AO: Lava Field

QIC: Slash

PAX: Cherokee, Danish, Free Lunch, Andy, Slumberkins

Conditions

Upper 40s with a soggy field from rain last night. Warm enough to start stripping layers after the warm up. Cherokee was back in the house and flew back in time to make sure he was at the beat down!

Warm up

SSH x 20

Halos x 15

Shoulder circles (backwards and forwards) x 15

Windmill x 15

Pickle bombers x 15

Kossack lunges x 12

Fast high knees x 15

Carioca left 50yds

Carioca right 50yds

High knee strides 50yds

Butt kicker strides 50yds

The Thang

Run 400m

100 merkins

Run 400m

90 squats

Run 400m

80 merkins

Run 400m

70 squats

Run 400m

60 merkins

Run 400m

50 squats

Run 400m

40 merkins

Run 400m

30 squats

Run 400m

20 merkins

Run 400m

10 squats

***Run 800m***

End

Total work is 3 miles of running, 300 merkins, and 250 squats. Danish and Slash finished and Andy was close behind. Took about 45min.

COT

“Process over outcome”

Our marriage counselor gave us this advice. I often focus on trying to make my wife happy (an outcome) but that’s sometimes is out of my control. Plus old habits and patterns are slow to change which is why focusing on our process (how we communicate, following through on our commitments etc) is worth more focus especially in the short term than the outcome. Gains will come if our process is strong and consistent.

This applies to my impatience with planche training. I want to see more progress more quickly. I’m trying to focus on my process – quality and quantity of training.

We had great conversation with almost the whole crew telling stories about how process shows up for them – like discussing hard topics with friends/family, tackling the right kind of process at work to avoid problems down the road and focusing on the positive in relationships (vs the disagreements).

Rock on! Slash

AO: Lightning Rod

QIC: Danish

PAX: Bunny, Fargo (FNG), Free Lunch, Giggles, Herbie, Kiwi, Slash, Stray Cat, Twinposter (FNG), Zippy (FNG)

Conditions

46F, Cool, Full moon and some great energy with 3 FNG’s pulling up.

Warm up

SSH x 15

Scissor arms x 15

Hip circles x 15

3rd grade exercise x 15

Lateral lunges x 10

Windmills x 10

Mosey to track

The Thang

800m run

100 Inverted rows

100 Merkins

150 Ground touch squats

800m run

As an introduction to the Murph, PAX were encouraged to complete this in any order they want and break the exercises down into smaller chunks to be able to complete it successfully.

Mosey Back to LR

Flutter kicks

Leg raises

Box cutters

Frozen Freddy Mercury’s

Plank

COT

As our PAX continues to grow and evolve, we remain committed to the HIMs who are unrelenting in their devotion to being better humans. We’re a haven for those who leave it all on the gym floor and challenge those around them to do the same. F3 is not for everyone and we’ll never try to be. We won’t drag the half-hearted to the finish line. We’re here to amplify the potential of those with the will to improve. The goal is always the same, build and be better humans.

We’re here for each other. I know 3 people in the last few days who have had a friend pass away so please reach out and don’t be afraid to talk about it. Some of us have lots of experience in helping people cope, some have very little, but we can all listen and be a sounding board. Walkman, your note last week was touching and know that we are all here for you. This goes for anything in your life.

AO: Lava Field

QIC: Danish

PAX: 2 Chainz, Andy,Lumbergh, Samurai

Conditions

Drizzle dizzle! A fine coating of moisture to keep our temperatures down.

Warm up

400m Mosey

SSH x 15

Scissor arms x 15

Large arm circles (backwards and forwards) x 10

Hip circles x 15

3rd grade exercise x 15

Lateral lunges x 12

Press ups x 10

The Thang

5 rounds for time:

10 x swings

10 x exercise

15 x swings

15 x exercise

25 x swings

25 x exercise

50 x swings

50 x exercise

Run 400m

Exercises

Round 1: HR Merkins

Round 2: BW Squats

Round 3: Rows

Round 4: Rowers

Round 5: Overhead Press

COT

“In purpose we find energy. In energy, we find creativity, productivity and engagement”

A good discussion with everyone about following their passion to keep the fire burning and energy in the things they want to achieve. Great shares about how to get through the dips at work and thinking about being around other HIMs helps to push us through the tough times.

