GO30 June Effect

Talking to the M last night, I asked her if she saw any difference in my behaviors. “Yes”, she replied, “You don’t blow up at people like you used to. You ask them questions about what they said or did.” GO30 success.

As a practicing Catholic, I look forward to the season of Lent. If compels me to do better, and to be better. Taking it one step further, I then like to incorporate that into my life. For me, GO30 is very similar, with the caveat of accountabililty to my F3 Brothers.

I’ll admit, there were times when I wanted to aske people if they were idiots. I wanted to react. Instead, I responded, and tried to understand what led them to the current situation. A result is I am even more approachable, and coupled with my reflective evening prayers, I am calmer.

I love the supportive accountability. I love the fact that when I stumble, I am not judged, but helped back up and told to get back in the fight.

I strongly suggest you give this a try. There’s no risk and nothing to lose, but everything to gain.

Seattle PB&J

Seattle PB&J



Warm-o-Rama: SSH X 20, Merkins X 20, High Knees X 20, Butt Kickers X 20

Swiss Run around park.  Alternate jogging and sprinting

On the Pad, lunge to corner then 10 merkins.  Lunge to next corner for 15 merkins. Lunge to next then 20 merkins.  Lunge to start then 25 merkins.

Mosey to Platform

Decline merkin position.  Walk halfway around then back.

10/20/30 Box jumps/step ups/dips

Mosey to hill.

Sprint to top, do 5 pushups.

Sprint down for one four count SSH

Sprint up for 4 pushups, down for 2 SSH

Repeat until done.

Mosey to field

Hip Heists X 10,

3 MoM

Thoughts – although no one else showed, it was good to be out and be moving.

Afterwards went to Fremont Brewing.  It….was….packed. At first sat by myself, but people filled in.  Told them about F3. Guys dismissed it at first, but the ladies in the group said they could use some toughening up.  Keep spreading the word!!!

Seattle Saturday Workout


Seattle Saturday Morning at Alternate AO.

PAX: Waxy, Ventura, Applebee, MeetUp, Somers, Dunder, Hiway (FNG), Bangkok, Headhunter, Talent, Mifflin, Kemp, Journey (VQ), DINK (Q)

Warm-o-Rama: SSH, Merkins, Skaters, Overhead Claps

Mosey to truck and assemble The Pain Train (aka The Sand Penis).  40 pound sandbag, 2 X 50 pound sandbags, 60 pound sandbag, 2 X 35 pound kettlebelles, 2 X 25 pound farmer walk handles, 2 X 25 pound shields.

Mosey to wading pool (.5 miles away).  If you are not carrying something, run circles around the group.  Hand off as needed. Initially some grumble mumble, but then the teamwork happened!

Arrive at wading pool.  10 count. Sit in a row and pass sandbags and kettlebells down.  Once you pass the last implement, run to the end of line for repeato.  Go halfway around wading pool then reverse.

Flutter kicks, LBC’s, SIFTS (Six Inches for Thirty Seconds)

Reassemble and return to basketball courts.  Break into teams and do five reps of OHP, Mr. Superiors, Lunges, Squat thrust, and something else :-).  If not lifting, run the basketball court.


Name-O-Rama:  Props to Hiway who drove in from Vancouver, Wa. to join us!

Workout was a little clunky, but wanted to try out incorporating implements.  Many thanks for the PAX for being gracious and agreeing to the experiment.

Kemp and DINK will be updating the Seattle PB&J schedule

F3 weekend at Worthington. HC now before it’s too late.

Words: It’s easy to walk or run a half mile.  Throw 50 pounds on your back (the weight of Life) and tether it to another weight (obligations), and it’s not so easy.  We have each other, and should rely on the 2F to get us through the tough times. Focus on the goal and make it happen. With F3, you are never alone and always have help.