Author: Lumbergh

Posted on

(03.19.21) Football Field Foley


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Herbie, Bunny, Slash, Danish, Kiwi, Samurai



CONDITIONS

Balmy and touch wet this morning at the Lightning Rod. 7 strong, packed in a grinder on the football field!

Warm Up (Circle of Pain)

  • Mosey to Field
  • SSH x 15 IC
  • Windmill x 15 IC
  • Imperial Walkers x 15 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 15 IC
  • 3rd Grade Exercise x 15 IC
  • SSH x 15 IC

The THANG

SPLIT THE PAX INTO 2 SQUADS (Competition Style) – Each team starts on opposite side and ends of the football field (back of end zone)

Beatdown as follows:

  • 25 Merkins
  • Mosey length of field
  • 25 squats
  • Sprint width of field
  • 25 Merkins
  • Mosey length of field
  • 25 squats
  • Sprint width of field
  • 50 Big Bois
  • Repeat

Each HIM per team counts how many complete rounds they finish, team with the least amount of rounds earns 50 burpees as EC following COT

6MOM

  • Flutter Jacks x 10 IC
  • Flutter Kicks x 10 IC

Moleskin

Today marks almost 8 months I’ve been with F3 Portland, at that time there was many days where there was only 2 of us. Now, as I stand back, I look at what we’ve established, am in awe that we now have 15 men committed to a minimum of a day a week. That’s 15 men on mission, that’s 15 committed ‘To Plant, Serve and Grow men’s small Workout groups in order to reinvigorate Male Community Leadership.’

This is only the beginning, as we’ve experienced 2 FNGs already thru this month’s challenge, we have a few more close to joining. If we average 2-3 FNGs a month we could have between 40-50 by the end of year. While that seems like a lot, the more men we reach, the more connections to the community we unlock.

We have guys coming all the way from Beaverton, think about what it would look like if when we plant an AO there, or NE PDX, or Gresham. So much potential but it takes all of us spreading the word, putting in the work and Giving it Away!

ANNOUNCEMENTS:

F3 Portland Logo Launch – Slash update

4.3.21 Event – Great beat down from Danish, followed by a fun beer mile

Extra Credit time!!

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(03.13.21) Push thru Failure


AO: > LavaField

QIC: > Lumbergh

PAX: > Samurai, Tater Tot, 2 Chainz, Andy, Danish, Slash



CONDITIONS

> Perfect sunny and cool day at the LavaField. 7 strong got in and got the work done. This Q ran late 2mins, FAILURE, awarded myself punishment burpees as EC following the CoT in front of the PAX. Shout out to Danish and Slash for starting a lap mosey to get the crew rolling.

Warm Up (Circle of Pain)

  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Windmill x 15 IC
  • Slow High Knees x 15 IC
  • Third Grade Exercise x 15 IC
  • Scissor Arms x 15 IC
  • SSH x 15 IC
  • Mosey to track

The Thang

ROUND 1

  • Merkin Mile (4 rounds)
  • 25 Merkins
  • Run 400 meters

ROUND 2

  • Big Boi 100s (4 rounds, there and back is one round, 200 BBs total)
  • 25 Big Bois
  • Run 100 yds

ROUND 3

  • Stadium Squatters (4 rounds)
  • 50 Jump Squats
  • Run up and down the bleachers until you get to the other side, mosey back to the start

ROUND 4

  • Merkin Half Mile (2 rounds)
  • 25 Merkins
  • Run 400 meters

MOM

  • LBCs (x 10 IC)
  • Outlaws (x 10 IC, both directions, keep the legs up)
  • Flutter Kick (x 10 IC)
  • Flutter Jacks (x 10 IC)

Moleskin

Planned to give the below but do technical difficulties with my phone, spoke into the learnings of failure as a leader. Spoke into why Preparedness is crucial to the success of a leader and today, I lacked in that discipline as I was not on time. No excuses, own it, learn and strive to never repeat it.

The Daily Discipline Of Physically Training The Body

A man’s Right relationship with himself–his Fitness–begins with his body

Because it is his most fundamental piece of physical equipment, a man must get it and keep it in the normal upright position at all times if he wants to be Effective. In fact, because Preparedness requires him to be ready for the unexpected (not just to get ready for the expected), the HIM (having turned Pro) is focused on gradually but consistently Accelerating his fitness level rather than merely staying in shape. Staying in shape is what Amateurs try to do.

