Words: F3 has become a part of my routine. I missed my usual workout at Grasslawn and felt bad about it all day — especially when I read the backblast where Alexa Q’d the workout after only 4h of sleep. Lack of sleep was my excuse! I never thought I would be “that guy” who prioritized his workout but thanks to F3 and the great camaraderie I am.
PAX: Siete, Thriftshop, Gorka, Canuk (FNG), Xbox (Q)
Warm-up: These Redmond guys are slow to show, so we did a couple warmups.
Ran around the field a couple times…
• 10 IC Daisy pickers
• 10 IC Windmills
• 10 IC Merkins
• 10 more IC Daisy pickers (for Canuk)
• 15 IC Arm circles and flapjack
Thang: On the small grassy field, we did 4 corners. Starting with 1, we worked our way up to 7 repititions…for each corner.
Travel mechanism: We ran on the first and third legs and bearcrawled the other 2… until that smoked em, so YHC changed to running backwards
• First lap and every odd lap: (round number) burpees at every corner
• Second lap and every even lap: single count lunges (one for every lap number)
5 MoM:
• 2 minutes of plank
• 15 IC Flutter kicks
• 11 IC Rosalitas
• 11 IC Dollies
• 2 count 6″ hold
Announcements: start collecting school supplies for the charity drive. Bring anytime to Site Qs for delivery to YHC (the new 3rd F Q 😁), but the last day of delivery is the convergence on 1Sep at KiMS.
Got busy explaining F3 to Canuk and we forgot WoW.
Moleskin: Great to have Gorkha and Siete back. You guys were missed. You all did great today.
It was a tough, hot workout and Canuk hung in there for his very first F3 workout. Happy to have you sir.
A big thank you to Thriftshop for running the show while I was out. Thank you for being there even when PAX count was low. Solid!
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
Beat-down:
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!
Thang: Kept it simple as YHC just getting back at it.
Red barchetta up (100 SSH, 75 Mountain Climbers…10 Burpees)
Red barchetta down (100 Merkins, 75 LBCs…10 burpees)
30 seconds Al Gore, 10 count rest, 45 second Al Gore
8 MoM
15 IC Flutter kicks
15 IC Rosalitas
15 IC Dollies
15 count hold
Break…
Repeato
1 minute high plank
Almost 1 minute low plank
Moleskin: Happy I found you out there Thriftshop.
WoW: Great to be back. Encourage the PAX to stay in 2nd/3rd Fs even when on IR. YHC absolutely missed the 2nd F more than the 1st. Thanks again Thriftshop.
Warmup: Ran away as Skip joined late – felt guilty and went back for him….he is my boss after all – over to the baseball field as Field 5 was taken over by huge tents.
20 IC SSHs
10 IC Windmills
10 IC Cotton Pickers
10 IC Merkins
15 IC Arm-circles and then flapjack
Thang: Red barchetta
100 SSHs
75 Mountain Climbers
50 LBCs
25 Merkins
10 Burpees
….all after running to the percentage field line from the baseline each time.
Ran back over to the grassy area near Field 5 since that was where YHC stashed his work badge and phone…
Partnered up and did a modified Dora 1-2-3
100 Lunges
200 American Hammers (2 count)
300 Merkins of any flavor (Diamond, Regular, or Wide arm)
PAX was pretty tired out at this point, so we did some planks to rest…for about 2.5 minutes high, and then 2.5 minutes low.
6 MoM….ha! Not many of the PAX was aware what MoM stood for, so YHC explained, all while the PAX got a rest. Aye. Snickered me for a rest period while YHC bantered.
25 IC Rosalitas
25 IC Dollies
15 IC Flutters
….and done
Moleskin: Snip has become a consistent member of the Field 5 PAX. Very happy to provide another opportunity to get involved in the PAX sir; YHC knows that mornings are difficult while taking care of family.
While Thriftshop lives out in Duvall, it is also difficult for him to be in many workouts. He has been a very consistent, OG PAX member, and my backup Site Q since inception. Happy to see you every week. Thanks for the running push every week sir! #runwithfastermen
As an admitted Sad Clown (SAD CLOWN: A man with Decelerating Fitness (only because of knee surgery), Fellowship (normal 40 year old problem where we work too much and neglect our social life) and/or Faith), Skip has been a welcome competitor and very consistent through the short time of Field 5 existence. YHC is very happy to share the F3 experience with him and excited for the opportunity to see him included in other F3 events\workouts.
WoW: YHC read a quote by Angela Ducksworth on grit that YHC found inspiring:
Taking a lesson from child psychology, Angela advocates the use of “proximal development”: “…give somebody something that they’rejust able to do with support, then once they’re able to do that [on their own], you give them the next thing they’re just able to do, and that’s how they grow.”
PAX: Naal (missed only one week for vacation; strong), Thriftshop (backup site Q; #leaderrising), FNG Earl, FNG Gorkha (FNGs ran three miles to warmup!), Xbox (Q)
Warmup lap, 10 IC Squats, 10 IC Cotton Pickers, 10 IC Merkins, 15 IC Arm circles and arm Circles-Flapjack
10-20-30 Merkins, Sumo Squats, LBCs
10-20-30 Lunges, WW1s, Carolina Dry Docks
10-20-30 Yellow Hammers, Burpees, Reverse Lunges
One person runs 2 half laps, the rest do exercises of runners decision. Teams switch exercises after first lap:
Squat plank, low plank
Merkins, squats
Flutter kicks, Carolina Dry Docks
Same idea, but run is jog half field, sprint entire length, twice having other participants AMRAPing (that ends up being three lengths sprinting #nojoke)
Wide arm Merkins, Squats
WW1s, Reverse Lunges
Flutters, Diamond Merkins
Partner upright rows (YHC was pulling Earl, a solid 215lbs; Earl enjoyed pulling me, ha!)
Burpees for all
MoM – 20 IC with no recovery: Flutter kicks, Rosalitas, Dollies; high plank 45 seconds, low plank 45 seconds….done!
Announcements: new test AOs at Heritage Park and Bellevue Downtown Park. Discussed mission and principles of F3.
BoM/WoW – YHC shared a story of a conversation with his M where she indicated that whenever she gives me a hard time, it’s usually never about me but with something going on with her. The lesson in this is that when someone is unkind to you, there is no need to take it personally, and you have the choice to not be defensive but be kind in response. If your kindness changes their heart in the process, bonus. Remember that you own your response. Be the bigger man. #HIM
Proud to lead you, men. Traveling to Mohai on Monday to Q. Look forward to seeing everyone.
