6/25/18 MOHAI
9 men made the decision to improve themselves at MOHAI this morning. Their names: Kojak, Wooly Bugger, Hurley, Scuba Steve (down range from FThree Louisville), Bangkok, Stigmata, Sundevil, Scrum, SPAM (Q).

Warmitup: Cotton Pickers x 11, Windmills x 11, Good Mornings x 11, SSH x 20, Merkins x 11, Mountain Climbers x 11.

Beautiful warm morning at Kirkland Middle. I got to be Q for the third time in a row, new record for me!

The Pax:

1. Gilligan
2. The Dude
3. Singlet
4. Mifflin
5. Cowboy
6. Spotlight
7. Bam bam
8. Jemaine
9. Guero
10. Lateral
11. Worthington
12. Spam
13. Hail
14. AC / DC
15. Kramer (Q)

—

June 18th, 2018

86 Post to F3Dads 2.0 Workout!
A terrific time was had by all this last Saturday at the F3 Dads Workout Q’d by Kramer & Elroy. Thank you both for a great time. Read the Backblast here.

Comz Updates
Xbox has been busy crafting the vision for the future of Comz. You can read it here.

The immediate actionable takeaway is that you can post Backblasts to Facebook if you so choose.

Upcoming Events

Saturday, 6/22-24 – Worthington Family Weekend – Richland
One open spot! Contact Worthington.

Saturday, 6/30 – F3Dads Putt Putt
Bring your 2.0 and let’s play some Putt Putt golf!

Friday, 8/3 – Support RUCK & WOD
24 hour event supporting Sammamish Animal Sanctuary. Blue is the Q.

Friday–Sunday, 9/14-16, Lake Kachess F3 Family Camp Weekend
Guero is the Q. Details here.

Upcoming CSAUPs

8/17 – Star Course 50 Miler
Ruck 50 miles in under 20 hours. 11 HC’s so far. Wolf is the Q.

Training is on Wednesdays & Sundays, Bridle Trails at 5 AM. Meet out front of Ben Franklin Elementary.

9/22 – Tough Mudder
10 miles of mud and fellowship.

9/30 – Seattle, Base 2 Space
Climb the Space Needle. Grissom is Q. Use code “burke” and save $10 with early bird special.

10/19 – Custom Go Ruck Tough
Sign-ups are limited! 20 Spots Left!! Wait list after that. Buckeye is the Q.

How to register:
1. Go to this eventbrite page and pay. The first 35 people get in! This is what will save your spot. Once you pay.

2. Go to the goruck page and register for the event here–

Patch Program
The Patch program is started with a bang! Many of us are well on our way to our Redwood Patches and there is a bevvy of CSAUP’s on the way to help earn the 4-3-2-1 Patch. If you haven’t heard about the patch program yet, find all the details here. Ickey is the Q.

8 PAX showed up at KiMS to enjoy a workout filled with some familiar oldschool exercises.

PAX

Magic, Olaf, Drydock, JarJar, Yellow Belt, Cowboy, Buckey, Grissom -Q

Warmup

SSH, Arm Circles, Imperial Walkers, Mericans, Mountain Climbers, LBCs, Flutters

Thang

10,20,30s -declines, inclines, stepups

loop the planter in push-up position (is there a name for that?) while partner loops the school, flapjack

mosey to small parking lot for forward crabwalk and bearcrawl, flapjack to backwards crabwalk and crawbear.

mosey to tennis courts for a suicide with 2,4,6,8 squats at the lines.  While on the courts, 30 seconds of balls to the wall.

mosey and run a Route 66 with hand release mericans.

run up and down stair.

run down stair, line up, release PAX after doing the number of mericans associated with their number in line, run up stair stopping at each landing to do a squat.  Finish at top with mericans.

slosey back to the school for flutters and LBCs.

Events

Buckey has info on several Tough events in Sept and Oct.

Grissom reminded everyone of the Base to Space event in Sept.

WOW

Every bad day still has some good in it.  Find it, embrace it and share it.

BackBlast from the 2.0 ‘Happening” on June 16th:  Hey, when you have *86* dads and their 2.0’s show up for a pre-Father’s Day KidsVergence workout, what else can you call it?

Pax:  Too numerous too mention (check out COT posted on our FB site by Dilfer/Swanson ):  Kramer (Q), Elroy (faithful assistant)

Warmup:  SSH, Merkins

The Happening:

• Catch Me if You Can: Kramer leads the masses to the track for a vigorous lap:  Dads run backwards while kids wait and count their age(s).  Kids then run to catch up with the dads, then make them do an exercise of their choice
• Football field exercises : Work our way across and back doing wheel barrows,  Swedish planks, piggy backs, bear crawls, squats
• Burpee master class: Kramer and Elroy demonstrate how a burpee is done properly, with bonus demo of the BRO-pee
• Water break!
• Mosey to ball field next door
• Split the crowd into to groups: younger kids and aged 10+
• Freeze tag: kids and dads alternately being “it”.  Need to do an assigned exercise to unfreeze yourself
• Soccer
• COT
• Name-o-rama:  Dads consulted within their immediate clan for a moment, and then we did a full round of name-o-rama, announcing their 2.0’s F3 names, dedicated and honest – awesome!

Thank you all for allowing us the honor to lead this 2.0 event.  Next year must certainly step it up, as we are very likely looking at 100+!!