These fragile bodies of ours are what we are given to house our souls. Life, the thing so precious to each person that he will fight tooth and nail to preserve it, is contained within this bag of flesh, muscle and bone we call the body. How can the soul prosper if the body withers? And wither it will, if we don’t put it into motion against continually steeper hills and heavier rocks. The body is made to be used. Let it lie fallow, and it will not produce a good crop. But if it is well plowed and carefully tended, the result will be a bounty of Preparedness.

> That’s a wrap, Lumbergh

Posted on

(03.08.21) More than Marginal Gains


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Stray Cat, Walkman, Danish



CONDITIONS

Cool, crisp, dry morning at the Lightning Rod. 4 HIMs got in the work and now ready to take on the week!

Warm Up (Circle of Pain)

  • Mosey to Field
  • SSH x 15
  • Windmill x 10 IC
  • Imperial Walkers x 10 IC
  • Monkey Humpers x 10 IC

The THANG

> 4 stations of work (ladder down 10 reps from 50)

Station 1 (Center of the Field)

  • 50 Merkins
  • Mosey to Station 2

Station 2 (Parking Lot)

  • 50 Squat to side Crunch
  • Mosey to Station 3

Station 3 (Bench Courtyard)

  • 50 Box Jumps
  • Mosey to Station 4

Station 4 (Stadium Bleachers)

  • Tricep Dips
  • Mosey back to Station 1
  • Drop 10 reps and repeat stations, finish last round with 10 reps

6MOM

  • Small Flutter Kicks x 15 IC
  • Big Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Hold Six Inches
  • LBCs x 15 IC
  • LBX x 15 IC

Moleskin

In 2010, Dave Brailsford faced a tough job.

No British cyclist had ever won the Tour de France, but as the new General Manager and Performance Director for Team Sky (Great Britain’s professional cycling team), Brailsford was asked to change that.

His approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

They started by optimizing the things you might expect: the nutrition of riders, their weekly training program, the ergonomics of the bike seat, and the weight of the tires.

But Brailsford and his team didn’t stop there. They searched for 1 percent improvements in tiny areas that were overlooked by almost everyone else: discovering the pillow that offered the best sleep and taking it with them to hotels, testing for the most effective type of massage gel, and teaching riders the best way to wash their hands to avoid infection. They searched for 1 percent
improvements everywhere.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(03.06.21) AO Dosey Doe


AO: > LavaField

QIC: > Lumbergh

PAX: > Tater Tot, Andy, 2 Chainz, Cherokee, Samurai, Slash, Danish



CONDITIONS

Beautiful day at LF! 39 degrees to start, warmed up as the PAX got moving. Clouds parted and some bright orb popped out to greet us. Lot’s of mumblechatter today, PAX was awfully spicy…so we kicked up the effort level on the beatdown.

Warm Up (Circle of Pain)

  • 400m Mosey
  • Windmill x 20 IC
  • Imperial Walkers x 15 IC
  • Slow Squats x 15 IC
  • Monkey Humpers x 10 IC
  • Butt Kickers x 15 IC
  • SSH x 20 IC

The THANG

> 4 stations of work (3 rounds of each w/ partner)

Station 1 (Stadium)

  • Frog Hop up stadium stairs + 10 Merkins EC, Mosey down back side of stadium to partner (Partner 1)
  • Single leg step ups till Partner returns (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 3 of each
  • Mosey to Station 2

Station 2 (Baseball Field)

  • Bear crawl up hill, 10 Decline Merkins EC, Bear Crawl down hill (Partner 1)
  • Coupon Curls (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 3 of each
  • Rifle carry to courtyard (other partner broad jumps alongside, switch half way)

Station 3 (Courtyard)

  • Murder Bunny to the end of the courtyard, 10 Incline Merkins EC, Murder Bunny back (Partner 1)
  • Squat (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 3 of each
  • Racked carry to track (switch half way to other partner, other partner Al Gore’s Through the Woods)

Station 4 (Track) – Only completed on round due to time

  • Lunge Walk to 50 yard line, 10 Pull/Jump Ups EC, Run back (Partner 1)
  • Big Bois (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 4 of each
  • Mosey to endzone

