Author: Lumbergh

Posted on

(01.09.21) Let’s Get Physical


AO: > LavaField

QIC: > Lumbergh

PAX: > 2Chainz, Samurai, Doughboy, Milli Vanilli, FNG (Slash), Danish, FNG (Cherokee)



CONDITIONS

> Frosty and Foggy start to the day. Fortunately it was dry! Used the blessing to bust some butts with a good old fashioned beatdown at the LavaField. PAX arrived early and ready to party, a couple of FNG’s were in the mix, rolling deep on a Saturday is the best start to the weekend.

Warm Up (Circle of Pain)

  • SSH x 15
  • Imperial Walkers x 15
  • Windmill x 15
  • Third Grade Exercise x 15
  • Scissor Arms x 15 (inserted a Mosey to the cars to grab a couple sets of gloves for the PAX for the Thang)
  • SSH x 15

The Thang

Split the PAX into 2 man teams, each team member completed one of the stations below. Station 1 dictates how long….

ROUND 1

STATION 1: Burpee Bear Crawl (modify burpee with squat if needed)

  • Burpees (x 5)
  • Bear Crawl (5 yds)
  • Repeat for 50 yds (turn around at 50 yd line mosey back to the start)

STATION 2: Merkin Mosey

  • Merkins (x 25)
  • Mosey (25 yds and back)
  • Repeat till Station 1 is done, switch stations

ROUND 2

STATION 1: Big Boi Broad jump

  • Big Bois (x 10)
  • Broad Jump (10 yds)
  • Repeat for 100 yds (turn around at 50 yd line to finish at the start)

STATION 2: Flutter Kick Mosey

  • Flutter Kick (x 100 EC)
  • Mosey (100 yds and back)
  • Repeat till Station 1 is done, switch stations

ROUND 3 (this is for time, we did 16mins to round out the Thang)

STATION 1: RUN!

  • Run (50 yds and back)

STATION 2: Squat Jump

  • Squat Jump (till station 1 completes the run)
  • Alternate for time

MOM

  • LBCs (x 15 IC)
  • Outlaws (x 15 IC, both directions, keep the legs up)
  • Flutter Kick (x 15 IC)
  • Flutter Jacks (x 15 IC)
  • Plank (x 20 IC)
  • Pickle Pounders (x 10 IC)

Moleskin

I finish this thing off with a simple quote, that has tremendous depth, one to truly make you think. I share this with one consideration, how you approach any moment, is first shaped by your own opinion of how you will manage thru it. The quote is from one of America’s captain’s of industry, Henry Ford, who once said in reflection of his life, “Whether You Think You Can Or Think You Can’t, You’re Right.”

Welcomed to the PAX two FNGs, got to know them both a little more and are better for it. Clap it up for Slash and Cherokee, welcome to F3 boys.

> That’s a wrap, Lumbergh

Posted on

(01.06.21) Gridiron Grinder


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Danish, Walkman, 2Chainz, Milli Vanilli, Herbie, Bunny, FNG (Samurai)



CONDITIONS

Warm day the Lightning Rod, relatively dry coming in at 48F degrees. 4 PAX rolled in strong ready for a beat down.

Warm Up (Circle of Pain)

  • SSH x 15
  • Windmill x 15
  • 3rd Grade Exercise x 15
  • Monkey Humpers x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 15

Mosey to the track

The THANG

Goal is 3 rounds, PAX delivered 2.5 this morning!!

  • Start at back corner of football field
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)

Back to the Lightning Rod

6MOM

> LBCs x 15, Spread Eagles x 15, Flutter Kicks x 15

Moleskin

Get Right (Q1) – F3Qsource

To be able to help others, a man must first help himself

Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden cabin depressurization oxygen masks will drop down from the ceiling. She then says something counterintuitive. If you are traveling with small children, put your mask on before trying to assist them. Selflessness would seem to require the inverse, that you would not help yourself before you helped them. Perhaps, but in a rapidly depressurizing cabin you won’t have the time. The issue is not whether you should help them first, but that you can’t help them at all unless you help yourself first.

The same is true in the life of man. A man must be breathing pure oxygen before he can help his fellow passengers. He must accelerate his Fitness, Fellowship and Faith before he can hope to have IMPACT or lead. He has to Get Right first before he does anything else.

Get Right is the first quadrant of Preparedness because an un-Fit man is unprepared to help anyone else.

