Backblasts

AO: Lava Field

QIC: ANDY

PAX: 2Chainz ,TaterTot, Slumberkins, Lumbergh, houdini,

Conditions

Warm up

SSH x 20

Arm Circles, Forward x10

Arms Circles, Backwards x10

windmill x 15

high knees x15

Third grade exercise x15

Dive Bombs x 10

Mosey 400m

The Thang

Basic burns

1. 100 squats followed by 100 yard hard run, mosey back to 10 yd line
2. 90 big boys followed by 90 yard hard run, mosey back to 20 yd line
3. 80 Merkins followed by 80 yard hard run, mosey back to 30 yd line
4. 70 squats followed by 70 yard hard run, mosey back to 40 yd line
5. 60 big boys followed by 60 yard hard run, mosey back to 50 yd line
6. 50 merkins followed by 50 yard line, mosey back to 50 yd line
7. 50 BURPEES

Longest Lap

as the group moseys around the track a pair of runners run at a harder pace until they can catch back up to the group, at which point the next pair of runners will start their harder run and the first pair eases into a mosey.

Ab Finisher

1 min of work, 30 rest.

• High Plank
• American Hammer
• flutter kick
• reverse sit up

COT

Maintaining Your Frame.

As a man it is important to “maintain your frame” here are seven tips to do so

From Ryan Michler

1. Know that some people are working against you, consciously or subconsciously.
2. strive to understand others motives. It’s hard to move forward if you do not know the intentions of those who you surround yourself with.
3. Establish, Communicate, and uphold boundaries and standards. Don’t be door mat but don’t expect people to know what you will and won’t tolerate unless you’ve shared it with them.
4. Defend or disengage when people continually cross the line. Don’t tolerate when people cross your line however defending when you should simply disengage can be worse. Know what battles are worth fighting.
5.  Do not unnecessarily respond to emotion. Emotions serve as personal feedback based on our surroundings and situations so respond appropriately.
6. Focus on long term results. Your struggles today likely won’t matter long.  
7. Do not let your ego drive your decisions.

AO: Lightning Rod

QIC: Kiwi

PAX: Ghost, Whitney, Danish, Lumbergh

Conditions

59F – Crisp, cool, and perfect for a post

Warm up

Imperial Walker (x20)

Ass kickers (x20)

Arm Scissors (x20)

Third Grade Exercise (x20)

Windmills (x20)

Mosey to the field in “pick up the six” formation with the six doing 3 burpees before catching up.

The Thang

While staying in the “pick up six formation” jog around the field till you get to the bars where everyone grabs a bar to do rowing. Everyone continues doing rows as the last person in the line duck walks to the front and continues rows. This “walk” continues until the end of the bars are reached and the wall starts. Switch from Rows to wall sits and continue with broad jump as the six moves to the front.

Past the wall, switch to big boys and have the six do a side shuffle to get to the front. After 20 yards+/- jog to bleachers and continue walk along bleacher with dips until the end is reached.

Continue jogging back around to the bars and do inclined push-ups with the six bear crawling to the front.

mosey back in same formation with the six stopping for 3 burpees before running to the front.

20x should touch planks

20x Flutter kicks

20x box cutters

20x criss cross

20x xs and os

COT

I shared with the group that in reading the “Freed to lead” book Walkman had given me, I had come across the part regarding the lack of strong male friendships in today’s culture. The idea that men’s relationships lack substance and commitment. I expressed how I am starting to understand the importance of sacrifice in relationships. Everyone at F3 sacrifices a lot to show up for each other. Sleep, comfort, family time, and everything else we give up to show up and support each other is important to acknowledge. Reciprocal sacrifice and commitment builds strong relationships and I am grateful to be apart of the reciprocity.

Whitney shared about relationships in his own life in a similar vein.

Danish shared about the motivation and dedication he feels in training for people that push themselves and make the sacrifices.

Lumbergh shared his experience in eliminating unhealthy relationships in the past and the importance of faith in that.

All in all a good start to a good day

Kiwi

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

PAX: Slash, Stray Cat, Danish, Herbie, Kiwi,

QIC: Free Lunch

Conditions: 57 slightly overcast. Perfect.

Warmups: side straddle hops, arm circles fwd/bkwd, hammy stretches

The Thang:

Demonstrate/ agree on proper Merkin Form for this beatdown. Butt up, straight back, feet together, nothing touches ground below chest, full arm extension.

Partner up: Coupon Monster Walk to 20yd line: Regular style Merkins to exhaustion (of form) while partner does fast step ups on coupon watching calling out form adjustments/ switch, then both do coupon monster walk to 40

40 yd line- Scaredy Cat Merkins (press up off ground arms wide, off grounds arms regular, to exhaustion, switch. Both Monster walk to 60

60 (opposite side 40) – Diamonds Merkins hands touching (repeat above)

80 (opposite 20) Alligator Merkins (repeat above) Monster walk with Coupon to opposite goal line. Plank on coupon until 6 is in

Lunge walk with coupon to 5 yd line: 5 Mt. Climbers touching toes beside coupon then to 10 yd line 10x Mt. climbers etc…until time is up.

