Author: Slash

AO: Lightning Rod

QIC: Slash

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

Conditions

57F and clear. Arrived to a giant mulch pile in the middle of the Rod. Tempted to call an audible and make it a shoveling beatdown.

Warm up

SSH x 20

Pickle Bombers X 10

YTW x 15

Donkey Kicks x 10

Shoulder circles forward x10

Shoulder circles reverse x10

Fast High Knees x20

The Thang

Barre Relay

Partner up. First partner runs 400m while 2nd partner does exercises until 1st partner returns. Switch. Exercises:

• O-Rows (lift up to right side, move body to left side and back down. lift up to left side, move body to right side and down. make an “O” back and forth.
• Leg lifts to bar
• Decline Peter Parkers
• Flutter kicks to bar
• Decline shoulder press (feet on ledge, bend 90degrees at hips w/ hands directly below shoulders)
• Pull-ups w/ 1-leg spot (try to keep foot as light as possible on ground)
• Decline merkins
• Starfish splits (face down with knees and hips hanging off of ledge, raise and spread legs out to side and up behind you, should feel it in outer glutes)
• Rolly Pollies (hanging from bar, lean back and bring knees up to bar)
• Tricep Bows (stand at 45deg angle against bar, move toward bar and dip head under, push body back to 45)

Most made it through (or to) the starfish before we moseyed back.

COT

Trying the Opposite Path

I have this week off from work. On Monday, a friend who was also off joined me for a day hanging out at Mt Tabor. We didn’t have an agenda or plans beyond hanging. It was an odd experience at the summit, which is normally a place we’re speeding through on a run or our bikes. Slowing down and hanging out allowed to see things in a new light (and things we’d never noticed before). A refreshing and refueling experience.

It reminded me the importance of “trying the opposite” in life. If I normally go fast, then try going slow every once in a while. If I normally have a workflow to my day at work, try to mix it up. It’s like trying on a new pair of jeans. The old jeans are comfortable and familiar, while new ones feel awkward at first, but expanding the wardrobe brings a fresh look and new perspective.

Lumbergh shared his experience slowing down on a run on vacay. It was so enjoyable, he ended up running a lot faster than he thought. Kiwi shared an improv technique called the “left way” – if your character is skewing a certain direction, come in as the complete opposite next scene. Free Lunch talked about trying to observe our routines from a fresh perspective, even if we aren’t taking time to formally meditate.

My birthday is tomorrow, and Lumbergh dutifully reminded me to take my bday burpees. Here’s to 41!

Rock on, Slash!

AO: Lightning Rod

QIC: Slash

PAX: Lumbergh, Sandbag, Danish, Kiwi, StrayCat, Murse, Walkman, Ghost

Conditions

55 with a nice (and unusual, given our heat wave) dew on the ground. There was a camera crew onsite. Danish was sure they were there to interview him. Not this morning.

Warm up

SSH x 10

Windmills x10

Forward arm circles x 10

Backward arm circles x 10

Alligators x10

Pickle Bombers x10

The Thang

Mosey to northern side of school, with long pony wall.

Decline Peter parkers IC x10 (hard count)

Box jumps x 10

Burpees x 10

Burpee box jumps x10

Mosey to end zone farthest from school.

Run a loop clockwise with 4 stations: far end zone, row bars, up hill (bear crawls), top stop next to school. 

10 reps per exercise, increasing by 10 each round. As many rounds as possible. 

End zone: Hand release merkins

Row bars: Rows with 3 second hold at top

Hill: bear crawl 

Top spot: Palm jump squats (full palm touches down)

Great effort from the PAX. Most got through 3 rounds.

ABS

Ankle Grinders IC x 20 (in down dog, reach left hand to grab right ankle, then back to down dog. repeat with opposite hand)

Breakdancers IC x 20 (in crab position, lift and extend left foot to the left side, reach right hand to left foot, back to crab. repeat with opposite hand/foot)

COT

I asked the group for guidance on managing work stress. I’m feeling strong expectations I’m putting on myself right now due to a few big projects where I feel like I’m proving myself to a new team, in a new role.

Many had advice, like Danish recommending to not sacrifice established habits (like my meditation, journaling, fitness) even if the pull to get busy doing work was strong because I’d be off my flow doing that work. Lumbergh reviewed agile work practices which aim for progress over perfection and bringing people into the process earlier.

Walkman advised to talk to others on the team who are going through similar things, and in giving them support I’d support myself. Murse shared that he uses the fuel of what’s going right in other parts of his life to support the areas where he needs help. Sandbag shared about relieving yourselves of the burden of having to have all the answers and letting others help.

