Pull-Ups while P2 does 20 dip

  1. 2MoM IC: low plank dips and crunches

COT

Announcements

  • This list is vast!  Check it all out at www.F3PugetSound.com
  • F3Dads:
    • Putt-Putt Golf: June 30, 10:30am, Willows Run
    • 2.0 KidsVergence workout July 21  at KMS: 9-10am — Qs needed!!!!
    • Mifflin has the Q Saturday at KMS — prepare for cardio!!!

Spreadsheets:

–  The football is always a great added element to the workout  bringing fun and smiles… Yes, even if it does also result in Burpee’s

– Happy to see Benda come out again, the second one is always the toughest!

–  chain lines roadster to Mars hopped Pilsner is truly Otherworldly

WoW

Jemaine told parable of the two wolves Struggling and fighting with one another within us: the good one that represents friendship, fellowship, cooperation, love, virtue truth,  and the bad one that represents stealing, lying, fear, distrust, Hate.  The grandfather told little child the story, who asked, “which one wins the fight grandfather?“ Grandfather replies “the one that you feed”.

Solid words to remind us of the good wolf in all of us that we need to nurture.

👊

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Defiance: Roll of the Dice

Four guys came out for the Wednesday workout in Tacoma. Matlock, Bivy, DDT and Lunger (Q).

After warmups of SSH, Mericans and a 400m mosey, the workout began.

The pax picked six exercises (Q had discretion to remove any): Mericans, dips, Russian twists, accordians, squats and burpees. The Q rolls a pair of dice. The number rolled x 10 is the reps for the selected workout. For example, we did burpees first. A six was rolled so we did 60. Then there were 40, four- count Russian twists. Go through the list – twice.

The looks on Bivy and Matlock’s faces was priceless when they realized how the workout operated and they had picked burpees. DDT knew what was what because this was inspired from a ruck we did in May.

A good workout. Everyone was tired and ready for dinner.

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Sprinkler Tag at Crestwoods

6/27/2018 at KiMS

9 men showed up for a little sprinkler tag and etc. at Crestwood park this morning.

PAX present: Jermaine, Buckeye, Bam Bam, Kramer, Spotlight, Elon, Worthington, Gilligan, SPAM (Q).

No Gloom to be had–just another sunny morning in paradise until we got started on the pain:

Warmitup:
SSH x 20, Cotton Pickers x 10, Wind Mills x 10, Good Mornings x ~8 but really no idea*.

CoP: Merkins x 15, Plankorama 2 min, THE AP-Diamond (ie growler diamond merkins x 5). Little baby arm circles x 10 each direction.

The Thang:
Mosey to Crestwood soccer field where the sprinklers were singing their songs*, split the Pax in 2.
Pax 1: Out-and-back Red Barchetta to include 100 SSH, 75 MC, 50 LBC, 25 Merkins, 10 Burpees.
Pax 2: 4 corners: 10 Merkins, 10 squats, 10 squats, 10 Burpees–AMRAP until Pax 1 is complete
Flapjack and repeato.

Mosey to playground
Pax 1: down the stairs and back up
Pax 2: 5 pull ups and 10 Burpees–AMRAP* until Pax 1 is complete.
Flapjack and repeato.

Mosey to street, hit AMRAP sumo squats while Elon goes back for his gloves on the soccer field.

AYG run back to CoT, Done.

Spreadsheets:
* During Good Mornings Worthington Nathan Merz showed strong leadership by subverting the cadence with the phrase “good-morning” at EVERY count (including YHC’s 1-2-3). The rest of the pax joined in (lemmings) and laughter ensued. YHC’s cadence was drowned out and we moved on to Merkins.
* Sprinklers were mostly unavoidable, but became a welcome refreshment at the sweaty second-half.
* the pull-up and Burpee combo torched the shoulders, YHC will be feeling it today, hope it is the same for all.

Announcements: Rucks, Tough Mudder, and Putt-Putt. Refer to the calendars.

WoW: Jermaine expressed appreciation for the routine of F3 and the sprouts of good things coming from it in his life. I piled on with a lament for family being gone and a lot of routines with it, but F3 provides some structure to help with that.
We dispersed at that point, but a shout-out to Bam-Bam, who stopped me in the parking lot and encouraged me to reach out to some buddies and remember that I need to value and take care of myself too, that family is important, and it sucks to be apart, but they are not everything. There is a “me”, ie, I am important to take care of even when alone. Truth. well said and well received, and true for all y’all as well.

Get after it today gentlemen.

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Dodging Rain Drops for the Boxtrot

3 Men met in Redmond for a Boxtrot run.

The PAX: Hollywood (Q), Salsa, Worthington

The Thang – Hit the trail, turn left. 2 miles out, 2 miles back. Salsa’s watch had us at a 9:18/mile pace.

