Author: Slash

AO: Lightning Rod

QIC: Slash

PAX: Danish, Herbie, FreeLunch, BobEvans

Conditions

Low 40s, dry with a beautiful sunrise coming on up. Bob Evans forgot his coupon, so he did all this with a boulder, hahaha.

Warm up

Mosey lap

Fast High Knees x20 IC

Plank clocks x12 IC

Reverse snow angles x12 IC

Halos x10 IC

Rifle carry coupon to the row bars next to the track

The Thang

Back to Back

Round 1

20 slow rows (3 seconds up, 1 second down)

Murder bunny rows across the track (do a row between each bunny hop) 

10 Staggered merkins on left 

Coupon drag across field 

20 Reverse snow angles at mid-field 

10 Staggered merkins on right 

Murder bunny rows across track

20 Coupon swings at gate to school 

Return with bunny murder rows

Pick up the six

Round 2

3 sets of:

20 slow rows IC

12 staggered merkins on each side IC

12 coupon swings IC

Rifle carry back to the LR, all men pause when one needed a break. We took about 3 pauses before getting back to the LR.

COT

Shared about how this week has been tough with a lot going on at home. Good to be heard and supported by the group!

Rock on, Slash!

AO: LavaField

QIC: Slash

PAX: SteamyNix, Leprechaun, Slumberkins

Conditions

Upper 40s, dry with a beautiful sunrise coming up over the field.

Warm up

Mosey lap

Halos x10 IC

Forward + Reverse Shoulder circles x10 each way

Seal claps x10 IC

Squats jacks x12 IC

Down dog hold x10 IC

Shoulder taps x10 IC

The Thang

Terrible Tens

3 rounds…

Round 1

10 Manmakers 

20 Overhead presses 

30 Coupon Swings 

40 Goblet Squats 

50 Incline block merkins 

3 lap run 

Round 2

Increase each movement by 10

Decrease run to 2 laps 

Round 3 

Increase each movement by 10, again (+20 from round 1)

Decrease run to 1 laps 

(This was a banger! The man makers were a killer. Mentally and physically demanding to get through it all. Great effort from the PAX!)

COT

Easter + Rebirth

I’m not religious but find easter to be a meaningful holiday. It has pre-christian pagan roots as a celebration of the spring as a season of rebirth – celebrating the return of what was lost (leaves, flowers, sunlight, etc). Many of our easter traditions are passed down to represent that celebration: resurrection, eggs, rabbits (screwing like bunnies and having lots of babies).

To me it represents a moment to reflect on the ability we all have to begin again. Our lives have seasons, and some are challenging. But from the darkness there’s light around the corner. And not just once a year, but every moment. And in each moment of our lives, we have the opportunity to leave the past behind and start fresh.

Slumberkins shared a piece of advice he heard: don’t believe in what day it is. The day of the week is an artificial construct. Whether it’s Friday, Sunday or Monday our intention and energy to meet it shouldn’t be dictated by what day it is. Cool thought!

Rock on, Slash!

AO: LightningRod

QIC: Slash

PAX: SteamyNix, Danish, StrayCat, Walkman, Jellyfish, Kiwi, FreeLunch, Herbie

Conditions

Low 40s, dry (at least in the air, on the grass was another story!).

Warm up

SSH x20 IC

Oil Riggers x10 IC each side (1 leg at a time)

Slow high knees x10 IC

Old Man Test – take your socks and shoes off. while standing, put your right sock and shoe on, lace it up without touching your right foot to the ground. repeat with left foot.

Mosey to playground with coupons

5 pull-ups (with 3 men on the bar at a time, while others waiting did goblet squats. rotate until everyone has done 5 pull-ups) (modify as needed into negative pull ups or supported pull ups with legs)

Mosey with coupon to bottom of hill.

The Thang

Bunny Hill

Bottom of hill: 5 loaded lunge presses on R, then 5x on L 

Murder bunnies up the hill 

Top of hill: 5 man makers 

Run with coupon to playground bars 

5 pull-ups (modify as needed into negative pull up or supported pull up)

Run with coupon to top of hill 

5 man makers 

Bunny murder down hill 

Repeat above with 10 reps at each station

Repeat with 15 reps at each station

Mosey to LR, hold plank for 6.

COT

Regression to the Mean

I’m bummed I’ve missed 3 weeks of F3 workouts due to travel and family illnesses. I first thought about it in terms of “why is this happening to me” but reframed it as “why is this happening for me”. It helped me change my POV and see it as an opportunity to be grateful. No one was in the hospital or seriously ill. I was still able to work out on my own.

