Author: artburke25

Posted on

(05.17.21) UBB Day


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Free Lunch, Danish, Lumbergh, Walkman, Stray Cat, Face Plant



CONDITIONS

> 8 PAX to kick off the week right. About 57 and dry – no hoodies today!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Third Grade Exercise x 15 IC
  • Windmills x 15 IC
  • Donkey Kicks x 10 IC (each leg)

Its a great Monday – some chatter about the weekend and the fact that it’s my last Q.

The THANG

Everybody picks up their coupons and fast walks to the football field. Pick up coupons and mosey down the field, every 20 yards hitting 2 exercises at X number of reps until the touchdown line, completing 5 sets. Turn around, and start the next exercise. 10-20 count between sets.

x10 curls & x5 skull crushers

x10 squat to shoulder press & x10 incline merkins

x10 kettle bell swings & x10 rows (5 on each side)

x10 deadlift & x10 mountain climbers

Lumbergh finished early and was hitting some merkins. Looked like a good idea to me.

x20 Merkins as a group IC (hard count)

6MOM

  • x15 Merkins as a group IC (hard count)
  • x50 LBC IC
  • x25 plank IC
  • x10 shoulder taps IC
  • x10 Merkins IC

Moleskin

Appreciation and Gratitude for F3

Discussed how much F3 has meant to me during the last year with the pandemic and being laid off etc. It truly motivated me and gave me purpose during a stagnant and bleak period of my life. I thanked everyone for giving me the opportunity to Q and grow as a leader. It hasn’t always been perfect, but it has really pushed me to keep getting better and improve. F3 has, as simple, as it seems given me the 3 Fs. Obviously fitness, but also faith in something bigger than myself, and fellowship with a great group of guys I hope to keep in contact with long into the future. It has been awesome watching F3 Portland grow, and now new pax are stepping up to Q. I am excited to help contribute to their success in any way I can and continue posting hard as I get ready to leave the country. Moment of silence for appreciation and gratitude for F3 or anything else on your mind.

> Over and Out for the last time as Q in Portland (at least for awhile),

Bunny

Posted on

(05.10.21) Coupon Day


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Herbie, Kiwi, Samurai, Free Lunch, Ghost, Danish, Lumbergh, Walkman, Stray Cat



CONDITIONS

> 11 PAX to kick off the week right. About 47 and dry – great conditions.

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Third Grade Exercise x 12 IC
  • Windmills x 12 IC
  • Slow High Knees x 15 IC
  • Donkey Kicks x 10 IC (each leg)
  • Monkey Humpers x 15 IC

The THANG

Everybody picks up their coupons and fast walks to the big hill. Leave coupons at top of the hill, and partner up into groups of 2 at the bottom. While 1 partner is running up hill and doing x25 of a coupon exercise, other partner waits in plank. Partner doing coupon exercises finishes and runs back down hill, partners then switch. This is done until 200 reps are completed per team, 100 for each partner.

x200 Coupon Swings

x200 Curls

stationary partner switches planks for popping a squats or regular squats for next set of reps

x200 shoulder press

6MOM

  • No time

Moleskin

Being able to learn from others

Discussed how easy it is to get set in our ways as we get older, thinking we have it all figured out, and stop learning from others. Talked about the importance of being willing to learn new things, and open to criticism and advice. Meeting and learning from new people is so important to continued growth in life. We are lucky to have this amazing fellowship, with guys that really want to grow. As we grow in numbers, I think it is important to recognize the benefits of new perspectives and voices. I challenged all pax to be open to learning from others in their daily lives. The Pax shared some stories and perspectives. Walkman talked about staring up the NE AO. Moment of silence for prayer/positivity to end it.

> Over and Out, Bunny

Posted on

(04.26.21) DOD Zombie edition


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Herbie, Kiwi, Samurai, Free Lunch, Ghost, Danish



CONDITIONS

> 8 PAX to kick off the week. About 45 and dry – great conditions.

