Category: 1st F

6 + 1 gathered at our new AO in Bellevue to improve and share in fellowship.

PAX: Dialup, Blue, SPAM, XBox, Spotlight, Headstart(FNG), Digdug(Q)

Thang:

3 Bags were present, x2 60 lb, x1 40 lb. Big thanks to Blue for bring his bags!

Warm-o-Rama: SSH, Bird Dogs, Cotton Pickers, Vs, Mountain Climbers

Mosey with weights to stairs.

Partner up. P1 runs with weight up the stairs for 5 burpees. P2 AMRAPS exercise that is called. Flapjack. Repeat until everyone in the PAX has called an exercise(except Xbox, who attempted to call an exercise out of turn)

Carolina DryDocks, Burpees, Dips, Squats, Derkins

Mosey back to flag to drop off gear we had shed. Discover grounded flag and potential FNG looking at flag.

EH the guy staring at the flag on his way to get a donut.

Circle up for fallen flag penalty of 10 burpees.

Warm-o-rama second round – 20 SSH

Hit the baseline of goose-shit lane. Partner up. P1 carries weight, P2 bearcrawls to other end. Flapjack as needed.

Empty-wheel barrow back. I have never heard so much complaining about a call!

50 yards and back.  P1 Bear Crawl dragging weight in between legs. P2 crabwalk. Flapjack as needed.

6MOM

Lineup at baseline. Partner up. 3 men run with weight 50 yds and back. One running man calls the ab exercise for AMRAP. Flapjack, new exercise. Repeat until all PAX has called an exercise.

Heels to Heaven, Flutter, LBC, American Y’s, Eagle Crunch, Freddie Mercury, LBC

Shout-Outs:

Blue warmed my heart right away this morning … “Hey Digdug, I have some sandbags in my car ….”

Dial-up attempting to learn Bird Dogs may have been the most hilarious thing I’ve seen in a while. There was no way I could keep cadence watching him attempt the exercise.

FNG Headstart – “Jeeze guys, I just came for a little jog and a donut ….”

Xbox – Larry Bird’ing with his ape walk getting called out … “Hey Xbox, where’s your partner?” Xbox popping up like a ground hog trying to find his partner.

Announcements:

Choose your Saturday workout! Kirkland, Heritage, Bellevue or Gas Works

Words:

Let us never forget to spring into action like our FNG today. He didn’t hesitate to join in, and immediately was part of the PAX, and joined right into the mumblechatter while getting utterly smoked.

13 HIM’s emerged from the gloom to start their week with some quality time with Cindy and her little friends the 60lb sandbag and the 45 lb kettlebell.

PAX: Dilfur, Magic, MASH, Jar Jar, Singlet, FSBO, Dial-Up, Drama, Xbox, Spot Light, Dry Dock, Dig Dug(Q), ???

Thang

CoP: SSH, Cotton Pickers, Arm Circles, Pretzels, Dubs, Hands-up Squat

Weights were carried to all locations. Even though it weighed less, the Kettlebell won MVP.

Mosey to Tennis Courts. Partner up. P1 balls to the wall, P2 sprint length of the courts and back. Flapjack. Repeato x3.

Form teams of 3. P1 & P2 hand-slap merksin, P3 run half the court, x10 squats. Rotate until everyone has done squats.

Mosey to playground.

AMRAP Cindy(5 Pullups, 10 Merkins, 20 Squats = 1 round) while two men walk/run a circuit carrying weights. Continue until everyone has carried weight.

6MOM – Continue rotation of weight carrying. Those carrying the weight call out the exercise for the PAX … Flutters, ABC’s, LBC’s.

Spreadsheets

Great to see Magic & Dial-up out! Welcome back, Kotters.

Drama and XBox looking snazzy with their new haircuts.

Dilfur’s style of carrying the Kettlebell is a unique.

Xbox complaining about his “Quads being smoked before we even started” may have been the highlight of my morning.

Announcements

New Saturday Workouts being Tested – Heritage Park & Bellevue
OTB Ruck on Friday’s with MASH and 7-Layer

Words

From Dilfur: “You’ve got to get dirty to be clean”

What this means to Dilfur is that no progress our outcomes come without sacrifice. Choose well, choose wisely.

