Seattle Saturday Workout


Seattle Saturday Morning at Alternate AO.

PAX: Waxy, Ventura, Applebee, MeetUp, Somers, Dunder, Hiway (FNG), Bangkok, Headhunter, Talent, Mifflin, Kemp, Journey (VQ), DINK (Q)

Warm-o-Rama: SSH, Merkins, Skaters, Overhead Claps

Mosey to truck and assemble The Pain Train (aka The Sand Penis).  40 pound sandbag, 2 X 50 pound sandbags, 60 pound sandbag, 2 X 35 pound kettlebelles, 2 X 25 pound farmer walk handles, 2 X 25 pound shields.

Mosey to wading pool (.5 miles away).  If you are not carrying something, run circles around the group.  Hand off as needed. Initially some grumble mumble, but then the teamwork happened!

Arrive at wading pool.  10 count. Sit in a row and pass sandbags and kettlebells down.  Once you pass the last implement, run to the end of line for repeato.  Go halfway around wading pool then reverse.

Flutter kicks, LBC’s, SIFTS (Six Inches for Thirty Seconds)

Reassemble and return to basketball courts.  Break into teams and do five reps of OHP, Mr. Superiors, Lunges, Squat thrust, and something else :-).  If not lifting, run the basketball court.


Name-O-Rama:  Props to Hiway who drove in from Vancouver, Wa. to join us!

Workout was a little clunky, but wanted to try out incorporating implements.  Many thanks for the PAX for being gracious and agreeing to the experiment.

Kemp and DINK will be updating the Seattle PB&J schedule

F3 weekend at Worthington. HC now before it’s too late.

Words: It’s easy to walk or run a half mile.  Throw 50 pounds on your back (the weight of Life) and tether it to another weight (obligations), and it’s not so easy.  We have each other, and should rely on the 2F to get us through the tough times. Focus on the goal and make it happen. With F3, you are never alone and always have help.

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