Category: 1st F

9 posted this morning for my first official site Q at Heritage. 

Pax-

Alexa, Hollywood, Hopps, Vibram, Woolly Bugger, Starlord, Goose, Combover and Singlet on Q

Warmup-

10 SSH 

10 hr plyo merkins

Quick leg and shoulder stretch 

Thang- 

Mosey to the bottom of the rollers for the go to kettle circuit. Pax split into 2 groups. 1s do kettle exercise while 2s run up the rollers and back. Flapjack roles. Exercises were as follows with turns on the battle rope thrown in at random.

-Mini push

-Triceps ext

-Sit up

-Upright row

-Shoulder press

-Curl

-inchworm in place (no weight)

-Squat

-Swing

-RtW/Sack O potatoes

-Merkin variants (no weight)

-Seated twist

-Pass through lunge

Repeato 

Load weights in Alexa’s truck and “bi-curious crawl” (ask Hollywood) back up the rollers for COT

Announcements-

Base to Space and Worthington’s weekend are fast approaching. Check the site and FB for details.

Words-

Don’t underestimate the value of letting things go. Sing that s**t like Elsa if you have to.

Gents, it was a pleasure. Morning like this make me feel like I’m cheating life.

Nine men showed up on a perfect spring PNW morning to get better.

The PAX

Xbox, Lateral, Salsa, Kelvin (FNG), DigDug, Kojak, Legal Zoom, Detro (FNG), AP (Q)

The Thang

• Run to field
• Warmup CoP: SSHs, Merkins, Squats, Mountain Climbers
• Pair up. Dora 1-2-3.
• Form teams of 3. Hand-slap Merkins with descending (3, 2, 1) burpees
• Jack Webbs
• Lt. Dan
• Escalator with lap around fountain
• Mosey to far side of field
• Escalator with lap up/down stairs
• Mosey back to start
• 3MoM
• CoT

Spreadsheets

• Best weather day of the year thus far.
• FNG Kelvin crushed it. His hospital name sounds like Celsius, so Kojak nailed the naming with Kelvin.
• Speaking of Kojak, he was on fire with the naming. When told the other FNG was in IT work and had moved here from Detroit, Kojak deemed “he took the IT from Detroit.” Hence, FNG Detro.
• I continue to be impressed with the men who post to the growing 3rd F group. But they made me and LZ almost believe we would be working out alone with their 6:58 am arrivals.
• Coffeeteria was classic. Detro got comfortable quick, especially with LZ. “You met your wife when I was one.” Hahahah.
• Words: Give this away, and find your community. It’s why F3 was created.
• Thanks for the opportunity to Q, DigDug!

PAX(8):

Gekko, 529, Kemp, Bangkok, Wolly Bugger, Waxy, Samsonite, Sun Devil (Q)

It was a beautiful morning to break in a new possible future workout. The sun was already rising as we started off with ab day:

The Thang:

SOS, Mtn Climbers, Plank Jacks, Fred Mercs, WW1s

Mosey to sculpture built for step ups, follow the leader, step up all the way around it. Pump heart rate.

Mosey to bench cluster. “Traditional” 10 inclines, 15 declines, 20 dips. Repeat: Mtn Climbers, Plank Jacks, Fred Mercs, WW1s

Mosey to fish ladder.  Run to each level perform exercise, run to bottom perform exercise. Exercise: “Traditional” 20 mercs on levels, 20 WW1z on bottom.

Mosey to Goose poop pond. Do one exercise x10, run around pond, do another exercise x10 run around pond etc. Exercises: Mtn Climbers, Plank Jacks, Fred Mercs, WW1s

Mosey to home. Finish with Plank Ups.

WoW: It’s hard to recruit friends to wo at 5:30, lot’s of excuses and no shows, but don’t give up on them, especially those you think could use it the most. It’s a great time to get people out because of the weather, so reach out to them again. PBJ’s are a great way to get those FNG’s out with the promise of post f3 brewski’s.

 

 

Nine men showed up in the gloom at the top of the lake this morning and made themselves better.