I also didn’t beat myself up because I factor in these “extremes” when thinking about my routine. The highs and the lows even themselves out. Regression to mean is all about the tendency for the extreme highs or extreme lows to become more moderate (i.e., closer to the mean) over time. It applies to consistency in working out and why taking advantage of small increments matter. When I can workout it’s important that I do because I’m preparing for those times when it’s out of my control.

StrayCat brought the coffee and cups for Coffeeteria. Great time hanging.

Rock on, Slash!

AO: LightningRod

QIC: Slash

PAX: SteamyNix, Danish, Lumbergh, Bob Evans, StrayCat, Walkman

Conditions

Cold! Low 20s and felt like 15 with wind chill.

Warm up

SSH x30 IC

Mosey to track and drop coupons by the bars.

200m mosey

The Thang

EMOM for 5minutes:

• 2 coupon swings    
• 2 gorilla rows 
• 3 rows on bar
• 2 gorilla rows 
• 2 coupon swings 

Palindrome of Pain

Round 1:

Single leg broad jumps to airplanes x2 on each leg, then grasshopper merkin x3

Repeat to 50yd line and back

Round 2:

Raised coupon lunges to man makers. 2 lunges on each leg (4 total lunges) with coupon over head, then 3 man makers. At least half of us got to the 50 before time was called

Mosey to LR

16 single leg box cutters

16 flutter kicks

COT

Doing it backwards

Palindromes are interesting. They’re the same forwards and backwards. But experientially, doing the same thing in reverse is very different. Like switching my running route from going in the opposite direction feels new, even if I’ve run the same route in the other direction for years. Same deal with hiking – coming in feels really different than going back in (h/t Walkman).

As we age, the theory goes that time seems to speed up because we have less novel experiences. When we’re younger we experience so much novelty (first kiss, driving for first time, first time living away from home, etc) but we have less of these seminal experiences as we get older. I encouraged the group to try things in the opposite direction – take a new route to work/F3, play with the speed of tasks – make the familiar new and see what opens up.

Rock on, Slash!

AO: LightningRod

QIC: Slash

PAX: SteamyNix, Danish, Lumbergh, Bob Evans, Free Lunch, Kiwi

Conditions

Dry mid-40s feeling-good Friday vibe.

Warm up

SSH x25 IC

Fast feet x10 (pick lines in the cement. move left foot out, right foot out, then left foot in, right foot in. repeat)

Plank clocks x10 (in plank, move in a circle with hands and feet, count of 5 in one direction then move in the opposite direction)

Halos x10 IC

Coupon March #1: in cadence, step with high knees (one count = one step) after every 3rd count, raise coupon in overhead press. At the end of the next 3 count, lower coupon. Repeat and continue to roundabout near stairs. (shoulders were dying when we got there!)

The Thang

At goal line, bear crawl coupon drags with gorilla rows (row while holding squat) every 10 yards to 50 yd line. 10yd = 10rows, 20yd = 20rows, 30yd = 30 rows 

From 50yd, move with a loaded squat shuffle (aka Donkey Kongs) every 20 yards. Start with 10 burpee jump overs at the 50yd then continue to the goal line decreasing BJOs by 2 every 10yards (10, 8, 6, 4, 2)

Crooked merkins (one hand on ground, one hand on coupon) in cadence on slow 4 count down and explosive up. x10 on L

Hollow body scissor kicks x15

Crooked merkins (one hand on ground, one hand on coupon) in cadence on slow 4 count down and explosive up. x10 on R

Hollow body single leg box cutters x15

Decline merkins (with feet on coupon) in cadence on slow 4 count down and explosive up. x10

V-ups, IC x10

Coupon March #3: in cadence, step with high knees (one count = one step), rifle carry from field to top of stairs.

Coupon March #3: from top of stairs, in cadence, step with high knees (one count = one step) after every 3rd count, raise coupon into bicep curl. At the end of the next 3 count, lower coupon. Repeat and continue to LR.

COT

What would this look like if it was easier?

I heard this question posed on a Tim Ferris podcast recently. He was talking about not putting so much burden on ourselves and getting in own way. He was trying to figure out his life goals and posed this question to himself. He arrived at the idea of enlisting a tribe of mentors to help give advice, instead of trying to figure it all out himself.

I’m asking myself “what would this look like if it was easier?” and acting on those insights. I’ve wanted to have a creative pursuit for a while (guitar, improv, drawing) but it’s hard to bake into my routine. So, making this easier would be picking up a skill that doesn’t require much set-up, isn’t noisy (so I don’t wake up the family) and I can practice in small rounds. So, I’m picking up illustrating and practicing after F3 and before the family wakes up. It’s been going well for the last 3ish weeks!

Good discussion w/ the group about taking the burden off ourselves and giving ourselves permission to follow our pursuits.

