Author: goonf3

Posted on

02.17.2023 The Longest Mile

AO: Lightning Rod

QIC: Goon

PAX: @Red Curry, @Free Lunch, @Herbie

Conditions: 39deg

DISCLAIMER

Warm-O-Rama

SSH – IC – 17

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Squat Holds – OMC – 10sec

Halos – IC – 10

Knee pulls to chest – IC – 10

Hip Circles – IC – 5e side

  • MOSEY to field

THE THANG: The Longest Mile

2-4 Rounds of the following:

  • 10 Burpees
  • 100 meter backwards run
  • 10 Air Squats
  • 100 meter run
  • 10 Merkins
  • 100 meter backwards run
  • 10 Big Bois
  • 100 meter run
  • 800 meter cooldown run
  • [Q would like to apologize for the somewhat excessive running for those with turf toe and other leg ailments. Sorry not sorry, because we all got to work on something. It’s running for YHC at the moment.]
  • [great modifications of additional exercises and running as much as possible within time.]

Extra THANG: Bring Sally Up’s Cousin  (to the song “Flower” by Moby)

Squats & Merkins

  • [Started with Squats. Switched to Merkin holds (no resting on the ground) halfway thru]
  • [no time for Mary ;(

COT:

Be Impeccable with Your Word – Let go of self-judgment and blame

Being impeccable, you take responsibility for your actions, but you do not judge or blame yourself for anything.

  • [we all can be hard on ourselves. Let’s work towards not judging ourselves & instead allowing ourselves to flourish.]
Posted on

02.08.2023 Tabata Music Mix

AO: Lightning Rod

QIC: Goon

PAX: @output @straycat @redcurry

Conditions: 38deg, still wet from night before.

DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Halos – IC – 10

Body Builders – IC – 10

** Body Builders = 8-count Burpee w/ Jack out & in at the bottom of the Merkin **

MOSEY down road, around round-a-bout & back

The Thang: Tabata Music Mix

Tabata Songs timer of 20secs ON + 10secs REST. Do 4 minutes then REST for 1 minute.

1 STATION PER PAX, 4 PAX = 20min Rounds:

  • Jump Rope
  • Pushup, wide hand in/out slide {BAND}
  • Ab wheel
  • Coupon Swing

2 Minute REST between each station

  • Staple Jump Overs
  • Banded Lateral Step-out Squat {BAND}
  • Body Builders
  • Squat Thrusters

2 Minute REST between each station

  • [didn’t get thru entire second round]
  • [listened to Tabata Songs on spotify which was our automatic timer. This was fun]
  • [YIC gave the warnings about the little actions that can cause big pain. It was confirmed later about soreness from the workout. YIC = Sorry, Not Sorry!]
  • [no time for Mary.]

COT:

The joy of life is seeing how much more we are capable of doing, and battling so that who we are tomorrow is better than who we are today. Live your life with the curiosity to see what your body and mind can really do, and the knowledge that you’ll never really know how much you can accomplish if you don’t create a limit. – Arnold Schwarzenegger

Posted on

01.31.2023 Burpee/Blockee Ladder

AO: Oakery

QIC: Goon

PAX: @output @fishman @ghost

Conditions: 28deg, frigidly cold. Clear & dry though

DISCLAIMER

Warm-O-Rama

SSH – IC – 31

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Harry Rockettes – IC – 20

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Halos – IC – 10

MOSEY around lot & Grab Coupons

The Thang: Burpee/Blockee Ladder

CARRY –> SPRINT –> BURPEES –> SPRINT –> BLOCKEES

Ladder Down of Sprints @ 100 & Burpees/Blockees @ 10, 90 & 9, 80 & 8, and so on…

  • [Would be [55 Burpees + 55 Blockees = 110 total towards MABA challenge] if completed.]
  • [Ghost completed, YIC was 1 short.]
  • [No time for MoM. Did a quick moment of wrist stretching.]

