Author: Lumbergh

Posted on

We be running


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Danish, Bunny, Herbie



CONDITIONS

> 48 degrees, and WET, nothing can prevent this PAX from the mission, nice day for a little track grinder!

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 track

The THANG

Merkin Mile (25 merkins, 1 lap x 4)

Jump Squat Mile (20 squats, 1 lap x 4)

Back to the Lightning Rod

6MOM

> Finished on the 6, Flutter kicks x 25, Flutter Jacks x 25, Spread Eagle x 25 (plus 28 more to round out time)

Moleskin

RECRUITING LEADERS:

People are motivated by?

a. Easy, low commitment tasks

b. A timid leader with a lack of vision

c. Awkward drive-by guilt trips out of our desperation

d. Vision-drenched, significant changes

High capacity leaders respond better to?

a. Broad upfront calls

b. Slack blasts, and DMs

c. Not even being recruited

d. Personal taps on the shoulder

High capacity people need to be given a SIGNFICANT CHALLENGE. Without it, it’s easy to skirt the call or not investment.

Hold the PAX accountable by refusing to let the PAX off the hook. If you don’t you give permission to the PAX to dishonor the value of mission. Our mission is clear and big, there is value in what we do here each day, in what we do, how we invest into this process and when we show up.

What’s one way you can improve as a recruiter of leaders?

How will it affect the culture of our service as more people begin to contribute?

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Pet Sounds


AO: > Lava Field

QIC: > Lumbergh

PAX: > Danish, Angus, Wetbag, Tater Tot, Baguette



CONDITIONS

> 39 degrees, bit of frost on the field, partly cloudy…perfect day to grind!

Warm Up (Circle of Pain)

Mosey 400 meters

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

Mosey 400 meters

The THANG

Football Field Pet Themed Walk (2 Rounds):

  • Bear Crawl 20 yards, run back to end zone
  • Backwards Bear Crawl 20 yards, run back to end zone
  • Gorilla Walk 20 yards, run back to end zone
  • Crab Walk 20 yards, run back to end zone
  • Murder Bunny 20 yards, run back to end zone
  • 10 Blockees
  • Run 100 yards and back

Carry Coupons to Stadium Stairs (2 Rounds).

  • 10 Merkin Alternates (HC)
  • Frog Jump Up Stadium, down opposite side, jog back to block
  • 20 KB Swings
  • Cobra lunge (side lunging, step up one step, side lunge back to other side, step up one step) up Stadium, down opposite side, jog back to block
  • 30 Overhead Press
  • Stork Walk (two step lunge climb) up Stadium, down opposite side, jog back to block

Weighted squats (30), Shoulder to Shoulder (30), Curls (30) – In cadence (slow count, basic count)

6MOM

> Finished on the 6, Flutter kicks x 15, Flutter Jacks x 15, Spread Eagle x 15, LBCs x 15, Big Bois x 15, Outlaw x 10 (each direction)

Moleskin

THE POWER OF STARTING YOUR DAY RIGHT:

A couple of things I want you all to think through this weekend. First ask yourself this simple question; Does my morning ritual energize or drain you before starting your day? How we start our day matters, we’ve all experienced days where you wake up in a fog or are stressed around some aspect of your life, this connection follows us throughout the day. What I’d like us all to do is to think about this challenge that was put down recently at my church, our Pastor challenged us to implement ‘Quiet Time’ to begin our day. This simple concept is often difficult to implement and commit to make it habit forming but yet is incredibly easy and of tremendous value.

My ask today is that each of you look for ways to start your day off with ‘Quiet Time’. Each morning, use this time (15 mins) to tackle an example below that will energize your body, mind, and/or spirit:

  1. Faith –> Read Scripture and pray
  2. Leadership investment –> F3 Q-Source study program
  3. Eat a healthy meal with no distractions –> find time to fuel your body without engaging in anything beyond yourself
  4. Meditation –> in a truly quiet environment, sit, be present, deeply breathe and center yourself
  5. Plan your day –> Write a list of goals/objectives/to-do’s for the day and structure your day around it
  6. Think about ways to impact your community/family –> Use this time to plan check in’s with friends and family, be intentional, form your thoughts and conversation plan to approach this with them.
  7. Exercise –> F3 workouts, run, yoga, stretch

These are merely resources that will aid you in your day to meet it with healthy and positive energy. Curate this approach to meet your personal situation and find ways that will allow you to be successful.

