Author: adlemoncello

AO: Lightning Rod

QIC: Danish

PAX: Face Plant, Free Lunch, Ghost, Giggles, Kiwi, Murse (FNG), Slice (down ranger), Stray Cat, Walkman

Conditions

48F and Wet..

Warm up

Mosey to the track

SSH x 20

Fast high knees x 15

Scissor Arms x 12

Lateral lunges x 10

3rd grade exercise x 15

Plank calf stretches x 14

The Thang

3 minutes of 20 seconds on/10 seconds off of Bonnie Blairs

As much as you can get done in ~20 minutes

10 Merkins

10 inverted row

10 squats

20 Merkins

20 inverted row

20 squats

30 Merkins

30 inverted row

30 squats

40 Merkins

40 inverted row

40 squats

50 Merkins

50 inverted row

50 squats

40 Merkins

40 inverted row

40 squats

30 Merkins

30 inverted row

30 squats

20 Merkins

20 inverted row

20 squats

10 Merkins

10 inverted row

10 squats

COT

I had a change of mind about what to talk about as we went through the Murph practice workout today. I wanted to the PAX to think about what they are grateful for and share with the PAX so they can verbalize it and help it to sink in deeper. It was great to hear the different aspects of everyone’s life that keeps them grounded and pushing to always be better.

We also welcomed an FNG in Murse this morning. I had tried to EH him a few weeks ago and I think Giggle may have successfully roped him in.

AO: Lava Field

QIC: Danish

PAX: Andy, Houdini, Samurai, Slash, Stout, Tater Tot

Conditions

I don’t what it was but it was amazing!

Warm up

Lap Mosey

SSH x 15

Hip circles x 15

Lateral lunges x 10

Slow high knees x 10

Fast high knees x 10

3rd grade exercise x 15

Arm press x 10

2 x 50yd strides

The Thang

Set 1: Execute continuously for 25 minutes

10 Merkins

10yd Gasser

20 Merkins

20yd Gasser

30 Merkins

30yd Gasser

40 Merkins

40yd Gasser

50 Merkins

50yd Gasser

40 Merkins

40yd Gasser

30 Merkins

30yd Gasser

20 Merkins

20yd Gasser

10 Merkins

10yd Gasser

Set 2

10 x RL glute bridge

10 merkins

10 x LL glute bridge

10 merkins

10 x rowers

10 merkins

10 x big boys

10 merkins

10 x leg raises

10 merkins

10 x plank

10 merkins

10 x American Hammer

10 merkins

Lap Mosey

5 minutes of 15 seconds on/15 seconds off of Bonnie Blairs

Set 2 again.

COT

My wife doesn’t care how fast I can run a mile or how much weight I can carry on my back. What matters to her is that I am present for my family every day. Personal physical goals are important, but remember to be a husband and dad first. Your legacy should start at home first. – @F3 Italian Job.

AO: Lightning Rod

QIC: Danish

PAX: Ditka, Fargo, Free Lunch, Ghost, Giggles, Herbie, Kiwi, Samurai, Stray Cat, Twinposter

Conditions

46F, Sun was already coming up and the boys were ready to roll!

Warm up

SSH x 15

Hip circles x 15

Lateral lunges x 10

Slow high knees x 10

Fast high knees x 10

3rd grade exercise x 15

Mosey to track

The Thang

5 times 5 minute sets (perform each exercise for 1 minute then move to next one). 1 to 2 minutes recovery.

• Merkin
• Squat
• Burpee
• Inverted rows
• Bonnie Blairs

COT

I had a call yesterday with an Indian lawyer yesterday who I coach and he told me something that had a profound impact on me. He’s had 15 friends die in the last week due to the severity of Covid in India. He is devastated but has been fueled by this to make an impact where he can. He raised $100,000 in 10 minutes by leaning on those he could rely on, and get oxygen to a local hospital in Delhi. Through all of this, he hasn’t skipped a day of training. He’s taking the daily red pill. He not only talking the talk but walking the walk in being a better human. I told him it’s fine to take some down time but he said his running makes him better as a person, allows him to think more clearly, makes him feel good for the day ahead. A true inspiration.

AO: Lightning Rod

QIC: Danish

PAX: Bunny, Fargo (FNG), Free Lunch, Giggles, Herbie, Kiwi, Slash, Stray Cat, Twinposter (FNG), Zippy (FNG)

Conditions

46F, Cool, Full moon and some great energy with 3 FNG’s pulling up.

Warm up

SSH x 15

Scissor arms x 15

Hip circles x 15

3rd grade exercise x 15

Lateral lunges x 10

Windmills x 10

Mosey to track

The Thang

800m run

100 Inverted rows

100 Merkins

150 Ground touch squats

800m run

As an introduction to the Murph, PAX were encouraged to complete this in any order they want and break the exercises down into smaller chunks to be able to complete it successfully.