Great discussion the whole way. Recapping Worthington’s weekend.

At the end we discussed training for the Rucks coming up. The benefits of adding PT into the training sessions, and working with Kettle Bells and other coupons.

WoW focused on getting better and pushing ourselves. Always grateful for F3.

As always…the rain took a break for the majority of our run. Started to come down hard again as I was driving home. Don’t be scared by the rain. Get out there!

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Spinal Tap on tap at MOHAI–take it up to 11

6/25/18 MOHAI
9 men made the decision to improve themselves at MOHAI this morning. Their names: Kojak, Wooly Bugger, Hurley, Scuba Steve (down range from FThree Louisville), Bangkok, Stigmata, Sundevil, Scrum, SPAM (Q).

Warmitup: Cotton Pickers x 11, Windmills x 11, Good Mornings x 11, SSH x 20, Merkins x 11, Mountain Climbers x 11.

The Thang:
MOHAI Lap: South side lunge walk (sumo squat for the 6), East side high knees (Al Gore for the 6), North side butt kickers (plank for the 6), West side bear crawl (plank for the 6). Mosey to fountain.

5 rounds of fountain sprints in groups of 3:
1st round: 2 pax partner shoulder taps, 1 pax sprint around the fountain, rinse and repeat so everyone gets a sprint.
2nd round: 2 pax burpees, 1 pax sprint
3rd round: 2 pax Leprechaun in the woods, 1 pax sprint
4th round: 2 pax SSH, 1 pax sprint
5th round: 2 pax sumo squat, 1 pax sprint
Mosey to beach.

Beach: 10 burpees OYO, Jack Webb Spinal Tap edition–Up to 11. Good idea Scott Gekko. Mosey back to fountain.

10-20-30 at the fountain: box jump, step ups with knee raise, dips. Mosey back to CoP.

7 MoM: Captain Thor, Spinal Tap edition–take it to 11. Hat tip to Scott Gekko, that Spinal Tap is a gift that keeps giving. 45 seconds left–Brotractor.

Announcements: CSAUPs coming up, 2.0 workout 3rd weekend in July. Keep an eye on the calendar.

WoW: YHC’s family is gone on various trips and excursions for the coming week which left a very quiet and very empty house behind. YHC loves his house and has been remodeling it for about 4 years straight. Nevertheless, without the people in it, it is not home, and it means very, very, little. YHC is struck anew at an old truth we all know: it is the people in your life that really matter–the stuff is meaningless without the life. Treasure the time you have with your loved ones–they are the only true wealth.

Spreadsheets:
*Scuba Steve–Having down range guys show up at a workout is one of the coolest things about F3
*EH’d a guy named Jason running by during Warmitup (EH master, Alexa Stephen Burke might have kept him there longer) but he fell out after the MOHAI lap–keep an eye out for him, I think he could be back.
*Spinal Tap editions of 1:4 elicit some good noises from the pax
*Hat tip to Hurley Darby Haskins on the final 4 rounds of Captain Thor–his voice and enthusiasm carried us to the end when I was about crippled and unable to talk from the abdominal pain being inflicted.

Go get it today gentlemen–always an honor to lead you in a workout!

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Hat Trick at KMS

Beautiful warm morning at Kirkland Middle. I got to be Q for the third time in a row, new record for me!

The Pax:

  1. Gilligan
  2. The Dude
  3. Singlet
  4. Mifflin
  5. Cowboy
  6. Spotlight
  7. Bam bam
  8. Jemaine
  9. Guero
  10. Lateral
  11. Worthington
  12. Spam
  13. Hail
  14. AC / DC
  15. Kramer (Q)
Warmup
SSH
Imperial Walkers
Sumo Squats
Merkins
Mtn Climbers
arm circles
Bearcrawl to hill
Mosey to front
10/20/30 decline incline dips
15 box jumps
Mosey to courts for suicides
Mosey to Jack Webb
Mosey to Rt 66
down stairs
Maori Burpees courtesy of Jemaine
Up stairs
2x 5 pullups in pairs
mosey back
Mary:
Captain Thor
50 LBCs
Flutters
Freddy Mercury
Bro-tractor
Words: Community – Wolf mentioned to me after the F3 2.0 workout – 86 dads and kids showing up really felt like a strong community! More touchpoints you have the stronger it is whether it is different events or getting together outside of F3. Put in more and you get out more.
Thanks for letting me lead – great way to start the day. Who wants next week?

—

Scott Brady
scott.m.brady@gmail.com
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Triple Marchetta

11 PAX got after it Monday @ MOHAI: Big city, Squid, Sun Devil, Bangkok, Hurley, Elroy, Wooly Bugger, SPAM, Meetup, LaFleur, 529’er (Q)

CoP: 

SSH, Merkins

The Thang:

Ascending burpee ladder on the mosey to the salmon ladder. 5 stops.  1/2/3/4/5.

