Did he say Swirly?

Did he say Swirly?

The Needle draws visitors whether you are going up for the views or running around the base to sweat your ass off.  Awesome to have three folks from out of town today!

The Thang

14 men chose to get up and get better this morning.  And I appreciated each and every one of them.

Alexa (Q), AP (Royalty), Crabs, FIB (Naperville), Heat (Chicago), 529 (ShadeOn), Wooly Bugger (ItLookedEasy), LaFleur (NewSiteQ!!!!), Bangkok (Crushedit), Dookie (2ndWrkoutPfft), The Bobs (FNG), Luigi (GreatJobToday), Rev. Flo-Rida (CLT Metro), and Big City (Impressive)


Warm UP – SSH 20X, Burpees 5 OYO

No time to waste on warm up – lets go.


Mosey to the Dark Alley

BearPee Mile!  Crowd Favorite, bear crawl to a four count and then do a burpee, distance covered – the Dark Alley


Mosey to the Rock Garden

10, 20, 30s – declined, inclined, dips


Mosey round the outside, round the outside to the stairs

Salmon Ladder – sum to 7, Prisoner Squats at bottom, 2 count Lunges at top.  Alternate both flights of stairs up and Box Jump


Mosey to Commode Fountain for The Swirly

Partner up in threes/fours two people do an exercise AMRAP while the other person or pair does a ring around the Fountain bowl as the timer. Swirly.

Exercises: WWI pushups, hand slap merkins, leg throws.


Mosey to the Stage for three rounds of BLIMPS.

1X BLIMPS – Lap, 2X BLIMPS – Lap, 3XBLIMPS – Lap


Mosey to the start, 19X LBCs and DONE.


Announcements – Puget Sound Shirt/Gear order is live, 2.0 Kidvergence this Sat 9am at Kirkland Middle School (Ending with Water Balloon War – Dads V Kids).  CSAUPS, Rucks, Mud Runs, Charity Events all coming up, look at the email if you want to get in on all of that.

Words – Rev Flo Rida – shared his recent job change story and emphasized two things, IMHO, first…what you think is ideal may neither be the best outcome or what will come to fruition.  And second, focus on improving yourself and ask for help to get better as a human whether that is from your god or friends, family, or F3 men and by getting better the right things will come to you!

Honor to lead,



Talledega Morning

Momma, I am Going Fast!!!

15 HIMs decided to start their week off on the right foot and show to Grasslawn for a sprinting good time.  In honor of Talladega we went fast. 

 Alexa (Q), Pax: Jar jar, Spot light, Gift Box, Dilfer (LLLLLLifo), Xbox, Dial Up, AP, Germaine, Singlet, Dig Dug, FSBO, Guerro, Bam Bam, and Thrift Shop. 

The Thang: Plant Two Flags and mosey to the field. 

Warm up: SSH, Empiral Walkers, Cotton Pickers, BigBaby Arms Circles forward and reverse.

Mosey to the Tennis Courts…six courts for those of you who haven’t been to the greatest AO on the East Side.

One Round of Animal Courts with Active Recovery, SSH, until the Six is in.  The Animals: Bear Crawls, forward Crabs, Inch Worms, Spiders, Backward Crabs, and Crawl Bears

Suicides all Six courts

Mosey to the Soccer Field

Singlet (Heritage AO) lead a brief round of core: Freddy Murcuries, Murcury Freddies, wrestling shoot throughs, and on your knees for some Fat Joe’s (Lean Backs)

SPRINTS – line up on the soccer base line and full throttle sprints to the midfield line.  Jog and walk to the opposite base line.  Reline up and sprint to the midfield, repeato, and repeato, and repeato, and repeato,,,,,and repeato.  So much sprinting, so much going fast.

Slowzie to the field

Xbox (Box Trot & MSFT Campus AOs) lead a round of MoM – Russian Hammers, Hummingbirds, hight/low plank, and someotherstuffican’tremember.

Dig Dug (Bellevue AO) stepped up for the Box Cutters, Rosalitas, and someotherstuffican’tremember.


PAX Highlights:

Welcome FNG Gift Box…works for Nordstrom and has a family.  Well done today, keep it up.

Guerro’s shotgun start to the sprints was Olympic quality.  Love the enthusiasm!!!

Jar Jars jumping jax continue to be a site to behold.  I love the quiet commitment he brings.

Spotlights commitment to

The fast guys dueled it out Xbox and AP and Thrift Shop got after it.

Thanks to everyone for giving it your all on the soccer field!



Welcome FNG Gift Box, well done BamBam for giving F3 away and helping to grow the group and Monday.

Check in with your parents, kids, wife, and friends.  Just ask how they are doing or if anything is bothering them.  And then listen.  Don’t try to solve the problem, just let them talk.  And of course offer your help at the end.