6MOM

  • Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Pickle Pounders x 10 IC
  • Pickle Draggers x 10 IC
  • Plank to finish

Moleskin

Men make history and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous, skillful leaders seize the opportunity to change things for the better. —Harry S. Truman

A Shared Leadership Team requires Trust, Shared Virtue and mutual Competence between its Members

Trust is critical within a Shared Leadership Team (a SLT) because the decisions the Team makes will result in Outcomes that affect the larger Group. The SLT of a Community or Organization is ultimately responsible for the well-being of all its Members. As the proverb goes, for lack of guidance, a nation falls. If the SLT provides poor guidance the Group cannot Prosper. Knowing that, the Members of a SLT must have absolute Trust in each other’s motives and judgment. If they cannot rely on each other, the Group they serve cannot rely upon them.

Shared Virtue is unity in the Group’s Essentials. The Essentials are those Standards of moral excellence that cannot be compromised. Some Essentials are universal (in that they apply to all SLTs) while are others are specific (in that they are unique to a specific SLT).

The universal Essentials for all SLTs are F3’s Leadership Virtues:

  • Candor: graciously telling the hard Truth and demanding to hear it from others
  • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
  • Consistency: to be unchanging in nature, Standard or effect over time
  • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
  • Courage: setting aside fear to turn hardship into grace

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(02.26.21) Franklin Mountain Summit


AO: > Lightning Rod

QIC: > Lumbergh

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



CONDITIONS

> 8 PAX strong this morning, casual 8 as Walkman defined it. Mellow 42 degrees, a little wet and windy, perfect way to summit the Franklin Mountain grinder!

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 20 IC

The THANG

As many rounds as possible before mosey back to LR for COT. Goal is 3 rounds.

  • Run to the Franklin Statue
  • 50 merkins
  • Run back to track and back up to Franklin Statue
  • 50 big bois
  • Run back to track and back up to Franklin Statue
  • 50 squats

Encouragement was rampant this morning, PAX was positive and kept moving! It’s a great to be alive and pushing thru a gasser of a beatdown.

Mosey back to LR!

6MOM

> Finished on the 6,

  • LBC x 20 IC

Moleskin

An unfit man is a slave to his lack of self-control

Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .

The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

> That’s a wrap, Lumbergh

Posted on

(02.08.21) Super Bowl Shake-off


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Samurai, Danish, Stray Cat



CONDITIONS

> 4 solid HIMs overcame the Super Bowl influenced fartsack and started they day off right! Nice shake off session to get us loosen up from the weekend beatdown and Super Bowl indulgence. A little warm-up, a few extra stretches, and some strength/cardio work, finished with a little core!

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 25 IC

Mosey to the track. Stopped above the stairs for a quick stretch session. Arm across the chest (each arm), arms behind the head (each arm), and calf stretch on the stairs. Finished with a little mosey to the track and completed 5 inch worms (hand walk out, leg walk in)

The THANG

As many rounds as possible before mosey back to LR for COT.

  • Run 400 meters
  • 10 merkins
  • 20 squats
  • 30 big bois

While wrapping up our last round, we all took a pause to witness another launch of Space-X satellites (well, at least that’s what we hoped it was 🙂 ).

Mosey back to LR!

6MOM

> Finished on the 6,

  • Flutter Jacks x 20 IC
  • LBX x 20 IC
  • Pickle Pounders x 10 IC
  • Pickle Draggers x 10 IC

Moleskin

> Inspiration from “Pursuit of Happiness”

Will Smith in the “Pursuit of Happiness” addresses his son and says these words of guidance, “Don’t ever let someone tell you, you can’t do something. Not even me. You got a dream, you gotta protect it. People can’t do something themselves, they want tell you can’t do it. You want something, go get it. Period.”

> That’s a wrap, Lumbergh

Posted on

(02.06.21) IPC Me, Please!


