AO: Lightning Rod

QIC: BobEvans

PAX: Goon, Herbie, Red Curry, Steamy Nix, StrayCat, Output

Conditions: 37 Cloudy, wet surfaces, dark, gloomy, but in the spirit!

Warm up – With upbeat Christmas Music

• The full BeatDown finishes when the music stops
• Side straddle hop x20 IC
• Imperial Walkers x 15 IC
• DonQuoties x 10 IC
• 3rd graders x 11 IC
• Halos x 10 IC

The Thang

Mosey to field.

The half Murph today with continuous upbeat Christmas Tunes.

The Half Murph is 2 laps around the track, 50 pullups, 100 merkins, 150 squats and 2 laps to finish.

When the second man is finishes the half Murph the pax does Mary.

• Freddy Mercuries x 20 IC
• Box Cutters x 10 IC
• Fast Flutter kicks x 20 IC
• Double Leg Lifts x 10 IC
• Penguins x 10 IC
• American Hammers x 10 IC
• Plank x 25 IC
• Mountain Climbers x 10 IC
• Peter Parkers x 10 IC – That’s with a merkin 🙂
• Jane Fonda’s x 10 IC (each side)

Mosey back

Finish the last song with Squats IC.

COT

With the holidays here, Christmas, Advent, Hannukkah, etc, depression and lack of good family times can add to our weight. But I look to Jesus as my hope and it’s my faith in Him that fuels my fire even when my parents get divorced or other stuff happens. It is my hope that this group of men, meeting in the gloom, will keep each other accountable and check in with each other during these holidays. I love what FreeLunch started a few months ago, Food as Fuel Challenge, which several of us are doing. It’s been challenging to cut out sugar, dairy, and grains but it’s been so good to do it together. Yes, I broke down and had some ice cream this week, but overall I am way healthier than I have been in the past and that’s what F3 is about. Challenging each other “As iron sharpens iron, So a man sharpens the countenance of his friend.” – Proverbs 27:17 – That’s what we are doing.

BobEvans

AO: Lightning Rod

Weather: 38, dark, light rain

Q: BobEvans PAX: Goon, Steamy Nicks, Free Lunch, Red Curry

Warmups

SSH – 21x

Hobo – 11x

Slow high knees – 12x

Scissor Arms – 10x

Leg Swings – 10x each side

Imperial Walkers – 10x

Windmills – 10x 

The Thang:

Mosey on down to the field 

8 stations to music – 1 minute per exercise – 50sec on 10 sec switch

BobEvans was yelling out encouragement to each of the pax, every minute as the beatdown progressed and the music blaired

1 Overhead press w/ coupon

2 American Hammers w/ medicine ball

3 Burpees

4 Freddie Murcuries

5 Merkins

6 Squats

7 Box Cutters

8 Lunges for 15 meters and back

3 full rounds+

Mosey back

COT – from F3 “Here is one undeniable truth that I know about each of us, we need authentic relationships with other men who are working to be strong fathers, husbands, and leaders. Isolation will destroy a man! We had the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by product. The workout is the magnet, the relationships and community with other men will keep bringing you back. Lock shields with us and help us accomplish F3’s mission to invigorate male leadership in our community.

A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

https://f3nation.com/disruption-f-1/

AO: LighteningRod

QIC:BobEvans

PAX: Kiwi, Ghost, Sharky, FreeLunch, Output, FNG – Walnut

Conditions

67 degrees and dry.

Warm up

• 15xIC SSH
• 10xIC Imperial Walkers
• 10xIC halos
• 10xIC Left Leg Punters (leg swings forward)
• 10xIC Right Leg Punters (leg swings forward)
• 10xIC 3rd Grade Exercises
• 10xIC Daisy Pickers (Left)
• 10xIC Daisy Pickers (Right)

The Thang

Mosey down to the Track

Tuneup Murph – Focus on one exercise you want to do better, Pull-ups or Merkins, or Squats – do it slower, or with better form, or more of it, for the entire work out

Run 1/4 mile together – squat for the 6

5min of a combination of Pullups, Merkins and Squats, on your own (OYO) as you feel led, Q calls out the time.