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Third Grade Exercise x 12 IC
  • Windmills x 15 IC
  • Slow High Knees x 15 IC
  • Donkey Kicks x 10 IC (each leg)
  • Arm Circles x 20 IC

The THANG

DOD. Hearts/Merkins (easy count), Diamonds/Incline Merkins (easy count), Spades/Squats (hard count), Clubs/Lunges (hard count), and Jokers/ 12 burpees.

Since we have some VQs this month, and more to come soon, I wanted to give all pax a chance to try out calling exercises IC and getting a feel for the Q. The person that draws the card calls cadence. It went great – I think that every one of the pax present today will eventually lead a kickass Q.

Tried to get through it all, but time and burpees kicked our ass – we left off with 4 cards remaining and a minute to spare.

6MOM

  • LBC x 25 IC

Moleskin

Stepping outside your comfort zone to get where you want to be

Discussed the importance of stepping outside your comfort zone/taking risks, and trying to do at least one thing truly uncomfortable everyday. Every single one of the pax today did this by coming to F3 and continuing to grow as HIMs. Talked about taking some risk in life – without risk there is safety, but no reward. All pax had some good insights/stories/examples to share.

I am really impressed at how this group has grown and retained a sense of fellowship, with everybody adding something different and positive – just a great group of guys. Really makes getting up at 5am worth it.

> Over and Out, Bunny

Posted on

Squat & Merkin Ladder


AO: >Lighting Rod

QIC: > Bunny

PAX: > Free Lunch, Ghost, Walkman, Kiwi, Giggles



CONDITIONS

Crisp and 36F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x15 slow high knees

X15 windmills

x15 3rd grad exercise

x20 donkey kicks

x15 left, right jab

The Thang

Mosey down the street and hang a left into the park to get to “the hill”.

Merkin & Squat Ladder

Pax line up at bottom of the hill to start descending ladder of 25 merkins and squats. Bottom starts with 25 merkins, run up hill, 25 squats, run down hill, 24 merkins, run up hill, 24 squats etc. until we reach 1.

6MOM

Mosey back to courtyard

x20 incline merkins IC (hard count) because Walkman wanted a few more merkins

x25 LBC

x20 flutter kicks

x20 plank

x15 lbx

Moleskin

I discussed approaching the COT/BOM with intentionality regarding the 3rd F. So, whatever that means to you, just keep it front and center.

Moment of silence for prayer/positivity/ whatever the 3rd F means to you.

We had a FNG, who is now named Free Lunch. Great work from him on his first day.

Over and out,

Bunny

Posted on

Who needs Hamstrings?


AO: >Lighting Rod

QIC: > Bunny

PAX: > Herbie, Danish, Stray Cat, Walkman, Kiwi



CONDITIONS

Dreary and 37F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X15 Left, right jab

x20 Donkey Kicks (10 on each side)

x20 3rd grade exercise

The Thang

Mosey up the street to the second roundabout and down to track. Chatter about weekends, spring break etc. Walkman said the fartsack was calling this am – I couldn’t agree more.

Lunge & Merkin challenge

Pax line up on one side of football field. Lunge across to the other side, and drop for 30 merkins. Rinse and repeat until you hit 300 merkins.

Most of us completed 6-8 sets for 180-240 merkins. Danish was the only to complete 300.

6MOM

Mosey back to courtyard

20 xLBC and we were out of time

Moleskin

We discussed the very real gains we are all feeling from the Merkin challenge, how important it is to stick with a goal, and ways to apply that to other parts of our lives.

Moment of silence for prayer/positivity.

Over and out,

Bunny

Posted on

Speak it into existence

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Kiwi, Samurai, Giggles, Danish

Conditions

Low 40’s and dry, pleasant way to start a Friday beatdown.

Warm up

Mosied down to the track and circled up for

Monkey Humpers x 10

Imperial Walkers x 10

Mtn Climber x 10

Donkey Kicks x 10

Wall sits with

Cherry Pickers x 12

OHP x 12

Moroccan Night club x12

Seal clap x 12

The THANG

Started at the end zone, completed Frog Merkins to the other end zone. A ‘frog merkin’ is a Merkin, followed by pulling your legs up to your arms like you’re about to stand up, and then falling forward into another Merkin. Took around 70 to get to the other side.

