Warmup (“just a few (5- or 10-count) reps of each”… Q took the reps kinda slow, knowing what would soon be happening)
– side straddle hop, merkins, sit ups, squats
Modified APFT (Army Physical Fitness Training) exercises
– Mosey to middle of park, find a partner, form two lines, partners facing each other
– 1 minute max-effort pushups: one partner goes while other holds fist under chest (flapjack)
– 1 minute max-effort situps: one partner goes while other holds feet in place (flapjack)
Form 3 teams of 5 pax
– each team picks up a 100+ lb sandbag “worm” (2 bags connected by a carabiner)
– “mosey” to south end of park (it looks different with sandbags)
“Swedish ‘Ton of Fun’ Mile” around the track, counter-clockwise
– two guys at front of each team pick up the worm and complete 20 reps of an exercise (20 reps x 100# = 1 TON of weight movement), while the rest of the team does burpees
– those same two guys carry the worm a quarter lap, where they happily drop said worm for the early birds at the back of their team line
– two guys from the back of each team step forward. Repeat-o for a full mile and more than 8 tons of lifting for each team. 24 tons total.
– Exercises with the worm included: deadlifts, thrusters, overhead holds for 20 seconds, static hold at bottom of squat, shoulder-to-shoulder, overhead squats
– Completed the mile at west side of park
A little sprint work to balance all that long, slow stuff
– sprint to electrical box in center of park and back
– as a team, run to railing at top of fountain, and bear crawl back (just to cool off our hands in the wet grass)
– 10-count flutter kicks with some guys holding sandbags over their heads (rotate other guys in for more)
– Bro-tractor with sandbags over head (rotate other guys in)
– Inspired to see so many pax in attendance! I think at one point we were up to 50 or so (did I count wrong)… but then the sandbags came out… so the final count was 15, lol
– Lots of “interesting” sounds during the APFT pushups and situps… mostly positive words of encouragement & cheering … but also some grunting and other guttural noises
– Wow. The teams got after the sand bags. Working with weight is no joke. So awesome to see guys jumping right in, both to try something new… and also to work as a team to get stuff done
– Specific shout-outs to Dig Dug and Xbox who, at different times, let me know that the sandbag stuff was too easy. Beasts.
– Very inspired by Bull Horn… on his second day ever at this AO… jumping right in and pushing through a very heavy slog-fest. Love his commitment!
– Perhaps I need not say more than to draw attention to the photo. This was at the end of the fun… Look at those smiles. Infectious.
– We were having so much fun under the weight, and working together, that a large number of passers-by stopped to either gawk or encourage us. Several invites were overheard!
– 2nd Kidvergence this morning at KIMS at 9. First one was very well attended.
– Bellevue AO won the recent competition for most FNG’s! (Coffee on Dig Dug this morning!)
– New 12-week competition to have as many VQ’s as possible. Several guys gave verbal commitments!
– Look for F3 Puget Sound newsletter to be emailed on Sunday
– “You are more valuable than a telephone pole.” Inspired by a story told to Blue by a homeless man he knows. The man, “J,” had all his belongings fire-bombed by someone who wanted him dead. His tent & belongings happened to be beside a telephone pole. J did not get much response from the police, but several authorities came out in force to inspect the damage done to the telephone pole, and to plan their investigation into who damaged the pole. J knows that he is infinitely more valuable than that pole, although he wasn’t getting much support from others in reminding him. What are the “damaged telephone poles” in our lives that some might have us believe are more valuable than us? Is it a lost job, a failed relationship? Those things might get more attention than us, but know in your heart that those things do not define you. You have inherent, infinite value. Perhaps we can pass along that reminder to someone who needs to hear it.
Blue leads us in 6MOM of Butterfly Situps, Flutter, and Upright Flutter.
Blue in his weight vest is a sight. A 200 pound beast of man in armor, carrying an 80lb sand bag running around … yeah, that drew some looks.
Dilfer, with his “eff this wheelbarrow junk” opting instead to fireman carrying Dig Dug like he was a twig was a special moment.
Ickey’s return was made official with his “Really? Crawl-bear all that way?” mumblechatter
FSBO while crushing out bent-over-rows looked up to find his partner (YHC?) not moving gave a special brand of encouragement with his “Get running!” comment.
Dilfer’s response to aid while clearly looking like he was going to splash with “No, it’s fine. I’m just dizzy.” showed the spirit of a true fucking warrior.
From Ickey- Sometimes, we don’t realize how good we’ve got it. Ickey recently experienced this firsthand with being IR for the last 3 months and unable to participate in F3. Besides Ickey clearly growing rotund and out-of-shape, the real hit was on the 2F. Don’t take it for granted.
PAX: Dial-up, Dilfer, FNG Jughead, Blue, Spam, Xbox (Q)
Thanks to Blue, we had a couple sandbag options: 40 & 60lbs.
Warmup: Pick up the bags and mosey clockwise to the stairs. 10 IC Cotton Pickers, 5 Burpees, 10 IC Windmills, 5 Burpees, 15 IC Arm circles and flapjack.
Thang: We backed up just a wee bit to start at a bridge (you wouldn’t believe how many bridges go around this track). We broke into groups of three. One person grabs a sandbag and mosies to the next bridge while the other two exercise. We switched between leg, chest, abdominals, and burpees until we completed a full lap.
Luckily we completed right near the ramp. We paired up. 1s picked up the bags and ran up one side of the ramp and down the other while 2s and 3s did AMRAP 10 Merkins, 20 Sumo Squats, and 30 LBCs. 2s next and then 3s continuing AMRAP.
Now since one guy carried a light bag and one a heavy, we all needed another lap so everyone got opportunity to carry both. As YHC was thinking of what to do after 5 Burpees, Dilfer said nothing, so YHC agreed: AMRAP 5 Burpees this round.
Mosey to the stairs and dropped the bags. Next, we decided to do Jacob’s Ladder up the stairs and since Burpees were a hit, we did Jillian Michaels on top and Burpees on the bottom.
5 MoM: 20 IC Flutters, Rosalitas, and Dollies. 10 count by Spam and 10 count by Jughead. Still 1 minute to go, so we planned to the end.
Announcements: New workout in Kenmore on Fridays. Big day at Field 5 in Redmond: 5 FNGs with 11 total.
YHC gave Jughead the F3 schpeel. WoW: don’t be a #SadClown.