We then retired to coffeeteria.

4 HIM’s got better today at MSFT. You know it’s good when XBox complains.

PAX: Nall, Schnitzel, XBox, Digdug(Q)

Thang:
CoP- SSH, Cotton Pickers, “Dubs”, Good Mornings, Mountain Climbers, Merkins

50 yd Red Bearchetta

“Crawl Plank”
Partner up. P1 crawl bear 30 yards, P2 planks. Flapjack. Repeat left plank, right plank with crab walk and more crawl bear.

Mosey around field.

“Slinky Sprint”
Partner up. P1 sprints to 50 yard line and signals. P2 sprints to 50 yard line, when reaching 50 yard line P1 then sprints to 100 yard line. Repeat for a total of 200 yards.

Swedish Mile to volley ball courts for some sand action.

“Crabs walk in sand … so should we!”
Bear Crawl around volleyball court. Reverse, crawl bear halfway, then crab walk the rest. A sandy adventure to be sure.

Mosey to start for 6MOM of Flutter x20 -> LBC x15 -> Roselitta x15-> Dolly x15 -> LBC x15 -> American Hammer -> LBC x30

Observations:
Xbox’s bear crawl is a sight to behold. Looks like some sort of gorilla more than a bear. He also crab walks backwards … or does he? Hmm.

Nall showed incredible fortitude, never giving up despite some ambitious calls by the Q. Crab walking in sand is authentic and … brutal.

Schnitzel bailed on a meeting to come join us … and we were all better for it. Thank you, Schnitzel.

Announcements:
Bellevue AO test 7 AM saturday

Words:
You are responsible for everything that happens in your life. It’s easy to play the victim when things go wrong and to feel as if it was all your doing when things go right. Issues with the M? You married her, dude. Issues with kids? You decided to have them and be their parent. Fat and out of shape? That’s on you, buddy.

Own it. And thru owning it, improve it or make the necessary changes. You’re responsible.

“Jacob’s Ladder on the Salmon Ladder…”
8 guys got after it this morning in Woodinville (and it was relatively dry again!)

The PAX: SPAM, Goats, Magic, Hurley, Hollywood, XBox, Worthington, Salsa (Q)

The Thang:

Warmup with 20’s of…: SSH, Merkins, Squats, Sumo Squats. Then arms of pain 20 each of…: little baby arm circles forward and back, then medium circles forward and back, seal claps, arm raises. There was a warm burning sensation…. 🙂

Then we mosied to the outside seating eating area behind the cafeteria to continue the warmup and we completed the following: 10 Decline Merkins, 20 Incline Merkins, 30 Step Ups.

Now the really fun part…
“Jacob’s Ladder (JL) on the Salmon Ladder (SL)…”
I asked the Pax, what should we do at the top & Hollywood offered first “Burpees” (oh boy!, I thought), then I asked the Pax how about the bottom, then SPAM said let’s do burpees also (seriously?!), fortunately Worthington said we should have some variety, so then someone else said Jillian Michael’s (OMG!), all I could do was nervously chuckle and state at least it’s not burpees?!… So we did and we ran up to the railing 6 burpees & then back down 1 Jillian Michael, then 5-2, 4-3, etc. I asked for 10 count twice after that. :O

Then we mosied to the track…
And we did 4 corners once around the track, initially I thought 10 of something then 400M x 4, but after doing the JL on the SL…, 100M then 10 something x 4 was more agreeable to me, there was mubble chatter that it should have been a full lap instead quaters (ha ha). 1st corner: 10 Merkins, 2nd corner: 10 WW1s, 3rd corner: 10 Sumo Squats, 4th corner: 10 Burpees.

Then we mosied back the covered area…

Since we still had about 10+ min left, we finished with the following…

Balls-to-the-Wall 30 sec hold, then while still against the wall 30 mountain climbers. Next we did various portions of PYS…
30 Bicycle Situps, then 30 Flutters.
Protatractor: 30deg, 10deg, then protractor 30deg again, then scissors @30deg, Scissors @10deg

Then 60 sec plank, then each HIM would count down from 10 to 1 and lead a side plank hold and then we switched to the other side until all 8 of us each counted down once.