Mosey Back to LR

Flutter kicks

Leg raises

Box cutters

Frozen Freddy Mercury’s

Plank

COT

As our PAX continues to grow and evolve, we remain committed to the HIMs who are unrelenting in their devotion to being better humans. We’re a haven for those who leave it all on the gym floor and challenge those around them to do the same. F3 is not for everyone and we’ll never try to be. We won’t drag the half-hearted to the finish line. We’re here to amplify the potential of those with the will to improve. The goal is always the same, build and be better humans.

We’re here for each other. I know 3 people in the last few days who have had a friend pass away so please reach out and don’t be afraid to talk about it. Some of us have lots of experience in helping people cope, some have very little, but we can all listen and be a sounding board. Walkman, your note last week was touching and know that we are all here for you. This goes for anything in your life.

AO: Lava Field

QIC: Danish

PAX: 2 Chainz, Andy,Lumbergh, Samurai

Conditions

Drizzle dizzle! A fine coating of moisture to keep our temperatures down.

Warm up

400m Mosey

SSH x 15

Scissor arms x 15

Large arm circles (backwards and forwards) x 10

Hip circles x 15

3rd grade exercise x 15

Lateral lunges x 12

Press ups x 10

The Thang

5 rounds for time:

10 x swings

10 x exercise

15 x swings

15 x exercise

25 x swings

25 x exercise

50 x swings

50 x exercise

Run 400m

Exercises

Round 1: HR Merkins

Round 2: BW Squats

Round 3: Rows

Round 4: Rowers

Round 5: Overhead Press

COT

“In purpose we find energy. In energy, we find creativity, productivity and engagement”

A good discussion with everyone about following their passion to keep the fire burning and energy in the things they want to achieve. Great shares about how to get through the dips at work and thinking about being around other HIMs helps to push us through the tough times.

On a performance note, both Lumbergh and I were 9 minutes quicker in the workout compared to when we did it 5 months ago. Great progress. Now we have markers down for everyone to get after it again soon.

AO: Lightening Rod

QIC: Danish

PAX: Bunny,FNG (Tree Trunk), FNG (Ghost), Giggles, Herbie, Kiwi, Lumbergh, Slash, Stray Cat, Walkman

Conditions

Absolutely Fxxkin’ beautiful, but cold enough for our fingers to go numb.

Warm up

Mosey to track with Coupons

Bear crawl to middle of track

SSH x 15

Bear crawl back to side line

3rd grade exercise x 15

Scissor arms x 15

The Thang

5 minutes of:

Overhead coupon press x 10

Bent over rows x 15

Merkins x 20

5 minutes of:

Reverse Lunge x 6

Side Lunge x 6

High knee x 6

Seal Jacks x 6

5 minutes of:

Overhead coupon press x 10

Bent over rows x 15

Merkins x 20

2 sets of 10 each with angle getting smaller each time

Over hand rows

Under hand rows

Over hand rows

Mosey back to LR

Flutter kicks

Flutter jacks

Flutter kicks

COT

If you died tonight, your employer would advertise to fill your job role by the end of month. But your loved ones ,chosen family and friends would miss you forever. Don’t get too busy making a living, that you forget to work on making a life.

Some great commentary from Walkman, Lumbergh and Slash about how important the time with their Shorties in the morning and night is and a way to have that ‘happy time’.

We welcomed not one, but two FNGs this morning. It was great to get to know them and see them pushing so hard in their maiden Q.

AO: Lava Field

QIC: Danish

PAX: Andy, Cherokee,Giggles, Lumbergh, Samurai, Slash, Stray Cat, Tater Tot, Walkman

Conditions

42F, slight haze but an tickle of excitement in the air.

Warm up

Mosey 400m

SSH x 20

Fast High Knees x 20

Squats x 10

Windmills x 10

3^rd Grade Exercise x 15

Lateral lunges x 10

Janes Fondas x 15 each side

3 x 50 yards strides (60%, 75%, 90%)

3 x 50 yard strides with 20 yards of fast feet

The Thang

Non stop. This takes 24 minutes.

4 sets of:

3 minutes Burpees

2 minutes hard running

1 minute Merkins

COT

There was a TED article outlining the 7 types of rest you might need and how to go about getting it. The 7 types are: physical, mental, sensory, creative, emotional, social, and spiritual. Obvious advice would be to make sure you are carving out time for exercise, sleeping, screen-breaks, nature, and meditation. But two types of rest that I’ve never had words for before are emotional rest and social rest. Emotional rest is giving yourself time and space to freely express your feelings. (I think my twice-monthly therapy sessions satisfies this.) And to experience social rest spend time with positive and supportive people that “revive” you, and stay away from the relationships that drain you of energy.

