Month: June 2018

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GoRuck D-Day Light (CSAUP)

Event: GoRuck D-Day Light Memorial (Seattle, WA.)
–
PAX: The Natural, Xbox, Journey, 529’er
–
The Thang:
Start in Puget Sound @ Myrtle Edwards Parkwith a few hydro burpees (in 3-4 foot deep water) & flutters w/ rucks on. Ruck to Kerry Park, MOHAI, Freeway Park, and back to start. PT was nearly non-existent, but the distance / weight was pretty good for a Light event. Team weights included 25 lb. D-Day memorial crate, large water container, medical ruck with full kit, 6-ish 40 lb. sandbags and a couple 60 lb. bags. This was a memorial event for D-Day. Cadre shared some great stories and information about the invasion itself, and individuals in the group shared stories of individual soldiers on the ground (researched and memorized beforehand).
– Total time: Just over 5 hours.
– Total distance: Just over 6 miles.
– Total ascent: 573 ft.
Takeaway: Light events have a 100% completion rate for a reason. They are fun, but they are not very tough. There may be some challenging moments, but overall it is pretty easy going. Great entry point for PAX into the world of rucking events. If someone has been doing F3 consistently for just a few months, they can absolutely do a GoRuck Light. Great confidence builder for moving up to Tough and beyond.
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Toeing the line of failure

Pax of 32 posted for the official launch of Heritage Park.

Body Shop, Lateral, Combover, Falcon, Valdez, Shark Bait, Maybe, Kramer, yo Adrian, Kojack, Sleepless(FNG),The Hoff(FNG), Rivet, Bam Bam, Elroy, Guerro, Alexa, Buckeye, Germaine, 

Ga Ga(FNG), Wipeout(FNG)

Hollywood, Wolf, Magic, Grissom, Swinger, The Dude, Goose, StarLord, AC/DC, 

and Singlet on the Q

Thang-

 Warmup 

  -20 SSH

  -10 hr/plyo mericans

  -10 delay jump squats

  -lap around trail with inside/outside shuffle, skip and inside/outside karaoke 

 Sprint pyramid 

  AYG 100 yds, jog the rest of the lap  back to start 

  AYG 150, jog the rest

  AYG 200, jog the rest 

  AYG 150, jog the rest 

  AYG 100, jog the rest 

Mosey to bottom of hill for crawl laps- bear, crab, side and crawl bear

Partner up for 1 lap of crawling catch me if you can. 1 does 10 burpees while 2 bear crawls trail. 1 the runs to meet 2. Flapjack 

5 MOM

  10 “Scared Cats”

  20 LBC

  10 Supermans 

  L and R Beauty Queen stretch 

We had some strong FNGs out there this morning. Nice to see some new faces pushing the group.

Announcements 

  Magic- 5K mud run tmw

  2.0 workout at KIMS/Crestwoods 0900 6/16

  Worthington’s family weekend in Richland last weekend of June.

  50 mile ruck in August- check with Wolf

  Custom tough ruck in Oct-Buckeye

I didn’t get any words in but just wanted to offer my thanks to the group for the feedback and support on the coaching app this week. I’m one lucky SOB to have the opportunity to lean on you all…and lead you in a beat down from time to time. Enjoy the weekend fellas!

 

  

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Return of Ickey

THE RETURN OF ICKEY! DT Bellevue, 6/2 Backblast

7 men, one clad armor and two that probably shouldn’t have, got after it in pursuit of their Redwood patches.

PAX:
Dilfer, Blue, Spotlight, Xbox, FSBO, Ickey, Dig Dug (Q)

THANG:
CoP- x20 SSH, x 10 Squats, x10 Cotton Picker, x10 Good Morning

Snag the bags and mosey to pool.

Partner up. P1 AMRAP exercise, P2 run a lap around the auditorium and then flapjack. Squats, Merkins, Lunges, Bent-over Row, Flutter

Mosey to the tree.

Partner up. P1 run 400m with sandbag, P2 balls to the three. Flapjack. Repeato.

Leave the bags, mosey to short-wall.

Swedish-Plank-Bear
Line up for decline plank. Man in the back bear crawls to front. Repeat until every man has bear crawled. Repeat with Stiff Legged Bear, Table Crawl, and Crawl Bear.

Crawl Bear back to the bags.

Partner up. Wheelbarrow 100m. Empty wheelbarrow back.

Mosey to start.

ABORT MOSEY! – Operation find Spotlights keys.