Bringing others into my situation was a big theme and something I’m less inclined to do naturally (vs grunt through it myself, rely on grit and introspection). I’ll aim to give and get support from others during stressful times!

Rock on, Slash!

AO: The Gauntlet

CONDITIONS:

Balmy, humid mid-60s. Crazy looking sliver of a moon shining through the forest fire haze. All of us were feeling sluggish and hearing some strong whiny voices not to get out of bed this morning. Walkman’s knee was tweaked from a late bball game last night, FreeLunch didn’t get a great night sleep and Slash was feeling tired from a race (and post-race beers) last night.

Q: Slash

PAX: FreeLunch, Walkman

WARMUP:

Slow High Knees x15

Scissor arms x15

Halos x15

Shoulder circles forward x10, reverse x10

Pickle bombers x10

YTWs x10

Mountain climbers x15

Carry coupon to stairs next to bike rack alley

THE THANG

“Up, Down, Left, Right”

Reps ladder up and down: 10 (per side on merkins), 20, 30, 20, 10

Coupon swings at the top (next to the bike rack alley)

Rifle carry coupon down stairs to middle of grassy patch

Staggered coupon merkins (1-hand on coupon, 1-hand on ground). Do full set of reps w/ right hand on coupon, then alternate to left.

Rifle carry up the other stairs, back to starting place.

Work the way up and back down the ladder.

We each made it through the ladder. Woot!

Mosey back to track.

Coupon plank jacks (plank on coupon, step right foot off coupon to the side, step left foot off coupon, then right foot back on and left foot back on). IC x20

COT

“Getting a toe-hold”

We talked about how sometimes when we’re not feeling it (either working out, an assignment at work or family duties), one action can ripple out and create momentum. FreeLunch shared that yesterday was his hump in working out. He wasn’t feeling it, but showed up. That day felt great, then today was much easier to show. Sometimes we need a toe-hold to change the course of the day/week/month/etc.

We talked about toe-holds ability to disrupt negative cycles. Sometimes a small action can redirect unproductive self-talk. Walkman shared that it’s always the same voice that shows up whether it’s working out, work or other parts of life. I shared that toe-holds reminded him of adding a joke during a tense conversations. It can disrupt and diffuse the whole thing w/out any thought.

I added that it’s important for me to notice when I’m hearing that inner whiny/negative/critical/rationalizing voice. When I’m fighting against doing something, coming up w/ excuses or feel overly burdened, it’s a good time to look for toe-holds and small actions that can disrupt the cycle.

Rock on, Slash!!

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Bob Evans, Samaurai, Whitney, Walkman, Stray Cat, Free Lunch, Beach Bum

Conditions

Beautiful morning. Good energy and excitement w/ BeachBum coming in downrange and the PAX glowing from Walkman’s first Gaunlet beatdown yesterday.

Warm up

Coupon hop overs x 11

SSH x12

Slow High Knees x12

Windmills x12

YTW x12

Mosey to field w/ coupons

The Thang

“Around the clock“

Coupon lunge walk around the track w/ stops for exercises every 100m (i.e. clock targets at 3 o’clock, 12 o’clock, 9 o’clock, 6 o’clock x10 at each stop, so 30/120/90/60). Begin lunge walk around the track starting at 6 o’clock, toward first stop.

3 o’clock: 30 coupon snatches  

12 o’clock: 120 rows – 40 on right + 40 on left + 40 two handed 

9 o’clock: 90 goblet squats 

6 o’clock: 60 decline merkins (feet on coupon) 

We didn’t complete as intended but finished hella strong! The PAX were almost done w/ the goblet squats when Q called the mosey back. It was a particularly slow mosey, and we ended 5-minutes late. Lesson learned! Need to give at least 5minutes to get back to LR w/ coupons after doing banger legwork.

COT

Staying in the moment to do the incredible

I had another CoT prepared, but was so proud of the PAX today that I made that the topic. Even one pushed hard on this one. Doing a lap of lunge walks isn’t something we’ve done before (I think?!) and is a straight burner but everyone made it their own and finished super strong.

There was some banter during the workout that they would’ve have gotten out of bed if they’d known what was in store. Which reminded me that even our greatest efforts begin with small first steps. The first step for us is getting out of bed and committing to the unknown. Often I get wrapped up in the challenges of the future and lose track of what the immediate next step is. This was a good lesson that sometimes it’s most important to focus on setting a target that’s closer (in this case, a spot on the track to lunge to).

BeachBum added that it reminded him of breaking big goals down into smaller chunks to make them more manageable.

