Category: 1st F

Nice morning at KiMS. A lucky 13 showed up..

The PAX:

1. Giftbox
2. Mash
3. FNG Googly
4. spotlight
5. Alexa
6. Drama
7. Singlet
8. Jermaine
9. Gilligan
10. Simmons
11. Bam Bam
12. Jar Jar
13. Kramer (Q)

The Thang:

Warmup:

SSH

Sumo squats

Imperial Walkers

Merkins

Bropees x 5

Bearcrawl to benches

10/20/30: decline, incline, dips

Jack Webb  1×4…5×20 and back down.

HIT: Sprint 1/4, jog 3/4, Sprint 1/2, jog 1/2, spring 3/4, jog 1/4, sprint whole lap

Mosey to playground

Mini – murph: 2 x sets of 5 pullups, 10 merkins, 15 squats 

Mosey back

Captain Thor

Mary: freddy mercury, flutter, protractor

Words: F3 brothers going through challenges like chemo. Think about ways to help, and make sure your own life in order (insurance, physicals, will etc). Thanks for the opportunity to lead, great motivation to work out with you all.

Thanks,

Kramer

5 men met for a boxtrot run Tuesday morning.

The PAX – XBox, Spotlight, DryDock, Cowboy (Kotter), Hollywood (Q)

The Thang:

4 miles…aimed at a 10/min mile…but ended up averaging closer to 9:18.

Great mumble chatter welcoming Cowboy back. Props to Ickey and DigDug.

WoW:

Take care of yourself. The summer is nearly here, and many opportunities for CSAUPs and other activities. Don’t push yourself to the point of injury. Get better…yes…but stay healthy. The goal is to keep coming back.

Pax: Dialup, Xbox, Thriftshop, FSBO, schnitzel,Giftbox, Jermaine, Icky, Dilfer, Spotlight(VQ)

10 HIM’s dared to get better even though unusually it was wet and cold. I largely blame the sprinklers than the rain. 🙂

Stared off with disclaimer for my practice although there were no FNG’s.

Thang:
Warmup: SSH, Cotton Pickers, Arm circles , Shoulder rotations and Windmills (Dilfer thought I called out Women, my accent issues. :-))

Mosey to the tennis courts

Red Barchetta – Run to the First Court – 100 SSH’s run back to the starting point, Run to the second court – 75 Mountain climbers run back to the starting point, Run to the third court – 50 LBC run back to the starting point, Run to fourth court – 25 merkins run back to the starting point, Run to the other end – 10 Burpees run back to the starting point. Wait for the 6 (Either Plank or balls to wall choice is yours! – Dilfer appear to have liked the options, he chuckled )

Mosey to the other end of the parking lot, Divided into 5 teams of 2 members each. Each team called(Superman/Squats/..) out an exercise for rest of the teams and they complete a run around the parking lot. (Bonding time).

Swedish mile in the parking lot, last person completes 5 burpees before joining the head of the line, everyone completed their chance except me. (Icky and Dilfer modified and did various other exercises)

Mosey to “the hill” – Lunging to the top of the hill, back to the bottom of the hill by break crawling. (Repeato) – Mumblechatter – Icky thought I would skip the hill based on my comment but I was determined to add it to the mix.

Mosey to the starting point: (Partnered up).

One partner planking and other partner ran up the hill did 5 pull ups and back.

6MOM –

LBC – 15
WW1 – 15 – OYO
Flutters – 15

Announcements:
Fathers day – 2.0 Special
Worthington’s – Family weekend (Check with him as this may be late)
Reviewed all go ruck events

WOW –
Jermaine – Shared about his daily 15-minute meditation regiment, how it has helped him with concentration, he is able to stay in the moment and in the present.

Giftbox – Share about his recent bad experience and he is trying the meditation avenue to help with his situation.

VQ words: Shared a quote from the book I completed reading in 2 days(30day goal improvement). “Effort does not guarantee success but it only removes guarantee of failure” – Essentially the point is that if you have not tried it then you have quit before joined the race. I thank F3 and I keep trying so that I get better every-time. – Live, Learn and evolve.

Thank you men for giving the opportunity to lead today, this is my first VQ. I will work on my cadence a bit and you will see a new improved me next time! Have a good rest of the day!

MOHAI Backblast – Pyramids & Merkins

17 men kick started their hearts.

Pax: 529er, Spam, Dive Bar, Meet Up, Stigmata, Scrum, Spell Check, Hurley, Ducks, Gekko, Talent, Sun Devil, La Fleur, Kojak,  Bangkok, Wooly Bugger, Elroy (Q).

* Warm up: SSH, Mucho Chestoso Pyramidios

* 1.2.1 Sprint pyramids with 5 diamond merkins after each round

* 3MOM: flutters and LBCs, slow and fast cadence

Get after it, gentlemen.

Q2/5

Pax of 32 posted for the official launch of Heritage Park.

Body Shop, Lateral, Combover, Falcon, Valdez, Shark Bait, Maybe, Kramer, yo Adrian, Kojack, Sleepless(FNG),The Hoff(FNG), Rivet, Bam Bam, Elroy, Guerro, Alexa, Buckeye, Germaine, 

Ga Ga(FNG), Wipeout(FNG)

Hollywood, Wolf, Magic, Grissom, Swinger, The Dude, Goose, StarLord, AC/DC, 

and Singlet on the Q

Thang-

 Warmup 

  -20 SSH

  -10 hr/plyo mericans

  -10 delay jump squats

  -lap around trail with inside/outside shuffle, skip and inside/outside karaoke 

 Sprint pyramid 

  AYG 100 yds, jog the rest of the lap  back to start 

  AYG 150, jog the rest

  AYG 200, jog the rest 

  AYG 150, jog the rest 

  AYG 100, jog the rest 

Mosey to bottom of hill for crawl laps- bear, crab, side and crawl bear

Partner up for 1 lap of crawling catch me if you can. 1 does 10 burpees while 2 bear crawls trail. 1 the runs to meet 2. Flapjack 

5 MOM

  10 “Scared Cats”

  20 LBC

  10 Supermans 

  L and R Beauty Queen stretch 

We had some strong FNGs out there this morning. Nice to see some new faces pushing the group.