Mosied back to the starting side

Completed touchdown lunges all the way to the other end zone. A touchdown lunge is a lunge with your arms up like you’re indicating a touchdown.

Mosied back to the starting side

Completed Frog Merkin Broad Jumps down the field to the other end zone. This is a Frog Merkin, followed by a broadjump, back into frog merkin, etc. It took about 27 to finish.

Lots of chatter through these – they were hard! Pax did a great job picking up the six and seeing them through. YHC thought some pizza from the night before was going to make an appearance.

Headed to the wall for more wall sits, completed Chery Pickers x 10, OHP x 10.

Headed back to the ‘Rod.

6MOM

Potty break x 10, Pickle Pounders x 10, Big Bois x 15, Frozen Freddies x 10, Plank x 20

Moleskin

I had shared on Monday the results for the month of turning off the Jester of video games for me. It’s been incredibly impactful, and culminated with a dream job offer for me this week.

I told a friend of mine about it, and he said ‘man it’s so awesome that you defined what you wanted just a few weeks ago and now it’s happening. It’s like you spoke it into existence!” This is so true, when you define what you want and go after it, it can happen!

I also shared a story I’d been told last weekend, about a couple who decided to sell everything they owned and walk from Brooklyn to Louisiana last year. They hit a major hurdle around Kentucky, as the M’s feet were being brutalized. They tried new shoes, modifying shoes, everything they could find. They made a decision that at the next town, if they couldn’t fix it, they’d be done. That same day, they walked under a tree that had a pair of shoes in it. They turned out to be a brand new pair of high end walking shoes, in her size. They allowed her to finish the trip. The came to call it ‘trail magic’. They kept finding that once they spoke about what they needed, it would happen in crazy ways.

You can speak amazing things into your life!

Great work today!

Walkman

Posted on

The Revenant


AO: >Lighting Rod

QIC: > Bunny

PAX: > Herbie, Slash, Stray Cat, Walkman



CONDITIONS

COLD and 32F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X15 Left, right jab

x20 Donkey Kicks (10 on each side)

x20 3rd grade exercise

x12 Windmills

x12 Slow High Knees

The Thang

Mosey up the street and then back to the park field, and massive hill. Thought about calling an audible due to slightly icy conditions, but we pushed through. That time change is a real SOB.

Taking out the Grizzly

Pax line up at the bottom of the hill to start OYO sets. We do 1 exercise at the bottom, and 1 at the top, mixing up bear crawls or runs on the way up or down. We start with 10 of each, then 15, then 20.

1st set

Merkins/Jump Squats – reverse bear crawl up, run down

Break – upon completion, short jog to middle of field and sprint back

2nd set

Lunges (easy count)/Big boys – run up, normal bear crawl down

3rd set (running out of time, only got 10 and 15 of each), run up and down

Mountain climbers/Seal Push ups (lower back)

6MOM

Mosey back to courtyard

x20 lbc

x20 Merkins

x 15 flutter kicks

x15 Merkins

x15 LBX

Moleskin

We discussed staying motivated to grow, how hard it can be to keep it up with kids, and ways to work on not losing it.

Slash is buying a new house. We all agreed to let him use couches as coupons, and help him get settled.

Moment of silence for prayer/positivity.

Over and out,

Bunny

Posted on

Us vs Stairs


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Herbie, Lumbergh, Slash, Samurai, Walkman



CONDITIONS

Cloudy and 41F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X20 Left, right jab

x20 Donkey Kicks (10 on each side)

x20 3rd grade exercise

x20 Thigh stretch (leg across other leg thangy, x10 each side)

x20 butterfly stretch

The Thang

Mosey to the 3 sets of stairs leading down to the track. Some chatter about all of our asses and thighs still being sore from Slash’s epic lunge beatdown on Wed. Announcement was made to LET ALL GAS OUT NOW because next exercise will be DANGEROUS if crop dusts are present.

Us vs Stairs

Pax line up at the top of the stairs in pairs of 2s. With each set of 2 behind the other set of 2. We all get down in bear crawl position.