Free Lunch noted that the efforts of others pushed him to do a modification that accommodated for his injury, but was still demanding. It’s a great point to remember – you don’t have to just modify up/down but can/should also modify different to stay both healthy and challenged.

Great work out there, especially during a particularly big week (epic Sat beatdown, followed by 5 days of Gaunlet+LR ones!).

Rock on! Slash

AO: Lightning Rod

QIC: Slash

PAX: Lumbergh, Kiwi, Bob Evans, Fishsticks (downranger IL)

Conditions

Mid 50s and dry….besides the misfiring sprinkler gushing water into the grass by our warm-up zone and adding lovely environmentally-unfriendly fountain sounds to the mix.

Warm up

SSH x 20

Halos x15

Butt kickers x15

Windmills x12

YTW x15

Cliffhanger Planks x15 (hands 6inches closer to feet than normal plank)

Mosey to field

The Thang

Tenet: going forward then in reverse (don’t get the reference? watch the mind bending movie!)

Start at end zone and move from corner to corner of the field, clockwise.

1st corner: 10 reverse snow angels  

1st locomotion to opposite corner: burpee broad jumps

2nd corner: 10 cliffhanger merkins 

2nd locomotion: bear crawls 

3rd corner: 10 reverse snow angels 

3rd loco: reverse burpee broad jumps (jump, get on your 6 w/out using hands, bend legs close to head, then explode to a squat w/out using your hands, stand, then broad jump. repeat)

4th corner: 10 cliffhanger merkins (hands 6inches closer to feet than normal merkin)

4th locomotion: crab walk 

As many rounds as possible with reps at each corner increasing by 10 each round. 

The PAX got through 1 full round and all had started down (or finished) the 2nd corner of lap 2.

COT

Caring for parents

My parents have been visiting from Alabama during the last few weeks, after not having seen them for almost 2 years (the longest period I’ve gone w/out visiting, by far!). We left our kids with them while the M and I got out of town. It was a super tiring experience for them and they needed lots of help from babysitters each day. The M and I had a realization that it’ll be difficult to leave the kids w/ my parents for these kind of trips again – it’s just becoming too much of an ask. It made me realize how my relationship with them is changing and how this is an inflection point for me beginning to take care of them (vs them taking care of me or our kids).

I’m thankful they’re healthy and happy right now. And as I prepare for what comes next in our relationship, I want to view this as an opportunity to be generous, compassionate and give back to the 2 people in my life who’ve given me the most.

Lumbergh shared his experience with asking his parents to move in with his family, and it reflecting the circle of life w/ the balance of responsibility shifting. Bob Evans shared his experience living with his dad and taking on more of the duties around the property because his dad is slowing down.

Great work and discussion with the crew today. Excitement is palpable for the ANNIVERSARY beatdown on Saturday! Will have an awesome slate of guests and Qs. Let’s get out there! Rock on – Slash

AO: Lava Field

QIC: Slash

PAX: 2Chainz ,Danish, TaterTot, Slumberkins, Free Lunch, Reaper

Conditions

61F, Sun coming through and humid. Time to get hot!

Warm up

SSH x 20

World’s Greatest Stretch x10

Plank Jacks x15

Inchworms x 15

Butt kickers x15

Mosey 400m

The Thang

Single leg broad jump touches to 50yard and back OYO

Legs + Butt Tabata (40sec work, 20sec recover)

1. Single leg squat right leg-only (keep rear leg off the ground when reversing and touch rear knee to back of front calf) 
2. Pickle pointers right leg-only 
3. Airplanes right leg-only 
4. Bonny Blairs 
5. Skater lunges 

Repeat x4, alternating legs each round (i.e. next round w/ left-leg only for the first 3 movements)

Merkin gassers

Gassers every 20 yards (20, 40, opposing 40, opposing 20)

At the end zone, after each sprint, do these exercises:

1st and 4th round do 20 T-merkins 

2nd and 3th round do 40 hand-release merkins 

COT

Fragility & Opportunity

A stomach bug knocked me out last week. It gave me time to reflect on a few things. One – I’m so glad it’s passed now and I can get back to it. Two – it put excuses not to workout in perspective. There are inevitable setbacks we’ll all face, on matter how well prepared we are. I’m especially grateful for the moments where the most important things are going well (like being healthy enough to workout), working hard during those moments to offset the inevitable time we need to step away.

Free lunch shared a story from his past about being sick for years, how discouraged he felt and how we gradually changed his attitude about his situation. Powerful share.