AO: > LavaField

QIC: > Lumbergh

PAX: > Danish, Andy, Tater Tot, Samurai, Cherokee, Slash



CONDITIONS

A perfect morning at the LavaField, 7 HIMs came out ready to work. Little did they know that their Q missed IPC, so we drew some inspo from 2019’s challenge and put the smackdown on em!! No better guys I’d rather grind through a beatdown with. Clap it up, PAX!!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Imperial Walkers x 15 IC
  • Slow High Knees x 15 IC
  • Monkey Humpers x 10 IC
  • Butt Kickers x 15 IC
  • Squats x 15 IC
  • Jane Fonda’s x 10 IC (toe down, normal, toe up, switch legs)
  • SSH x 20 IC
  • Finished with a 23 IC Plank while Danish grabbed an extra coupon for a late arrival

The THANG

> Iron Pax Inspired Beatdown (4 rounds of the below)

  • Blockees x 10 EC
  • Shoulder to Shoulder x 20 (EC, each shoulder movement = 1)
  • Incline Merkins x 30 EC
  • Racked or Goblet Squats x 40 EC
  • Block-ups x 50 EC
  • Run 1600m (Rd 1), 1200m (Rd 2), Run 800m (Rd 3), Run 400m (Rd 4)

6MOM

  • Big Bois x 20 EC IC

Moleskin

Movement is a release of energy (QSource Q2.2)

Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.

Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.

A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.

https://f3nation.com/q/influence/

Announced that we had an OTB in support of the Special Olympics of Oregon. Danish, Slash, and myself were off to complete a 5k followed by Polar Plunge. Great start to our weekend!! Couldn’t be more proud of this PAX.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(01.27.21) 4 4x4s x 400…for the “snow”


AO: Lightning Rod

QIC: Lumbergh

PAX: Slash, Herbie, Samurai, Bunny


CONDITIONS

Warm Up (Circle of Pain)

Jumped straight in to some WORK.

  • SSH x 25
  • Little Arm Circles x 15 (both directions)
  • Scissor Arms x 15
  • Third Grade Exercises x 15
  • Windmill x 15
  • Squats x 15
  • SSH x 25

The Thang

Mosey to track

4 4x4s x 400 meters

  • 4 4x4s (burpee down to plank, 4 merkins, 4 mountain climbers (HC), burpee up and repeat 4 times)
  • Run 400 meters
  • Repeat till end of time (approx. 30 mins)

Mosey back to Lightning Rod

PAX was active and supportive. Lifting each other up and encouraging the 6. Slash was out in front and always positive. Proud of the rest as no matter the grind, continued to keep moving forward. Putting in the WORK!

6MOM

  • Big Bois x 15 IC
  • Outlaws x 10 IC (both directions)
  • LBXs x 15 IC

Moleskin

The Sustaining Relationship Between A Man And His Work

Work is a Virtue

Men earn their daily bread through the sweat of their labor. We call this the sustaining relationship because the HIM must feed himself and his family. Work also sustains and benefits the Community, as we are all created to perform some function for the betterment of those with whom we live in Proximity. The skill of the candlestick maker empowers him to light the darkness for both himself and his neighbor the baker, who in turn feeds him with wholesome nourishment. In this way, Mammon and Community are inseparable.

Work is also essential to a man’s personal well-being, not just in the material sense but in his pursuit of proper personal alignment. Idleness is not good for a man. It is a state of non-Movement that can keep his boat permanently capsized. Even a man who has retired after 40 years of hard work finds himself looking for “something to do” with his free time other than just playing golf. Play is not enough. A man needs work. We are hard-wired to produce, and not doing so knocks us out of proper alignment.

https://f3nation.com/q/mammon/

> That’s a wrap, Lumbergh

Posted on

(01.20.21) All About the Benjamins’ Mile


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Walkman, Danish, Milli Vanilli, Stray Cat, Samurai, Herbie, Slash, Lawnboy (F3 Houston)



CONDITIONS

Calm, Cool, and Crisp morning at the Lightning Rod, a mild 34 degrees! Plenty of PAX to move around, so warming up was the only option.