Have a great Fathers’ Day and summer all you bad ass F3Dads!

Heritage Park Backblast:  19 macho, mucho chesto HIMs crushed the third iteration of the Tire Experiment.

Pax: Alexa, Guero, Adrian, Bob, Falcon, Schnitzel, The Dude, AC/DC, Sleepless, Bam Bam, Jemaine, Kramer, The Hoff, AP, Swinger, Putt-Putt, Romo (FNG), Elroy (Q)

Warmup: Stretches, SSH, Mt Climbers, Mucho Chestos Pyramidios

The Tire Thang

* Swedish Tire Mile:  Teams of 4-6 run back and forth across the park (leg warm up – word, Alexa!):  Each team get 2 tires. Sprinter from back carries a tire forward and passes it back.

<<Mosey to tennis courts>>

* Swedish Tire Mile back to start

* 25.50.25 Meter Sprint Pyramids

* 4 MOM:  Flutters and LBCs, slow & fast cadence

COT

Announcements

Too much to list here, see full list at F3PugetSound.Com or the F3PS facebook group page

WoW

It’s Fathers’ Day, reach out to your dad and thank him for all he’s done for you.  Elroy related a story about his dad’s struggles early in life, with Elroy not appreciating it when he was younger.  Now, with older kids of his own, life has come full circle, and he sees his father for the man he his and the sacrifices he made for his family.

Thank you for allowing me to lead today, gentlemen.  Go out and be bad ass fathers!

The PAX

Worthington
Hail
Bohdi
Snip
Sky net
Mifflin
Pink slip
Kramer (Q)

I got the job at the last minute  so first ever totally unplanned Q! Does anyone know how to have this not double space everything pasted in it is driving me crazy!

The Thang:

SSH

Sumo squats

Imperial Walkers

Merkins

Bropees x 5

Mosey to the Google park

10/20/30: decline, incline, dips

15 box jumps

Jack Webb

Lt, Dan with jumping lunges

Jog down the hill. Pause half way for:

Screw your buddies: 2 people call exercise to the rest of the group, then run / bear crawl up hill, while rest do exercise.

Run down to lake.

Captain Thor. Skynet learns a valuable lesson about checking for goose dropping before starting excercise.

Burn-ie Sanders – running backwards up mini hill 5 times, then forward back down.

5 burpees on the dock

HIT: 30 second sprints along lake, then back. X 2.

Swedish mile up the hill.

Some Mary:

freddy mercury
flutter

Beers were enjoyed. Celebrity sighting of WOLF who was rucking by and stopped to chat for a few.

Cheers!

Kramer

6 men gathered in the damp gloom at Woodinville High School this morning to start their day with a win.

The PAX: Goats, Hurley, Xbox, Mifflin, Salsa, SPAM (Q).

Warmitup:

• Broad jump the moat that had formed around the field
• Good Mornings, Cotton Pickers, Windmills
• Broad jump the moat again and Mosey to the low SW corner of WHS

The Lap:

• Catch-me-if-you-can with 3x Merkins + 3x Mountain climbers up the hill to the big gate.
• Negative (backwards) mosey to the high trail
• Partner up for out and back:
  • P1 AYG run up the path and mosey back
  • P2 AMRAP Jack Webb
• Flapjack/repeato with Lt. Dans and Captain Thors.
• Mosey to the parking lot, Pax holds an Al Gore while each pax performs 5 sumo squats.
• Mosey to stairs by the flag poles for 1 Jacob’s Ladder: merkins over squats.
• Mosey to Bear Crawl Canyon: bear crawl the canyon, crawl bear back to the six and finish as a group.
• Mosey to the cafeteria pavilion for 10-20-30-40, 40-30-20-10:  10 box jumps, 20 Diamond Incline Merkins, 30 step ups, 40 OH Claps, 40 step ups, 30 box jumps (yes!),  20 OH claps, 10 Diamond Incline Merkins.
• Mosey to CoT for Flower (aka Bring Sally UP/DOWN) with merkins.

Announcements:

Xbox is super pumped for Incredibles 2 opening day tomorrow, YHC’s kids are PUMPED for Kidvergence 2.0 workout Saturday at 9am KiMS–Kramer on the Q, CSAUPs coming at the end of summer: Tough Mudder September, Custom GoRuck Tough October 19th.

WoW: Opponent.  Who is your opponent that you train to defeat?

Once in a while, we face extreme challenges that require great courage and strength to overcome–big moments.  With training we will be ready for those.

But the fact is that our most important battles to win are the very small ones that we must win every day, hour by hour, putting one foot in front of the other in the good habits we form and choosing not to diverge into the bad habits we are trying to beat.  These are the toughest challenges because they don’t end–and won’t ever end.  When I wrestled in high school, I knew my opponent’s name and it motivated me everyday in the wrestling room to think how hard he was training to beat me–I made sure I trained harder.

Name your opponent, and when you train, train with them in mind: laziness, gluttony, pride, lust, lack of focus, apathy, whatever they are, train to defeat them.  I think it is important to understand it is not “you” but an adversary you are trying to overcome.  It is a long war we all are in–and it is no exaggeration to say our lives, our marriages, and our families are at stake–comprised of daily battles–look to your brothers in F3 or elsewhere if you have them and encourage them.  Be encouraged by each other.

Win today.