Rinse and repeat 3 times

We listened to some 90’s and 2000’s music

Mosey to the flag

6MoM

COT

Shared with the PAX the F3 motto, leave no man behind but leave no man where we found him, our 5 principals – Free, For all Men, Outside rain or shine, Peer Led, and End with a Circle of Trust. F3 stands for Fitness (what gathers us together), Fellowship (what brings us back), Faith (which fuels us to do what we do).

Praying to be better men for Free Lunch and Walnut who recently suffered tragic losses.

Bob Evans

7/4/2022 – Independence day – Fireworks

AO: LightingRod

QIC: BobEvans

PAX: FreeLunch, StrayCat, Kiwi

Conditions

Mid 50s and a sparkle of sun

Warm up

Mosey around track

SSH x 17

Windmill x 17

Slow High Knees x 17

Good Mornings x 17

Merkins x 8

That’s a count of 76 (1776 in case that slipped by)

The Thang

Mosey to center of field.

With patriotic music going,

Lung walk to the 10 yard, bear crawl next 10 yards,
turn around and sprint back to the center of the field.

PAX circled up around BobEvans.

He asked trivia about our country’s history and why Independence Day is celebrated on July 4th. For each question answered correctly, we chose an exercise, for incorrect answers, we bear crawled 17yrds and sprinted back. Q chose to either name an exercise or ask PAX for an exercise.

1. Where was the first celebration of Independence Day held?
   Philadelphia – (17 merkins, HC)
2. Every Independence Day, how many times does the Liberty Bell ring?
   13 – (17 Squats)
3. What was the name of the newspaper that published the Declaration of Independence?
   The Pennsylvania Evening Post – (17yds of Bear Crawl)
4. The Fourth of July commemorates which document?
   Declaration of Independence – (17 American Hammers, HC)
5. What is the proper way to fold the American flag?
   In a triangular shape – (17 Burpies)
6. Which American president was born on July 4th?
   Calvin Coolidge – (17yds of Bear Crawl)
7. Which president of the United States was the first to host a Fourth of July celebration at the White House?
   Thomas Jefferson – (17 Mountain Climbers)
8. How many Stars and Stripes does the US flag have?
   50 Stars and 13 Stripes – (17 Freddie Mercuries, HC)
9. What is the location of the nation’s oldest Fourth of July parade?
   Bristol, Rhode Island – (17yds of Bear Crawl)
10. What was the total number of people who signed the Declaration of Independence?
    56 – (17yds of Bear Crawl)
11. Every July 4th, what food is most commonly consumed?
    Hot Dogs – (17 Leg lifts)
12. What is the name of the national anthem of the United States of America?
    Star-Spangled Banner – (17 Fast High Knees)
13. Who gave the Statue of Liberty to the United States?
    French people – (17 Dead Bugs)
14. What was The Statue of Liberty’s official name?
    Liberty Enlightening the World – (17 Halos)
15. Where is the Liberty Bell currently located?
    Philadelphia, Pennsylvania – (17 Jump Tucks)
16. Every July 4th, how many hot dogs are consumed?
    150 million – (17yds of Bear Crawl)
17. On the Declaration of Independence, who had the largest signature?
    John Hancock – (17 Merkins, HQ)
18. Which two presidents of the United States died on July 4th of the same year?
    John Adams and Thomas Jefferson – (17yds of Bear Crawl)
19. Why was the Boston Tea Party’s tea shipment ruined?
    Due to Protest against British – (17 Flutter kicks, HC)
20. What was the estimated population of the United States on July 4, 1776?
    2.5 million people – (17yds of Bear Crawl)
21. On July 4th, which classic children’s book was published?
    Alice’s Adventures in Wonderland – (17 Monkey Humpers)
22. In what year were fireworks first used to celebrate the Fourth of July – 1777 – (17 Dry Docks)

23. Who is the author of the Pledge of Allegiance?
    Francis Bellamy – (17yds of Bear Crawl)
24. During World War II, where did the Declaration of Independence get stored?
    Fort Knox – (17 Squats)
25. Which country declared independence from the United States on July 4, 1960?
    Philippines

Mosey back to our United States of America’s Flag. – Time.

