Category: 1st F

8 men got better on a beautiful morning at Log Boom.

PAX: Spam, Dingy, Seabass, 5th Wheel, Narwhal, Hurley, LaFleur, Dunder (Q)

The THANG:

*Warmup: SSH, Merkins, Cotton Pickers, Little Baby Arm Circles.

*Mosey West to long wall: Jacobs Scramble- Scramble over wall and up the hill, Sumo Squats at top and Merkins at bottom.

*Mosey West: Jack Webbs

*Mosey more West: 10 burpees

* Mosey East to Crows Nest: Capt Thor

*Mosey to dock: Red Lungechetta. That’s a long dock. 565 ft

*8 Days of Christmas: Burpees, Merkins, Leprochaun in the woods, sumo squats, LBC, SSH, Burpees, WW1.

2MoM: Flutters, Freddy Mercuries

CoT

Announcements: 2.0 Workout, Worthington Family Fun Extravaganza, Memorial Day workout.

Words: Nothing too profound this morning but I wanted to encourage guys to step up and Q their first workout.  You may not think you are ready but if you have been to a few workouts you can do it and you might actually like it.  Even I have progressed beyond keeping a list in my sock.

 

5/17/18 Gas Works PBJ is cancelled tonight.  Further westside PBJ’s under review.

Q:  Alexa and Gekko

 

PAX:  FNG Schrempf, FNG Divebar, LaFleur, Scrum, Hurley, Olaf, Caesar, Bartman, Stigmata, Kemp, Worthington, MeetUp, The Situation, Spellcheck, Dig Dug, Sundevil, Bangkok, 529 and Dialup

 

Alexa with the Q out of the gates.

 

CoP:  SSH, imperial walkers and arm circles

 

Mosey to the straight near the food court for bearpees:  4 bear crawl strides and then do one burpee…..for ~75 yards.

 

Hit the garden for 10/20/30:  declines, inclines and dips REPEATO

 

:30 mosey to the base of stairs for Jacob’s Ladder:  0 merkins: 7 sumo squats…..1:6……all the way until 7:0

 

Gekko as new Q, and mosey to the fountain to get into teams of 3.

 

P1 runs the inner loop of the fountain while P2 and P3 do partner hand slap merkins.  Flapjack x 3.  Evolution #2 with partner hand slap WWI sit ups.  Flapjack x 3.

 

Break up into teams of seven:  Team 1 does AMRAP shoulder presses with the heavy pipe while Teams 2 and 3 run an out and back.  Flapjack x 3.

 

Mosey for home and do two 4-count flutters.

 

Arrive to a shovel flag which had been blasted down to the ground by a sprinkler = 20 burpees a man penalty!

 

 

Great crew today to celebrate F3 being on the Seattle side of things for two years.  We started 5/16/2016 with sparsely attended Mondays at MOHAI, and we had 21 guys out today + now 5 Seattle workouts a week = GROWTH!!!  Hats off to our current Site Q’s who are leading the charge:  529, Wooly Bugger, Kemp, DINK and Sundevil.

 

Promote a culture of growth by embodying the following quote/philosophy:  “When you’re green you’re growing, and when you’re ripe you’re dying on the vine.”  Always seeks growth opportunities and get outside of your comfort zone.

 

Excellent showing by the two FNG’s.  They both powered through their comfort zones.

 

Announcements:

 

-Be thinking of our guy Yard Sale.  Round #1 of chemo begins next week, and he will have a 5-day blast throughout his body for Non-Hodgkins Lymphoma.  Then….he will have five more blasts.

 

-Dig Dug, Worthington and Santa head to DC to take down the 50-mile GoRuck event.  While we are working out on Saturday AM they will be near mile #35…..go get ‘em boys!

 

-Worthington Weekend Family Extravaganza:  6/22-24    RSVP now so Worthington knows how many buses to get for adults night out component of the weekend/food/etc.

 

-5/28:  No MOHAI or Grass Lawn workouts, instead we will do the Murph and play ultimate football at Kirkland Middle School.  Start time is 7AM.

 

FNG Divebar shared WoW.  He has been in Seattle for seven months now.  When in a new area or situation say “yes” to just about any new opportunity.  Also, he shared about his friend who endured 11 rounds of chemo for nose and throat cancer (Gekko initially thought he was going to make a broken nose joke at his expense).  Go big every day!

 

 

 

 

 

 

I was doing mountain climbers in the middle of a brutal Red Bear-chetta wondering when it was going to end…when my alarm went off…

An auspicious 13 men brought it and braved slightly erratic counting from their Q this morning:

• 5th Wheel (Second time out! Way to go!)
• Hail
• Jermaine
• AC / DC
• Spam
• Fizbo
• Guero
• Schnitzel
• Singlet
• Dilfer
• Gilligan
• The Dude
• Kramer (Q)

The Thang:

Warmup:

• SSH
• Sumo squats
• Imperial Walkers
• Gorilla humpers
• Bropees x 5 (burpee with partner high-10)

Mosey to benches

10/20/30: decline, incline, dips

15 box jumps

Jack Webb  1 merkin x4 air press…5×20 and back down.

Run to big field.  Red Bear-chetta  (100SSH, 75 mtn climber, 50 lbc, 25 merkin, 10 burpee)

mosey to Route 66 with Sumo squats

Stair run

10 Merkins to catch breath

Mosey back

Half squad run and bear crawl, other half WW1, flapjack

Half squad run and bear crawl, other plank jack, flapjack

1MOM: Flutters

Announcements: various activities coming up.  2.0 workout father’s day weekend (yes, daughters too), Memorial day Murph, Lardass Run (1k with donoughts every 250 feet?) reminders on new AOs like Heritage Park and Bellevue.  Off the books Friday Log Park – check with Spam. On the books Tuesday boxtrot at Lake Sammamish trail.