***Today we were fortunate enough two have to new members added to our PAX. 2Chainz comes from the area but had only done F3 back while visiting family in Naperville, IL. Glad to have you brother! In addition, we had a FNG who’s been checking in on F3 planting in Portland, learned about the mission while in Memphis a few months back. Got to know him a bit this morning and pumped to have him, welcome newly minted Samurai!***

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(12.30.20) Nothing but Burpees


AO: > Lightning Rod

QIC: > Sandbag (guest Q from South Gilbert, AZ)

PAX: > Danish, Bunny, Milli Vanilli, Lumbergh



CONDITIONS

> 45 degrees, wet but not raining. 5 HIMs tackled the LR, ready for a down range Q from South Gilbert, AZ by none other than Sandbag.

Warm Up (Circle of Pain)

  • No warm up

The Thang

PAX was told it was a grind but something the South Gilbert AO completed the night before and challenged Portland….

  • Burpees (x 100)
  • 30 second rest
  • Burpees (x 100)
  • 30 second rest
  • Burpees (x 100)
  • 30 second rest
  • Burpees (x 100) – only completed 61 in time for completion

Moleskin

Sandbag closed us out speaking about his personal journey with F3. Message was strong and motivating. While he began back east, it wasn’t till his time AZ that he fully committed to the mission. In fact, stepping up and VQ’ing was the first step toward truly becoming a leader within F3.

PAX got thoroughly beatdown but immediately picked back up. Thanks, Sandbag!

> That’s a wrap, Lumbergh

Posted on

Blockhouse 1000


AO: > LavaField

QIC: > Lumbergh

PAX: > Tater Tot, Danish, Milli Vanilli, FNG



CONDITIONS

> 45 degrees and relatively dry. 5 HIMs tackled the LavaField, ready for some work after getting the day off for Christmas! It was a great day for a beatdown.

Warm Up (Circle of Pain)

  • 400 meter mosey
  • SSH x 20
  • Windmill x 15
  • Third Grade Exercise x 15
  • 400 meter mosey
  • SSH x 20
  • Scissor Arms x 15
  • Slow High Knees x 15
  • Butt Kickers x 15

The Thang

Goal of this exercise is to do 100 reps of each movement, complete one at a time, when you finish one movement, run to the top of the stadium and back, start on the next movement.

  • Block KB
  • Block Squats
  • Block OH Press
  • Block Curls
  • Block Up Leg Raises
  • Block Press Ups
  • Block Step Ups (EC)
  • Block Hold Plank (IC)
  • Block Shoulder to Shoulder (EC)
  • Block Leg Raise side to side (EC IC)

6MOM

> Powered thru the whole Blockhouse 1000 as a PAX instead.

Moleskin

> Wrapping this thing up with one simple quote to share what I feel in this season, something I’m truly grateful for this year especially. This is a quote from the final scene of “It’s a Wonderful Life”, my favorite Christmas movie…..

“Dear George, Remember no man is a failure who has friends. Thanks for the wings, Love Clarence.”

While the thought is simple the intention is deep. I’m blessed to have found this group, this band of brothers. Walk away today, beside exhausted, be full b/c you are surrounded by this group, ready and armed to be there when you need it!

Welcomed an FNG to the mix, introducing Doughboy!

> That’s a wrap, Lumbergh

Posted on

Death by BURPEE


AO: > LavaField

QIC: > Lumbergh

PAX: > Danish, Tater Tot



CONDITIONS

A balmy damp day at the LavaField, 3 PAX entered the gloom only to exit from death of the burpees. Didn’t take long after the warm up to ditch the long selves and for the first time in weeks, show off their guns! It’s a great day to defeat the fartsack.

Warm Up (Circle of Pain)

  • 400m Mosey
  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Monkey Humpers x 10 IC
  • Low and Slow Merkins x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 25 IC

The THANG

Mosey to the storage shed wall

  • Forward arm circles x 20 IC
  • Hold x 10 IC
  • Backward arm circles x 20 IC
  • Hold x 10 IC
  • Seal Claps x 20 IC
  • Hold x 10 IC
  • Overhead Clap x 20 IC

First Round – Start on the Track

  • Bataan Death March
  • PAX starts on the track, first HIM drops for 5 burpees, while the rest run
  • When burpees complete, run down the PAX and call out next victim
  • 4 laps (Q controls pace when with the PAX and not doing burpees)

Second Round – Start on the Football Field:

  • Bearmuda Triangle
  • Place 3 markers in a triangle, 30 yards apart
  • 1 burpee, bear crawl to 2nd marker
  • 2 burpees, bear crawl to 3rd marker
  • 3 burpees, back to the start
  • COMPLETE 3 ROUNDS