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Monkey Humpers x 10 IC
  • Squats x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 25 IC

The THANG

Mosey to the parking, Apple Turnover thru the parking lot

All About the Benjamins’ Mile (4 Rounds of the Below to complete the Mile)

  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)
  • Run 100m
  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)

Confused Al Gore Walking Thru the Woods out of the parking lot (Al Gore but moving sideways), mosey back to LR

6MOM

> Flutter Kicks x 15 IC, LBX x 15 IC, Leg Raises x 15 IC, Hold the Six till out of time, finished with COT

Moleskin

Today my share is actual a post from F3_ItalianJob (East Cost TRUEbadour from the Carolinas)

“Chose your words wisely. Don’t speak to be heard, but rather speak when necessary. Words have the power to build up or tear down. Rash words are like sword thrusts and an unchecked tongue is like wind to a fire. Think before you speak and make it worth others listening.”

Announcements:

We’ve had 8 FNG’s since mid-December, that’s 6 in the new year, and one PAX relo. This is awesome, I couldn’t be more proud. This will grow, because we are mission to better and shape the men of our communities. Keep leaning in, ask those friends, co-workers, neighbors, Let’s Give it Away

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(01.16.21) 21 ways to explore the AO


AO: > LavaField

QIC: > Lumbergh

PAX: > Slash, Cherokee, 2Chainz, Samurai, FNG (Andy), Tater Tot



CONDITIONS

Another frosty morning at the LavaField, 7 HIMs rose to the occasion, cut thru the fartsack, and tackled the gloom head on. We were fortunate to welcome a new FNG and broke him in quickly with a lot of additional mumblechatter throughout.

Warm Up (Circle of Pain)

  • Mosey 400m
  • SSH x 21 IC
  • Imperial Walkers x 21 IC
  • Slow High Knees x 21 IC
  • Monkey Humpers x 21 IC
  • Butt Kickers x 21 IC
  • Plank Jacks x 21 IC
  • SSH x 21 IC

The THANG

> Mosey to the school wall

  • Wall-Sit Burnout
  • Cherry Pickers x 21 IC
  • Forward arm circles x 21 IC
  • Backward arm circles x 21 IC
  • Recover, quick 10-count breather, back at it
  • Swimmers x 21 IC
  • Seal Claps x 21 IC
  • Overhead Clap x 21 IC

> Al Gore Walking Through the Woods to the Covered Walkway

  • PAX Hurdles (merkin on jumpers cadence)
  • Space PAX out 6ft apart in Plank position along the walkway
  • Q starts at first HIM, Hurdles over, then calls ‘down’
  • PAX counts back 1 (and completes the merkin)
  • Q hurdles the next HIM, then yells ‘down’
  • PAX counts back 2 (and completes the merkin)
  • Continue till all PAX have been hurdled over and the six goes next, completing the same process
  • Finished when the last HIM completes the hurdles (2 rounds)

> Murder Bunny to the Courtyard

  • Courtyard Corners (PAX preforms same exercise at each corner, rifle carry to next corner, switch exercise when complete) Reps = x 21 OYO
  • KB Swings (first corner)
  • Bent over rows (second corner)
  • Curls (third corner)
  • Upright Block Press Ups (on your six, grab the bottom of the block and press up) (fourth corner)

> Shoulder Racked Block Carry Back to Football Field (Q calls shift to other shoulder, glamour balancing)

  • Football field gasser
  • Sprint to 21 yard line, mosey back to endzone
  • Sprint to 42 yard line, mosey back to endzone
  • Sprint to 63 yard line, mosey back to endzone
  • Sprint to 84 yard line, mosey back to endzone
  • Football field gasser (round two)
  • Sprint to 84 yard line, mosey back to endzone
  • Sprint to 63 yard line, mosey back to endzone
  • Sprint to 42 yard line, mosey back to endzone
  • Sprint to 21 yard line, mosey back to endzone

> Drop to your six in the endzone

6MOM

  • Big Bois x 21 EC IC
  • Freddie Mercuries x 21 IC
  • Flutter Kicks x 21 IC
  • Leg Raises x 21 EC IC

> Finished with COT

Moleskin

My encouragement for today is to push each of you to center your focus around your own Circle of Influence. With all the noise and uncertainty around, yes even the mess in DC, it’s important to control what you can control. While we may be concerned or outraged or frustrated or even pleased, we need to find awareness that we don’t control that outcome. Let’s use today to pour into ourselves, our families, our church, our colleagues, our friends, and our brothers of F3. Be strong, be positive, and be the change you want to see in your community.

Got to meet our newest PAX, Tyler Wood (aka Andy).

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh