Author: adlemoncello

AO: Lightening Rod

QIC: Danish

PAX: Bob Evans, Free Lunch, Kiwi, Lumbergh, Steamy Nix,  Walkman

Conditions

WET WET WET

Warm up

SSH x 30

3^rd Grade Exercise x 12

Lateral Lunge x 16

Squat sit for 30 seconds

Halos x 12

Mosey to Side

10 x burpee box jump

5 x push up

10 x burpee box jump

10 x push up

5 x burpee box jump

15 x push up

Mosey to the Lightening Rod

TABATHA (60 seconds work, 20 seconds recovery, then everyone move clockwise to next exercise)

• Squat to over head press with coupon
• Dips
• 2 Burpee suicide
• Mountain Climbers
• Push up to squat curl
• Broad Jumps
• Merkins

1 minute of shaking the body out

Moleskin

Death is a great reminder of how good life is. A neighbor of mine passed away recently leaving behind a young family. It reminded me to look at how good life has been, how precious it is and how much goodness there is still to come.

AO: Lightning Rod

QIC: Danish

PAX: Herbie, Kiwi, Slumberkins, Stray Cat, Walkman

Conditions

47F and a very wet field to roll around in

Warm up

Mosey to track

SSH x 25

Imperial Walkers X x 15

Hill Billies x 15

3^rd Grade Exercise x 10

Windmills x 10

The Thang

• Wall sit matrix
• Burpee relay –Pax forms a line on the ground while the first pax member does a burpee lateral jump over planking pax. 3 sets of jump overs
• 3 sets of 5 x squat, 10 squat pulses
• 3 sets of 5 x merkin, 10 merkin pulses
• 3 sets of 5 x bonnie blair, 10 bb pulses each leg
• 3 sets of 5 x inverted row, 5 x pulses, 5 sec hold
• 5 sets of stair runs, jog down grass recovery
• 5 Pistols (butt to block) each leg, 10 x dips, 6 pistols, 15 dips, 6 pistols, 20 dips
• 3 sets of stair runs
• Jog back to LR

• Frozen Freddies
• Dead Bugs

COT

Insufficient effort creates work that’s wasted. If you do a slapdash job, then the roof leaks, the food is inedible, the car doesn’t start. Insufficient effort is a shortcut that wasn’t worth taking.

And then, perhaps, there’s a third option.

Expending more effort than most people think is sufficient.

This is attention to detail. Care in design. Follow through in customer service. This is an embrace of elegance and the opposite of laziness. This is bringing care (which is rare and precious) to work even if most people would look for a shortcut instead.

More effort creates beauty and magic and remarkability.

Perfectionism is a false hope and a place to hide.

Effort, on the other hand, is our best chance to do work that matters.

AO: Lava Field

QIC: Danish

PAX: Lumbergh, Slash

Conditions

47F, moist, misty and a pretty epic sunrise

The Thang

Music comes on and we go straight into warming up to the beat. Transition from warm up into the workout. Holding our blocks, we go through various routines all to the beat of the music and focusing on the following areas:

Biceps

Triceps

Core

Quads

Hamstrings

Exercises include curls, presses, thrusts, squats, dips, dead lifts, dead rows, rows, frozen freddies, scissor kicks, LBCs, big boys, planks and pulses.

COT

Make F3 what works for you. We know the foundations, we know the tenets, we know what to do but it means something different to everyone. We aren’t a church, we aren’t a fitness group, we aren’t a social club, we’re F3.

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Kiwi, Stray Cat, Walkman

Conditions

52F, which may seem cold but was perfect for this sweaty Q

Warm up

Mosey warm up

Run about 600m including a bunch of different drills and stretches to get ready for the w/o. Finish at the side of school.

The Thang

12 burpee box jumps

4 merkins

8 burpee box jumps

8 merkins

4 burpee box jumps

12 merkins

Mosey to track

Partner up

-Sprint 50yd, 10 inverted rows and then run back while partner HR merkins

-6 man sled push relay. HIMs ground touch squat jump while one HIM pushes a football sled from one side of the field to the other.

