Author: Slash

AO: Gauntlet

QIC: Slash

PAX: Walkman, Free Lunch

Conditions

Cold, dark and clear – ready to hammer!

Warm up

Mosey to playground

Pull-ups IC x10

Frozen underdogs IC x20 (grab swing while standing, lean body forward to 45degrees or lower while keeping arms out reached overhead and abs tight in hollow body position. Hold for 3seconds then move back to standing)

Mosey to field

The Thang

Zig zag

Start at sideline on 10 yard line

10 Burpees

Bear crawl to opposite 20 yard line (bring up the six so all do the movements together)

20 HC Bonnie Blairs

Frog merkins to opposite 30 yard line

30 jump squats with touchdowns (hands touch ground, then raise up when jumping in touchdown sign)

Crawl bear to opposite 40 yard line

40 Judo merkins

Jump broad to opposite 50 yard line

50 EC Ankle grinders (in down dog, touch left hand to right ankle. Repeat with right hand to left ankle)

Work back down to the 10 yard line…

(Subbed regular merkins for judo merkins on the way back to speed things up. We made it back for half of the Bonnie Blair’s before time.)

COT

Expressing Holiday stress

We used the time to talk about how we’re feeling right now, extending on Lumbergh’s CoT yesterday.

Lots of topics. Hard times with kids, death/illness and consumerism. We acknowledged that we’re still adapting to a covid world and all of us are going through challenging times in one way are another. We aim to let emotions flow through us and find a balance with our relationship with them – not suppressing, running away from them or fighting with them.

We also talked about happiness not being a destination. We think we’ll be happy when some criteria is met – kids stop fighting, covid eases up, when injuries heal…but if we look hard enough happiness is a state of mind. It’s here now like a blue sky behind dark clouds.

Rock on, Slash!

AO: LightningRod

QIC: Slash

PAX: Kiwi

Conditions

Soggy ground but clear (dark skies)! Upper 40s. Kiwi and I soon get real familiar with that wet ground!

Warm up

Mosey to track and end zone

Get ups. Without using your hands, get into and stand back up from these positions:

*On your back

*On your left side

*On your right side

*On your stomach

SSH x25

Quad stretchers x10

3rd grade exercise x10

Windmills x10

The Thang

No-Hand Job

Throughout workout, including transitions between drills, your hands should never touch the ground, use your core and legs to get up. line).

1)

Reverse burpee broad jump 100yds. Broad jump then lay down on your back without hands, do back widows for 3seconds then stand up without using hands.

(Back widows – Place your upper arms on the ground at a 45 degree angle to your torso and point your forearms upward. Squeeze your shoulder blades and drive your elbows into the floor hard, tightening your back muscles. Hold for 3 count.)

2)

3 rounds of (in order)

Reverse snow angels x10 IC

Skater lunges with 3second hold on each 3 count (1, 2, hoooooold, etc) x10 IC

3)

100yards dead bug shuffles (changing directions at 50yards)

4)

2 rounds, in order (ran out of time for 3 rounds)

Squat hold with shoulder circles forward x10 IC

Squat hold with shoulder circles reverse x10 IC

V-Ups x10 IC

5)

Mosey back to LR, and end no hands restriction for merkin closer

Merkins x15 IC

Merkins x10 IC

Merkins x10 IC

Between each round, do 5 count of Handcuffs IC (interlock hands behind back, raise them up and bend over keeping hands locked and raised)

COT

“Restricting to amplify”

In planning this workout, I was reminded that restricting (or limitations) open up new possibilities and can intensify experience. By restricting the use of our hands today, we recruited new movements and muscles. Same deal with getting on your knees to limit momentum when doing overhead presses – removing extra unnecessary movements amplifies the intensity on the muscles being worked.

We often think about this equation the other way around – we need more (time, power, status, money, friends) for more fulfilling experiences. In my life, I realize this isn’t always the case. When I gave up social media about 2 years ago, it released time to focus on other priorities on a daily basis and be more intentional with my time (not getting lost in feeds and streams).