Danish and TaterTot shared great storys about athletes who missed championships because of external forces (like getting tripped or getting covid), accepted their circumstances and used that experience as fuel to get back on it.

My dad (visiting from Bama) joined us for the first time today and left it all on the field. Welcome, Reaper! From your son, Slash.

AO: Lightning Rod

QIC: Slash

PAX: Danish, Free Lunch, Giggles, Kiwi, Bunny, Bandcamp(St Louis), Ghost

Conditions

A perfect 52degrees and sunny. The Q teased about something to do with getting ready to “play” as everyone rolled up.

Warm up

SSH x 20

Imperial walkers x 5

Fast high knees x15

Monkey humpers x 12

Windmill x 15

Mosey to the playground.

The Thang

Merry go round

3 stations with 3 men at each station. 3.5mins of work at each station then rotate.

1st round (3.5min per station)

Station 1: pull-ups (with hanging modifications if needed), go for as many reps as possible.

Station 2: pole climb (up swing set), for recovery between sets use swings to do full body extensions keeping a hollow body

Station 3: double touch box jumps in weird empty pool thing. Touch at bottom of jump and top of the curb.

Round 2 (3.5min per station)

Station 1: one end of see saw, push the man on the other side up using triceps and shoulders

Station 2: do shoulder circles while his partner lifts him up and down

Station 3: merry go merkins – in decline Merkins position, move the merry go round to the right for a full lap then to the left (moving hands laterally, side to side). Finish the remaining time with decline merkins.

Mosey back to LR, with a set of in line lunges the length of the tennis court fence (about 4min)

ABS

X and O holds x20

COT

How you do anything is how you do everything.

How we train is how we show up at other points of our life. I’ve noticed that during some stressful times this week at work, the mindset of perseverance I experience at F3 is showing up at work and home. The small things I do are training for the big milestones and accomplishments.

Ghost and Free lunch had good additions about the small moments mattering the most with kids. You can’t have quality time with out a quantity of time.

Announcements: Houdini is on VQ Sat and the hat is being passed for donations to the PAX treasury. Check the slack!

Rock on! Slash

AO: LavaField

QIC: Slash

PAX: Samurai, Lumbergh

Conditions

Overcast and cool compared to the warm days we’ve been having. Super quiet at the field. Small crew, with several of us were out of town.

Warm up

SSH x 20

Imperial Walkers x 15

Fast high knees x15

Windmills x15

Monkey bumpers x10

Pickle pointers (glute bridge w/ 1 leg extended) x20 (10 each leg)

YTW x20

Mosey lap

The Thang

Opener 

Terkins x20 IC (merkin to tiger hold: at the bottom of the merkin, bend knees and straighten arms while moving upper body back. Keep knees an inch off the ground at 90degree angle and hold. Return to plank and perform merkin, repeat)  

Reverse Snow angels x15 IC 

Berkins x20 IC (merkin in a bear hold. Get in bear hold position, move hands 12inches in front of shoulders, perform merkin while keeping knees at 90degress and 1 inch off the ground)

Reverse Snow angels x15 IC 

Plerkins x10 IC (merkin with hands 6-24inches behind shoulders, straighten arms at the top of the movement) 

Reverse Snow angels x15 IC 

FOR TIME

50 yard (and back to end zone) Broad jump touches (touch ground before each jump) 

10 Burpees (all strict CrossFit style with chest+thighs touching ground and clap at top of jump) 

40 yard (and back) Walking Lunges 

10 Burpees

30 Big boi straightjacketed (hands crossed on shoulders entire time) 

10 Burpees

20 split jumps EC 

10 Burpees

10 Jump touch tuck squat 

10 Burpees

20 split jumps EC 

10 Burpees

30 Big boi straightjacketed 

10 Burpees

40 yard (and back) Walking Lunges 

10 Burpees

50 yards (and back to end zone) Broad jump touches 

(for those who finished, took about 35min)

Closer

Airplanes x15 each leg  

Glute bridge holds x10

Glute bride 1-leg holds x10  

Abs (all IC)

Frozen freddies x20

Boxcutters x15

Six inches x15

COT

Finding motivation when the going gets tough

Doing the murph solo on Tuesday was challenging, but thinking about the hardships that those who’ve served our country have faced reframed my experience and gave me extra juice. It went beyond the reasons I normally push myself. I thought it was a meaningful experience of how reframing the “why” can greatly influence the results. I asked Samuari and Lumbergh to share what pushes them through especially challenging moments. Good points about letting others work through us (having community, faith, etc that manifests through us during hard times) and how we can reframing the “this is gonna suck” mentality into “this is gonna be hard and make be better”. We hit up Elka Bee’s for the usual, which they pretty much had waiting for us before we even ordered. #F3Regulars

Rock on, Slash!