Some great shares from Walkman, Slash and Lumbergh about how they incorporate tactics into their life to get these moments of emotional and social rest.

THEN OTB!!!

Over to Pfeiffer Park for the first annual Lava Field beer mile.

Lumbergh crushed it with a late surge over the final lap with Slash coming in second. Walkman rounded out the podium with plenty of foam being sprayed by Danish in 4^th and Samurai shot gunning his way to 5^th place.

We THEN randomly broke out into the Bring Sally Up Merkin challenge where Slash channeled the power of Zeus to somehow finish it out after everything we’d already done this morning. What a beast!

AO: Lava Field

QIC: Danish

PAX: Andy, Samurai, Tater Tot

Conditions

34F and sunny!

Warm up

Mosey 400m

SSH x 20

Slow High Knees x 10

Squats x 10

Janes Fondas x 15 each side

Forward arm circles x 12

Backwards arm circles x 12

Over head press x 12

Over head claps

3 x 50 yards strides (60%, 75%, 90%)

2 x 50 yard strides with 20 yards of fast feet

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

Walk 100 yards for recovery

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

Merkin

Plank

Squat

400m mosey

COT

I had thing to talk about but scrapped it and told the PAX how proud of them I am for pushing this workout so well. It was one of the hardest ones I’ve done so far so we all made some great gains today.

AO: Lightening Rod

QIC: Danish

PAX: Bunny, Dockers, FNG, Herbie, Kiwi, Stray Cat, Walkman

Conditions

41F and still. A little threat of rain but the clouds never followed through.

Warm up

SSH x 20

Scissor arms x 15

Slow High Knees x 10

Forward arm circles x 12

Backwards arm circles x 12

Lateral Lunges x 12

Janes Fondas x 15 each side

The Thang

Raised split squat routine x 3

Max merkins in 1 minute

Single leg drop squats onto bench

Max merkins in 1 minute

Flutter kicks/6 inch hold/flutter jacks

Max merkins in 1 minute

Diagonal lunges x 15 each side

Max merkins in 1 minute

Merkin knee drives x 15 each

Max merkins in 1 minute

Step ups x 15 each (or jumps if it’s not wet)

Max merkins in 1 minute

Swimmers x 20

Max merkins in 1 minute

Peter Parkers

Max merkins in 1 minute

Ground touch squats x 15

Max merkins in 1 minute

Hamstring bridges x 10 each leg

Max merkins in 1 minute

Lateral lunge

Max merkins in 1 minute

COT

I had a talk with an F3 member who I coach. He’s done all of his F3 workouts as well as his marathon training. He’s lighter, stronger and fitter than he’s ever been. I’m so proud of him becoming the athlete he’s become. This weekend, he’s getting to put together all his hard work at his race.

The learning?

• Smart and patient training pays off. He didn’t rush things even when others were doing workouts he wanted to do.
• This was a 5 month approach to his race which went by really quickly (compared to 9 years of F3 work).
• He stuck to the plan, didn’t miss a workout and never made an excuse.

AO: Lightening Rod

QIC: Danish

PAX: Bunny, Herbie, Kiwi, Lumbergh, Slash, Stray Cat, Walkman

Conditions

32F WHAAATTT! A colder morning than it has been but absolutely no one complained about it.

Warm up

SSH x 25

Scissor arms x 10

Slow High Knees x 10

Fast High Knees x 10

Butt Kickers x 15

3^rd Grade Exercise x 12

The Thang

Mosey to track and doing 50 merkins by the time we get there (then another 10 once we got there)

2 rounds, 20 secs each exercise, 30 sec rest between sets

Up down squats

Duck walk – 2 steps forward, 2 steps back

Foot fires

Reverse Lunges

Side lunge

Broad jump/shuffle back

Split squat left

Split squat right

Skater lunges

Then….

2 laps of the track running 100m hard, 100m easy

Then…

50 merkins – with a burpee every 10

In cadence:

3 sets of 10 each of

Over hand rows

Under hand rows

Mosey back to LR doing 50 merkins along the way

Ab Shredder

Running Man crunches

Flutter kicks

Moleskin

The order of operations

If you put the jelly on before the peanut butter, the sandwich will fail.

And if you try to spread the peanut butter on the plate and then add the bread, it will fail even worse.

Like so many things, the order is not optional.

And yet, we often do the least-scary or easiest parts first, regardless of what the order of operations tells us.

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

Flutter kicks