Kiwi shared that it reminded him of inhaling/exhaling. We can’t do one without doing both. Often our society incentives the inhale – taking in more, consuming, energizing – without acknowledging the power of the exhale. The exhale opens space for us to take in more experiences.

Rock on, Slash!

AO: LightningRod

QIC: Slash

PAX: Herbie, Free Lunch, Samurai, SteamyNix

Conditions

Wet! Mid 50s with a steady rain, which either eased up as we got into the workout, or we didn’t notice. Either way, not too bad!

Warm up

SSH x20

Halos x10

Monkey Humpers x15

3rd grade exercise x15

Windmills x15

Mosey to track

The Thang

Around the Clock

Soldier carry with high knee marches March to 3 o’clock (goal post), 12 o’clock (50 yard line), 9 o’clock (opposing goal post) and 6 o’clock (50 yard line) positions around the track.

Start marching at 6 o’clock toward first position:

30 man makers (burpee with coupon)

Continue marching

120 coupon swings 

Continue marching

90 gorilla rows (hold squat while rowing coupon up to sternum)

Continue marching

60 crooked coupon merkins (1-hand on coupon, other on ground, do 30 on each hand then switch)

Everyone got through the rows (and some had started on the crooked merkins) before time was up and we needed to mosey back to the Rod.

COT

“Let’s hear from Samurai!”

We were all eager to hear from Samurai about the GrowRuck Grizzly last weekend! So I asked him to share a bit. Long story short, it was LONG and HARD (rucking railroad posts, water jugs and timber 50 miles + beatdowns throughout the night) but fulfilling and educational.

A big development he found was an empathetic connection to the men at the event and to those back home. Everyone needed help and wanted to quit at some point during the 5pm-9am event, and the way through it was to help each other and not “go grey” (or fade out) on your fellow men. Samurai shared that if he can help a brother at 3am when he’s exhausted, he can help anyone anytime here back at home.

It reminded me that giving to others is a gift to yourself. In fueling others, you fuel yourself.

Congrats to Samurai, Walkman and BobEvans for completing the challenge and taking away some meaningful lessons!

Rock on, Slash!

AO: Gauntlet

QIC: Slash

PAX: Kiwi, Lumbergh, Free Lunch, Danish

Conditions

Low 50s and wet from the rain overnight but clear skies when we showed up.

Warm up

Mosey to box jump stairs

Bear paws (bear hold w/ lifting alternating hand/foot) x12

Bird dogs x12

Fire hydrant turnovers x12 (on all 4’s lift left knee straight back and swing outward and around to starting point keeping it off the ground and bent at a 90 angle). Repeat reps w/ other leg.

Squat jacks x12

The Thang

Ladders

Ascending – Box jump reps up the stairs 

5 reps first step

10 reps next step 

15 “

20 “

25 ”

Bring up the six at the top

Desending back down the stairs

10 L-presses (shoulder press with feet on upper step, hands on lower step and lower head b/t hands, hips should be at 90 forming an L)

8 L-presses next step

6 “

4 “

2 “

Ascending back up the stairs

Crawl bear (aka reverse bear crawl) up the stairs

Descending down the stairs

Decline Peter Parkers (decline merkin, bringing alternating knee to elbow at the bottom of each movement)

10 reps, down to 2 reps

Mosey to field for next exercises

Reserve it

25yd crab walk

25yd walk crab 

25yd bear crawl

25yd crawl bear 

Hold hollow body until 6 is in 

Plank x40 IC  

Heel drivers x30 IC (on back, keeping legs as extended as possible, lift butt as high off the ground as possible (should be a few inches), while driving heels toward butt. should feel hamstrings and glutes firing)

25yd broad jumps

25yd jump broads 

25yd inch worms 

25yd worm inches 

Hollowbody hold until 6 is in 

Low merkin hold 100seconds IC 

Back Racks 100seconds IC 

6MOM

Side plank reach arounds x12 R+L

Back arches x25 IC (on back, lift and hold body off the ground using elbows under your shoulders, squeeze shoulder blades together while holding)

Big Boi x20 IC

COT

“Happiness + Egotism”

I’m reading a self-help-ish book on mid-life challenges. An interesting idea is that to find happiness, you can’t focus on finding happiness for yourself. The thought is that putting too much attention on yourself fuels egotism and creates distance from those things that bring most happiness like relationships and connection to something larger than yourself. 