Coupon Mosey to LR

Side plank-ups

Then “6 on your 6” two 3 minute songs First song pound out Big Boys to exhaustion then second song change to (on your six) Coupon Extension into V-up to end of song /exhaustion

COT: “The floor we put up with” Looking at the other side of goal setting. We shaped by our lowest level of toleration. Set a new minimum standard. Lifestyle vs achievement. This branched into discussing emotional reactions/stuck points/ the stories we tell ourselves after a “failure” that keeps us static.

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: Giggles

PAX: Ghost, Herbie, Kiwi, Stray Cat, Whitney, Giggles

Conditions

58F & Cloudy

Warm up

Side Straddle Hop (x20)

Slow High Knees (x10)

Forward Arm Circles (x10)

Reverse Arm Circles (x1)

Windmills (x10)

Mosey to the Track

The Thang

Danger Zone – Inspired by the star of a generation, Kenny Loggins, we listened to his classic Danger Zone while doing ground touch squats. Every time he belted out “Danger Zone” we did a burpee

Four Corners – Running around the soccer field and doing an (x10) of an exercise at each corner

Lap #1 – Merkins

Lap #2 – Big Boys

Lap #3 – Ground Touch Squats

Lap #4 – Dead Bug

Lap #5 – Reverse Snow Angels

Mosey back to the LR

Danger Zone part deux – another round of Danger Zone. This time we held plank and would do a merkin on each melodic “Danger Zone”

Box Cutters (x10)

LBCs (x20)

COT

Shared with the Pax this morning that as I run more and commit more to that part of my life, I’ll be stepping back on attendance at F3. I shared my thought process and just how much I’d come to value the camaraderie from the rest of the Pax.

AO: Lava Field

QIC: Danish

PAX: 2Chainz ,Andy, Lumbergh, Slumberkins

Conditions

58F, Cloudy and humid. The sweating started immediately.

Warm up

Mosey 400m

SSH x 30

Butt kickers x 15

Heel to butt x 14

Fast high knees x 15

Lateral lunges x 14

Quad stretches

3 x 50 yards strides (70%, 80%, 90%)

The Thang

For time:

10 coupon snatches

15 burpee box jump overs

20 coupon snatches

15 burpee box jump overs

30 coupon snatches

15 burpee box jump overs

40 coupon snatches

15 burpee box jump overs

50 coupon snatches

15 burpee box jump overs

400m mosey

5 sets of 3 minute Tabatha (40 secs work, 20 secs rest)

Merkin

Plank

Squat

COT

Athletes make excellence happen; Coaches make excellence possible.

I pushed the guys hard today to help them understand that outside help can drive you onto achieving more than they thought possible. Today’s workout was HARD so it was a great lesson for the whole PAX to learn how to push through and achieve more than they imagined they could.

AO: Lightning Rod

QIC: Kiwi

PAX: Free Lunch, Ghost, Danish, Walkman, Walkman, Whitney, Bob Evan, Samurai, Frasier

Conditions

72F, dry, no wind.

Warm up

12 x Imperial walkers

20 x Ass kickers

15 x Arm scissors

15 x windmill

12 x 3rd grade exercise

15 x Monkey Humpers

The Thang

Mosey half way to the field:

-Do 15 merkins w/ one hand on the curb IC

-15 x Switch hands on curb more IC-

-20 x touch ground squats to jump to curb to touch ground squats to jump down. IC

Mosey to bars

-Do a set of 10 pull ups, 10 dips w/ knee raises, 10 decline merkins

Bear crawl to end of field and reverse crawl back.

repeat increasing sets to 15, 20, 25, etc till end of time

Mosey back, stop half way:

-Do 10 merkins w/ one hand on the curb IC

-10 x Switch hands on curb more IC-

-20 x touch ground squats to jump to curb to touch ground squats to jump down. IC

Mosey back to LR

20 x plank under tucks

20 x flutter jacks

15 x big bois

12 x LBC

10 x Kriss Krosses

20 x crab touches

COT

We talked about two recent quotes that I had heard from Coach Aaron Feld and how they exemplify the F3 mentality.

“Shit ain’t shit”

In F3, we train hard to push our limits and regularly practice gratitude. It is understood that as hard as it is, we are blessed in many ways.

“Coach me, coach”

We cultivate a mentality of coachability for whoever is Q. I talked how I started this practice with my partner. When she demands more of me, instead of being defensive I adopt the attitude of being coached. Danish talked about F3’s idea is never leave a willing man behind, and Free Lunch and Ghost shared their own experience with navigating defensiveness with their respective family memebers.

Announcements:

Danish: F3 Portland 1 year anniversary coming in July. Will be a Saturday beatdown with drinks and bonding afterwards

Walkman: AO – Gauntlet will start late July and run Tuesday/Thursday.

Sorry, we ran out of time for the planned cuddles and Cocoa.

-Kiwi