AMRAP-o-rama at Field 5

3 guys got after it on Field 5 on Friday. Slowly, we are getting the field back after the Hackathon.

PAX: Alexa, Schwinn (FNG), Thrift Shop (Q)

Warm-up: SSH (15), Merkins (15), Squats (15), Arm Circles, 1 lap around the fields

1. Two PAX perform AMRAP Incline Merkins while the third runs around the baseball diamond. All three take turns running.
2. Repeato with Dips as the exercise.
3. One HIM performs 10 Burpees while the other two perform AMRAP of an exercise. Take turns until all three have done Burpees twice. Exercises: Mountain Climbers (2 times), Lunges, Carolina Dry Docks, Plank Jacks, Merkins

6MOM: Flutters (15), New York Box Cutters (15), LBCs (30), Protractor

Words: Easy choices, hard life. Hard choices, easy life. Alexa described a great philosophy for life — choosing the easy path usually ends with having a more difficult life eventually (skipping school, poor diet, etc), but choosing the more difficult path usually results in an easier life (pursuing education, going the “extra mile” at work, exercise, etc). Great words to live by!

Thanks to Alexa and Schwinn for sticking with me for the workout!

Naal’s custom therapy

PAX; beckham, gorkha, earl, thriftshop, xbox, naal, skip, jujitsu(FNG), zombie(FNG), blackjack, nietzche, supra



Jog a lap, Cotton Pickers, Windmills, Merkins (pushups), arm circles small\big and forward\backward


Dora 1-2-3 : team up in groups of two, one person runs (to the other end of the field and back) while the other works towards the goal of completing:

100 Diamond Pushups

200 Squats

300 LBCs (Little Baby Crunches)


BOMBS : Like Dora but with these exercises (to help us remember, the exercises spell out BOMBS)

50 (B)urpees

100 (O)verhead Claps

150 (M)erkins (pushups)

200 (B)ig Boy Situps

250 (S)quats


 Flutter kicks, Plank, V-Ups, Mahktar N’ Diayes

Words of Wisdom : 

Few years back I was into climbing a lot. There was this tough wall I was trying to accomplish for a long time but always failed. One fine weekend I was with my family and few friends in the facility showing off my skills and I probably reached the closest to summit that day than I ever did in the past. While climbing up, my leg brushed against a chipped rock and I started bleeding, though I did not realise apart from a little prick. When I looked down, I could see the small figures of my family and friends way down from that height trying to tell me something with exaggerated gestures. I could barely hear them but it looked like they were trying to egg me on to reach the summit. One final push and I was there. Finally! When I got down, I noticed some angry faces, which I was not expecting. My family and friends told me, they were trying to ask me to get down as I was bleeding profusely. And I thought they were pushing me to complete the summit.

Though I had some folks miffed with me, this incident gave an important life lesson. When you hear noises on your way to your destination trying to push you out of the path, channelize them to work in your favor. Either turn deaf or convert them to positivity.

Crushed in a Circle

11 PAX showed up to get better and got smoked….mostly in a circle:

PAX: Thriftshop, Earl, Gorkha, Skip, Frigid, Nietzsche (rename from POG, which come to find out was a pretty bad insult), FNG Jordan, FNG Tiny, FNG Blackjack, FNG Supra, and Xbox(Q)

Warmup: lap around the field, 10 IC Cotton Pickers and Windmills; 10 IC Merkins, 15 IC Arm Circles forward and flapjack

Thang: Nietzsche forgot his shoes but was still encouraged to come, so I made an adhoc decision to do mostly core:

Legs: 10 IC Sumo Squats, 10 IC forward lunges, 10 IC Squats, and 10 IC reverse lunges; repeato but OYO

Chest: 10 IC Merkins, 10 IC Wide-arm Merkins, 10 IC Diamond Merkins, and 10 IC Arm Shoulder Presses; repeato OYO

Abs: 10 IC Flutters, 10 IC Rosalitas, 10 IC Dollies, a couple 10 second holds by the PAX; repeato minus the 10 second holds.

Running: We needed a little running to finish it off: jog half the field, sprint second half, and back the same motif: repeato for a total of 3

Note: this almost made Blackjack Merlot…but he held it up.  That would have forced May 4th to be deemed Merlot Day since Logboom got one too.

5 MoM: 10 IC heal touches, heals to heaven, and eagle crush left\right; plank until close…..and done.

Announcements of all our new test locations.

WoW: Supra gave us advice to drink more water :).  Great advice.  YHC added the encouragement that F3 is a great place to gain leadership in a safe place.

It was a pleasure to lead you today men.  I hope everyone got stronger.  Stay active and stretch this week.  See you all in the gloom soon enough!!!!!

Three Men and a Soccer Field

Three men met for an OTB workout at Microsoft.

PAX:  Xbox, Little Dog, Thrift Shop (Q)

The Thang:

Warm up  — SSH, Merkins, Squats, Mountain Climbers

4 corners — in each corner of the field, one man did Squats while the others did Burpees.

Mosey to baseball field — Take turns running a lap around the field while the others do Dips.  Repeat with Incline Push-ups.

Mosey to soccer field — take turns running the length of the field while the other men do exercises.  100 WW1s, then 200 Squats then 20 Burpees.

Take turns running from goal line to center field while the others hold in Plank.  Repeat with Low Plank.

Run backward from goal line to center field then Lunge Walk back to goal line.  Repeat.

Cool Down:  American Hammers, Bicycles

Words:  Xbox shared that in order to build a trusting relationship you must allow yourself to be vulnerable.  Great advice, Xbox!

Redmond Campus Birthday

OTB Redmond Campus, birthday 3/30/2018
PAX: Goats, Thriftshop, FNG Little Dog, Xbox (Q), Dig Dug, FNG Naal, Amazon, and FNG Upstate on camera

Jog around soccer field, 10 IC Cotton Pickers, Good Mornings, Windmills, & Merkins. 15 IC Arm circles and flapjack.

Dora 1-2-3 (Merkins, Squats, LBCs)
4 Corners
– Round 1: Home 30 Sumo Squats, visitors Burpees
– Round 2: Home 30 WW1 Sit-ups, visitors Lunges
– Round 3: Home 20 American Hammers, visitors Carolina Dry Docks

Three FNGs on the birthday. I’m walking around shop in my workout clothes and have wrestled up another easy 6 FNGs for next week… could grow fast.

Ball-of-Man with WoW: my wife gave me a hard time last evening saying I gave her an “emotional headlock (her words)” when I told her one of my super powers was her cooking: attempting to encourage with my gratitude. We had a rough night with the kids and she was tired, so all she heard was “so you want me to cook for you every night!!!!!!” Given fatigue it overwhelmed her. The wisdom lies in my non-defensive response, even though I steamed internally. She IS absolutely appreciative of my encouragement, but because of her abnormal fatigue state, it had a negative affect. When you get an unusual response from someone, not steam like I did, but instead look at the situation to understand what might be affecting the person, causing them to react that way.

Lots of opportunity here gentlemen…come join the fun…and as always, thank you for the opportunity to lead. Peace!