The recommendation is to focus outwardly without striving toward personal happiness and yet with time it will come. Find a passion that serves others or activity that isn’t an end but a means to itself.  

Lately I’ve been inwardly focused. The kids are demanding right now and I’m hearing inner voices about how hard I have it and how I want more happiness. I want to focus on outward efforts that help others (including my family members) that is less focused on my happiness than theirs.

Free Lunch said the convo reminded him of his reaction when his daughter wakes him up and he’s more concerned with his own sleep than helping her. (I know this feeling!)

Danish offered a counterpoint of striving to focus on our own happiness but seeing it as a way to help others. We should ask ourselves what are the things (like training) that bring joy to ourselves and enable us to bring joy to others?

Rock on, Slash!

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Herbie, StrayCat, Lumbergh, Free Lunch, Steamy Nix, Bob Evans, Danish

Conditions

Low 50s and rainy. Good energy and numbers. When the gloom comes out, so does F3 Portland!

Warm up

SSH x20

Halos x10

3rd grade exercise x10

Windmills x12

Monkey bumpers x15

Mosey w/ coupon to line up at goal line

The Thang

Descending Burpee block jump over (w/ coupon) OYO

15 Burpee block jump overs (BBJOs)

50 hand release merkins

Broad jump to 10 yardline and broad jump back

14 BBJOs

50 Row pulses (bring coupon up to bottom of ribs and pulse 3x before lowering)

Broad jump to 10 yardline and broad jump back

13 BBJOs

50 Leg raises with coupon extended in chest press position (bring legs up to touch coupon to ankles)

Broad jump to 10 yardline and broad jump back

12 BBJOs

50 hand release merkins

Broad jump to 10 yardline and broad jump back

11 BBJOs

50 Row pulses (bring coupon up to bottom of ribs and pulse 3x before lowering)

Broad jump to 10 yardline and broad jump back

10 BBJOs

50 Leg raises with coupon extended in chest press position (bring legs up to touch coupon to ankles)

Broad jump to 10 yardline and broad jump back

Once you’re done, go back up the ladder. 2 PAX got through it and strong performance on a dark rainy Friday morning from the rest of the crew!

COT

“Positive Sum Relationships”

In economic game theory, there’s something called zero sum games which are interactions where someone wins and someone loses (like putting money into a fantasy football pot). But in positive sums, all parties benefit (like investing in a winning company – the whole pie gets larger). I’ve had a few experiences recently that had me reflecting on new friendships as positive sum relationships – where my pie of love and connectedness gets larger.

I went to a huge music festival with Danish and Houdini last weekend. I’ve never been to an EDM festival (certainly not the worlds largest) and wouldn’t have even thought about going if it wasn’t for those guys. It was an eye opening experience – opened doors for me into new types of music, artists and future events. 

Similarly a few weeks ago Lumbergh got me back into golf after a 2 decade breather. Had fun and see myself doing it again in the near future. 

Even the everyday interactions like StrayCat teaching us dead bug shuffles or 2-man big bois is an example of new relationships growing my pie.

I know some see relationships as a zero sum game – where they see themselves only being able to have so many friendships or interests. But I see the value in proactively finding and growing new friendships and interests to enrich and expand my life. It’s a practice and philosophy I commit to!

Rock on, Slash!

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Slumberkins, Nope (SLT downranger), Free Lunch, Walkman

Conditions

Upper 50s and clear. Good energy, everyone feeling good that the IronPax is behind us!