Third Round – Mosey to Grass Field

  • Blockee Bergh
  • 1 Blockee, Murder Bunny 5 yards, alternate the Blockee and MBs till end line (25 yards)
  • Ladder up to 4 (moving from start line to end line)

Back to the Lightning Rod

6MOM

> Big Bois x 15 EC, LBCs x 15 IC, LBX x 15 IC, Leg Raises x 15 IC, Outlaws x 10 IC (both directions), finished with COT

Moleskin

Today my share is simple, this thing that we do here each Saturday, each beatdown is a tool to be and become better men. That said, the world we are facing today isn’t an easy one, arguably the hardest times my generation has faced. I’m here to tell you that in this moment, ‘IT’S OK, TO NOT BE OK’. It’s acceptable to be overwhelmed, struggling, unsure, out of control…

We are hear for each other, we must share with each other where we are in this season of life (and everyone moving forward). Carrying this burden alone, may lead to the walls falling in. I won’t let that happen. While this may not describe you and your season, it might be for your M, your shorty, your neighbor, mom, dad, brother, boss, employee, pastor…the darkness of depression can seep into any crack. Be aware, be vigilant brothers, be positive, be a light, and if you are unable to do so find one, ask for one, share your darkness.

As my guy Angus likes to say, and I share it with pride, if you haven’t heard this today or enough lately, I love each and everyone of you. And most importantly, remember our mantra

“Leave no man behind, but leave no man where you find him.”

“The great Leader knows that If his love is not great, then neither will be his leadership.“

ANNOUNCEMENTS:

There will be no Christmas beatdown at our AO’s, we will be offering some EC following the Saturday BD at the LavaField on the day after, encouraging everyone who can, to join us.

As we approach the new year, I want everyone to think of at least one person to invite out to a beatdown, our goal for January is 5 more to give it away to!

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Gotta Squat to Trot


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Danish, Milli Vanilli



CONDITIONS

Warm day the Lightning Rod, relatively dry coming in at 48F degrees. 4 PAX rolled in strong ready for a beat down.

Warm Up (Circle of Pain)

  • SSH x 25
  • Windmill x 15
  • Scissor Arm x 15
  • Monkey Humpers x 10
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 25

Mosey to the track

The THANG

First Round (start with low and slow squats (easy count x 30) line up on end zone):

  • 10 squat jumps, run 10 yards
  • 10 reverse lunge (each leg), run 10 yards
  • Alternate each exercise till at the other end zone

Second Round (start with wall sit (x 30), then line up on end zone):

  • 10 single leg deadlift (each leg), run 10 yards
  • 10 alternating leg raises (each leg), run 10 yards
  • Alternate each exercise till at the other end zone

Third Round (**Skipped due to time**start with glute bridge (x 30), then line up on end zone):

  • 5 fire hydrants (each leg), run 10 yards
  • 10 monkey humpers, run 10 yards
  • Alternate each exercise till at the other end zone

Back to the Lightning Rod

6MOM

> Ran out of time, finished with COT

Moleskin

With a new member to the PAX (Milli Vanilla), opened up with education around the resources available on F3nation.com, discussed the invaluable leadership tools, namely the Q-source. While we currently have a group of HIMs around and in the same life journey/moment, this understanding and awareness is to key to how you pour into those around you and how you also make yourself available to allow others to pour into you.

Hard looks and straight talk (tempered by love) get results

Because the desire of an older man to pass on what he has learned to a younger man is natural, the vertical relationship between Stone and Blade has existed since men first sought the Advantage of gathering together into Communities. But like all relationships, it takes skill and effort for the Whetstone to work. To obtain that skill, a HIM does not wait until he is retired to begin practicing it. He is about the business of Sharpening younger men even while he himself is being Sharpened.

Sharpening does not happen by accident. It must be done with Deliberatude within a vertical relationship between two men who set out to see it happen. It works best between men who are not at the same point of their journey. For a Blade to be Sharpened properly, the Stone must be the harder of the two, at least for a season.

Like the Shield Lock, the Whetstone is a relationship that is subject to the 3P: it must be Proximate, Purposeful and periodic to be Effective.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

A Whollata Tabata


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Danish, Herbie



CONDITIONS

> 4 PAX arrived with ideal PNW weather, 39 degrees with a few puddles from a nightly rain. No better way to close out the week than with a good old Lightning Rod beatdown. Herbie showed the squad how to never be late, being the first to arrive. Followed by Q, Bunny and Danish, who shoulder the load and helped bring the coupons to the LR. Get after it time!