COT: What were some favorite memories growing up that you did with your family?

Happy Independence Day!

Bob Evans

AO: Lightingrod

QIC: BobEvans

PAX: Walkman & Straycat

Conditions

55, sunny, partly cloudy – mostly sunny/clear

Warm up

SSH x 10 IC

Imperial Walkers x 10 IC

Halos x 10 IC

Daisy Pickers x 10 IC – each leg

leg swings forward x 8 OYO each way

leg swings sideways x 8 OYO each way

Butt Kickers x 10 IC

Mosey to the car and grab coupon, and medicine ball

Mosey to Track

The Thang

Circuit on the field – switching activities EMOM for 15 min

Cupon Rows, American Hammers, Carolina Dry Docks, Run across field, Freddie Mercuries.

10 min of Yoga to stretch out from the Murph.

“sun salutation” Big breaths breathing in with moving hands overhead. Bend forward as you exhale, extend both legs to get into a Merkin, lower down then push shoulders up to stretch out your lower back (breath), push your butt up into the air and extend your heals (walk out your heals and stretch your calves, breath with your abdomen), bring right foot next to your right hand, bring left hand to the sky (breath), bring left foot next to the right foot, bring your upper body to vertical as you breathe in. Repeat for the left side.

CoT

Walkman brought up GO30. What’s the goal for this month. We have diets and weight goals, but then also being present with family. Apps can help limit the time you spend on your screen and give you more time with your family. My goal is to work out 5 days a week and read a few pages each night.

What’s your Go30 goal for this month?

BobEvans – down on the farm.

(4/27/22) What’s ok to share…

AO: Lightening

QIC: BobEvans

PAX: Steamy Nix, Jellyfish, FreeLunch, Herbie

Conditions

42. Light rain tapering off.

Warm up

SSH x 20IC

Slow High Knees x 20IC

Imperial Walkers x 15IC

Halos x 15IC

Fast High Knees x 15IC

Daisy Pickers x 12IC

Ear to Shoulder x 6IC

Head Swivels x 6IC

Mosey with Coupons to the field.

The Thang

On your own, 3 rounds of 4 exercises and one lap around the football field outside of the goal boundaries.

Derkins x 10

CPR’s x 8 – with a coupon, perform a curl, overhead press, and raise (triceps)

Kettlebell swings x 6

25 yrd rifle carry

One lap around the football field outside the goal lines. Rinse and Repeat for 3 rounds.

Next set is

Weighted Squats x 10

Overhead Press x 8

Rows x 6

Derkin Clock x 2 – feet on the coupon, walk hands in a circle around your coupon, then reverse. Great core exercise.

One lap around the football field outside the goal lines. Rinse and Repeat for 3 rounds or time.

Mosey back

CoT

I’ve spent a lot of time thinking about sharing personal information about myself. With social media’s encouragement and being influenced by my mom and sister, being vulnerable by being honest with everyone around me telling friends and family everything that I’m thinking landed me in a very unique position because I wasn’t discerning with whom and what I shared. It turns out that you can’t make many friends when you vomit on them – TMI.

Renee Brown’s TED talk on being vulnerable was viewed several million times and her research of pushing men to speak up and share what they are thinking has, I’m sure helped many situations, but what’s important for us men to share?

My brother introduced me to Rollo Tomassi and his research on how Men and Women are different. He discusses that Women are attracted to a man that has their stuff under control. If there is a problem that the wife/girlfriend, can help solve then discuss it, if not, and you start complaining about your day don’t expect the same result as when you are dominating your field of work and come home exuberant. Of course, there are difficult days and things you need to process. Basically, if you start complaining about your day, the Em doesn’t find that attractive, and though they can sympathize, it’s not a good look. There is a difference between complaining and proposing your problems with solutions or needs.

That said, What needs to be expressed, vs what do we need to take care of as men?

What does it look like for us to have a safe place to vent and process what we are thinking?

Do we need that and does F3 give you that space?

That’s a wrap.