Warm up

SSH x20

Plank x10 (long count)

Bear plank x10 (long count) – plank with knees at 90, 1-inch off ground

Bear plank w/ hot paws x10 – bear plank with 1-foot + 1-hand off the ground, then switch

Mosey to field

The Thang

Worm Burpees Tabata – 40sec on / 20sec rest

Jump, then lay chest down on the ground, extend arms over head and bring feet off the ground.

Roll onto your back WITHOUT using your hands or feet.

Do 2 hollow body rockers

Roll onto your chest WITHOUT using your hands or feet

Finish the burpee by pressing up into plank, bring feet under body and jump up.

Repeat

Squat holds for 20sec rest

Repeat for 10 rounds

“Closing in“

Start at goal line, perform movement, then sprint to opposing goal line and flutter kick until 6 is in.

50 wide grip merkins

50 regular grip merkins

50 close grip merkins

Move to bars for rows, in cadence:

25 wide grip rows

25 regular grip rows

25 close grip rows

Flutter kicks off the edge, IC x50

Mosey back to LR

Plank pulses, ICx10

Reach arounds ICx10 (left + right, 10 each)

Big bois x20

Box cutters x15

COT

“What’s your go30?”

I opened it up for the group to share their go30 goals for October. My goal is to share at least 1 thing I appreciate about someone in my life (wife, children, coworker) each day. I want to reflect on the many small (and big) things people bring into my life that I’m grateful for. I’ve tried to do this in the past, and been good for a few days then tapered off. Walkman suggested finding a time each day to reflect and share w/ people. Free Lunch suggested having a bracelet I wear after I make my daily share. If I’m not wearing it, it’s a reminder I need to reflect and share.

The rest of the group shared their goals: journaling, refining goals, working on a new studio, more consistent workouts, and leaving the phone off after work. Looking forward to another go30 month of development!

Walkman announced that we’re about to start an FNG challenge this month. Stay tuned for more details!

Rock on, Slash!

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Slumberkins, Samauri

Conditions

Soggy and upper 50s but we caught a window of no rain. Came down right before and started right after.

Warm up

Coupon Mt Climbers x20

River dancers x12

SSH x20

Alligators x12

Fast high knees x15

Mosey to field

The Thang

Training for the final IronPax week! Did a modified version:

50 reps of each movement, with 3 burpees every 2-minutes (using EMOM timer):

Coupon Swings

Squrls (squat curls)

Overhead Press

Merkins

Thrusters

Blockees

In total, it was 300 reps (excluding burpees). On Saturday it’ll be 900 reps. Half of us got through everything in ~30minutes.

COT

“The chains of habit”

I’ve enjoyed training for IronPax this last month. It’s been challenging to set a new goal each week and try to “practice” ahead of the main event. One trend I’ve found is that if I get a practice round in a few days before the timed event, I’m faster and less sore. It’s amazing that the body can adapt and respond to a new routine/movements in a matter of a few days. It reminds me of a quote: “the chains of habit are too light to be felt until they’re too heavy to be broken.”

The small changes (or practices) we make to our lives can establish patterns that get locked in (i.e. habits). It’s a lesson to be conscious of the small things because those can turn into productive on unproductive life routines.

Samurai brought up an example where he failed at something “500 times” before getting it right and thought about those attempts as “life reps” to practice improving himself. Love it.

Rock on, Slash!

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Free Lunch

Conditions

High 50s, clear and dark. Groundskeeper saw us coming and turned on the football field lights. Perfect conditions for a banger.

Warm up

SSH x20

Mosey to field

(Slash scrambles to get EMOM timer + speakers set up)

3rd grade exercise x10

Alligators x10

Forward + reverse arm circles x10 (each way)

Worlds Greatest Stretch x 10

The Thang

Performed IronPax Week 3!

Strong performance by Free Lunch and Kiwi. We all finished by 6:30am.