Triple Marchetta on Salmon ladder. 3x normal exercises at each stop:

– 300 SSH

– 225 mountain climbers

– 150 LBCs

– 75 merkins

– 30 burpees

Descending burpee ladder on the mosey back to start. 5 stops. 5/4/3/2/1.

MoM: 

Fast cadence LBCs x 121

Announcements:

– 8/17GoRuck Star Course 50 Miler

– 9/22Tough Mudder

– 10/19 Custom GoRuck Tough for F3. Sign up via link: https://www.goruck.com/event-14722/

WoW:

LaFleur shared that part of being a good listener is making people feel comfortable. If you don’t make people feel comfortable enough to open up, you won’t have anything to listen to. Solid.

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F3 Puget Sound News

June 18th, 2018

86 Post to F3Dads 2.0 Workout!
A terrific time was had by all this last Saturday at the F3 Dads Workout Q’d by Kramer & Elroy. Thank you both for a great time. Read the Backblast here.

Comz Updates
Xbox has been busy crafting the vision for the future of Comz. You can read it here.

The immediate actionable takeaway is that you can post Backblasts to Facebook if you so choose.

Upcoming Events

Saturday, 6/22-24 – Worthington Family Weekend – Richland
One open spot! Contact Worthington.

Saturday, 6/30 – F3Dads Putt Putt
Bring your 2.0 and let’s play some Putt Putt golf!

Friday, 8/3 – Support RUCK & WOD
24 hour event supporting Sammamish Animal Sanctuary. Blue is the Q.

Friday–Sunday, 9/14-16, Lake Kachess F3 Family Camp Weekend
Guero is the Q. Details here.

Upcoming CSAUPs

8/17 – Star Course 50 Miler
Ruck 50 miles in under 20 hours. 11 HC’s so far. Wolf is the Q.

Training is on Wednesdays & Sundays, Bridle Trails at 5 AM. Meet out front of Ben Franklin Elementary.

9/22 – Tough Mudder
10 miles of mud and fellowship.

9/30 – Seattle, Base 2 Space
Climb the Space Needle. Grissom is Q. Use code “burke” and save $10 with early bird special.

10/19 – Custom Go Ruck Tough
Sign-ups are limited! 20 Spots Left!! Wait list after that. Buckeye is the Q.

How to register:
1. Go to this eventbrite page and pay. The first 35 people get in! This is what will save your spot. Once you pay.

2. Go to the goruck page and register for the event here–

Patch Program
The Patch program is started with a bang! Many of us are well on our way to our Redwood Patches and there is a bevvy of CSAUP’s on the way to help earn the 4-3-2-1 Patch. If you haven’t heard about the patch program yet, find all the details here. Ickey is the Q.

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F3 Puget Sound Comms Plan

BLUF:

The main goals of comz in F3 are to make sure everyone knows what’s going on and to have a platform for mumblechatter that allows for both encouragement and a bit of trash talk.

The main goals of the backblast are to EH those that missed the workout, encourage those who were there, and possibly give ideas to other Qs to beat down the PAX.

With the growth of F3 Puget Sound, attempting to meet these requirements for the entire PAX has proven difficult. Any tool that has mumblechatter for more than 100 men will likely get too chatty and hence ignored, removing its effectiveness. Although it is nice to read backblasts from every site (we have a lot now), the time commitment to read them all proves overwhelming…and having everyone read them isn’t the requirement.

Mumblechatter: In an effort to simplify our tools while meeting the requirements, Slack will allow for us to not only mass chatter when it’s necessary but also divide by channels to better target to the correct audience. Also if you haven’t joined the feed channels (Twitter, f3nation.com, and f3pugetsound.com), you are missing out. It really helps to not miss anything.

Primary Information Source (PIS): Our website https://f3pugetsound.com will continue to be the primary location to find all the goings on in our region. It will list all 1st, 2nd, 3rd, and Special events (Worthington weekend fun, CSAUPs). We also have the option to use the website for sharing content to the bigger F3NATION (our mumblechatter tool is mostly, if not all, private).

Backblasts: As the requirement for backblasts doesn’t include sharing to the Nation, posting to the website (PIS) is not mandatory; on special occasions where we do want to share, we absolutely should and blast it on Twitter!!

Board communication: The primary method for this in the first couple years was a newsletter and the only reason to dump that idea was the cost. With the help of Dig Dug, another free email method was found. Expect to see F3 Puget Sound updates 2-3 times a month.

Other Comz:

  • Twitter is quite popular throughout the Nation. Many of our PAX have accounts, so if you want to post something and don’t have an account, feel free to ask @f3xbox.
  • Instagram is used by Gekko and probably Alexa as well.
  • Facebook will stick around for a while but will be eventually retired; the main reason is that it does not meet the requirement for private chatter.