Author: cjpost88

AO: Lightning Rod

QIC: Giggles

PAX: Ghost, Herbie, Kiwi, Stray Cat, Whitney, Giggles

Conditions

58F & Cloudy

Warm up

Side Straddle Hop (x20)

Slow High Knees (x10)

Forward Arm Circles (x10)

Reverse Arm Circles (x1)

Windmills (x10)

Mosey to the Track

The Thang

Danger Zone – Inspired by the star of a generation, Kenny Loggins, we listened to his classic Danger Zone while doing ground touch squats. Every time he belted out “Danger Zone” we did a burpee

Four Corners – Running around the soccer field and doing an (x10) of an exercise at each corner

Lap #1 – Merkins

Lap #2 – Big Boys

Lap #3 – Ground Touch Squats

Lap #4 – Dead Bug

Lap #5 – Reverse Snow Angels

Mosey back to the LR

Danger Zone part deux – another round of Danger Zone. This time we held plank and would do a merkin on each melodic “Danger Zone”

Box Cutters (x10)

LBCs (x20)

COT

Shared with the Pax this morning that as I run more and commit more to that part of my life, I’ll be stepping back on attendance at F3. I shared my thought process and just how much I’d come to value the camaraderie from the rest of the Pax.

AO: Lightning Rod

QIC: Giggles

PAX: Danish, Walkman, Free Lunch, Stray Cat, Samurai, Ghost, Kiwi, Murse, Lumberg, Giggles

Conditions

67F – Nice and warm

Warm up

Side Straddle Hop x20

Slow High Knees x10

Forward Arm Circles x10

Reverse Arm Circles x10

Windmill x10

Mosey to the turf field

The Thang

Set #1 – Slow Count

Front Plank x30

Side Plank x20

Supermans x20

Flutter kicks x20

Jog a lap recovery

Set #2- Slow Count

Decline Merkins x10

Rows x20

Dips x20

Deline Planks x30

Lunges x30

Job a lap recover

Set #3 – Slow Count

Front Plank x30

Side Plank x20

Supermans x20

Flutter kicks x20

Jog a lap recovery

Mosey to LR

Decline Merkins x15

Big Boys x20

COT

Shared that my car was broken into over the weekend and the guy stole my phone and wallet. And while that was admittedly a crappy situation, I was able to find solace in the opportunity to spend meaningful time with my wife and the pup without distractions. It was surprising to find a peaceful and centering moment in what is a universally frustrating time.

AO: LavaField

QIC: Giggles

PAX: Bunny, Samurai, Free Lunch, Stray Cat, Slash, Danish, Kiwi, Herbie, Merse, Twinposter, Giggles

Conditions

Toasty 62 degrees

Warm up

SSH x 20

Windmills x12

Third Grade Exercise x10

Scissor Arms x10

Slow High Knees x10

The Thang

Pax Run… but crawling

Break off into groups of three and teams line up head to toe at the end zone. The first two guys hold an exercise while the third guy grunts past them. Once the 6 is in front, the new six comes up to the front – going the whole length of the field and jogging back to the start after each set.

1st set was team holding a plank while the 6 bear-crawled to the front

2nd set was team holding a reverse plank while the 6 broad jumped to the front

3rd set was team holding side plank (alternating) while the 6 inch-wormed his way to the front

COT

Continued on the recent theme of gratitude

I shared how I’d been going through a rough time at work and had put all my eggs into in a new job opportunity. I got a meeting invite from the hiring manager with a rather bland title and instantly went into a negative headspace for the rest of the weekend. Turns out the call was good news with a job. But always wanting to make sure we leave no man where we find him I wanted to make sure the guy who will be remaining on the team is set up for success.

AO: Lightning Rod

QIC: Giggles

PAX: Ghost, Free Lunch, Walkman, Herbie, Slash, Kiwi, Lumberg, Bunny, Giggles

Conditions

Forecast called for a bit of rain but we got lucky with a beautiful morning and cool temps (47)

Warm up

SSH x 20

Slow High Knees x 10

Windmills x 10

Monkey humpers x 10

Donkey Kicks x 10

Mosey to the track

The Thang

Partnered up for some fun

One partner runs from one side of the football field and back (goal was to push the run hard). While one guy ran, the other guy did a stationary exercise. Once the first guy got back to the start they would swap. Once the team finished we moved to the wall for some decline planks until the 6 was in.

First set was Big Boys x 10

Second set was Lunges x 10

Third set was Burpees x 3

Mosey back to LR with a tired PAX. Finished up with:

Side plank with reach under x 10 each side

Flutter Kicks x 15

Box Cutters x 15

Plank x 20

LBCs x20

COT

Taking time to reflect on progress

Shared my experience with the PAX about how 11-12 weeks ago I showed up in a boot and barely able to keep up with anyone and how much progress I’ve seen in the short amount of time. I feel stronger not only at each Q but in every day life and how that’s making me a better man and a better husband.

AO: Lightning Rod

QIC: Giggles

Pax: Stray Cat, Herbie, Free Lunch, Danish, Ghost, Walkman, Bunny, Face Plant (FNG), Kiwi

Conditions: 48 and sunny with a very damp turf field to play on

Warm Up:

SSH x 20

Third Grade x 12

Halo x 10

Downward Dog x 10

Mosey to the track

The Thang:

Started on the end zone of the turf – bear crawl to the 10 yard line for Merkins x 10, Squats x 10, Lunges x 10, jog back to the end zone. Next set was a bear crawl to the 20 yard line with the same Merkins x 10, Squats x10, Lunges x 10. The goal was to try and go the length of the field in 10 sets but started off asking each guy to set their own target and try to surpass it.

COT:

Shared a moment with a coworker who has really been struggling as of late. I opened up how powerful genuine interest and care for how other guys around us are doing can really help raise both ourselves and others up. I’m making it a personal goal of mine to continue to reach out even on days when he’s probably doing fine just to check in and be the ear or sounding board for him.

VQ in the books and it was a little slice of hell.