BobEvans

AO: Lightning rod

QIC: BobEvans

PAX: Walkman, Slash, Jellyfish, Steamy Nicks, Herbie

Conditions

35 f and raining – then cleared up halfway through – wet cold hands

Warm up

• SSH x 25
• Imperial Walkers x 20
• High knees x 12
• Halos x 9

Mosey to Track

Hold squat or do Squats while Q is explaining the F3 card deck.

The Thing: Eash PAX gets a card with an exercise and a number of the exercise. Then they lead the PAX in the exercise either hard or easy count.

One round is completed when the last PAX member finishes their call out.

1. 400 M Sprint
2. 25 Merkins
3. 6 Jumping Merkins
4. 3 High Slow Flutter Kicks
5. 25 Squats
6. 50 M Backward Run
7. 25 Smurf Jacks
8. 25 American Hammers
9. 25 Diamond Merkins
10. 2 Bulgarian Split Squats
11. 300 M Sprint
12. 6 High Knees
13. 50 M Bear Crawl
14. 9 Ranger Merkins
15. 4 Alternating Side Squats
16. 25 Plank Jacks
17. 5 Standing Lunges
18. 10 Butt Kicks
19. 25 Monkey Humpers
20. 8 Backward Lunges
21. 7 Lil Baby Crunches
22. 25 Freddie mercurys
23. 3 Chuck Norris Merkin

Mosey back

COT

I trimmed my beard into a mustache. Mustachio a question, did you work out today?

Very thankful to be back in the saddle after a road trip to Durango, CO to move my brother. It was awesome to be away in some sunshine, but was sick and now getting well. I’m very thankful to be back with the PAX.

Announcements: Saturday is a RUCK event for Portland Rescue Mission then May 7th is a PAX year event in Hood River – BobEvans

Q1 – GET RIGHT: the pursuit of proper personal alignment

Q2 – LIVE RIGHT: the dedication to Purposefulness

Q3 – LEAD RIGHT: the practice of Virtuous Leadership

Q4 – LEAVE RIGHT: the construction of Legacy

AO: Lightning Rod

QIC: Bob Evans

PAX: Jelly Fish, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

Conditions

32-33F Clear, dry, and crip to GET RIGHT!

Warm up

• SSH x 25
• Imperial Walker x 20
• Fast High Knees x 15
• Halos x 12
• Daisy Picker x 10

The Thang

Six Man Run – two lines, passing the medicine ball/ coupon down the line to the last guy, then run to the front and repeat.

In mind of these four quadrants this morning, since we are here, we are focusing on Getting Right so we can Live Right and Lead Right and Leave Right.

We are getting right with 8 stations – 3 rounds

Workout for 50 seconds at each station, then 15 seconds to switch then rotate clockwise till you’ve done one round. Then repeat for 3 times around the circle of exercises. Modify as necessary.

1. Merkins
2. Squats
3. Box Cutters
4. Over Head Press with Cupon
5. Lunges across the field and mosey back (as far as you can)
6. American Hammers – with Medicine Ball
7. Burpees
8. Freddy Mercuries
9. Repeat.

Mosey to the Lightning Rod.

COT

For Living and Leading Right:

Here is one undeniable truth that I know about each of us, we need authentic relationships with other men who are working to be strong fathers, husbands, and leaders. Isolation will destroy a man! We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by-product. The workout is the magnet, the relationships, and community with other men will keep bringing you back. Lock shields with us and help us accomplish F3’s mission to invigorate male leadership in our community.

A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself. It is their best interest, not his, that motivates his actions. It is their advantage, not his, to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

https://f3nation.com/disruption-f-1/

AO: Lightning Rod

QIC: Bob Evans

PAX: Slash, Steamy Nix, Free Lunch, Samurai, Docker

Conditions

Cloudy, low 40’s (43F), and not raining nor was the ground too wet

Warm up

• SSH x 23 IC
• Imperial Kickers x 12 IC
• Halos x 15 IC
• Slow High Knees x 15 IC

The Thang

Mosey to the playground

Split up into two groups of 3 for spacing

• Group 1 does 15 step ups on benches, 15 calf raises on curb, 5 pull-ups
• Group 2 does 5 pull-ups, 15 calf raises on curb, 15 step ups on bench (easy count)
• Group 1 does 15 dips, 15 calf raises on curb, 5 pull-ups
• Group 2 does 5 pull-ups, 15 calf raises on curb, 15 dips