COT

“Don’t Try”

It was my first time playing golf last weekend in about 20 years, and something interesting occurred to me. I wanted to do well-enough but wasn’t overly concerned about it. I put in the right amount of effort and didn’t overthink it. I did better than I thought I would (not great, just good enough)! But interestingly, on any hole I tried too hard, the ball ended up betraying me. By not getting in my mind (i.e. trying too hard) and just playing, it reminded me of being in a flow state where I’m applying the right amount of effort without thinking about it.

It also reminded me of the motto on Charles Bukowski’s tombstone: “Don’t Try”. On the surface it seems pretty negative, but I think his intention is to say “do the thing, find the flow and get out of your head about whether you can or not”.

Kiwi brought up points about the power of surrendering and allowing our lives to unfold – being aware of the moment and adapting to it versus spending energy on trying to make it something it’s not. It’s also about giving up on the stories we tell ourselves, “I could never do 100 burpees”.

Free Lunch had a good example of getting lost in his own stories during the IPC beatdown. Once he gave up those internal narratives and just focused on the run, he got faster.

Rock on, Slash!

AO: Gaunlet

QIC: Slash

PAX: Houdini, Danish, Kiwi, Free Lunch

Conditions

Low 50s, clear and dark. Winter is coming.

Warm up

400m Mosey

Windmills x 12

Halos x20

Butt Kickers x 12

Worlds Greatest Stretch x 10

The Thang

IronPax Week 2 prep!

Partner up at sideline 

Goal is to complete 100 reps combined with partner while other partner goes to the other sideline and does 10 burpees, then returns to switch. Repeat until 100 are finished.

Round 1 

• Locomotion: coupon carry  (or bear crawl for those who forgot coupons, then crawl bear back to beginning sideline)

• Reps: squrls (squat and bicep curl)

Round 2 

• Locomotion: rifle carry (or inchworms for those w/out coupons)

• Reps: overhead press 

Round 3

• Loco: sprint

• Reps: 3-second hold rows 

Round 4

• Loco: sprint

• Reps: X-factors

ABS

Russian Twists x10

Coupon Lifts x20

COT

Read a good article from our CEO about his daily practices, and how he’s learned from Micheal Jordan about the importance of having an individual team. There’s an image of leaders needing to do it on their own, but he realized that pro athlete have all kinds of help from coaches to nutritionists to therapists. I expressed a few areas I’d like to get help from others, and set an intention with the group to do so.

Iron Pax week 2 is gonna be a fun one!

Rock on, Slash!

AO: LavaField

QIC: Slash

PAX: StrayCat, Houdini, Herbie, Slumberkins

Conditions

55 with more energy on the field than usual. About 15 minutes later we learned that the LavaField is now an AO for junior soccer matches as well, w/ both fields packed with kiddos and parents who came to watch their kids but ended up getting a show of F3 men performing a grueling IronPax week 1 workout.

Warm up

400m Mosey

Windmills x 12

Money humpers x12

Pickle Bombers x 10

Backward arm circles x 10

The Thang

Performed the IronPax workout week 1! The fastest was 31min and everyone crossed the finish line by 60min. Great effort cheering each other on and staying mentally tough w/ the many distractions on the track and field.

https://f3greenwood.com/2021/09/05/revenge-of-the-bunnies-ipc-2021-week-1/

CLOSER

Stay Cat suggested we do 20 merkins for the 20th anniversary for Sept 11th. Done IC.

COT

9/11 was a moment that with a huge pre and post. It impacted so many parts of our lives in an instance, which are still unfolding (like we withdrawing from Afghanistan). Covid strikes me as similar in that there will always be a striking before/after the moment it hit. But with covid we’re still in the early stages. Even though things are opening back up, there’s a long unknown road ahead. I talked about trying to take the long view when I’m getting frustrated about how slowly we’re returning to normal life.

We had some good shares about where people were for 9/11 and how it impacted them.

Rock on, Slash!