“You can’t be deeply influenced by that which you don’t know” – R. Kent Hughs

Great share from Danish about the meaning of investing into structure and how much energy/value this provides. Not only was there good mumblechatter following the COT but a Bald Eagle landed on the lights around the stadium. Great finish to a great day!

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

100 Meter-Repeater (10.30.20)


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Walkman, Angus, Bunny, Herbie, Danish



CONDITIONS

> 48 degrees, cloudy, with a few sprinkles of rain.

Warm Up (Circle of Pain)

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

Mosey to the track. 10 inch worms (hand walk out, leg walk in)

The THANG

ROUND 1 (x 15 of each exercise)

  • Run 100 meters, 15 merkins, jog back to the start
  • Run 100 meters, 15 Mike Tysons, jog back to the start
  • Run 100 meters, 15 Burpees, jog back to the start
  • Run 100 meters, 15 Squats, jog back to the start

Run 800 meters

  • Run 100 meters, 25 Rowers, jog back to the start
  • Run 100 meters, 25 Freddie Mercury’s (HC), jog back to the start
  • Run 100 meters, 25 Outlaws, jog back to the start
  • Run 100 meters, 25 Big Bois, jog back to the start

Mosey back to LR!

6MOM

> Finished on the 6, Flutter kicks (x 15), LBCs (x 15), Box Cutters (x 15), Hold The Six (x 15)

Moleskin

> Men recognize the Advantage of mutual defense

“Man the hunter is also born hard-wired to protect himself and his loved ones from other hunters. Recognizing strength in numbers, we combine into Communities for our mutual protection from aggression. When threatened, we lock our individual shields together into a defensive wall to repel the invader. While both threat and defensive means have evolved throughout history, this elemental fact of who we are has never changed. The HIM locks his shield with other HIMs to protect the people behind the wall.

A healthy Community will have multiple Shield Locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich us all. The HIM recognizes his Shield Lock as an essential relationship within his Concentrica and one of his most important Teams. He takes great care in nourishing it as he knows he can neither hunt nor defend alone.”

> That’s a wrap, Lumbergh

Posted on

LavaField Gasser


AO: > Lava Field

QIC: > Lumbergh

PAX: > Angus, Danish, Tater Tot, Cradle, FNG (WetBag)



CONDITIONS

> Ideal GLOOM day, 48 degrees and cloudy.

Warm Up (Circle of Pain)

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

Mosey 400 meters

The THANG

Football Field Gassers:

  • Rifle Carry 10 yards and back
  • 10 Merkins
  • Rifle Carry 20 yards and back
  • 10 Merkins
  • Continue to 50 yards and back
  • 10 Merkins
  • Murder Bunnies 50 yards and back
  • 10 Merkins
  • Murder Bunnies 40 yards and back
  • 10 Merkins
  • Finish on 10 yards and 10 Merkins

If you stop, you owe 2 burpees. Run yards and back to finish (each circuit).

Carry Coupons to Stadium Stairs (3 Rounds).

  • 10 Block Curls
  • W/ Block, Snake Climb Stadium
  • 10 Racked Squats,
  • W/ Block, Snake Climb Stadium

Side Shuffle to 50 yard, switch direction side shuffle to end zone (2 Rounds)

6MOM

> Finished on the 6, Flutter kicks x 15, LBCs x 15, Big Bois x 15, Hold Six inches x 15

Moleskin

> From the QSource (POSITIVE HABIT TRANSFER (Q2.4))

I’ve been discussing being Missional and serving a purpose. There are many steps to take to be on mission, often times it’s first identifying the desired mission (or assigned) then determining the path needed to prepare for said mission. With that, I want to talk about some key takeaways from the Positive Habit Transfer portion of the Q-Source.