Warm Up (Circle of Pain)

  • 5 minute Mosey
  • SSH x 10
  • Windmill x 10
  • Third Grade Exercise x 10
  • Monkey Humpers x 10
  • SSH x 10
  • Scissor Arms x 10
  • Slow High Knees x 10
  • Butt Kickers x 10

The Thang

Tabata Challenge (20 seconds on, 10 seconds off x 8 rounds)

Round 1

  • Merkins
  • Body Squat

Round 2

  • Shoulder to Shoulder Block Raises
  • Curls

Round 3

  • Plank Jack
  • Seal Jack

Round 4

  • Mountain Climber
  • Skater Hop

Round 5

  • Plank Alternating Arm Bench Taps
  • Plank Alternating Foot Bench Taps

Mosey for 5 minutes

6MOM

> Big Bois x 15 (EC), Leg Raises x 15 (EC), Raised Arm LBCs x 15, Outlaws x 15 (each direction), Star Plank x 15

> MUMBLECHATTER: ‘Friday, Friday, Friday’ was yelled out to help push the idea that we almost thru the week! Quickly followed by Bunny saying he was earning his pizza tonight…which lead to a ‘Pizza, Pizza, Pizza’ war cry. Then in our best announcer voice shouting ‘Lightning Rod’. Classic Portland, things got weird as we pushed through the pain.

Moleskin

Jim Valvano’s 10 anniversary of ’83 Championship Speech, his last public speech

“Let me tell you what the ‘83 team means to me,” he began. “They are special not because they put that banner up there, they’re special because they taught me and the world so many important lessons.

“Number one, hope — hope that things can get better, in spite of adversity. The ’83 team taught us that when Dereck Whittenburg went down and everybody said there is no way we could win. A kid named Ernie Myers stepped in and we lost a few, then we won a few and then Dereck came back.

“One sportswriter said — I remember my favorite quote was that ‘trees would tap dance, elephants would drive in the Indianapolis 500, and Orson Welles would skip breakfast, lunch and dinner before NC State figure out a way to win the NCAA Tournament.’

“Well, this team taught me that elephants are going to be driving in the Indy 500 someday. They taught me to hope.

“The ’83 team taught me about dreaming, and the importance of dreams, because nothing can happen if not first a dream. If you have someone with a dream, if you have a motivated person with a goal and a vision, if you have someone who never gives up, who has great hope, anything can happen. That team taught me that persistence, the idea of never, ever quitting.

“Don’t give up! Don’t ever give up!”

Valvano spoke individually to every member of the sell-out crowd, whether he knew it or not.

“The ’83 team gave you hope, gave you pride, told you what hard work was about,” he said. “It gave you the meaning of believing in a cause.

“And lastly, what they taught me, which is so important, is to love each other. We don’t talk enough about that in sports, but I can tell you, if you ask me what was said along the line as we went down the row [to greet each player], that word love was used most of the time. As in, ‘Coach, I love ya.’ As in me saying, “Thurl, I love ya.’ And ‘Terry, I love ya.’ And ‘Whitt, I love ya.’

“They taught me what love means. When you have a goal, when you have a dream and when you throw in that concept of never stop believing and loving each other, you can accomplish miracles. And that’s what the ’83 team taught [us].”

> That’s a wrap, Lumbergh

Posted on

Cool Runnings


AO: > LavaField

QIC: > Lumbergh

PAX: > Danish



CONDITIONS

> Cool brisk morning, perfect start to the day. Rolling into the LF at 42 degrees, ready for miles!

Warm Up (Circle of Pain)

Mosey 400 meters

  • SSH x 25
  • Windmill x 20
  • Scissor Arm x 15
  • Monkey Humpers x 10
  • Slow High Knees x 15
  • Butt Kickers x 20
  • SSH x 25

Mosey to the start

The THANG

  • Merkin Mile (25 merkins, 1 lap x 4)
  • Coupon carry, Summit the bleachers and down the backside and back to the track
  • 25 Curls
  • Jump Squat Mile (25 squats, 1 lap x 4)
  • Coupon carry, Summit the bleachers and down the backside and back to the track
  • 25 Curls
  • Big Boi Mile (25 Big Bois, 1 lap x 4)
  • Coupon carry, Summit the bleachers and down the backside and back to the track
  • 25 Curls
  • OH Press Mile (25 OH Presses, 1 lap x 4)
  • Coupon carry, Summit the bleachers and down the backside and back to the track
  • 25 Curls

6MOM

> Finished with COT

Moleskin

FAILURE (Q4.5)

