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!!!!!

11 men on the field

Eleven men met at the soccer field to get fit. Biggest crowd yet at Field 5 with 5 FNGs!



FSBO, Naal, Earl, Gorkha, Xbox, Frigid (FNG), Beckham (FNG), POG (FNG), Siete (FNG), Skip (FNG – LIFO) Thrift Shop (Q)



SSH (20)

Arm Circles: forward — small & large, forward & reverse (10 each)

Mountain Climbers (20)



Four Corners: PAX jog to one corner of the field, perform 10 squats OYO, repeat for the other three corners of the field


Red Barchetta

PAX runs a distance on the field, runs back to the starting line, and then does an exercise:

100 yards (full length), 100 SSH

75 yards, 75 Mountain Climbers

50 yards, 50 LBCs

25 yards, 20 Merkins

10 yards, 10 Burpees


Tammy Wynette

PAX breaks up into pairs

One man in each pair performs 10 Merkins while his partner performs 10 squats in cadence

Partners switch exercises every 10 reps until they have completed 100 reps each



Flutters (20)

Upstate Box-Cutters (20)

Low plank (60 sec)

Leg stretches



Reiterated philosophy of F3 for FNGs (esp. “leave no man behind”)

So many FNGs! Great!


Here comes the sun!

Eight men met at Grasslawn to greet the sun and get better.

Spotlight, Dilfer, Dialup, Jar Jar, Magic, FNG (now Jive), Worthington, Thrift Shop (Q)

SSH (20)
Arm Circles Forward — small & large (10 each)
Arm Circles Reverse — small & large (10 each)
Squats (20)


Mosey to picnic tables for a whole mess-o’ 10/20/30s:
Decline merkins/Incline Merkins/Dips
Diamond Merkins/Merkins/Wide Merkins
NY Box Cutters/Y Hammers/LBC

Mosey to soccer field for half of a Santa’s Ladder
Run from goal line to center field and do 10 Burpees.
Run to goal line and then back to center, do 9 Burpees.
Repeat for 8, 7, and 6 Burpees.
Repeat for 5, 4, 3, 2, 1 with Merkins instead of Burpees.
Santa got down the chimney but not back up it.

Flutter (20)
WW1 (20)
Low Plank (30 sec)

Trying times are only a “season.” How you deal with it is more important than the event itself.
Worthington shared about his daughter’s wedding last weekend.  His advice: make memories with your children, even if it seems like it’s too expensive or you don’t have time. Those are the things you’ll remember.

Dialup believed in Santa until today (sorry to spoil the magic!)
FNG Jive loves the movie Airplane. PAX had a difficult time choosing only one nickname (Shirley and Autopilot were also top contenders)

5 at Field 5

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.

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!