AO: LavaField

QIC: Slash

PAX: Danish, Samurai, Lumbergh, Tater Tot, 2Chainz, Baguette

Conditions

The warmest 47 you ever felt! Sunny and shirts were ready to rip off.

Warm up

Mosey lap

SSH x 20

Handcuffs x 10

Fast high knees x15

Shoulder circles forwards x10

Shoulder circles backwards x10

Windmills x10

Pickle bombers x10

The Thang

Opener 

Hop-overs – side-side IC x30 (jump over coupon lengthwise)

Hop-overs – top-bottom IC x25 (jump over coupon height wise)

Hop-over – end-end IC x20 (lay coupon on it’s end, so it’s in the tallest position, then jump over it back and forth)

AMRAP – 25min 

1 round OYO:

Loaded side lunges x15 HC (30 total)

1-hand shoulder press left x15 

1-hand shoulder press right x15

1-hand rows left x15

1-hand rows right x15

400m run (no coupon)

Complete as many rounds as possible. (We got through 3-4 rounds)

Closer

Bicep superset IC x30 (raise coupon to elbow level x10, start at elbow level and raise to shoulder level x10, full bicep curls x10) 

Tricep extensions IC x20  

Abs (all IC)

Roof raisers (on 6 w/ coupon raised above chest, lift coupon straight up bringing shoulder blades off the ground) IC x20  

Russian twists w/ coupon x10 (set coupon on ground by side each time, lift up move to other side) 

Decline planks x10 

Russian twists w/ coupon x10 (set coupon on ground by side each time, lift up move to other side) 

Coupon plank jacks x20

Big bois x23

COT

Sharing where I’m at versus I’ve been

I’m going through some personal challenges which don’t have a clear resolution. I’m being more intentional about sharing unresolved conflicts in my life. I have a tendency to hold stuff in until I’ve figured my way through it, then share retrospectively. Today I talked about the challenge itself, how hard it’s been and that I don’t see a clear way to alleviate it. It felt like unburdening myself to express what was going on in the moment. Got lots of support from the group and offers of helping hands. Thankful for these men!

Rock on, happy Memorial weekend folks! Slash

AO: Lightning Rod

QIC: Slash

PAX: Danish, Free Lunch, Herbie, Giggles, Kiwi, Fargo, Faceplant, StrayCat, Bunny, Samurai

Conditions

Some grumbling about the cooler day as we arrive. 43degrees and clear. Time to get warm!

Warm up

SSH x 20

Handcuffs x 10

Monkey humpers x 12

Windmill x 15

YTWs x 15

Plank pulses x 15

Mosey to the field and a lap around on it to get extra warmed up.

The Thang

Every Minute on the Minute (20min)

At the top of each minute, do the following routine. Smoothly and with excellent form. The goal is to use the minute effectively and not rush through. Give yourself a few seconds of recovery before the next minute starts but don’t rush through it. Exercises:

5 Pull-ups

10 Push-ups

15 Squats

Longest Broad Jumps

Starting at end zone, broad jump to 20yrd. Count your jumps. 

Broad jump back to end zone, shooting for fewer jumps than your first round by going further each jump.

Broad jump back to 20yard aiming to reduce your last number, going more slowly but further.

Broad jump back to touchdown with fewest jumps yet. Put a 2-3 second pause after each jump. Use your arms and a low squat to EXPLODE forward.

Absolution IC x12

6 count: plank shoulder taps, lower to elbows, plank Jack (in/out), raise to hands = 1 rep

Mosey back to LR. Some of the PAX were dragging. We got back about 1-2 minutes after 6:15pm. Great effort by the PAX everybody made it through the EMOM and jumps.

COT

Small vs big picture  

Since we moved, I’m noticing smaller and smaller things to fix about my new home. The big picture is that this is a great home but I realize it’s easy to be sucked into the never-ending and crushing list of todos. 

It can be the same with our health and well-being. It’s easy to get sucked into the broken pieces and not what’s going well. It’s important to remember the big picture. The why. One of my fav yoga instructors says “Energy flows where the mind goes”. If we dwell on the negative then that’s where our energy goes. 

Danish shared an example of adjusting a critical mindset at work. He doesn’t have a clear progression to the next peak, but Zippy helped him see that he’s preparing himself well right now (metaphorically wearing a double rack sack while he’s focused on the summit – doesn’t know how/when to get there, but he’s going to be well prepared for the next steps and journey).

Rock on! Slash