An Undesirable Outcome That Builds The Leadership Foundation

Failure is the crucible of the Leadership Development Process

The reason is that Failure is a crucible. It is the forge by which a Leader is purified through the burning away of his me-first self-regarding nature. It matures him. Without Failure (and lots of it), a Leader will retain too much of who he was and keep doing what he did, rather than being fully transformed into what a Virtuous Leader is and consistently do what a Virtuous Leader does. A man cannot become a Virtuous Leader without the chance to Fail and learn from it. Through Failure he learns how to truly sacrifice and subordinate himself to needs of the Group and its Members. It is Failure that teaches a man to Live Third.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Bye, Bye Legs


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Danish, Dockers



CONDITIONS

> Another beautifully gloomy day in the PNW, 43 degrees, with a little moisture to keep us a cool and ready for the Thang!

Warm Up (Circle of Pain)

  • SSH x 25
  • Windmill x 15
  • Scissor Arm x 15
  • Monkey Humpers x 10
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 25

Mosey to the track

The THANG

50 Squat Jacks

Slow n low squats IC x 40, mosey across the field (stay together)
SnL IC x 30, mosey across the field and back
SnL IC x 20, mosey across the field three times
SnL IC x 10, mosey across the field there and back twice

wall sits x 40 IC, run the length of the track
x 30 IC, run the length of the track and back
x 20 IC, run the length of the track three times
x 10 IC, run the length of the track there and back twice

50 Skaters

Back to the Lightning Rod

6MOM

> Finished on the 6, Flutter kicks x 15, Spread Eagle x 15

Moleskin

First one start with a song that I listen to to help shape my mindset and aid me in my approach for the day. The song is ‘Revolutionary’ by Josh Wilson

“Maybe you’re not like me
Maybe we don’t agree
Maybe that doesn’t mean
We gotta be enemies
Maybe we just get brave
Take a big leap of faith
Call a truce so me and you
Can find a better way

Let’s take some time, open our eyes, look and listen, yeah
And we’re gonna find we’re more alike than we are different, yeah

Why does kindness seem revolutionary
When did we let hate get so ordinary
Let’s turn it around, flip the script
Judge slow, love quick
God help us get revolutionary“

Not only is the message strong, this song reminds me that we have so much to be thankful for. And while the wait of the world hangs in the balance, there are so many struggle under it. We should showcase our gratitude, especially as we lead into tomorrow’s holiday and it’s core principles.

“The only guarantee in life is death, and the only guarantee in death is its shocking unpredictability.” ― Brian Herbert, The Machine Crusade

While the weigh of this sentiment is not lost on me, the intention is simple, encouragement to live for the moment. The end of our days will come, but have a profound opportunity to seize the time in front us and make the most of it. I lay this break b/c I recently lost a colleague unexpectedly. She was amazing person and gave her most day in, day out, and sadly she past away of the weekend. This came as a big shock to many and just wanted to speak into a little bit of what has been on my heart lately. We don’t know what tomorrow brings but do know what we can do with our day today. Pour into yourself, your family, and others. Be a beacon of light that draws people near and be grateful for it.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Shothouse 1000 Part Deux


AO: > LavaField

QIC: > Lumbergh

PAX: > Tater Tot, Bunny



CONDITIONS

> 37 degrees and dry, beautiful day to get the work in! Pretty pumped, Bunny’s first Saturday beatdown!

Warm Up (Circle of Pain)

  • 400 meter mosey
  • SSH x 20
  • Windmill x 15
  • Third Grade Exercise x 15
  • 400 meter mosey
  • SSH x 20
  • Scissor Arms x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • 400 meter mosey

The Thang

Goal of this exercise is to do 100 reps of each movement, complete one at a time, when you finish one movement, run to the top of the stadium and back, start on the next movement.

  • Merkins
  • Dips
  • Squats
  • Big Bois
  • Shoulder Taps (Hard Count)
  • Step Ups (Easy Count)
  • Squat Jacks
  • Plank Jacks
  • LBCs
  • Burpees

6MOM

> Flutter kicks x 15, Flutter jacks x 15, Outlaws x 15 (each direction), Plank x 15, Pickle Pounders x 15

Moleskin

> This holiday has definitely been over commercialized, but there is a core purpose, which is to give our thanks to the forces of nature and the people in our lives for the great bounty of good things bestowed upon us. Everyone has something to be thankful for and most have many blessings to count. Make sure others see how grateful you are for the blessings in your life and help them do the same by your example. I’d like to go around the circle and have each of us talk about one thing were thankful for.

On that note, I am thankful for my family, having a roof and food to provide them, my ever developing faith, and for the gift of F3.

> That’s a wrap, Lumbergh