Author: adlemoncello

AO: Lava Field

QIC: Danish

PAX: Cliffhanger, Goon, Lumbergh

Conditions

32F which was perfect for our sweatfest of a workout.

Warm up

1 lap Mosey

SSH x 30

Medium high knees x 20

3^rd grade exercise x 15

30 squat hip complex

Forward arm circles x 20

Backwards arm circles x 20

Bent halos x 10

Halos x 10

THE THANG

FOR TIME:

100 8 count body builders

• Every 3 minutes perform:

• • 15 air squats
• • 10 Big boys
• • 5 merkins

200 yard jog recovery

20 minute AMRAP:

• 50 mountain climbers
• 40 American hammers
• 30 Air squats
• 20 Merkins
• 10 V-Ups

CIRCLE OF TRUST

We talked about our commitment to ourselves and how we are planning to improve ourselves.

Goon will do a Misogi (sp?) challenge

Cliffhanger is aiming to make the varsity state champion soccer team (La Salle)

Lumbergh is going to do dry January and change up his schedule to improve his work/life balance

Danish will complete 50,000 merkins over the period of a year (137 a day)

Pax

Danish, Free Lunch, Goon, Kiwi

Warm up

Mosey with stretches along the way. Finish with world’s greatest stretch.

Beatdown

Tabata – 45 secs on, 15 secs off

7 sets of:

Merkins

Dips

High plank

Leg lifts

Bonnie Blairs

Bear crawl/Crawl bear

EMOM

Frozen Freddies

Flutter kicks

Flutter jacks

CIRCLE OF TRUST

What’s your motivation?

Everyone identified why they are here and what their personal goals are right now. It was great to learn how our goals differed and were similar throughout the pax from gaining weight to being a better human/father to eating better.

AO: Lightning Rod

QIC: Danish

PAX: Destroyer, Jelly Fish, Kiwi, Steamy Nix, Stray Cat, Walnut

Conditions

60F and shvetty outside!

Warm up

Mosey to field

SSH x 20

Halos x 15

Hill Billies x 10

Imperial Walkers x 10

3^rd Grade Exercise x 10

Windmills x 10

The Thang

5 inverted rows then run across field

5 merkins then run across field

5 tricep dips then run across field

5 big boys then run across field

Add 5 each set until Q calls the end

Mosey back to LR, stopping to do Squats, Lunges, Merkins and Deadbugs

COT

The importance of form when going through our exercises

Less soreness

Proper engagement of muscles

Wider range of motion

More time under tension

Went through good form for the following exercises:

Squats

Lunges

Merkins

Plank

Back based core work

AO: Lava Field

QIC: Danish

PAX: Slash, Steamy Nix, Worthington (DR from Seattle)

Conditions

Mid 50s with the slightest wiff of rain

Warm up

Mosey around track

SSH x 20

Slow high knees x 10

Side Lunges x 10

World’s Greatest Stretch x 3 each side

Bear crawl 30 yards

Crawl bear 30 yards

The Thang

4 x 10 minute AMRAP – Each round of exercises will go up by 2 reps. Start with 2 reps each then go to 4, 6, 8, 10 etc

Set 1

Bear Hug Squat

Over the Shoulder

Weighted Big Boy

Set 2

Merkins

Freddies

Bonnie Blairs

Set 3

­Curls

Deadlifts

Overhead Press

­Set 4

Burpees

American Hammer

Plank toe touches

COT

Checked in with everyone around how they’ve been doing recently.

AO: Lightning Rod

QIC: Danish

PAX: Artois, Bob Evans, Free Lunch, Stray Cat, Walkman

Conditions

I didn’t get a read on the temps but it was balmy. Perfect sweating weather.

Warm up

Mosey to track

SSH x 20

Slow high knees x 10

Fast high knees x 20

Imperial Walkers x 10

Hill Billies x 10

Lunge stretches x 6

The Thang

Wall sit sequence

50 reps each of:

Inverted Row

Big Boys

Merkins

Dips

Squats

Bear crawl to the other end of the field

Run back

Repeat but the second crossing of the field being Burpee broad jumps

COT

I talked about drink driving and how it’s so prevalent in this country. I grew up in the UK where it’s a taboo to ever get in a car after a drink. I brought this up because I just spoke with someone who’s wife had been killed by a drink driver while she was out running. My challenge to this pax is to not be cheap, lazy or dangerous by getting into the car after having been drinking. Get a ride, walk home, or be disciplined enough not to drink to impairment (0.08). This is a life and death consequence that not only affects you but your family and everyone around you.

