Author: Elroy

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.

👊

BackBlast from the 2.0 ‘Happening” on June 16th:  Hey, when you have *86* dads and their 2.0’s show up for a pre-Father’s Day KidsVergence workout, what else can you call it?

Pax:  Too numerous too mention (check out COT posted on our FB site by Dilfer/Swanson ):  Kramer (Q), Elroy (faithful assistant)

Warmup:  SSH, Merkins

The Happening:

• Catch Me if You Can: Kramer leads the masses to the track for a vigorous lap:  Dads run backwards while kids wait and count their age(s).  Kids then run to catch up with the dads, then make them do an exercise of their choice
• Football field exercises : Work our way across and back doing wheel barrows,  Swedish planks, piggy backs, bear crawls, squats
• Burpee master class: Kramer and Elroy demonstrate how a burpee is done properly, with bonus demo of the BRO-pee
• Water break!
• Mosey to ball field next door
• Split the crowd into to groups: younger kids and aged 10+
• Freeze tag: kids and dads alternately being “it”.  Need to do an assigned exercise to unfreeze yourself
• Soccer
• COT
• Name-o-rama:  Dads consulted within their immediate clan for a moment, and then we did a full round of name-o-rama, announcing their 2.0’s F3 names, dedicated and honest – awesome!

Thank you all for allowing us the honor to lead this 2.0 event.  Next year must certainly step it up, as we are very likely looking at 100+!!

Have a great Fathers’ Day and summer all you bad ass F3Dads!

Heritage Park Backblast:  19 macho, mucho chesto HIMs crushed the third iteration of the Tire Experiment.

Pax: Alexa, Guero, Adrian, Bob, Falcon, Schnitzel, The Dude, AC/DC, Sleepless, Bam Bam, Jemaine, Kramer, The Hoff, AP, Swinger, Putt-Putt, Romo (FNG), Elroy (Q)

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

The Tire Thang

* Swedish Tire Mile:  Teams of 4-6 run back and forth across the park (leg warm up – word, Alexa!):  Each team get 2 tires. Sprinter from back carries a tire forward and passes it back.

<<Mosey to tennis courts>>

* Swedish Tire Mile back to start

* 25.50.25 Meter Sprint Pyramids

* 4 MOM:  Flutters and LBCs, slow & fast cadence

COT

Announcements

Too much to list here, see full list at F3PugetSound.Com or the F3PS facebook group page

WoW

It’s Fathers’ Day, reach out to your dad and thank him for all he’s done for you.  Elroy related a story about his dad’s struggles early in life, with Elroy not appreciating it when he was younger.  Now, with older kids of his own, life has come full circle, and he sees his father for the man he his and the sacrifices he made for his family.

Thank you for allowing me to lead today, gentlemen.  Go out and be bad ass fathers!

MOHAI Backblast – Pyramids & Merkins

17 men kick started their hearts.

Pax: 529er, Spam, Dive Bar, Meet Up, Stigmata, Scrum, Spell Check, Hurley, Ducks, Gekko, Talent, Sun Devil, La Fleur, Kojak,  Bangkok, Wooly Bugger, Elroy (Q).

* Warm up: SSH, Mucho Chestoso Pyramidios

* 1.2.1 Sprint pyramids with 5 diamond merkins after each round

* 3MOM: flutters and LBCs, slow and fast cadence

Get after it, gentlemen.

Q2/5

Thirteen lucky HIMs showed up to get some 1st F.

Pax: Elroy (Q), Jemaine, Kramer, The Dude, Hail, 5th Wheel, Mifflin, Lateral (LIFO), Singlet, Worthington, AC/DC, Spam, Gilligan

Warmup: 10 SSH, 10 diamond merkins

Mosey to red composite area at far end of track: 10 diamond merkins

Mosey to bottom of Forbes Creek Stairs: 10 diamond merkins

Wheel barrow halfway then bear crawl rest of way up stairs

Mosey to playground

3 groups rotate: 2 groups AMRAP pull-ups (Ow! Murph!) and dips while other group bangs out 10 burpees

Same 3 groups do mini Swedish miles across the ball fields to trail head.

Mosey to Mt Merlot:

— 10 diamond merkins

— Sprint to stop sign and back, doing burpees: 3 half way, then 6 at top and 9 at bottom.

Next hill over (name?) crawl bear to top or as far as possible.

Mosey to red composite area at far end of KMS track: 10 diamond merkins

Hard Sprint back to KMS start for 3 MoM:

Slow and fast flutters, low plank dips and crunches, and…

10 diamond merkins

CoT

Announcements

– Worthington’s family event in tri-cities weekend of June 22, looks to be full

– Seattle Course Ruck, Aug 17, Wolf leading training rucks

– Fathers Day weekend 2.0 workout: Saturday June 16 at KMS, 9-10am (girls and boys)

WoW

Worthington told a great story from his recent 50 mile DC Ruck (apocalyptic rain!) of an ‘A’ team not wanting some apparently sub standard guys, which Worthington, Dig-Dug and other PSF3 HIMs took onto their team. Despite hubris, bravado, that A team failed to even complete the Ruck — while Worthington’s ‘B’ team finished in under 20 hours. Aye, we may run faster alone, but we go farther together.

Kramer shared a great story about a business contact of his having to come out of a bomb shelter in Israel to complete their conference call. Sometimes we take for granted all of the things, including peace and stability, that this  country affords us.

Get out there and be bad ass today.

Q1/5