COT:

“Be tolerant with others and strict with yourself.” – Marcus Aurelius

Do hard things. But don’t necessarily expect it of others.

Hold yourself to the highest standard that you can & don’t judge others to that same standard. Be better.

—-

Tribes: We Need You to Lead Us, by Seth Godin  —  Book Description

A tribe is any group of people, large or small, who are connected to one another, a leader, and an idea. For millions of years, humans have been seeking out tribes, be they religious, ethnic, economic, political, or even musical (think of the Deadheads). It’s our nature.

Now the Internet has eliminated the barriers of geography, cost, and time. All those blogs and social networking sites are helping existing tribes get bigger. But more important, they’re enabling countless new tribes to be born—groups of ten or ten thousand or ten million who care about their iPhones, or a political campaign, or a new way to fight global warming. And so the key question: Who is going to lead us?

The Web can do amazing things, but it can’t provide leadership. That still has to come from individuals—people just like you who have passion about something. The explosion in tribes means that anyone who wants to make a difference now has the tools at her fingertips.

If you think leadership is for other people, think again—leaders come in surprising packages. Consider Joel Spolsky and his international tribe of scary-smart software engineers. Or Gary Vaynerhuck, a wine expert with a devoted following of enthusiasts. Chris Sharma leads a tribe of rock climbers up impossible cliff faces, while Mich Mathews, a VP at Microsoft, runs her internal tribe of marketers from her cube in Seattle. All they have in common is the desire to change things, the ability to connect a tribe, and the willingness to lead.

FROM F3:

Leadership is Influencing Movement to Advantage. To do that Effectively, a man must Competently apply the 4 Leadership Skills of V.A.P.E.:

  1. He must have Vision
  2. He must be capable of Articulation
  3. He must possess the means of Persuasion
  4. He is ready to use Exhortation

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”

Posted on

01.30.2023 – Staying Warm on Route 66

AO: Lightning Rod

QIC: Goon

PAX:  @Stray Cat, @ Red Curry

Conditions: a warm 23deg. Clear & dry.

DISCLAIMER

** Start a 5 minute EMOM timer. 5 Burpees every 5 minutes. **

Warm-O-Rama

SSH – IC – 30

Don Quixote’s – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Body Builders – IC – 6

** Body Builders = 8-count Burpee w/ Jack out & in at the bottom of the Merkin **

MOSEY down the street, around the round-a-bout, then back to the corner/side door to the blocks

Imperial Squat Walkers – OYO – 10

LBCs – OYO = 10

Merkins – OYO – 10

Burpee Box Jumps – OYO – 10

MOSEY to field end line

The Thang: Route 66

Burpees & Bear Crawl

400M Run

MOSEY back to Flag Pole

  • [66 MABA Burpees Completed]

MoM:

Last (5) EMOM Burpees

  • [With the mix of running & a lot of burpees, the PAX all seemed to keep pretty warm.]
  • [It’s been a tiring & grueling haul throughout January during the MABA efforts. YHC has some feelings of sympathy for those not doing the MABA challenge and all the burpees they’ve had to do with us. But those soft feelings go away pretty quick as we recognize that we’re all bettering ourselves by putting in the efforts no matter what the goal is!]

COT:

Bettering ourselves so that we can be the best for others in whatever facet of life that we show up in.

And as we continue to better ourselves, seek out challenges and create new habits each time. As in, once you’ve completed the challenge and have a new positive habit … and even after failures, go on ahead and increase upon those habits. Continually getting better.

  • [Several discussions about how this affects work mindsets and the challenges we put in front of us.]
  • [Announcements of up & coming events. Mostly running. We should start to implement running into the workouts … starting February 1st/before the next Burpee challenge!]
Posted on

01.27.2022 – Stairs Presome, 22s, & ChumbaBurpees

AO: Lightning Rod

QIC: Goon

PAX: @Stray Cat, @Free Lunch, @Red Curry

Conditions: 40deg, slightest of sprinkling from

DISCLAIMER

Warm-O-Rama

SSH – IC – 27

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Body Builders – IC – 10

** Body Builders = 8-count Burpee w/ Jack out & in at the bottom of the Merkin **

  • MOSEY to field/stairs

1/2 Thang: Stairs PreSome

Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees.

Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

Repeat qty. = PAX count [4]

  • [Did Burpees, Jump Squats, Inverted Rows & Peter Parkers]

Thang: 22s

22s = 20-2, 16-6, 12-10, 8-14, 4-18 [totalled 60 Burpees & 50 Merkins!!!]

  • 22s: Burpees & Merkins
  • 400M Run
  • [Picked up 6 w/ Burpees & last 400M to be ran.]

Extra THANG: Chumba-Burpee  (to the song, Tubthumper by Chumbawamba)

Start with SSH at beginning of song

Every time they say, “I get knocked down, but I get up again” you do a burpee.

While not doing burpees, you are continuously doing SSH.

In the end, you will do about 27 burpees.

  • [We struggled a bit with keeping up with all the SSHs. But we all put in the effort and got them and 25 burpees done.]

MOSEY back to Flag Pole

6 Minutes Of MARY:

American Hammers – IC – 20

Protractor

  • [Got around the group 3 or 4 times. Had some great movement callouts happen]

COT:

“Be tolerant with others and strict with yourself.” – Marcus Aurelius

Do hard things. But don’t necessarily expect it of others.

Hold yourself to the highest standard that you can & don’t judge others to that same standard. Be better.

  • [There was some really good conversation about different interpretations of the Marcus Aurelius quote.]
  • [Announcements of Silver Falls Trail Run & team-based Polar Plunge.]
  • [@Red Curry reiterated the need to seek out organic produce & utilize farmer’s market as much as possible.]
Posted on

01.20.2023 ChumbaBurpees & Weekend Getaway AMRAP WOD

AO: Lightning Rod

QIC: @Goon

PAX: @FreeLunch @StrayCat

Conditions: 30deg, clear

5 Pricinples & DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Don Quixotes (Windmills) – IC – 10

Harry Rockettes – IC – 20 (10ea leg)

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

Wrist stretches (Push/Pull)

Imperial Walkers – IC – 10

  • MOSEY to field with coupons

1/2 THANG: Chumba-Burpee  (to the song, Tubthumper by Chumbawamba)

Start with SSH at beginning of song

Every time they say, “I get knocked down, but I get up again” you do a burpee.

While not doing burpees, you are continuously doing SSH.

In the end, you will do about 27 burpees.

  • Hahaha, YHC forgot the SSH while not doing burpees. Please forgive my lapse in memory.
  • We each added 25 burpees to the #MABA tally.

The Thang: Weekend Getaway AMRAP WOD

AMRAP in 5 Minutes

  • 200 Meter run
  • 20 Coupon Swings
  • 15 Coupon Squats
  • Max Effort Burpees

Rest 3 minutes

Rinse & Repeat x3

  • Everyone got to Fall Down & Get Back Up Together many times. Varied between 40-100 MABA Burpees! Way to go PAX!!!
  • Good modifications to stay healthy, strong and moving.
  • Simple mosey/mumble chatter walk back to the Lightning Rod

COT:

“Consistency before intensity. 

Start small and become the kind of person who shows up every day. Build a new identity. 

Then increase the intensity.”

From James Clear’s (Atomic Habits author) 3-2-1 email blast, 11/24/2022

Don’t rush the process. Trust the process.