Announcements 

  Magic- 5K mud run tmw

  2.0 workout at KIMS/Crestwoods 0900 6/16

  Worthington’s family weekend in Richland last weekend of June.

  50 mile ruck in August- check with Wolf

  Custom tough ruck in Oct-Buckeye

I didn’t get any words in but just wanted to offer my thanks to the group for the feedback and support on the coaching app this week. I’m one lucky SOB to have the opportunity to lean on you all…and lead you in a beat down from time to time. Enjoy the weekend fellas!

4 Men came out and attacked the day at Mohai.

The PAX: Gekko, Kojak, Perogi (f3 NC), SunDevil (Q)

The Thang:

*Warmup-SSH, Merkins, Mt. Climbers

*Mosey to Bird Latrine/Bird Pond. Burpee ladder: 10 Burpees run around Pond, 9 Burpees Run around Pond etc. to 1 Burpee.  50 LBCs

Mosey to mini dock. Black Jack mini stair climb. 1 Sumo Squat on dock,  run up stairs, 20 Plank ups. Run down stairs 2 Sumo Squats, Run Up Stairs 19 Plank Ups. PAX calls out an exercise to switch to on the top after 2 rounds, continue Sumo’s on bottom. We got some cool ones in here from Perogi, I can’t recall the names, but I was sore!

Mosey back to Lawn area, follow the leader step ups.

Mosey to Museum stairs, stair push up x 10, legs move up a level, hands stay in place. x 5 stairs.

Mosey to Orca dock. 10-10-10 incline, decline, dips. Done.

*COT

*Announcements: Patch program, Worthington family fun weekend, starting a new PAX in DC (Arlington) so if you know anyone interested give them a push!

*Words: We take notice when some of our core regulars go missing (KEMP!), they appreciate being reached out to. Continue to reach out to those that go missing after only attending a few sessions, it’s motivating to hear from someone within the group.

13 men got better with the help of some little friends.

PAX
Thrift Shop, Zune, Kobe, Dilfer, Snip, Xbox, Zombie, Tiny, Alamo, FNG Unicorn, Nietzsche, Brady, Dig Dug (Q)

Thang

CoP; x30 SSH, x20 Mountain Climber

Mosey to YHC’s car – Hmm, why are we in a parking lot next to a car? … SURPRISE!

Pickup 4 sandbags. Mosey 800m to soccer field.

4 men run 100 yards with bags, winner of the run chooses next exercise for the PAX that AMRAPS …. Burpees, Sumo Squats, Yellow Hammers, and something …

4 men bear crawl drag bags 20 yards, crab walk back. Winner of crawls chooses next exercises for PAX that AMRAPS …. Merkins, Jump Squats, Squats, One-leg Burpees

Mosey 100m.

“Bear with Me” –

Bear Crawl 10 yards
x20 Merkins
Bearl Crawl 10 yards
x20 Squats
Bear Crawl 10 yards
x20 Big Boy Situps
Bear Crawl 10 yards
x20 Flutter

Bags must accompany the PAX

Repeato.

Finish our 100 yards with 20 yards of Bear Crawl.

Mosey 800m to CoP.

Nietzsche, leads PAX for COP of: x20 Crunches, x20 Flutter, x20 Leg Raises

Moleskin
FNG Unicorn brought the heat with some fast Bear Crawl drags.
Snip, with the one-leg burpee call … respect!
A big thank you to Ickey for loaning me the bags. Thank you.

Announcements
Patches! Lots of opportunities for Redwood patch; Log Boom, MSFT, Heritage, Bellevue
GoRuck Light this weekend

Words
Not feeling it today? Do it anyway and if you still don’t feel tomorrow, then you can skip it.

6 men came out for a great night of trying some new workouts at PB&J.

The PAX: Snip, AC/CD, Skynet, Miflin, Razr, Dunder (Q)

The Thang:

*Warmup-SSH, Merkins, Squats, Mt. Climbers

*Mosey to hill behind covered area

*Bernie Sanders- Begin at bottom of hill and run backwards up steep hill.  5 reps. FEEL THE BERRRRRNNNN.

*BOPO-1 Burpee, 1 Single Leg Burpee, 1 plank jack, other single leg burpee. Repeat 10 reps on your own.

*Dora 1-2-3-Partner up. 100 Merkins, 200 LBC’s, 300 Squats between partners. Partner 1 runs to school while partner 2 does exercise. Continue rotating until completion.

*Bernie Sanders-2 people that won’t be named were late and missed this so we did a repeato so they could feel the berrrrnnn.

*21s- 2 Count SSH. PAX counts aloud reps 1-5, silent count 6-21. Everyone must end at the exact same time or there is a penalty workout.  *this was kind of awkward.

*La La Leggy-20 reps of the following exercises with no rest between. Squats, Lunges, Jump Lunges, Sumo Squats, Calf Raises. *Pretty painful after the Bernie.

*Mosey back to Chainline.

*COT

*Announcements: Patch program, Worthington family fun weekend

*Words: I had the opportunity to meet up with F3 Loiusville (Louval). It was a great experience to meet some F3 guys all the way across the country and they bring you in like one of their own.  Highly recommend finding a group while out on your travels.