1,011 LBCs at The Needle

11 PAX got after it Wednesday @ Space Needle: Talent, Hurley, Squid, LaFleur, Lateral, Schrempf, Meetup, SunDevil, Bangkok, LaFleur, 529’er (Q)

The Thang:

5 stations w/ 1.45 miles of total mosey in between. Exercises distributed evenly at each stop.

Total Exercises:

50 inchworm plank up merkins

200 little man in the woods (aka smurf jack)

1,011 LBCs (fast cadence)


– Hurley VQ on 6/11 @ MOHAI. Get some!

– 8/17 GoRuck Star Course 50 Miler

– 9/22 Tough Mudder

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


Talent reminded us of Passport’s FB post yesterday. He is going through some difficult times. Many have already reached out immediately upon seeing his message. F3 is there for him – just like it is for all of us. It’s easy to take that fact for granted when things are going well. Remember that this group genuinely wants to help anyone who is in need. Anytime.

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.

Around and around

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


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.


Slow cadence flutters x 20 (4 count)


– 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.


– 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.

MOHAI Monday: Infinity back and forths

13 PAX got after it Monday @ MOHAI: Gekko, Scrum, Stigmata, Scrum, Talent, Hurley, Squid, Wooly Bugger, Waxie, Bangkok, LaFleur, 529’er (Q)


SSH, Merkins, LBC fast cadence x 100, squats

The Thang:

– Sort into 5 teams of 2 and one team of 3.  Each team of 2 does 100 reps as a team. Team of 3 does 150 reps. One person runs 150M out and 150M back while other does AMRAP. Once completed, all teams sync up with the 6 and match their cadence until all clear.

– Exercises done: WWI, Hand release merkins, Carolina dry docks, star ups, sumo squats, step ups.


Low plank jacks


– Hurley VQ on 6/11 @ MOHAI. Get some!

– 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.


“The virtue of innovation seldom compensated for the vice of inadequacy.” – Garry Kasparov. Different does not necessarily mean better. Focus on getting better first.  Innovate only when necessary.

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)


– 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.


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.