Rock on, Slash!

AO: LavaField

QIC: Slash

PAX: SteamyNix, Danish, Lumbergh

Conditions

A crisp, clear mid-twenties on a frosty field that shimmered in the sunrise. Freezing but a helluva a sight! Great to get SteamyNix out for his first LavaField session!

Warm up

Mosey lap around track

SSH x30 IC

Arm circles forward in squat x10

Arm raises in squat x10

Arm circles reverse in squat x10

Hamstring swoops x10 each side

Get ups – with right hand glued to right knee, lay down and stand back up (bonus without hands), same deal with left hand on left knee, right hand on left knee, and left hand on right knee.

Warm up

1-handed rows, with 3-second hold at top x10 IC

Single leg split squat x10 IC

Single arm thruster  x5 IC

Reach arounds (side plank with right hand on ground, raise left arm up then move it down and towards your right side and under your body as far as you can.

The Thang

Mark Your Spot

4 rounds with a movement, core exercise and run (in the first two circuit). Use F3 pins (aka pasties) to pick a baseline target and move the pasties further away each round. For time: 40seconds movement, 20seconds core, 1-minute run.

Circuit 1 x 4rounds

Broad jump back and forth (aiming to get heel past the pastie each jump)

Six inch leg holds 

Run to 15 yardline and back, each touch on the goal line and 15yd line counts as reps. Do as many reps as you comfortably can in 1minute (6/10 effort)

Repeat x4, with each round moving the pastie further apart and keeping your running reps consistent

Circuit 2 x 4 rounds

Cliffhanger merkins (put pastie behind your wrists and keep moving the pastie towards your hips by an inch or so, so that your shoulders hang out over your hands during the merkin)

Hollow body holds 

Run to 15 yardline and back, each touch on the goal line and 15yd line counts as reps. Increase your reps by 2-4 (7/10 effort)

Circuit 3 x 4 rounds

Skater jumps (aim to jump high and land on one foot on the other side of each pastie, only 1 foot should be touching the ground at a time)

Hollow body rockers  

Circuit 4 x 3 rounds (ran out of time before we could finish the 4th round)

Merkin-O’s (merkin in an “O” formation, touch your left nip to left hand then while staying low, move your right nip to right hand and push up back to the starting place, reverse the order: right nip to right hand and back to left) move pasties further away from each other each round.

Hollow body rockers and rollers  

Increase 15yd reps by 1 (9/10 effort)

COT

Small changes for big gains

This workout was all about making small incremental changes (and challenges) that really added up. I talked about the Atomic Habits book again, and how I’ve taken the advice to start new habits that only take 2-minutes. I’ve wanted to up my reading, so I’m reading for 2-5minutes each night after the kids bedtime. It’s added up to a few chapters so far and feels like a nice addition to my day. There are other ideas about small changes that can reset a day – like if we’re looking for more positivity, change “I have to” to “I get to”. “Have to” wake up early for a workout in the freezing cold to “get to” see a beautiful sunrise and connect to a great group of guys.

Danish talked about always having his athletes note at least 1 positive thing in their journals about workouts that don’t go well, so they can see progress over the course of their training. SteamNix talked about balancing critical thoughts with positive ones (and how it takes more positive ones to offset the influence of negative ones). Lumbergh talked about keystone habits that naturally led to other improvements – things like committing to get on a scale each morning as a habit that results in better eating, more workouts.

Rock on and keep warm, Slash!

AO: LightningRod

QIC: Slash

PAX: FreeLunch, Walkman, Herbie, BobEvans, SteamyNix, Kiwi, Danish

Conditions

An almost balmy mid-50s. Light sprinkle at first but mostly dry. We all needed less layers than we thought!

Warm up

Plank walks x12 (alternate moving each foot forward and outside your hand while in plank)

Cliffhangers x12 (pulse shoulders over hands while in plank)

YTW x10

Bear birds x12 (in bear hold with knee 1-inch off the ground, extend right hand and left foot out and away from each other in a straight line; alternate hand/foot)

Squat jacks x10

Mosey to north side of school

The Thang

Four on the Floor

1st Set (4min total)

Wall sits (60seconds) with shoulder circles forward, reverse, halos 

Bear crawl to box jump to crawl bear (then repeat) (2min) 

Decline merkins (60seconds) 

Repeat 4-rounds (with modifications/progressions to each movement: big arm circles during wall sits, 1-leg wall sits, diamond decline merkins, wide grip decline merkins, squat before box jump, burpee before box jump)

Mosey to LR

2nd Set (4min total)

Reverse planks (60seconds) 

Saws (2min) 

Burpees (60seconds) 

Repeat 4-rounds (with progressions/mods each round: burpee with jump tuck), made it through the 4th round of reverse planks before time.