On a performance note, both Lumbergh and I were 9 minutes quicker in the workout compared to when we did it 5 months ago. Great progress. Now we have markers down for everyone to get after it again soon.

AO: Lightning Rod

QIC: Slash

PAX: Giggles, Herbie, Kiwi, Stray Cat, Free Lunch, Danish

Conditions

High 40’s and dry, with the sun peaking through as we all arrived. Shorts out, muscle up!

Warm up

SSH x 20

Halos x15

Fast high knees x 15

Pickle bombers x 10 (down dog to up dog)

Windmills x15

Knee hugs x10 (put weight on one leg while hugging the raised knee up toward your arm pit)

Tin Soldiers x15 (raise knee up then extend leg forward and hold for 3 count)

Mosey to track

The Thang

Tabata

5sets of each movement. 20 secs work, 10 seconds recovery.

Elevated bird dogs (start in plank, raise opposite arm and leg, straighten and extend fully. Alternate with the other arm/leg)

Lizards (start in plank, swing right foot up and plant as close to the outside of your right hand as possible then swing back to plank. Alternate to left foot)

BLIMPS

5 burpees, 10 lunge easy count, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squat jumps. Start at end zone and work down 100yards.

Danish, giggle and Slash made 100+yards. Everyone made it well past the 50yd line before we called time.

Mosey to LR

ABS

Alphabet – On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters. In cadence. Slash almost forgot what came after J.

COT

Is your life a mission or task, or something else entirely? Buying a home, selling a home right now, things getting busier at work, mine feels task-based. When I get too task based without a clear mission, I can fall into a Mindset of scarcity versus abundance. “I don’t have enough time, money, activities with friends…”. But abundance is all around us. Walk into a store to buy any food from around the world, walk in my front door and get the infinitely loving smile from my daughter. Easy to fall into the scarcity scarcity mindset trap but it’s limiting and closes me off.

Danish added a great point about mission giving purpose for the daily tasks. Giggles shared that he doesn’t know how he’s going to find time as he starts to think about having kids and find abundance in an already tight schedule. Free Lunch shared a story about when climbing a mountain, you can’t get distracted by looking at the peak – you need to keep your eyes on the next step.

Rock on, Slash out!

AO: Lightening Rod

QIC: Slash

PAX: Ghost, Giggles, Herbie, Kiwi, Lumbergh, Stray Cat, Walkman, Free Lunch, Dockers, Samauri, Danish, Deadhead (Harrisburg, NC)

Conditions

Crisp dry morning in low 40’s. Almost the whole PAX showed early and ready to go. We had Deadhead joining us while on his layover b/t flights, and a new AO record with 13 men joining up!

Warm up

SSH x 25

Imperial walkers x15

Fast high knees x 15

Pickle bombers x 10 (down dog to up dog)

Windmills x15

Squat reaches x10

Halos x15

Mosey to track

The Thang

Bring up the burpee six

Pax lines up in a straight line and starts to run while last man does 5 burpees. When finished he runs to catch last man in line, says Aye!, then runs to the head of the line while last man does 5 burpees. Group did a mile with each man doing his burpees.

Rows + Merkins – all in cadence

Set 1

Rows x10

Decline merkins x10

Chin up holds x10

Set 2

Typewriter rows x15 (up toward left hand then move torso to right hand and back down, repeat in the opposite direction)

Decline Fire hydrant merkins (knees to elbows on descent ) x15

Chin up hold x15

Set 3

Rows x20

Decline Merkins x20

Chin up holds x20

Tabata time

20 seconds split jumps

10 seconds recover

Repeat 8 rounds (4min total)

Mosey to LR

ABS

X and O holds (low boat to high boat holding each position for 3 count) x20

Straight leg big boys x15

Freddie Mercury x15

Flutter kicks x15

COT

Followed up in Lumbergh sharing the setbacks he experienced in the last week for go30. It reminded me of how important it is to recognize progress beyond metrics. What is progress? Not always improving/more/better. Progress isn’t a straight line. It’s more about Process. It’s about getting in the ring and giving best effort and learning from setbacks.

Lumbergh added that failure of part of the process of growing and he can’t get better without expressing and learning from setbacks. Danish retold a story about his athlete who was metrics obsessed and it was hurting his performance so he had him run without a watch and focus on how he felt. Sometimes we need a perspective change to break through.

Amazing to set an AO record today with 13 men who rocked this beatdown today!

Rock on, Slash out!