Tag: Redmond Campus

Redmond Campus; Friday afternoon

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2 Guys at Field 5

Two guys took time out today to workout at Field 5.

PAX:  Xbox, Thrift Shop (Q)

Warm-up: SSH, Mountain Climbers, Merkins, Arm Circles

Beat-down:

  1. Wall of Fire:  1 PAX performs a static exercise at the wall on the edge of the baseball diamond while the other one runs ~100yd and back
    1. Balls to the wall
    2. Al Gore
    3. Plank
  2. Repeato
  3. Rest during ab workout:  Freddie Mercuries, Protractor, American Hammers
  4. Arm-o-Rama:  1 PAX performs AMRAP of an exercise while the other runs around the baseball diamond
    1. Incline Merkins
    2. Dips
  5. Repeato
  6. Red Barchetta:  PAX runs ~100 yards and back 5 times, performing a different exercise at the end of each round-trip
    1. 100 SSH
    2. 75 Mountain Climbers
    3. 50 LBCs
    4. 25 Merkins
    5. 10 Berpees

6MOM: Flutters, Upstate Box Cutters, 60-sec low plank

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.

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Simple Hard

5 Strong Men

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!

Thank you for the opportunity to lead men. #mwha

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Xbox off IR

PAX: Thriftshop, Xbox (Q)

Warmup: Running around looking for more PAX

  • 10 IC Windmills
  • 10 IC Cotton Pickers
  • 10 IC Merkins
  • 15 IC Arm circles and flapjack

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.

 

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11 men on the field

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

 

PAX

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

 

Warm-Up

SSH (20)

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

Mountain Climbers (20)

 

Beat-Down

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

 

6MOM

Flutters (20)

Upstate Box-Cutters (20)

Low plank (60 sec)

Leg stretches

 

COT

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

So many FNGs! Great!