Words: Since Spotlight fartsacked I got to reuse my words from yesterday’s Q…the leadership part of F3 is really key – you don’t need to wait until you are the expert sometimes you just need to step up. I spent two years being coach for my daughters soccer  team since no one else had stepped up. Despite knowing nothing about soccer going in it was one of the most rewarding experiences of my life getting a bunch of 8 year olds to have fun and get better.  Got a card from one girl going on to the top team for her age in club soccer that she was thankful as I taught her everything she knows about soccer.  I learned everything from looking it up on the internet…

Thankful to all of you. Go out and get better. Live the dream! (see what I did there?)

 

-Kramer

 

 

 

 

5 men made it out for a nice 4 mile run along the river with lots of bald eagle sightings!

The PAX:

• Kramer (Q)
• Hollywood
• Spotlight
• Drydock
• Xbox

Mumblechatter about various topics including upcoming Memorial Day Murph (https://themurphchallenge.com/), gettinng better at pull-ups, balancing workouts and recovery time, ramping up for races / faster times, making it to different AOs and more. Boxtrot is a great way to be able to enhance 2nd F for a 45 minute conversation while working out.

Words: Leadership often means just having the initiative to step up and do what needs to be done, no expertise necessarily required.

8 men got after it last Saturday with a sandbag and crawl focused beat down.

PAX: Blue, Dial-up, FNG Bubbles, Xbox, DigDug (Q) , FSBO, Dilfer, Drydock

Thing:

Warm-o-Rama; x30 SSH, x10 Cotton Picker, x15 Mountain Climber

Mosey to pool. Form teams of three, each team with a weight (40lb, 60lb sandbags or 40 lb kettlebell). One team members runs 50 yards with weight and up stairs while other two perform 100 squats, 200 LBC, 300 Squats.

Mosey to top of stairs. Form new teams of three. P1 Bear Crawl drag the sandbags while P2 & P3 crabwalk forward to the big tree. Switch as needed.

Crawl back to start point.

Leave weights behind. Everyone crawl bear to big tree. Reverse crab back.

Whew. Peter Parker to big tree. Lunge walk back.

3 PAX performs Caroline Drydocks while remaining PAX runs 400 yds. Repeat until all PAX has performed Dry docks.

Repeat, this time with Bent over Rows.

Mosey to start for 6MOM led by Blue.

x19 Heels-to-Heaven, x19 Crossfit Situps, x19 LBC’s with hands pulsing, x17 Butt-Flutters(ask Blue), x19 Flutters with hands in the air.

Words:

The events of this weekend have erased many things from my memory, XBox’s words being one of them … 🙁

Retire to Coffeeteria

Q:  Gekko, Swinger

PAX:  Waterboy, Jar Jar, Guero, Mile High, Kramer, Olaf, Gilligan, The Dude, Olaf

CoP:  SSH, squats, Merkins/m’climbers/diamond Merkins

Mosey to upper parking lot to do dips in cadence.  Continue the mosey back to planters.

Get into pairs.  One pair does squats or hip flexor thrusts with Brute Bag while rest of PAX runs an out and back (perform an exercise at turnaround point:  burpees, SSH, sumo squats, Merkins).

Same pairs for Pike Rally.  P1 does Pike Rally while P2 runs a lap around the school.  Flapjack.

Decline mountainclimbers.

Hand off the Q to Swinger.

Merkins in cadence.

11 box jumps in planters + 1 burpee, then 10 + 2…..got down to 6 + 6

Mosey to the stairs and partner up.  P1 does a round trip while P2 does AMRAP circuits of 20 sumo squats and 20 Merkins.

Short jog to the soccer field for more partner work.  P1 Bear crawls out and runs back while P2 does an exercise (burpees, diamond Merkins, squats).  Flapjack x 4

Mosey back to home.

3MoM

-Cannot state how nice the weather was Sat AM.

-2 highlights from Waterboy:  rolls in carving turns like Laird Hamilton on his skateboard + dude can bear crawl at a world-class level

-Kramer shared that a year ago he could not complete a lap of Pike Rally, and now he’s killing a lap easily (well…as easily as it can be done!)

-Elroy on Pike Rally with weight in a ruck = respect.  BTW, Elroy also had weighted gloves on = that’s a different level!

-Very solid VQ by Swinger – it was evident that he prepared.  Also, good audible to shorten up box jump/burpee combo….that’s a winning combo.

-Swinger said that after reading Freed to Lead he identified as a sad clown.  In 6 months F3 has been a fantastic thing for him, and he’s lost 15 lbs.

14 man showed up for some improvements on a sunny Saturday morning @ Heritage park

crew: Hollywood, Grisam, Buckeye WullyBugger, Alexa, Lateral, Magic, Gus , Put-put, Starlord, Dunder ,Schnitzel, Maybe, AC/DC (Q)

warm ups

SSH , Windmill , Merkins, Mountain climbers

Run a lap , 10/20/30 decliners,inclines,dips

10/20/30 sumo squats, step ups , Bulgarian dips

Run a lap then Lt Dans , and so on ..,.

run to the tennis court for some more improvements

2 minutes chalange: AS many as you can : merkins , and LBC

6mom protractor, LBC , and burpees

announcement: 3 Saturday of June 2.o Workout at KIMs 9am ,

words of wisdom: Schnitzel talked about suicide ripples documentary, ho we should not be scared to ask for help