  • Great mumble chatter about how this affects our daily lives, our consistency in life, and our fathering.
  • Announcements
    • Silver Falls Buck Mountain Run – Saturday, February 25th
    • Polar Plunge Portland – Saturday, March 11th
      • Discuss about forming official F3 team
      • Do beatdown before 5K run and then Plunge
    • Oregon Brewery Series 5K Run/Walk/Family friendly strolls.
      • Start & end at Brewery. Differing breweries each time.
    • As a Region, let’s plan for a CSAUP and/or 2nd-F event monthly or twice a month.
      • Beacon Rock Coupon Crawl
      • Crucible of doing a beatdown at each AO in a single morning. Then BBQ or lunch.
      • Convergence on Hood River & Pendleton
  • Let’s make sure the Hood River & Pendleton are each on the F3Nation and F3Portland websites & Slack.
Posted on

01.10.2023 Weekend Getaway AMRAP WOD

AO: Oakery

QIC: Goon

PAX: @Ghost @Fishman @Output

Conditions: 42deg, clear

DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Don Quixotes (Windmills) – IC – 10

Harry Rockettes – IC – 20 (10ea leg)

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

Wrist stretches (Push/Pull)

  • MOSEY 1 lap to grab coupons

The Thang: Weekend Getaway AMRAP WOD

AMRAP in 5 Minutes

  • 200 Meter run
  • 20 Coupon Swings
  • 15 Goblet/Coupon Squats
  • Max Effort Burpees

Rest 3 minutes

  • Rinse & Repeat
  • Did 3 AMRAP rounds
  • Everyone got to Fall Down & Get Back Up Together many times. Varied between 40-100 MABA Burpees! Way to go PAX!!!
  • MOSEY 1 lap around school with a mix of Rifle Carry, Alternating Firemans Carry.
  • In the middle of the mosey, we stopped in the back for Wall Sit Coupon Overhead Press passing.

6 Minutes Of MARY:

American Hammers – IC – 20

Pickle Pounders/J Lo’s – IC – 20

Flutter Kicks – IC -25

Protractor

  • Whole group get thru 2degrees each

COT:

YHC read the following prayer.

  • HIMs had great additions as to how the words affected them individually; the things we’re gifted & the recognition of not being the center of the universe.

—–

Dear Lord Jesus, Please help me to overcome my fears…

For God has not given us a spirit of fear, but of power and of love and of a sound mind.

2 Timothy 1:7

May I possess only what You give to me, Your power, Your love and Your healing for my mind.

I need Your power, Your love and the sound mind that only you can provide.

May I pursue only that which promotes You and Your kingdom.

You see the contents of my heart.

Please uproot all that is keeping me from loving all people as You love them.

Lord, please forgive me for all of the ways I have grieved You. I repent and turn to you.

I am amazed that You are always with me, saving me, rejoicing over me, loving me and singing over me…

The Lord your God in your midst,

The Mighty One, will save;

He will rejoice over you with gladness,

He will quiet you with His love,

He will rejoice over you with singing.

Zephaniah 3:17

Thank You for Your steadfast love.

Thank You for never leaving me.

Thank You for creating me to reflect Your love, Your grace, Your creativity, and Your goodness.

Lord, use me to remind everyone around me of Your kindness, goodness and love.

In the generous name of Jesus I pray,

Amen.

Posted on

01.06.2023 Burpee/Blockee Ladder

AO: Lightning Rod

QIC: Goon

PAX: @RedCurry @Stray Cat @Free Lunch

Conditions: 40deg, a few clouds creating an awesome eerie gloom with an almost full/last quarter moon

  • A few PAX got in some additional pre-warmup burpees.

DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Don Quixotes (Windmills) – IC – 10

Imperial Squat Walkers – IC – 20 (10ea leg)

Harry Rockettes – IC – 20 (10ea leg)

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

MOSEY to field

The Thang: Burpee/Blockee Ladder

CARRY –> SPRINT –> BURPEES –> SPRINT –> BLOCKEES

Ladder Down of Sprints @ 100 & Burpees/Blockees @ 10, 90 & 9, 80 & 8, and so on…

  • Would be [55 Burpees + 55 Blockees = 110 total towards MABA challenge] if completed.
  • Fastest made it to 4 Burpees = 94 total towards MABA.
  • No time for MoM. Did a quick moment of wrist stretching.

