Big City and Me

PAX: Big City (FNG), Xbox (Q)

Two came together and got better this morning.  I was walking around at 0700 thinking to myself, wow!, gonna #SadClown this morning, until Big City came along and asked YHC if I was F3 – he asked as I was wearing gloves.  He even knew my nickname was Xbox by looking at the website before coming.  On it!

Warmup: Jog around the medium lap, 10 IC Cotton Pickers, 10 IC Windmills, 10 IC Merkins, 15 IC Arm circles forward and flapjack…..let’s do it!!

Thang: Started at the stairs and did a non-classic 10-20-30: 10 declines, 20 incline merkins, and 30 Sumo Squats.

Over to the hill.  Dora 1-2-3.  100 Merkins, 200 Squats, 300 LBCs with a run to the top of the hill.

Back to the parking lot for three rounds of 4 corners.  With 2, we did an alternative style: 20-15-10-5 repetitions.

  • Burpees
  • Lunges (20 & 5 forward, 15 & 10 backward)
  • Carolina Dry Docks

5 MoM: Flutters, Rosalitas, and Dollies with a short 6″ hold.


Gave Big City the F3 schpeel along the way.  He loved it.  I was very happy he came.

Big City’s M is about to have baby number 2 and has a 2 year old little girl.  He came to F3 looking for improvements to his cardio as he noticed in his last GoRuck Tough that was his weakness.  We did a lot of running today and he held in there.  YHC was worried the smoking may deter further posts, but Big City indicated he enjoyed the experience.  Whew!  It is true: men like to do hard things.

Thank you for the opportunity to lead.  Get better soon Kemp.  Thank you again Big City.  I absolutely got better with you this morning.

Wednesday Hump Day Special in Seattle

Seattle Center, Wednesday Morning, All Sunshine, Sweat and 43 degrees

PAX (5): Lafleur (Q), Talent, Bangkok, Hurley, Kojak

5 men became better men this morning! Sweating together creates a bond somehow?

The thang:
Warm Up
SSH 30
lbc 30
Mosey to North side of EMP for 4 sets of the following:
-10 decline diamonds derkins
-20 incline merkins
-30 dips for a dip
-40 step ups
-hops – 5 sets of bunny hops up structure
– mosey down stair, 5 burpees, up stair 10 burpees
-10 mountain peak decline merkins
-repeat 4 times
mosey down stairs 10 sumo squats, up stairs 20 sumos
-Plank high, plank low, plank high (1 minute ea)
Mosey to base of Needle
-low chair with feet at 30 degrees
-flutters 30 ct
-low dolly/high dolly 20

Annoucements: KIMS Saturday Faith discussion at 6am, walking and running prior to 7am work out
-Kojak reminded us MLK was killed today. At the time his popularity was not very high in America. A reminder when thinking about current trends, movements, etc., that opinions evolve with time and keep and open mind!

-Squid/Sun Devil as a no show this morning (and Gecko for being in Hawaii) you are tasked with 60 burpees to complete Monday’s millennial for us!

Also, need a Q for Seattle next Wednesday, Wooley Bugger will be out of town.

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.

– 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!

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