Mosey to LR

Lie down on stomach, arms out 6 inch above ground, hold for 10 secs

10 Merkins

Repeat 5 times

COT

You will spend 90,000 hours of your life time at work. That is 1/3 of our life.   

But our brain likes to categorize things, including people, and when people become objects, we feel more disconnected.  In this short practice, you can cultivate a way to feel more connected in life.

Bring someone to mind – a colleague.  

Maybe someone who is different than you. 

Maybe someone that you might have had some minor conflict with.

Breathing in and sliding underneath your judgements.                                                                                                 

This person during the past year has felt untethered,  just like me.

This person has feelings and emotions and thoughts, just like me.

This person at some point  in their life has been sad, disappointed, angry, hurt,  or confused, just like me.

This person has faced struggles at work, just like me.

This person is making mistakes and learning, just like me.

This person has at times been  confused by life, just like me.

This person has experienced physical and emotional pain and suffering, just like me.

This person has experienced moments of peace, joy, and happiness, just like me.

This person has regrets, just like me.

This person wants to do the best they can, just like me.

Now send them good wishes,

May they be well,  May they be happy, May they be healthy,  May they live with ease, just like me.

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Kiwi, Stray Cat, Walkman

Conditions

48F and the first time in a while that I arrived in a jacket.

Warm up

400m mosey

SSH x 20

Imperial Walkers X 12

Arm Scissors x 12

Hill Billies x 12

SSH x 20

The Thang

Each exercise takes 1 minute. Continue until Q calls time:

• Mike Tysons
• X Lunge
• Merkins
• Flutter Jacks
• Bonnie Blairs
• High Plank
• Frozen Freddie Mercury’s
• Burpees
• Mountain Climbers
• Squat Steps
• Merkins
• Swimmers
• Reverse Plank hold
• Squat touch down jumps
• Heel touches

COT

Communication styles: Have you ever thought about your communication style and if you adapt it to your audience so they receive the message in the way they absorb it? Does the recipient like a story behind a message or do they just want the facts. Are you observing the language used in your group to understand what is tolerated and understood vs what is not? Once you do, you can be more effective in your messaging.

AO: Lava Field

QIC: Danish

PAX: Lumbergh, Samurai, Slash

Conditions

60 something degrees when we started but man, was it sweaty.

Warm up

400m mosey

SSH x 25

Imperial Walkers X x 15

Lateral Lunges x 16

Forward arm circles x 10

Backward arm circles x 10

Scissor Arms x 12

The Thang

Each exercise takes 1 minute. Do 3 sets of:

• Mike Tysons
• X Lunge
• Merkins
• Flutter Jacks
• Bonnie Blairs
• High Plank
• Frozen Freddie Mercury’s
• Burpees
• Mountain Climbers
• Squat Steps
• Merkins
• Swimmers
• Reverse Plank hold
• Squat touch down jumps
• Heel touches

COT

I shared my experience of having travelled to 5 different AOs and how it differed from ours. I was happy to share that our rigor and discipline in keeping the core values and set up of F3 is working to create more HIMs in our community.

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Kiwi, Murse

Conditions

A cool 64F but just what we needed to keep the sweat from evaporating

Warm up

Mosey to track

SSH x 25

Imperial Walkers x 15

Lateral Lunges x 16

Forward arm circles x 10

Backward arm circles x 10

Scissor Arms x 12

The Thang

10 Hand release merkins

15 burpees

20 Hand release merkins

15 burpees

30 Hand release merkins

15 burpees

40 Hand release merkins

15 burpees

50 Hand release merkins

15 burpees

(if you finish, go back down the ladder until the 6 is in)

mosey

High plank x 15

Flutter jacks x 15

Mosey back to LR

High plank x 10

COT

I shared my experience of having travelled to 5 different AOs and how it differed from ours. I was happy to share that our rigor and discipline in keeping the core values and set up of F3 is working to create more HIMs in our community.

AO: Lava Field

QIC: Danish

PAX: 2Chainz ,Andy, Lumbergh, Slumberkins

Conditions

58F, Cloudy and humid. The sweating started immediately.