Keys found. Resume Mosey.

Blue leads us in 6MOM of Butterfly Situps, Flutter, and Upright Flutter.

MOLESKIN
Blue in his weight vest is a sight. A 200 pound beast of man in armor, carrying an 80lb sand bag running around … yeah, that drew some looks.

Dilfer, with his “eff this wheelbarrow junk” opting instead to fireman carrying Dig Dug like he was a twig was a special moment.

Ickey’s return was made official with his “Really? Crawl-bear all that way?” mumblechatter

FSBO while crushing out bent-over-rows looked up to find his partner (YHC?) not moving gave a special brand of encouragement with his “Get running!” comment.

Dilfer’s response to aid while clearly looking like he was going to splash with “No, it’s fine. I’m just dizzy.” showed the spirit of a true fucking warrior.

WORDS
From Ickey- Sometimes, we don’t realize how good we’ve got it. Ickey recently experienced this firsthand with being IR for the last 3 months and unable to participate in F3. Besides Ickey clearly growing rotund and out-of-shape, the real hit was on the 2F. Don’t take it for granted.

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Last Day of May, THURS @ MOHAI

4 Men came out and attacked the day at Mohai.

The PAX: Gekko, Kojak, Perogi (f3 NC), SunDevil (Q)

The Thang:

*Warmup-SSH, Merkins, Mt. Climbers

*Mosey to Bird Latrine/Bird Pond. Burpee ladder: 10 Burpees run around Pond, 9 Burpees Run around Pond etc. to 1 Burpee.  50 LBCs

Mosey to mini dock. Black Jack mini stair climb. 1 Sumo Squat on dock,  run up stairs, 20 Plank ups. Run down stairs 2 Sumo Squats, Run Up Stairs 19 Plank Ups. PAX calls out an exercise to switch to on the top after 2 rounds, continue Sumo’s on bottom. We got some cool ones in here from Perogi, I can’t recall the names, but I was sore!

Mosey back to Lawn area, follow the leader step ups.

Mosey to Museum stairs, stair push up x 10, legs move up a level, hands stay in place. x 5 stairs.

Mosey to Orca dock. 10-10-10 incline, decline, dips. Done.

*COT

*Announcements: Patch program, Worthington family fun weekend, starting a new PAX in DC (Arlington) so if you know anyone interested give them a push!

*Words: We take notice when some of our core regulars go missing (KEMP!), they appreciate being reached out to. Continue to reach out to those that go missing after only attending a few sessions, it’s motivating to hear from someone within the group.

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Surprise Sand Bags!

13 men got better with the help of some little friends.

PAX
Thrift Shop, Zune, Kobe, Dilfer, Snip, Xbox, Zombie, Tiny, Alamo, FNG Unicorn, Nietzsche, Brady, Dig Dug (Q)

Thang

CoP; x30 SSH, x20 Mountain Climber

Mosey to YHC’s car – Hmm, why are we in a parking lot next to a car? … SURPRISE!

Pickup 4 sandbags. Mosey 800m to soccer field.

4 men run 100 yards with bags, winner of the run chooses next exercise for the PAX that AMRAPS …. Burpees, Sumo Squats, Yellow Hammers, and something …

4 men bear crawl drag bags 20 yards, crab walk back. Winner of crawls chooses next exercises for PAX that AMRAPS …. Merkins, Jump Squats, Squats, One-leg Burpees

Mosey 100m.

“Bear with Me” –

Bear Crawl 10 yards
x20 Merkins
Bearl Crawl 10 yards
x20 Squats
Bear Crawl 10 yards
x20 Big Boy Situps
Bear Crawl 10 yards
x20 Flutter

Bags must accompany the PAX

Repeato.

Finish our 100 yards with 20 yards of Bear Crawl.

Mosey 800m to CoP.

Nietzsche, leads PAX for COP of: x20 Crunches, x20 Flutter, x20 Leg Raises

Moleskin
FNG Unicorn brought the heat with some fast Bear Crawl drags.
Snip, with the one-leg burpee call … respect!
A big thank you to Ickey for loaning me the bags. Thank you.

Announcements
Patches! Lots of opportunities for Redwood patch; Log Boom, MSFT, Heritage, Bellevue
GoRuck Light this weekend

Words
Not feeling it today? Do it anyway and if you still don’t feel tomorrow, then you can skip it.

 

 

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6 Men Trying New Things—

6 men came out for a great night of trying some new workouts at PB&J.