COT:

Tribes: We Need You to Lead Us, by Seth Godin  —  Book Description

A tribe is any group of people, large or small, who are connected to one another, a leader, and an idea. For millions of years, humans have been seeking out tribes, be they religious, ethnic, economic, political, or even musical (think of the Deadheads). It’s our nature.

Now the Internet has eliminated the barriers of geography, cost, and time. All those blogs and social networking sites are helping existing tribes get bigger. But more important, they’re enabling countless new tribes to be born—groups of ten or ten thousand or ten million who care about their iPhones, or a political campaign, or a new way to fight global warming. And so the key question: Who is going to lead us?

The Web can do amazing things, but it can’t provide leadership. That still has to come from individuals—people just like you who have passion about something. The explosion in tribes means that anyone who wants to make a difference now has the tools at her fingertips.

If you think leadership is for other people, think again—leaders come in surprising packages. Consider Joel Spolsky and his international tribe of scary-smart software engineers. Or Gary Vaynerhuck, a wine expert with a devoted following of enthusiasts. Chris Sharma leads a tribe of rock climbers up impossible cliff faces, while Mich Mathews, a VP at Microsoft, runs her internal tribe of marketers from her cube in Seattle. All they have in common is the desire to change things, the ability to connect a tribe, and the willingness to lead.

FROM F3:

Leadership is Influencing Movement to Advantage. To do that Effectively, a man must Competently apply the 4 Leadership Skills of V.A.P.E.:

  1. He must have Vision
  2. He must be capable of Articulation
  3. He must possess the means of Persuasion
  4. He is ready to use Exhortation

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”

  • YHC brought in some coffee for AO Coffeeteria. Great conversations had. Will keep pushing for more & more 2nd F!
Posted on

12.28.2022 Pre-Some-Stuff-Stairs & Red Barchetta

AO: Lightning Rod

QIC: Goon

PAX: Red Curry

Conditions: 43deg, light sprinkle towards the end

DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Mtn. Climbers – IC – 20

Halos – IC – 10

Harry Rockettes – IC – 20 (10ea leg)

Imperial Squat Walkers – IC – 20 (10ea leg)

  • MOSEY around corner to first blocks

LBCs – OYO = 10

Box Jumps – OYO – 10

Merkins – OYO – 10

Burpees – OYO – 10

Pickup 6 = Hold Al Gore (squat while hugging a tree)

  • MOSEY to bottom of far stairs

1/2 Thang: Stairs PreSome

Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees. Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

Repeat qty. = PAX count X2

  • Did 2 rounds each. Squats, MonkeyHumpers, Reverse Lungers & Reverse Lunges.

The Thang: Red Barchetta

Start at Goal line.

Run 100yards. Do 100 SSH – OYO. Return to goal line & plank/wait for 6.

Run 75yards. Do 75 Mtn. Climbers – OYO. Return to goal line & plank/wait for 6.

Run 50yards. Do 50 LBCs – OYO. Return to goal line & plank/wait for 6.

Run 25yards. Do 25 Merkins – OYO. Return to goal line & plank/wait for 6.

Run 5yards. Do 5 Burpees – OYO. Return to goal line & plank/wait for 6.

HERBIE 100yards. Return Mosey 50yards. & then Mosey back to Lightning Rod.

  • YHC held plank at each yard line/exercise to stick together & keep up good mumble chatter.

COT:

8 Realizations from Real New Year’s Resolutions, from Kyle Creek, aka The Captain:

  1. Time doesn’t wait.
  2. No one else will save you.
  3. Excellence requires patience.
  4. Happiness is habitual.
  5. Life and growth are not linear.
  6. Thoughts are things.
  7. Days determine direction.
  8. Even with a plan — shit happens.

MOLESKIN:

Good mumble chatter throughout with Red Curry & YHC.
Appreciation for Red Curry’s continued consistency.

Instead of resolutions, look towards being a happier person. Measure what you can so that you can look back & recognize improvements, but surely prioritize the doing better & feeling better aspects.