Then we were done! (Literally and figuratively for me personally, ha ha)

Announcements:
Bellevue Park led by XBox
Sat 7am
Workout Test AO
9am Q School
June 22-24 Worthington place Eastern Washington please if you will attend
PB&J Westside tonight in Seattle
PB&J Eastside tonight in Krikland

Check out www.f3pugetsound.com for all Q sign-ups, backblasts, and location information.

WoW:
If you don’t rise to the occassion
Then you sink to the level of your training
Had a workout plan that hugged the building, threw it out once I saw that it was not raining…
“When in doubt ask the Pax”

Next week: Dig Dug has the Q. Spam is the backup Q.

Cheers!
-Salsa

A very wet Wednesday night Defiance workout included a guest from Kirkland! AC/DC was in Grit City for work and joined us. The Pax: AC/DC, Frenchy, Linus, Lunger (Q) and DDT.

The Q decided to run the group to different “sites” around the park and share history and facts about the park between workouts. Now you get to experience this momentous event.

Warmups:
SSH, StormTroopers and 400m run

The Thang
Park fact: Pt. Defiance is 760 acres – around 80 acres smaller than Central Park
At the statue of our Patron Saint Francis Cushman dips and squats – 30 each
Mosey to the tennis courts
Park fact: Pt. Defiance was originally a military installation in the 1840s
Four Corners: 10 burpees, crab walk to corner 2, then 20 Mericans, Bear crawl to corner 3, 30 lunges, then broad jumps to corner 4, rather than do 40 Russian Twists at the court in the wet we moseyed to the Pagoda and did the twists under the eave.
Park fact: There is an old growth forest in the park including a 450-year-old Doug Fir.
Sides and ends: Sprint the sides of the pagoda, burpee broad jump the ends, do that three times
Mosey to the playground
Park fact: Electric street cars used to bring people to the park in the early 20th century.
Pullups – 5 reps x 3
Step ups – 20 x 3
Mosey to the rose garden
Park fact: Grover Cleveland approved the creation of the park in the 1880s.
A bunch of push ups: incline, decline, regular
Mosey to the flag
Park fact: 3.1 million visitors come to the park each year
Sandbag carries! to the big-ass tree at the other end of the grassy area
Do some ab stuff there (Q is getting tired at this point).
Overhead SB carry back to flag.

COT
Frenchy had great words about getting affirmation and encouragement from someone who you truly respect or has a formative role in your life.

Retired to Coles for food and drink.
Thanks to AC/DC for coming out! We like to show Defiance off to our brothers up north. It’s a short drive down the road. Join us!
EOM

We had eleven men show up for the so called Burpee Fest. The name suggests many, many burpees were completed. However, Burpee Fest was about loving all a burpee has to offer, not doing as many as possible. Anyway, the pax included: Drama (Q), Thriftshop, Jar Jar, AP, Alexa, Singlet, MASH, Tardy, Xbox, Spotlight, and Jermaine.

The workout:

Warm-up mosey to the beloved tennis courts. Did butt kickers, high knees, reaching hand straight out and kicking with opposite leg, karaoke (both directions), and high knee jumps.

On tennis courts:

Circled up and did ten, six point burpees:

Squat, high plank, push up down, high plank, squat, jump.

However, going around in a circle, we would not proceed to the next position until the person said “next.” Some would say next immediately, others enjoyed watching us struggle to hold certain positions.

Next: run to end of first tennis court, 5 HR murkens, run back. Then run two tennis courts, 10 HR murkens, run back. Then run three tennis courts, 15 HR murkens, run back.

10 six point burpees (except replace push up down with plank down). Done in same method.

4 corners around entire tennis court area, 10 squats each corner.

10 six point burpees (except replace push up down with all the way down to stomach for HR murken). Done in same method.

Bear crawl one tennis court, run the other 5 to fence, then run back across all 6 to other fence. Do again but this time bear crawl two tennis courts.

Mosey to lower parking lot. One partner runs a lap and does 5 HR murkens, other does AMRAP slow 6 point burpees. Two laps for each partner.

Mosey to near start. Three minutes of jumping squats where we go around in a circle saying “next.” First next means hold it down, then the following next means jump up. Following this we ended with two minutes of a similar workout, but with pushups.

WoW: try to set a goal once per month that is physical AND also a goal that is about your family.