The PAX: Snip, AC/CD, Skynet, Miflin, Razr, Dunder (Q)

The Thang:

*Warmup-SSH, Merkins, Squats, Mt. Climbers

*Mosey to hill behind covered area

*Bernie Sanders- Begin at bottom of hill and run backwards up steep hill.  5 reps. FEEL THE BERRRRRNNNN.

*BOPO-1 Burpee, 1 Single Leg Burpee, 1 plank jack, other single leg burpee. Repeat 10 reps on your own.

*Dora 1-2-3-Partner up. 100 Merkins, 200 LBC’s, 300 Squats between partners. Partner 1 runs to school while partner 2 does exercise. Continue rotating until completion.

*Bernie Sanders-2 people that won’t be named were late and missed this so we did a repeato so they could feel the berrrrnnn.

*21s- 2 Count SSH. PAX counts aloud reps 1-5, silent count 6-21. Everyone must end at the exact same time or there is a penalty workout.  *this was kind of awkward.

*La La Leggy-20 reps of the following exercises with no rest between. Squats, Lunges, Jump Lunges, Sumo Squats, Calf Raises. *Pretty painful after the Bernie.

*Mosey back to Chainline.

*COT

*Announcements: Patch program, Worthington family fun weekend

*Words: I had the opportunity to meet up with F3 Loiusville (Louval). It was a great experience to meet some F3 guys all the way across the country and they bring you in like one of their own.  Highly recommend finding a group while out on your travels.

 

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20 on the Dock at LBP Redwood Day

20 men posted at Log Boom this morning to get better and start their quest for a tiny red patch.

PAX: Magic, 5th Wheel, Olaf, Narwhal, Guero, FSBO, 7-Layer (Cotter), Gekko, Dunder, Mifflin, Drydock, Mash, Lafleur, Buckeye, Sundevil, 529er, Hurley, Salsa, Alexa, SPAM (Q).

WARMITUP: Cotton Pickers, Windmills, SSH, Mountain Climbers, 12x each, IC

PLANKORAMA: Hi-plank, Lo-plank. During Plank we held a mini-Q-school: when in charge, take charge = audible cadence and clear direction. 5th Wheel led us in 10x Merkins IC, Olaf led us in 10x Squats IC, and Drydock led us in 10x Diamond Merkins IC.

Hairpin Sprint w/ Burpees at the corners.  The Hairpin is 2 legs, each about 200m. 5 burpees at start, middle and end at the Tarmac.

Partner up for Catch Me If You Can–exercise was 1 burpee, 1 Merkin, 1 Jillian Michael. Go from Tarmac to the dock.  Mosey to small docks with your partner.

The Revolver: each pair called an exercise for the rest of the PAX to AMRAP, then ran to the middle of the horseshoe for 10 Partner Handslap Merkins, then run back and next pair goes until each pair has called an exercise: Squats, WW1s, Captain Thors, Flutter, Plank Jacks,  Burpees, Sumo Squats, Merkins, Freddy Mercurys, and Partner Handslap Merkins–Nice touch by 529er to finish it.

It was 6am at this point so YHC called a modified Dora with run to the end of the dock and partners combined for 50 merkins, 100 squats, 150 LBCs.

6MoM: 20 flutter, 10 flutter arms up, Captain Thor 1-4-1

Announcements:

  • Patches etc,–hit the posts on the interweb to get the details
  • Custom Tough is coming 10/19, Buckeye is Q, it promises to be AWESOME–check it out.
  • Terrain Race is coming up this Sunday. 5K with obstacles, $30–pretty cheap as far as CSAUPs go.

WoW:

  • Gekko doubted YHC’s mettle and judgement to start the LBP AO, but doffed his imaginary hat to the apparent success of the morning.  Gekko is on Q next week–we will see what he can bring to the table.
  • Alexa asked for “real” words.
  • Gekko said “Gratitude, bitch, get some.” YHC laughed heartily in the moment and several times later in the day, just thinking about it.
  • YHC offered the When in charge-Take charge maxim as a challenge for the day: find a place in your life today (home, work, wherever) where you can take charge and lift yourself, the people around you, or the situation you are in by exerting the force of your leadership.  You have more power than you realize, and when faced with a grumpy kid, an exhausted wife, or a soup sandwich at work, you can lift that situation to a better place by stepping into it with leadership instead of mentally shrugging and passing it by.

Let’s get it gentlemen–an honor to lead you this morning.