Author: f3straycat

AO: Lightning Rod

QIC: Stray Cat

PAX: Free Lunch, Ghost, Kiwi, Chair Thrower, Nurse, Danish

Conditions

Dark out here now and in the 50s

Warm up

20xSide Straddle Hop’s
10x Third Grade Exercise
10x Windmillls
10x Imperial Walkers
Mosey to Field

The Thang

50 yds Crab Walk

50 yds Bear Crawl

20 yds Dead Bug Shuffle

80 yds Lunge Walk

20 yds Dead Bug Shuffle

Line up on one side of Field

30 Big Boys, Jump Squat to other side, 10 Burpees, Lunge walk back (repeat until end)

Mosey back where Danish led some Merkins, while StrayCat ran back to get his sweatshirt and keys

COT

Circle of trust was a Go30 Discussion about goals for next month. I shared about my great experience journaling this month and my goal to reduce clutter in my life. The PAX shared about goals they were considering for this next month. The GO30 calendar is set up, so lets get goals up there!

StrayCat Out

AO: Lightning Rod

QIC: StrayCat

PAX: Danish, Free Lunch, Ghost, Kiwi, Walkman

Conditions

It stays dark now until half way through the workout. Conditions were nice.

Warm up

SSH x 20

Third Grade Exercises x 10

Windmills x10

Imperial Walkers x 10

Slow High Knees x 10

The Thang

Mosey to Play Ground

Circuit one: Rotate through Pull-ups, Dips and Burpees (2 min each, complete circuit 2x)

Circuit two: Rotate through Leg Raises (on pull-up bar), Decline Merkins, Bonnie Bliairs (2 min each complete circuit 2x)

Mosey to Hill

Top of Hill: Manmaker Merkins x 10

Rifle Carry Down

Snatch (Overhead Press with Squat and Coupon starting on the Ground) x 10

Murder Bunny back to the top

Repeat until out of time

Mosey back

Flutter Kick x 20

COT

We talked about the importance of habits. I shared my slow but steady progress on pull-ups over the last 3 months by working on them steadily 3x a week. I shared I found a book about habits. According to the book the three most important ones were:

Diet

Sleep

Exercise

Clutter

We drilled down on clutter, and I shared that I struggle in this area and want to make it a Go30 goal this net month. There were a lot of good insights from the PAX about clutter in our lives (things, people, mental clutter), and things we can do to reduce clutter (Marie Kondo(ing), Journaling, etc). It was a really great discussion, and it gave me a lot of ideas for improvement in my own life.

StrayCat

AO: The Lightning Rod

CONDITIONS:

Balmy, humid mid-60s. Straycat arrived at 1am from Phoenix and was a little tired for this workout. We had a couple of downrangers from Columbus

Q: StrayCat

PAX: Danish, FreeLunch, Geo (Columbus), Ghost, Herbie, Kiwi, Lumbergh, Scrappy (Columbus)

WARMUP:

SSH x 20

Side Lunges x 10

Third Grade Exercise x 10

Oil Derricks x 10 (per side)

Mosey to track

THE THANG

Groups of two. One does 10, 20, 30 yd gasser, the other doe an exercise until the first PAX come back.

First: Gasser (regular) and Merkins

Second: Gasser (sideways) and Burpees

Third: Gasser (forwards and backwards) and Bonnie Blairs

BlackJack:

Line up side of Football Field and do one Big Boy. Run to other side and do 20 Merkins. Run back to the starting side and do two Big Boys. Run to other side and do 19 Merkins. Repeat until done (one merkin and twenty big boys).

Mosey back and do 20xflutter kicks.

COT

We discussed the impact that F3 has made on people that never go to F3. We also talked about how missing a workout does not only negatively affect you, but also impacts the brothers who attend F3.

I shared some personal stories of how F3 has had a positive impact on my family. I won’t write about it here, but ask about it or one of the PAX that attended.

Straycat out.

