Earn some Patches

 

 

F3 Patch Program & 4 NEW AO Launches

Men, the board and I have been working on a program for a few months that I am excited to roll out. We have created a program with patches that can be earned by making you and F3PS stronger.

We are rolling out with 3 patches that everyone in the PAX can earn.

We are starting progress for everyone from SCRATCH after the Memorial Day convergence. Prior activities will not be counted.

Tracking will be each PAX member’s responsibility. You need to send me or your Site Q the back blasts that you participated in to earn the patch.

Patches will be awarded at the next convergence after you have achieved the requirements. You can only earn each patch.

Here are the patches:

Q Patch
Q 5 Workouts.

Redwood Patch
Attend the first workout at a new AO and 5 more of the first 8 workouts (6 total).

4321 Patch
Participate in 4 CSAUPs, Q at 3 different AOs, EH 2 FNGs, and 1 wildcard that can replace one instance of the previous 3 requirements (ex you can use your wildcard to only require 3 CSAUP instead of 4).

I will have the patches at the Memorial Day convergence for everyone to check out.

With the minting of this program we have been holding back official start dates of a few AOs (the patches took longer than expected to finish, sorry!)

Next Week after Memorial Day we will OFFICIALLY LAUNCH
-Kenmore – Log Boom Park – Fri – Site Q (SPAM)
-Kirkland – Heritage Park – Sat – Site Q (Singlet)
-Bellevue – Downtown Park – Sat – Site Q (Dig Dug)
-Redmond – MSFT – Fri – Site Q (Xbox)

So pick one of those sites and start going as those will be your first chance to earn the Redwood Patch.

MOHAI Thursday will also be official starting next week, HOWEVER this is not a new AO. We are not including expansion of workouts at existing AOs in the Redwood program.

Where do I put the patches:

F3 MudGear Tac Hat

Those that have GoRuck bags have patch placement as well.

Thank you to Ickey and the board for the hard work to put these together and for sponsorship of the program.

Go get em men!!!!

Sadclown for the M

PAX: 1 Xbox (Q)

Warmup: Jog around the building, Cotton Pickers, Merkins, Arm circles and flapjack

Thang: 10-9-8-7-6-5-4-3-2-1

  • 24″ Box jumps
  • 30″ Box jumps

  • Ab wheel (Cornhole bags for knee protection)

  • Abyss Merkins
  • x10 Single-unders

I ran a lap with the 30lb bag after each set.

MoM:

  • 30 upright flutters balancing on my habds (thanks Blue)
  • 20 on my back flutters with hands up
  • 15 Rosalitas with hands up
  • 15 Dollies with hands up
  • 90 second low plank to finish up

WoW: Have a great weekend Kate. I love you even though my workout hurt.

 

AMRAP with Wall-Ball

12, to include a FNG, came out this warm morning and got better.

PAX: Guero, Dial-up, DryDock, Spotlight, Gift box, Bam Bam, Drama, Dilfer, FNG Knockout, Germaine, FSBO, Xbox (Q)

Warmup: grab the wallball and head to the soccer field…ugh, locked…circled up for some IC SSHs, Merkins, Cotton Pickers, Windmills, and Arm circles to include flapjack…and the security guard showed up early to open the gate to the soccer field…woo hoo!!!!

Spotlight helped with some IC today…warm warming up for a VQ. 😎

Thang: Count off by 1s. Every one gets a chance with the wall ball.

Start with 4 corners. Home corner does 15 air wall balls while visitors do AMRAP exercises: lap 1, burpees, lap 2, forward lunges, lap 3, reverse lunges… with 12 PAX, all got a chance with the ball in three laps.

Dilfer gave us a 10 count.

Next we threw the wall ball over our head across the length of the field while the PAX did AMRAP 5 Diamond Merkins, 10 Jillian Michaels, 15 Yellow Hammers. This time #12, YHC, started and Guero, #1, finished. After the PAX got tired of JMs, YHC offered burpees as an alternative. In an effort to encourage PAX, YHC decided about half way through to start doing exercises together…IC.  Yes. IC JMs!!! A first time for most in the PAX.  We were running late, so we decided to plank it out while Guero finished his round of toss the ball.

Countorama, nameorama, name the FNG, announcements and then WoW.

WoW: Bam Bam encouraged us each to go out of our way to encourage someone today. YHC stepped it up and encouraged PAX to encourage 3 people today.