The PAX: Gekko, Dunder, 529er, Lafleur, Worthington, Sea Bass(FNG), Narwhal(FNG), Lateral (LIFO), SPAM (Q).

Warmitup: Cotton Pickers 10 IC, Windmills 10 IC, SSH 20 IC, Merkins 10 IC, Plankorama 60 sec., Carolina Dry Docks 10 IC.

THANG:
-Mosey to short wall for 10-20-30: Derkin, Incline Merkins, Dips.
-Jacob’s Ladder with Burpees over Catalina Wine Mixers (AKA Singlet Merkins–hi plank lo plank push up).
-Mosey to crow’s nest for 20 sumo squats OYO.
-Mosey to end of dock and split into teams of 3 for Dora 1-2-3. Teams completed 100 merkins, 200 lbcs, 300 squats, while one pax ran to end of dock and back ~100yds one way…maybe more. Cycle through until all reps complete.*

6MOM on the dock: Flutter 20 IC, Flutter arms up 20 IC, Brotractor 60sec, V-ups 10 IC.

WoW: Quote from composer Aaron Copland: “Inspiration may be a form of super-consciousness, or perhaps of subconsciousness–I wouldn’t know–but I am sure it is the antithesis of self-consciousness.” 

Who we are really meant to be and do–the really important things in our life–are discovered outside of “self-consciousness” and the worry about our status or what people think of us. Worthington pointed out that it is demonstrated by FNGs showing up and pushing to their limits with a group of men they don’t know (yet).  Make it a point to “lose track” of yourself a lot–it happens when you push yourself physically, it happens when you are really leading–ie focused on those you are responsible for and not what you look like to them (#Qsignup) but you can make it a habit too.  YHC suspects there is more happiness and more value at the antithesis of self-consciousness.

Spreadsheets:

-Fantastic AO. Dock has lots of potential and during Dora, *FNG Sea Bass demonstrated that it is a tidy spot to spill the merlot! #feedingthefish, #thatswhyhisnameisseabass

-Hat tip to Lafleur for double FNGs EH’d on the inaugural day for the AO.

-Strong support from PAX for a successful first day–thank you!
-Kemp: Absent

-Same time same place next week, Lafleur on the Q!

YHC out!

Seattle PB&J

PAX: DINK (Q)

Thang:

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!!!

13 PAX got better Monday morning at MOHAI: Gekko, Kojak, Spellcheck, Samsonite, Stigmata, Talent, Meetup, Kemp, SPAM, 529’er (Q), Bangkok (q), Wooly Bugger (q), LaFleur (q)

NOTE: This was the maiden voyage of the “Triple Crown Q”. We had Bangkok, Wooly & LaFleur each do 10 minute “micro Q” segments during the workout. Primary Q led warm up, MoM, and “cool down” exercises in between each of the “micro Q” sets. I’ll be posting more info to Site Q’s directly as we refine this.

Warm up: SSH, Merkins, Squats, 10 burpees OYO.

Wooly’s 10 minute “micro Q”: 

– Partner up. As a pair, complete 100 sumo squats, 200 merkins, 300 squats & 6 laps (approx. 150M).

– My favorite part of this Q was that Wooly called what would have normally been half a workout. Classic! I don’t think anyone finished all of the exercises, but it felt like 25 minutes – not 10.

Cool down = 10 count, 12 burpees OYO, 30 LBC in cadence

Bangkok’s 10 minute “micro Q”: 

– His theme was “Hands always on the ground.

– Crab walk the length of the dock (approx. 60 meters). 20 merkins.

– Bear crawl back to start. 20 plank ups.

– Repeato with 40 reps at each end. Do as much as you can OYO before 10 min is up.

– This was simple, hard, and purely you vs. you. Great Q!

Cool down = 10 count, 14 burpees OYO.

LaFleur’s 10 minute “micro Q”: 

– 20 decline merkins, 100M jog, 20 decline merkins, 100M jog back to start

– Repeato circuit w/ 20 step ups.

– Repeato w/ decline merkins.