QIC: StrayCat

PAX: Kiwi, Walkman, Whitney

Conditions

60 degrees and clear

Warm up

SSH x 20

Side Lunges x 20

Third Grade Exercise x 20

Slow High Knees x 20

Windmills x 20

Mosey to Field

20 YDS Deadbug Shuffle

20 YDS Deadbug Shuffle other direction

20 YDS Bear Crawl

20 YDS Jump Squats

20 YDS Dragon Walk

Pick up the Six

The Thang

12 Decline Merkins

12 Archer Rows

12 Dips

30 Leg Raises

30 Big Boys

Run around the track and stop to run up all the stairs and bleacher stairs

Repeat for time

COT

I shared about in addition to training your body we need to train our minds. This is illustrated in the movie Braveheart and also talked about by Warren Buffet and many others. Kiwi shared examples of this from Steve Jobs. There are books, audiobooks, online classes, etc. Many of these resources are free. Walkman suggested podcasts as well. Start learning something that interests you. I’ve never regretted any time I’ve spent learning.

StrayCat

AO: Lightning Rod

QIC: StrayCat

PAX: Bob Evans, Bunny, Ghost, Herbie, Kiwi, Samurai, Slash, Stray Cat, Walkman, Whitney,

Conditions

58F & Cloudy

Warm up

Side Straddle Hop (x20)

Side Lunges (x10)

Imperial Walkers (x10)

Third Grade Exercise (x10)

Windmills (x10)

Mosey to the Bleachers

The Thang

Two PAX: Rotate two at a time running all the bleacher stairs while the rest repeat a set of exercises.

Exercise Set 1 –

10 Decline Merkins

20 Jump squats on bleachers

30 Big Boys

repeat until runners com back

Exercise Set 2 –

10 Dips

20 Step ups on bleachers with high knee (each side)

30 LBC (Hard count)

repeat until runners com back

Exercise Set 3 –

10 Diamond Merkins

10 Burpees

30 Leg Lifts

repeat until runners com back

Exercise Set 4 –

Hold Plank until runners come back

Everyone ended up running bleachers twice and we ran through each set of exercises at least 2X. Bob Evans and Slash cheated the first time an only ran 3 stairs, but they got straightened out the second time. Several PAX were glad to do fewer planks.

COT

I shared with the Pax that I’ve been injured a few times during F3 (wrist and shoulder). My body has recovered, and I’m grateful and amazed at how resilient our bodies are. Good job to all the PAX for continuing to take care of themselves and train their bodies.

We ended with some sharing from Bunny about moving to Italy on Friday. Safe Travels! The PAX will miss you and the upper body beat downs!

AO: Lightning Rod

QIC: StrayCat

PAX: Bunny, Danish, Free Lunch, Ghost, Giggles, Herbie, Kiwi, Slash, TreeTrunk(F3Pen), Walkman

Conditions

60F and Sunny

Warm up

SSH x 20

Third Grade Exercise x 15

Windmills x 12

Derricks (single leg dead lift) x 8 per side

Derkins (Decline Merkins) x 15

Mosey to the track

The Thang

Pearls on a String (Run between stations). The first time is together, and after is on your own.

12 Inverted Rows

Backwards Bear Crawl up the hill

12 Bonnie Blairs (easy count)

12 Big Boys

12 Diamond Merkins

12 Dips

20 YDS Deadbug Shuffle (one side)

14 YDS Squat Jumps

20 YDS Deadbug Shuffle (other side)

Back to Lightning Rod

Superman Back Extensions for 10 count in cadence

COT

We talked about the concept of a HIM this morning. The military is about the group being larger than the individual and this concept is largely lost in todays culture. We looked at examples in the Roman Empire of one person making huge impacts on millions of people, and of SadClowns ultimately destroying the Empire.

All of us can make huge differences in our communities and there is a large leadership void that needs to be filled. We had a special call out for TreeTrunk as a HIM example who started a F3 Group in Pendleton after only Posting 2x in Portland. He has 4 people posting regularly now after a few months of operation.