Thank you for the opportunity to lead, men. I look forward to hearing how you encouraged today.

Crushed in a Circle

11 PAX showed up to get better and got smoked….mostly in a circle:

PAX: Thriftshop, Earl, Gorkha, Skip, Frigid, Nietzsche (rename from POG, which come to find out was a pretty bad insult), FNG Jordan, FNG Tiny, FNG Blackjack, FNG Supra, and Xbox(Q)

Warmup: lap around the field, 10 IC Cotton Pickers and Windmills; 10 IC Merkins, 15 IC Arm Circles forward and flapjack

Thang: Nietzsche forgot his shoes but was still encouraged to come, so I made an adhoc decision to do mostly core:

Legs: 10 IC Sumo Squats, 10 IC forward lunges, 10 IC Squats, and 10 IC reverse lunges; repeato but OYO

Chest: 10 IC Merkins, 10 IC Wide-arm Merkins, 10 IC Diamond Merkins, and 10 IC Arm Shoulder Presses; repeato OYO

Abs: 10 IC Flutters, 10 IC Rosalitas, 10 IC Dollies, a couple 10 second holds by the PAX; repeato minus the 10 second holds.

Running: We needed a little running to finish it off: jog half the field, sprint second half, and back the same motif: repeato for a total of 3

Note: this almost made Blackjack Merlot…but he held it up.  That would have forced May 4th to be deemed Merlot Day since Logboom got one too.

5 MoM: 10 IC heal touches, heals to heaven, and eagle crush left\right; plank until close…..and done.

Announcements of all our new test locations.

WoW: Supra gave us advice to drink more water :).  Great advice.  YHC added the encouragement that F3 is a great place to gain leadership in a safe place.

It was a pleasure to lead you today men.  I hope everyone got stronger.  Stay active and stretch this week.  See you all in the gloom soon enough!!!!!

1 lap in the rain

6 came to Bellevue and got better:

PAX: Dial-up, Dilfer, FNG Jughead, Blue, Spam, Xbox (Q)

Thanks to Blue, we had a couple sandbag options: 40 & 60lbs.

Warmup: Pick up the bags and mosey clockwise to the stairs. 10 IC Cotton Pickers, 5 Burpees, 10 IC Windmills, 5 Burpees, 15 IC Arm circles and flapjack.

Thang: We backed up just a wee bit to start at a bridge (you wouldn’t believe how many bridges go around this track). We broke into groups of three. One person grabs a sandbag and mosies to the next bridge while the other two exercise. We switched between leg, chest, abdominals, and burpees until we completed a full lap.

Luckily we completed right near the ramp. We paired up. 1s picked up the bags and ran up one side of the ramp and down the other while 2s and 3s did AMRAP 10 Merkins, 20 Sumo Squats, and 30 LBCs. 2s next and then 3s continuing AMRAP.

Now since one guy carried a light bag and one a heavy, we all needed another lap so everyone got opportunity to carry both. As YHC was thinking of what to do after 5 Burpees, Dilfer said nothing, so YHC agreed: AMRAP 5 Burpees this round.

Mosey to the stairs and dropped the bags. Next, we decided to do Jacob’s Ladder up the stairs and since Burpees were a hit, we did Jillian Michaels on top and Burpees on the bottom.

5 MoM: 20 IC Flutters, Rosalitas, and Dollies. 10 count by Spam and 10 count by Jughead. Still 1 minute to go, so we planned to the end.

Announcements: New workout in Kenmore on Fridays. Big day at Field 5 in Redmond: 5 FNGs with 11 total.

YHC gave Jughead the F3 schpeel. WoW: don’t be a #SadClown.

Always a privilege to lead you men.

Lucky 13

PAX: SPAM, Samsonsite, Spellcheck, Talent, Gekko, Caesar, Kemp, La Fleur, Bangkok, Stigmata, Squid, Kojak, and Xbox (Q)

The 13th straight unique Q arrived in Mohai to allow 13 to beat themselves with the following exercises:

Warmup: run a lap around the square; 10 IC Cotton Pickers, 10 IC Good Mornings, 10 IC Windmills, 10 IC Imperial Walkers, 10 IC Merkins, 15 IC Arm circles, and 15 IC Arm circles flapjack.

Bring your own paid: AMRAP

The timer is everyone doing 15 wall balls.

