Is it smoke or is it fog?

Five brave men cut through the haze this morning at Grasslawn.

PAX:  Swinger, Handbag, Cowboy, Gumby, Thrift Shop (Q)

Warm-Up:  SSH, Mountain Climbers, Merkins


Mosey to tennis courts

Red Barchetta:  PAX runs across a number of tennis courts to perform an exercise, then back to the starting point.

6 courts, 100 SSH

5 courts, 75 Mountain Climbers

4 courts, 50 LBC

3 courts, 25 Merkins

2 courts, 10 Burpees

1 court, bear-crawl back to start

4+1 corners:  PAX runs together to a corner and each PAX takes a turn calling out an exercise.  PAX performs 20 reps of the exercise

Imperial Walkers

Low Plank-Jacks (double count!)




Mosey to soccer field

Walls of Fire:  PAX splits into two groups.  One group runs the full length of the field and back while the other group performs an exercise:

Balls to the Wall

Al Gore (tree hugger)


4+1 corners, version 2:  each HIM goes to one corner and one stays in the middle.  Each HIM performs an exercise and then runs to another station.  Repeato until each HIM has performed all of the exercises:

10 Burpees

20 Merkins

30 LBCs

30 Sumo-squats

30 Mountain Climbers


Words:  “Life is nothing except for the impact it makes on others.”  Spinner shared a quote, saying that it is always important to make a positive impact with your life.

Four Strong

Consistent 4

PAX: Skip (LIFO), Snip, Thriftshop, and Xbox (Q)

DATE: 29JUN2018

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’re just 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.”
Do something hard men.  Put support around yourself and get to 100% where you are just short of ability.  In F3 land, Q!!  Ask for support and do it!
Thank you for the honor of leading men.  Peace.

Dodging Rain Drops for the Boxtrot

3 Men met in Redmond for a Boxtrot run.

The PAX: Hollywood (Q), Salsa, Worthington

The Thang – Hit the trail, turn left. 2 miles out, 2 miles back. Salsa’s watch had us at a 9:18/mile pace.

Great discussion the whole way. Recapping Worthington’s weekend.

At the end we discussed training for the Rucks coming up. The benefits of adding PT into the training sessions, and working with Kettle Bells and other coupons.

WoW focused on getting better and pushing ourselves. Always grateful for F3.

As always…the rain took a break for the majority of our run. Started to come down hard again as I was driving home. Don’t be scared by the rain. Get out there!

Greatest Grasslawn Heroes

10 men met in the gloom at Grasslawn.


FSBO, Jar-Jar, Gift Box, Bam-Bam, Xbox, Germaine, Guerro, Dilfer, Drama, Thrift Shop (Q)



SSH (20)

Merkins (15)

Squats (20)

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



Mosey to tennis courts for Dora 1-2-3

Teams of two perform 100 SSH, 200 Merkins, 300 sumo-squats. One man in each team performs reps of an exercise while his partner runs three courts and back. Repeato until the cumulative counts are reached.


Mosey to soccer field for 4 corners routine

PAX splits into three groups. Run to first corner and each man in the first group performs 10 burpees while the rest of the PAX does AMRAP squats. PAX runs together to second corner where second group performs burpees and the rest of the PAX does AMRAP squats. Repeato with third corner. At fourth corner, PAX performs 10 burpees in cadence.


Germaine led us in some ab work:

WWI situps (35)

“Germaine travel crunches” (20) — these are an exercise Germaine taught us: lie down with arms extended straight out on each side. Start with legs raised off the ground slightly. Move legs up to vertical and back down but not touching the ground. Keep back flat on the ground.

Xbox convinced us all we were superheroes with his great singing voice.  The PAX held Supermans while he sang “Walking on Air”


Pass Catchers (20)

Upstate Box Cutters (20)

Rosalitas (20)

Low Plank (20 count)



Q thanked everyone in the PAX for being part of the F3 community, which is a great motivation to come to a workout each week.

Sadclown for the M

PAX: 1 Xbox (Q)

Warmup: Jog around the building, Cotton Pickers, Merkins, Arm circles and flapjack

Thang: 10-9-8-7-6-5-4-3-2-1

  • 24″ Box jumps
  • 30″ Box jumps

  • Ab wheel (Cornhole bags for knee protection)

  • Abyss Merkins
  • x10 Single-unders

I ran a lap with the 30lb bag after each set.


  • 30 upright flutters balancing on my habds (thanks Blue)
  • 20 on my back flutters with hands up
  • 15 Rosalitas with hands up
  • 15 Dollies with hands up
  • 90 second low plank to finish up

WoW: Have a great weekend Kate. I love you even though my workout hurt.


AMRAP with Wall-Ball

12, to include a FNG, came out this warm morning and got better.

PAX: Guero, Dial-up, DryDock, Spotlight, Gift box, Bam Bam, Drama, Dilfer, FNG Knockout, Germaine, FSBO, Xbox (Q)

Warmup: grab the wallball and head to the soccer field…ugh, locked…circled up for some IC SSHs, Merkins, Cotton Pickers, Windmills, and Arm circles to include flapjack…and the security guard showed up early to open the gate to the soccer field…woo hoo!!!!

Spotlight helped with some IC today…warm warming up for a VQ. 😎

Thang: Count off by 1s. Every one gets a chance with the wall ball.

Start with 4 corners. Home corner does 15 air wall balls while visitors do AMRAP exercises: lap 1, burpees, lap 2, forward lunges, lap 3, reverse lunges… with 12 PAX, all got a chance with the ball in three laps.

Dilfer gave us a 10 count.

Next we threw the wall ball over our head across the length of the field while the PAX did AMRAP 5 Diamond Merkins, 10 Jillian Michaels, 15 Yellow Hammers. This time #12, YHC, started and Guero, #1, finished. After the PAX got tired of JMs, YHC offered burpees as an alternative. In an effort to encourage PAX, YHC decided about half way through to start doing exercises together…IC.  Yes. IC JMs!!! A first time for most in the PAX.  We were running late, so we decided to plank it out while Guero finished his round of toss the ball.

Countorama, nameorama, name the FNG, announcements and then WoW.

WoW: Bam Bam encouraged us each to go out of our way to encourage someone today. YHC stepped it up and encouraged PAX to encourage 3 people today.

Thank you for the opportunity to lead, men. I look forward to hearing how you encouraged today.

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!!!!!

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.