Warm up

Mosey 400m

SSH x 30

Butt kickers x 15

Heel to butt x 14

Fast high knees x 15

Lateral lunges x 14

Quad stretches

3 x 50 yards strides (70%, 80%, 90%)

The Thang

For time:

10 coupon snatches

15 burpee box jump overs

20 coupon snatches

15 burpee box jump overs

30 coupon snatches

15 burpee box jump overs

40 coupon snatches

15 burpee box jump overs

50 coupon snatches

15 burpee box jump overs

400m mosey

5 sets of 3 minute Tabatha (40 secs work, 20 secs rest)

Merkin

Plank

Squat

COT

Athletes make excellence happen; Coaches make excellence possible.

I pushed the guys hard today to help them understand that outside help can drive you onto achieving more than they thought possible. Today’s workout was HARD so it was a great lesson for the whole PAX to learn how to push through and achieve more than they imagined they could.

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Herbie, Kiwi, Walkman, Whitney

Conditions

86F, humid, muggy, moist, damp, sweaty, perfect!

Warm up

Mosey to track

25 x SSH

12 x Imperial walkers

20 x Fast high knees

12 x Arm scissors

12 x 3rd grade exercise

The Thang

Start at football field sideline and perform 25 ground touch squats

Move to middle of field and perform 25 merkins

Move to other sideline and perform 25 Bonnie Blairs

Run 200m around the track and repeat as many times as you can in 25 minutes

Mosey back to LR

20 x flutter kicks

20 x flutter jacks

20 x LBC

20 x Big bois

10 x Kriss Krosses

COT

The topic today was accountability and how we can set this ourselves to work towards our goals and/or make them public to vocalize your goals. We hadn’t focused on #Go30 this past month so I encouraged to pax to think about getting back on it to hit something m meaningful in July.

We welcomed Whitney to the pax for the first time. He did a great job pushing himself after some time off.

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Giggles, Slash, Walkman

Conditions

55F and nice enough for the QIC to show up sleeveless.

Warm up

Mosey warm up

Run about 600m including a bunch of different drills and stretches to get ready for the w/o. Finish at the side of school.

The Thang

12 burpee box jumps

12 merkins

8 burpee box jumps

8 merkins

4 burpee box jumps

4 merkins

Mosey to track

Partner up

-10 sets of sprint 50yd, climb over bar and then sprint back while partner hand release merkins

-5 man sled push relay. HIMs ground touch squat whilst one HIM pushes a football sled from one side of the field to the other.

Mosey to LR

10 x Merkin

10 count plank

10 x Merkin

10 count plank

COT

Today is my daughter’s birthday so it triggered to some thoughts about the work and life design we did as a family to get ready for being parents. We designed our life for what’s important to us. Our thoughts were based around one concept: What’s going to affect us for the rest of your life? Let’s get good at those things so we can thrive. Here were the topics we distilled our topics down to:

• Health: What food will fuel and satiate us, What food could actively heal our ailments (we got rid of my wife’s thyroid medication after changing her diet with purpose), what exercise will energize us.

• Relationships: How to have a great marriage through open and clear communication (we had gone through pre-martial counseling before we got married through our church), get rid of toxic friends and foster good friends and peers. 2 phrases stood out to me: ‘You are the average of the 5 people you hang out most’ and ‘If you’re the smartest/fastest/most giving etc in the room, then you’re in the wrong room’. We do not want to be a big fish in a little pond. We want to strive for more challenge.

• Finances: I studied personal finance for 2 hours a day for 4 years. I learned what worked really well for our family, set up our algorithm and behaviors that will set us up for life (no debt, delayed gratification by saving, automation for investments, living below our means, giving away as much as we can to those who need it more). Doing this, we’re going to reach one our big financial milestones this year, 2 years ahead of time (and we designed the plan 8 years ago).

These were our keys to success and areas of focus. I want you to think about the things that will affect you and what’s important to you so that you can start setting up your own best practices specific to you. We all have so much life ahead of us so don’t let the good get in the way of great.