Tag: saturday

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1 lap in the rain

6 came to Bellevue and got better:

PAX: Dial-up, Dilfer, FNG Jughead, Blue, Spam, Xbox (Q)

Thanks to Blue, we had a couple sandbag options: 40 & 60lbs.

Warmup: Pick up the bags and mosey clockwise to the stairs. 10 IC Cotton Pickers, 5 Burpees, 10 IC Windmills, 5 Burpees, 15 IC Arm circles and flapjack.

Thang: We backed up just a wee bit to start at a bridge (you wouldn’t believe how many bridges go around this track). We broke into groups of three. One person grabs a sandbag and mosies to the next bridge while the other two exercise. We switched between leg, chest, abdominals, and burpees until we completed a full lap.

Luckily we completed right near the ramp. We paired up. 1s picked up the bags and ran up one side of the ramp and down the other while 2s and 3s did AMRAP 10 Merkins, 20 Sumo Squats, and 30 LBCs. 2s next and then 3s continuing AMRAP.

Now since one guy carried a light bag and one a heavy, we all needed another lap so everyone got opportunity to carry both. As YHC was thinking of what to do after 5 Burpees, Dilfer said nothing, so YHC agreed: AMRAP 5 Burpees this round.

Mosey to the stairs and dropped the bags. Next, we decided to do Jacob’s Ladder up the stairs and since Burpees were a hit, we did Jillian Michaels on top and Burpees on the bottom.

5 MoM: 20 IC Flutters, Rosalitas, and Dollies. 10 count by Spam and 10 count by Jughead. Still 1 minute to go, so we planned to the end.

Announcements: New workout in Kenmore on Fridays. Big day at Field 5 in Redmond: 5 FNGs with 11 total.

YHC gave Jughead the F3 schpeel. WoW: don’t be a #SadClown.

Always a privilege to lead you men.

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Down to Four

Defiance was five strong this morning. Lunger, DDT and Flipper met at 0530 to ruck through the park. Frenchy and Garfield met us at 0700 to start the workout. Flipper needed to leave so there were four for the workout.

Warmups
The Thang
50 yardish run for Partner 1
Meanwhile Partner 2 starts on 50 burpees
Partners trade until the 50 is completed.
Then it’s 100 overhead hand claps, 150 pushups, 200 situps and 250 squats. Oh, that last one burns.

Then it’s four stations: flutters, Capitals, sandbag curls and sandbag sumo dead squats. 10 reps, 3 rounds. Bear crawl, crab walk or broad jump between stations.

Workout complete

WoW:
The fellowship of this group is vital and keeps us motivated and encourages us to be here each workout.

Breakfast at Cole’s. The French toast special looked excellent.

EOM

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Elroy’s tire experiment v2

3/31 Gas Works Park

The Lucky 13: Falcon, Dylan, Talent, Rockies, Applebee’s, Dunder, Mifflin, Meet-up, Journey, Elroy (Q), Dink, Bangkok, Headhunter (FNG)

The Thang: 2nd and improved iteration of Elroy’s tire experiment: Mix of Swedish tire run, tire burpees, tire wall sits, tire power squat presses, pike plank rallies, tire overhead sprints, bear crawls up the hill, balls to wall, 7MoM.

Announcements:
– Ruck event next week
– Worthington’s family outing, June 22 weekend
– Kojak is leading others in building out spiritual 3rd F, watch this space… or jump in to help form it!

WoW:
Thank you PAX today and F3 for this opportunity to lead. Q a workout if you haven’t — it’s a great gift!
– Elroy

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THE TORTOISE AND THE HARE

3/31 KIMS
25 men got out of the fartsack to improve themselves and those around them.

PAX: Rivet, The Dude, Maybe, Spam, Simmons(FNG), Spotlight, Razr, JarJar(FNG), FSBO, Wolf, Kojak, AC/DC, Pink Slip, Salsa, Hollywood, Guero, MASH, Buckeye, AP, Olaf(FNG), Fossil, Xbox, Blue, Dilfur, Digdug(Q)

The Thang:
x30 SSH, x12 Cotton Pickers, x12 Sit-Stands, x12 Windmills, x12 Hands up, Ass Downs

Mosey around track to an innocent looking shed…

Partner up, tall guys find a short guy.

POP QUIZ – “What’s a coupon Xbox?”
Doesn’t know. 5 Burpees.

“What’s a coupon, Salsa?”
Doesn’t know. 5 Burpees.

“What’s a coupon, FSBO?”
Decent answer, but not the official GRT term. 5 Burpees.

Digdug provides PAX answer so the workout can continue.

Tall guys retrieve coupons.

Digdug explains next exercise poorly, with a lot of changing of numbers. Mass confusion ensues.

THE TORTOISE AND THE HARE
P1 walks with coupon around track, P2 performs exercise. P2 catches P1 and flapjacks, adding to the count performed by P1.

X50 Burpees
X100 Overhand Claps
X150 Merkins
X200 Squats

PLANK & PRESS
P1 planks, P2 x15 overhead press with coupon. Flapjack. Repeato for left side plank, right side plank.

6MOM
Circle up. BEAR TRAIN! Perform one full counter-clockwise circle walk of bear crawl. Reverse direction and crab walk.

x15 flutter.

Q declares end of workout. SPAM notifies Q of 4 minutes remaining ….

In rapid fire sequence, x15 Roselittas, x15 Dollies, x15 Upstate Box Cutter, x15 American Hammers

ANNOUNCEMENTS
3rd F meetings 6:00 AM KiMS Saturdays
New Test AO – Microsoft, 11:30 AM Fridays, Field 5

WORDS
Ball of Man – Practical Tactics and Hard Won Lessons from DigDug – Mix into your First F routine stretching and soft-tissue work. Meet yourself where you are with your fitness. It’s not a sprint, it’s a life-long quest for fitness. Consistency over time and guarding against injury is paramount. Do the unsexy work of matching the workout yang with the stretching yin.