– I’m not going to lie, this one was sneaky. The decline / step up combo at the end of this workout was HARD. Hat tip to LaFleur for sneaky difficulty, as well as clear instruction to PAX.

Cool down: 2 min AMRAP step ups

MoM: 40x LBC (4 count with fast cadence)

Announcements:

– 2 “pilot” workouts going on this week. Exciting to see F3 starting to go viral! MOHAI 0530 on Thursday & Log Boom Park (Kenmore) 0530 on Friday.

– GoRuck light 6/2 @ 1400 hrs. Sign up. Get some.

WoW:

Gekko shared his experience at the GrowRuck in Ohio over the weekend. Key points were:

– 115 PAX F3 workout was inspirational!

– Be proud to represent F3 Puget Sound wherever you go. There will always be people you can help with what you learn in the gloom.

In the light of predawn, eleven gathered for the promise of an easy workout.

PAX

Dilfer, Drydock, Spotlight, Jar Jar, Dial-up, Joystick, Guerro, Alexa, Xbox, Thriftshop, Dig Dug(Q)

Thang

Warm-o-rama

– x30 SSH, x10 Cotton Picker, x20 Mountain Climber, x10 Bird Dog

Mosey to Soccer Field

ALERT!!! Millennial!!! ALERT!!!

x100 each, with 100m run between each set

(1)SSH, (2) Lunges, (3) Merkins, (4) Flutter, (5)Arm Raises, (6) Mountain Climbers, (7) Squats, (8) LBC, (9) Carolina Drydock, (10) Burpees (Circle Jerk, each man with the opportunity to be the jerk)

Mosey to Flag

6MOM – Led by Alexa

x20 LBC, x20 Oblique Crunch, x10 WWII, Brotractor

Spreadsheets

Jar Jar blatantly misinterpreting leading us off on the 10 Burpees as an opportunity to count to 10 and act confused was awesome and a well timed break in the action. Good call, brother.

Spotlight with the run to each of the PAX for a single count Burpee hand-slap was a welcome change-up and made those last burpees much easier.

Guerro returns to Monday! Great to see you out brother 🙂

Alexa continually asking if we were done with 6MOM while he led it was a delightful treat

Announcements

Mohai this Thursday, 5:30!
Kenmore this Friday, Log Boom Park, 5:30!
Choose your Saturday workout; Gasworks, Tacoma, Heritage Park, Bellevue, or KiMS … maybe more choices soon?

Digdug passes the Shovel Flag! Moving forward Alexa is the Site-Q for Grasslawn and Digdug can be found at Bellevue on Saturdays. It’s been an honor leading this site for the last 8 months. Wow, has it been that long? ….

Words

F3 is an excellent place to practice leadership. Take advantage. It’s a secure place to get in front of your peers and lead. It’s the gift that will continually give, as you being to find other areas of your life where you can step up and lead. Get some.

Retire to Coffeeteria.

12 dudes crushed it on a very PNWish morning at KiMS / Crestwoods.

The PAX: ACDC, Genie, Olaf, Wolf, Worthington, Maybe, Jar Jar, Foley, Joystick, Kramer, Gilligan, Lateral (Q).

The workout:
– warm up lap around the track
– SSH, squats, merkins, mtn climbers, burpees
– mosey to planters and partner up. 3 rounds of exercise/make your way up the driveway (bear crawls/step ups; box jumps/merkins; defensive slides/russisn twists)
-mosey to the track for 1.25 laps of catch me if you can
– mosey to the playground, groups of three crushed 30 pull ups, 150 skaters and 150 squats)
– mosey to the baseball fields, groups of three – 2 amrap an exercise while the third runs to/fro the fence and does burpees (hand slap merkins, jumping lunges, flutters)
– some ab work plus push ups
– jack webbs (arms and legs)
– mosey to the track for a cool down lap, swedish style
– 3 MoM

WoW:
– Wolf encouraged everyone to ask for help if needed, rather than go solo. 6am coffee on Saturdays a good olace to do it
– Olaf talked about stepping back and making sure you’re living life like you want to; if not, dont be afraid to make a change.