Proceed to bear crawl down the stairs, giving pair in front a decent amount of lead time. Once the bottom is reached, clear out of the way of incoming PAX but do not get out of bearcrawl/plank position. Once all PAX are done, proceed to go up the stairs in reverse bear crawl making sure to give lead time to PAX in front. Once at the top again, repeat to go down.

We ended up struggling going up and reverse (it is a serious shoulder/tri beatdown), and most of us modified to go up facing foward about a third of the way through.

Short recovery and start of Arm Circuit

x20 arm circles

x20 seal claps

DORA

partner up and begin at one end of football field. One partner runs and other partner does exercise, reaching numbers below as a team. Plank/Squat til all pairs complete.

x200 Merkins (first 100 wide grip, second 100 t push ups)

x150 W supermanish exercise. Hands in front starting on floor, raising up with back, brings arms back into W shape, squeezing shoulder blades together, and concentrating on the back.

6MOM

No time left. We had a mishap with Slash coming back to courtyard. He stepped on a sprinkler and rolled his ankle pretty good. Walkman immediately lent him a shoulder, and Herbie later brought him an icepack. Great teamwork to help a fellow PAX. Lumbergh said NO MORE SHORTCUTS. Good lesson for this workout, and life as well. I agree.

Moleskin

We discussed my new job, and I just found out my company will allow almost all of us to be permanently remote both domestically and in approved locations internationally, Italy being one of them. My wife has been wanting to go back to Italy for awhile, and we may very well do that in the near future.

Lumbergh was recently promoted to a new role. Although he seems pumped, having to coordinate with colleagues in Germany has been difficult due to different timezones. We all gave him a big congrats.

Moment of silence for prayer/positivity.

Over and out,

Bunny

Posted on

Hello Kitty DOD


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Herbie, Stray Cat, Slash, Samurai



CONDITIONS

Slushy and 39F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X20 Left, right, left jab

x20 3rd grade exercise

x20 Donkey Kicks (10 on each side)

The Thang

Mosey up the street and back to courtyard. Lots of talk about the weather, and how long each of our power was out for.

Deck of Death

Hearts – Incline Merkins

Diamonds – Merkins

Spades – Mountain Climbers (4count)

Clubs – Dips

Jokers – shoulder taps

6MOM

x25 LBX

x20 flutter kicks

x25 LBC

Moleskin

We discussed being grateful for all that we have. Having no power for a few days definitely makes you appreciate how well you have it in this world. Most human beings in this world live everyday with no power, clean water etc. I think it is a good time to reflect on our relative privilege, and not be ashamed of it, but instead just be grateful and appreciate it.

Lumbergh is currently experiencing loss, and we took a final moment of silence for him for prayer or positive thoughts.

Over and out,

Bunny

Posted on

The Winds of Winter


AO: >Lighting Rod

QIC: > Bunny

PAX: >Stray Cat



CONDITIONS

Windy and Snowy – 27F to start the day right

Warm Up (Circle of Pain) IC

x30 SSH

x20 Windmills

x20 3rd grade exercise

x20 Right, Left Jab

x40 Donkey Kicks (20 on each side)

x20 Monkey Humpers

The Thang

Just 2 of us managed to brave the Icy and Snowy conditions – we had some good chatter about the benefits of F3 in our lives. Stray Cat said, “No better way to appreciate the snow than what we are doing right now”. I agree.

Mosey to track

Dora – Partner up, running across the field and back

Team Totals:

100 Merkins

200 Sumo Squats

200 Lunges

Definitely noticed the weather making everything slower and harder – more energy expenditure

10 count

Mosey around the track, and back to courtyard.

6MOM

And we were out of time, 2 minutes over. Everything takes extra time in the snow.

Moleskin

I talked more about the importance of F3, and how positive it has been in our lives. It was nice to have a one-on-one for a bit. We also talked about how we found F3. I said I couldn’t let the pax in North Carolina see us with a few inches of snow and no post up – we made it happen.

Moment of silence for prayer and/or positive energy.

Over and out,

Bunny