AO: Lightening Rod

QIC: Danish

PAX: Bob Evans, Herbie, Free Lunch, Stray Cat

Conditions

Warm up

Mosey to track

SSH x 25

Hill Billies x 10

Imperial Walkers x 10

Fast High Knees x 10

Right/Left hand on knee get ups

SSH x 25

The Thang

Sprint to Bleachers and back

10, 20 or 30 Inverted Rows

10, 20 or 30 Merkins

10, 20 or 30 Ground Touch Squats

Repeat until time

6MOM

Sprinter core

Slow Merkins

COT

Marriage is hard. Divorce is hard. Choose your hard

Obesity is hard. Being fit is hard. Choose your hard

Being in debt is hard. Being financially disciplined is hard. Choose your hard

Communication is hard. Not communicating is hard. Choose your hard

Life will never be easy. It will always be hard. But we can choose our hard. Pick wisely.

AO: Wilamette Park (Offsite AO for special event)

QIC: Danish

PAX: Kiwi, Lumbergh, Stray Cat, Houdini, Steamy Nix, Xbox, Slumberkins, Free Lunch (joined run with family), Walkman (joined Plunge)

Conditions

34F and calm…but the water was a frigid 44F

Warm up

SSH x 20

FSH x 20

Slow High Knees x 10

Hill Billies x 10

Imperial Walkers x 10

3^rd Grade Exercise x 12

Fast High Knees x 10

Quad and hip flexor stretches

The Thang

6 rounds of 5 minute EMOMs

• Merkins
• Big Bois
• Mountain Climbers
• X Factors
• 1 minute recovery

5km run

Jump into the Wilamette river together

COT

Today hit different. Having the pax together for an event that will benefit my daughter was something special. The Polar Plunge is an event put on every year where you run 5km/10km and then jump into the river afterwards. It raises money for the Special Olympics and has outposts all over the country, with like minded folks getting after it and helping others in need. We decided to do a shorter beatdown beforehand to keep in line with what we do at F3. I know several of the HIMs were anxious about running this far as they’d never done it before, but they did fantastic and found out that it wasn’t as hard as they thought. Mind over matter. Then the plunge came! We ran down the boat slip together and straight into the freezing water. It was so invigorating, and it rounded off a great morning. We even had Xbox from Puget Sound come down and support the cause. Much appreciated for that. Free Lunch had the honor of being able to do the run and plunge with his M and 2.0s which was great to see. I can’t wait to do the same with my family in the future.

AO: Lightning Rod

QIC: Danish

PAX: Bob Evans, Free Lunch, Kiwi, Lumbergh, Steak Juice, Steamy Nicks, Stray Cat, Walkman

Conditions

30F. Frigid, freezing and finger fracturing.

Warm up

FSH x 25

Halos x 15

SSH x 25

Hill Billies x 12

Imperial Walkers x 12

3^rd Grade Exercise x 12

Mosey to field

The Thang

NEVER DROP YOUR COUPON is the name of the game.

• 10 thrusters
• Run out and back across the width of the field
• 10 Dead Rows
• Run out and back across the width of the field
• 10 Coupon Curls
• Run out and back across the width of the field
• 10 Coupin Swings
• Run out and back across the width of the field

• Increase by 10 each set and keep going until time is called

COT

Today was about checking in with everyone to see how things are going in this new year.  Walkman talked about being off the wagon in terms of his diet but has enjoyed it and intends to lean back into a good routine again. Lumbergh shared how signing up for some races has helped him to stay on track even though work has been getting in the way of his participation at F3 the past few weeks. Free Lunch shared about going through a period of his life right now where death has been prevalent in his life. That was a deep and moving share and we’re all here for him if he needs us.

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Lumbergh, Samurai, Slash

Conditions

40F with a layer of murk in the air

Warm up

Mosey to track

SSH x 25

Slow high knees x 10

Heel to nuts x 10

Halos x 10

Lateral lunges x 10

Butt kicks x 10

The Thang

100 squat thrusts

100 yd bear crawl

100 yd run

100 coupon curls

100 yd lunge walk

100 yd run

100 deadlifts

100 yd bunny murders

100 yd run

100 hand release merkins

100 yd run

100 yd murder bunnies

100 lift overs (feet over vertical coupon)

100 yd coupon carry

100 yd run

100 ground touch squats

262 Mountain climbers

Balloon game: All get in a plank circle, one person hits a balloon in the air while shouting someone’s name. That person has to get up from a plank position and hit the balloon and repeat.

Squid game: Red light green light while doing bear crawls/deadbug shuffle/tall murder bunnies/lunge walks to the caller.

COT

Everyone tell the pax what they are thankful to have happened in the last year.