COT

Process Over Outcomes

I’m reading the book Atomic Habits and highlighted a few meaningful points that stood out, that apply to our go30’s and acknowledge of progress overall. Don’t focus on goals if you want to get things done. Goals set the North Star of what we want to head to. But process is how we execute – building routines that become autonomous. Process means having a time/place/duration of behaving – and having a process over time become habits. Habits are the compound interest of self-improvement. If we get 1% better each day, that’s 37% better each year. I told the story of the British cycling team that focused on 1% improvements to their entire training routine and went from losers to a global powerhouse in less than 10 years.

But it takes time to see big outcomes. If we focus on process improvements, the outcomes will come. It takes time to hit big thresholds/goals (e.g. freezing an ice cube only happens at 32degrees, but you need to energy to take the temperature down from 72degrees. You only hit a remarkable threshold after 40degrees of work). The score/outcome will take care of itself. I pointed to the way Steamy Nix is paying attention to his 1% gains.

Herbie brought up the importance of consistency. Bob Evans talked about recognizing the 1% improvemnts but not beating yourself up if they don’t happen daily – don’t 1 rep extra when you can adds up to a lot over time. Walkman talked about the power of iteration (vs ideation) in manufacturing to optimize the process. Danish talked about recognizing gains in a workout even if you think think the workout didn’t go well – there’s always something to take away.

Rock on, Slash!

AO: LightningRod

QIC: Slash

PAX: FreeLunch

Conditions

Wet and cold!

Warm up

SSH X25

3rd grade x15

Squating arm circles x15 forward, x15 reverse

Hillbilly x20

Mosey to goal line

The Thang

O’ Swoly Night

Start at goal line

Get the present (coupon) to the kids around the world.

Start at goal line in a straight line behind. Santa carries the present down the field 100yds while his elves follow in flying formation.

When Santa needs a break, he yells “Kringle’s gonna tinkle” while all the elves do burpees to energize Santa until he’s ready to continue. When he’s ready he yells ho ho ho, let’s fucking go.

If Santa gets to the 100yd before the elves, he pulls up the 6 doing whatever movement they are.

When everyone gets to 100yd, with another man becoming Santa and taking the present.

1st delivery –

Santa: tempo overhead presses (start overhead then slowly lower down for 5 seconds taking 5 steps, then raise for 5secomds taking 5 steps forward)

Elves: monster walk

2nd delivery –

Santa: murder bunny

Elves: crab walk

3rd delivery –

Santa: present/coupon hop overs, facing long ways

Elves: inchworms

COT

Free Lunch and I talked about tomorrow, celebrating family and remembering the amazing stuff our parents/grandparents have done.

Rock on and merry Christmas, Slash!

AO: Gauntlet

QIC: Slash

PAX: Lumbergh, StrayCat

Conditions

Frost and light ice on the ground. Crunch, crunch!

Warm up

Squat jacks x15

Halos x15

Bear Plank Merkins x15 (starting in a bear hold position, tip forehead to touch ground while keeping elbows from flaring out)

Overhead press tempo walks from 0-25 yd and back (start with coupon overhead and walk towards 25yrd line while slowly lowering coupon for 5 count, press back up quickly and repeat.

The Thang

25 DAYS OF CHRISTMAS

Start at goal line

25 Coupon swings 

Murder bunny to 25 yard line 

25 burpees jump overs at 25 yard line

Loaded Lunge with coupon to 50yard 

25 single arm rows (each side) at 50yd

Loaded lunge to 75yard 

25 burpee jump overs at 75yd

Murder bunny to 100yd 

25 coupon swings at 100yd

Return to the starting line, working your way back through the movements

ABS

Coupon leg lifts x25

American Hammers x25 HC

X-Factors x25 HC

Frozen Freddies x25 HC

COT

“Foreboding joy”

Things are going well around our house – we’re having a great holiday season – keeping stress at bay, both getting good workouts in, spending quality time with kids (and each other). An interesting and unfortunate feeling can come over me when things are going well – a sense of foreboding joy. Where I experience a fear about the currently happy times coming crashing down in the future. The result is not being able to fully experience and embrace the joy.

The antidote to manage the forebodingness is gratitude. I’m trying to be as thankful as possible for the current moment. Whatever the future may hold, I’m immensely grateful for these happy holiday moments.

Lumbergh shared that he’s looking forward to winding down to focus on quality moments with his family, especially since this week has been busier than expected so far. StrayCat shared about meeting children where they are, instead of who/where we want them to be, which makes the holidays smoother for everyone.

Rock on, Slash!