YHC is looking to snag a thing from the Puget Sound folks… so here’s a picture of the HIMs

Posted on

12.20.2022 Motivators & Roberts WOD (Doubles Edition)

AO: Oakery

QIC: Goon

PAX: @Ghost, @Fishman, @Output

Conditions: 38deg, slight rain drizzle

DISCLAIMER

Warm-O-Rama

Imperial Squat Walkers – IC – 10

Hill Billies – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Harry Rockettes – IC – 10

Quad Stretch – Stretchercise

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

The 1/2 Thang: 7/10 Motivators

MOTIVATORS, starting at 7

Breakdown of SSH w/ 4 actions:

  1. full SSH
  2. Hands half way up
  3. Legs out wide & in
  4. Jumps

1. 7-6-5-4-3-2-1

2. 7-6-5-4-3-2-1

3. 7-6-5-4-3-2-1

4. 7-6-5-4-3-2-1….

1. 6-5-4-3-2-1

2. 6-5-4-3-2-1

3. 6-5-4-3-2-1

4. 6-5-4-3-2-1….

1. 5-4-3-2-1

2. 5-4-3-2-1

3. 5-4-3-2-1

4. 5-4-3-2-1….

1. 4-3-2-1

2. 4-3-2-1

3. 4-3-2-1

4. 4-3-2-1….

1. 3-2-1

2. 3-2-1

3. 3-2-1

4. 3-2-1….

The Thang: Roberts WOD (Doubles Edition)

2 ROUNDS:

Partner A runs 200m (1 lap) while Partner B performs exercise until partner returns. Switch. Rinse & Repeat.

  1. 200m Run – Squat w/ Bicycle Crunch
  2. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)
  3. 200m Run – Perfect Merkins (hand release & shoulder tap)
  4. 200m Run – WWIs (straight legs, arms up & touch toes)

Rinse & Repeat x2 (each Partner will have ran 1 mile).

6 Minutes Of MARY:

Mountain Climbers – IC – 19

Plank Jacks – IC – 19

Jane Fondas – IC – 12ea side

Protractor – IC – twice through everyone

COT:

From James Clear’s (Atomic Habits author) 3-2-1 email blast, 10/13/2022

“What appears to be a rapid shift is often preceded by a gradual process. Our results gradually explode or vanish thanks to the small habits we repeat each day.

What radical change are you slowly marching toward? An incremental explosion or an incremental vanishing?”

We commonly hear about “overnight success” but what people don’t see is the hard work put in for years ahead of the boom.

Keep at what your doing. Don’t give up if you don’t have success within the first few months.

I think this is more common for new business conversations, but for me, it’s a bit of a health conversation.

I worked with my former company for almost 8 years. I started taking care of myself better & working out while working there. They noticed, but barely noticed, the changes in my mind & body because of the gradual nature.

Then, I left the company & saw them about 2 years after (moved back home to Portland). They were amazed at how much progress I had made “overnight”.

The last analogy on this topic ice the Iceberg. We only see the tip of the iceberg. We typically do not see the amount of work & effort done below the water surface. It is, however, this effort below the water’s surface that allows the rest of the world to see the tip.

Please keep in mind the results can go both ways due to your habits. All your physical efforts can appear lost shortly after stopping working out or hitting the snooze button more often than not. Your health will take a hit shortly after falling into bad eating habits.

Moleskin:

Worked good starting at a 7 count for Motivators.

Discussed several things picked up throughout various F3 workouts: Motivators (Ohio), Tough Guy Tuesday [#tgt], Pre-Pump Fridays, Rucking [Puget Sound].

“Be Bold, Start Cold”

YHC showed appreciation for those creating positive habits & sticking to them. And how it’s too easy to lose progress & resort back to old, unhealthy ways. Using the group for accountability via simple conversation.

Notice to pay attention to Slack regarding potential weather concerns for Thursdays workout.