Round 1: AMRAP 5 burpees, 10 lunges each leg, 15 Yellow Hammers

Round 2 : AMRAP Mucho Chesto, and Mucho Abbo (made up name for doing 10 each of LBCs, heals to heaven, eagle crunch left, eagle crunch right, and WW1s)

Still time to wreck ourselves.  Four corners.  I like it because we stay together.

Count off by 4.  Home is your numbered corner.  Otherwise, you are a visitor.

Round 1: Home – 25 Sumo Squats, Visitor – Burpees

Round 2 Home – 25 4 count American Hammers, Visitor – Reverse Lunges

3 MoM (no recovery until Q calls): 20 each IC Flutter Kicks, Rosalitas, Dollies.  Le Fleur then did a 10 count while we held at 20 degrees to close us out with a challenge.

Announcements: Worthington Family Fun Weekend; you should be getting a message from Remind weekly now.  If you are not, please go to http://f3newguy.com and enter your information.

WoW: Stigmata praised every man there, and really every F3 man not there, by admitting to a previously low upper body strength that disallowed him from mountain biking on downhill trails.  He can now do this, and acknowledges that it is F3 that got him there.

This is why we come yo!!!!  Getting everyone better.

Pleasure to lead you all at MOHAI this morning.  Have a great day men.

5 at Field 5

PAX: Naal (missed only one week for vacation; strong), Thriftshop (backup site Q; #leaderrising), FNG Earl, FNG Gorkha (FNGs ran three miles to warmup!), Xbox (Q)

Warmup lap, 10 IC Squats, 10 IC Cotton Pickers, 10 IC Merkins, 15 IC Arm circles and arm Circles-Flapjack

10-20-30 Merkins, Sumo Squats, LBCs

10-20-30 Lunges, WW1s, Carolina Dry Docks

10-20-30 Yellow Hammers, Burpees, Reverse Lunges

One person runs 2 half laps, the rest do exercises of runners decision. Teams switch exercises after first lap:

  • Squat plank, low plank
  • Merkins, squats
  • Flutter kicks, Carolina Dry Docks

Same idea, but run is jog half field, sprint entire length, twice having other participants AMRAPing (that ends up being three lengths sprinting #nojoke)

  • Wide arm Merkins, Squats
  • WW1s, Reverse Lunges
  • Flutters, Diamond Merkins
  • Partner upright rows (YHC was pulling Earl, a solid 215lbs; Earl enjoyed pulling me, ha!)
  • Burpees for all

MoM – 20 IC with no recovery: Flutter kicks, Rosalitas, Dollies; high plank 45 seconds, low plank 45 seconds….done!

Announcements: new test AOs at Heritage Park and Bellevue Downtown Park. Discussed mission and principles of F3.

BoM/WoW – YHC shared a story of a conversation with his M where she indicated that whenever she gives me a hard time, it’s usually never about me but with something going on with her. The lesson in this is that when someone is unkind to you, there is no need to take it personally, and you have the choice to not be defensive but be kind in response. If your kindness changes their heart in the process, bonus. Remember that you own your response. Be the bigger man. #HIM

Proud to lead you, men. Traveling to Mohai on Monday to Q. Look forward to seeing everyone.

It’s our Credo

5 showed up to get better….and did.

PAX: Jar Jar, Spotlight, Hollywood, Dry Dock, Xbox (Q)

Dry Dock, Spotlight, and Hollywood got 4 miles and Jar Jar and I got closer to 3.

WoW: Jar Jar felt bad that I stayed back to walk/run with him. I reminded everyone of our Credo, which is not a rule but an action a man takes in support of another man: #thirdF #fromtheheart.

Check out @F3Nation’s Tweet: https://twitter.com/F3Nation/status/953246061883248640?s=09

Thank you for the opportunity to lead.

Still an OTB?

5 showed up to boxtrot and got better.

PAX: Schnitzel, Worthington, AP, Dig Dug, Xbox (Q)

2 miles north on the Sammamish River Trail and back. We averaged 9:39 a mile today with mile two being our fastest: 9:26.

We circled up, counted off and did nameorama. FSBO then showed for a post run ruck to hear AP define what a Ball-of-Man is supposed to look like: one man in center with hand up, the rest of the men come in and touch the shoulder of that man or one close to them.

Great to see 5 today. This OTB is near On-the-books with its consistency. Come on out and join us.

-Xbox