Mosey to the track for 1 mile

• 1/4 mile: 100m of Shuffle, 100m of Backpedal, 100m of Shuffle, 100m of Running – LBC’s till the six is in then 12 IC
• 1/4 mile: 100m of Karaoke, 100m of Backpedal, 100m of Karaoke, 100m of Running – Freddie Mercury’s till the six is in then 10 IC
• 1/4 mile: 100m of Running, 100m of Crab Walk, 100m of Running, 100m of Bear Crawl – Yeah Thrusts till the six is in then 10 IC
• 1/4 mile: 100m of Running, 50m of Lunge Walks, 50m of Bear Crawl, 100m of Running, 50m of Burpie Broad Jumps – Flutter Kicks till the six is in

Mosey to the Lightning Rod

We finished a little late and had to cut the workout short.

COT

Thankfulness improves our outlook on life

When we are thankful for the little things in our life like breathing, exercising, gathering in a group etc. this can be a catalyst for living a positive life that encourages others in their daily walk. I think it’s interesting that we call it a walk. During a walk, we can see many things, observe our surroundings in detail that can’t be done on a run, or another faster method of transportation. The surroundings can change, the weather can change while on a long walk and these changes are similar to life. As we go through life, we change, growing wiser, our muscles stiffer, react slower, and have more to think through with the complexities of a world of gray with fewer things that are truly black and white.

For me, the black and white is my faith, exercise with F3, family – though that has morphed into more community rather than blood relatives, and being thankful for what I have. I am really thankful for the men of F3, for what each one of us brings just by showing up, the different personalities, the faithful, the FNG’s and those returning from sabbaticals. I am a more positive man when I’m thankful and more content with what I have. This thankfulness fuels a desire to push me in nearly every area is a cause for a less stressful life, cultivates joyful relationships, and is the encouragement when times are hard.

Last week I found out I had a flat tire at 4:50am right before I was going to Q Lightinging Rod so I quickly texted Lumburgh and he took over my workout. I’m thankful for our relationship and thankful I wasn’t in a car wreck as it was a 3inch 16-penny nail that went through my sidewall. So this week we were Fix’n for a Flat.

Thankful,

-Bob Evans

AO: Gauntlet

QIC: Bob Evans

PAX: Free Lunch, Walkman

Conditions

44, Dry and clear but the field was wet

Warm up

Imperial Walkers x15
Arm Circles x10
ssh x20

The Thang

Mosey around the Gauntlet to the Backside of the park and High School stopping at different points to workout

At the bicycle locking bars – incline pull-ups x15

Mosey – lunch benches – dips x20 & decline merkins x10

Mosey – Slow Squats x10 at an intersection

Mosey – the Backside – Burpies x10 OYO

Mosey down the dark path – find a bench and dips 20x

Mosey – found some railing, incline merkins x10

Mosey onto the field – Bear crawl to the 20, Mosey to the 40, bear crawl to the 40, Mosey to the 20, bear crawl to the end zone.

On your six,

Freddy Mercuries x20, Penguins x20, Leg lifts and presses x11, LBC’s x15

Bear crawl to the 10, Mosey to the 20, Lunge to the 30 – repeat till end zone

Freddy Mercuries x20, Penguins x20, Box cutters x15

Mosey around track – Line bench – Dips x15

Mosey to shipping container – Wall sit with arm raises x20

Mosey to other line bench – Dips x15, Decline Merkins x10

Mosey back to field

LBCx11, leg raises x 20, penguins x10

COT

Discussed the workout. It was based on my workouts in Charlotte, which I never lead, off the cuff and moseying between exercises. Free Lunch and Walkman gave me some pointers to call out precisely ahead of time. Essentially, for me, I need to have plan before I execute. That’s the best for the PAX and therefore the best for me.

I’m really thankful for this opportunity to be with the men of F3. The PAX is rock solid and really fun, but a challenging group ready to learn, help and encourage. It’s a blessing to hang out and workout with y’all.

Closed with a prayer of thankfulness.

Bob Evans