“IMPACT is an acronym formed by the different aspects of what HIM does to achieve strong effect through forcible contact:

Influence: igniting a powerful desire for Movement
Missionality: Serving in the High Impact Zone
Positive Habit Transfer: ingraining Advantageous tendencies in others
Accountability: submitting to Standard through Enforcement and Consequence
Correction: zealously advocating for shared virtue
Targeting: initiating Missionality in others

Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. But it doesn’t work that way. Most people need forcible contact from another person in order to replace their negative Habits with positive ones. This help is best delivered in the form of the Positive Habit Transfer (PHT) .”

My goal here at the Saturday AO is to drive home the value proposition embedded in the Q-Source. We will be looking to establish Coffeeteria’s moving into 2021 and laying the bricks of leadership on you all.

Remember –> Plant, Serve, Grow.

Had an FNG in the midst, learned a lot about Ben (Virginia boy, learned up at Elon, favorite food steak, and his first job was baggin’ groceries at Martin’s. Funny story – but you gotta meet him to find out). Introducing, WetBag to the Nation!!

> That’s a wrap, Lumbergh

Posted on

Find a coupon, pick it up, all day long you’ll have good luck!!

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Dockers, Bunny, Walkman, Buckin’ Bobcat, Danish

Conditions

> Nice fall day, coming in at a cool crisp 47 degrees, partly cloud with the occasional sprinkle throughout the workout. Most of the PAX arrived early, Walkman and Buck assisted with carrying the coupons to the LR. Dockers arrived just in time!

Warm Up (Circle of Pain)

> At the LR:

  • SSH x 20
  • Windmills x 20
  • Squats x 20
  • Dips x 15
  • Merkins x 10
  • Flutter Kicks x 25
  • Hello Dollys x 20
  • SSH x 10

The Thang

> Three Rounds (100 count per exercise), Run (approx. 100m) lap before and after each round

ROUND 1

  • Overhead Press
  • Curls
  • Vertical Block Press
  • Bent Over Row

ROUND 2

  • Decline Merkin (modified to 50 count)
  • Squat
  • Tricep Curl
  • Shoulder to Shoulder Press

ROUND 3

  • American Hammer
  • KB Swing
  • Flutter Kick with Block Raised
  • Outlaws with Block Raised (50 each way)

Minimal mublechatter throughout, must of been a good one. Pushed for encouragement across the PAX to push thru the pain. Glad to see the group comz and support. The goal today was not to get it done, the goal today was to not stop and push past the pain. Be comfortable with the uncomfortable.

6MOM

> Flutter kick (20), Six inch leg raise hold (20), Spread Eagle (20)

Moleskin

DISRUPTION: QSource F1 (https://f3nation.com/disruption-f-1/)

A leader is a person who can influence people to do things that they would not have done otherwise. 

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place.

Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

A couple weeks back we talked about being missional. My mission is to strengthen my mind and body, focus on leadership but committing to a healthier lifestyle that leads me to weight loss but most importantly happiness in myself as I move thru this journey.

Today, I challenge all of you to consider your mission, then post it to Slack channel, so we can support you on your personal journey and I can hold you accountable.

> That’s a wrap, Lumbergh

Posted on

#ForHudson (10.17.20)


AO: > Lava Field

QIC: > Lumbergh

PAX: > Angus, Danish, Title IX (Eugene, OR)



CONDITIONS

> Perfect 53 degree, partly cloudy, mostly dry day at the Lava Field to pay a tribute. Solid core of HIMs present to pay respect #ForHudson and to lift our brother Nomad from NW Arkansas.

PAX arrived early to get the TRIBUTE setup, shout out to Danish and Angus for the extra hands. We had the distinct pleasure to welcome this week’s down ranger, Title IX from Eugene, OR (by way of Knoxville). A quick centering on what we were here to accomplish and to plant the seed of encouragement to push through the pain, as this is bigger than us.

Warm Up (Circle of Pain)

  • SSH x 25
  • Scissor Arm x 20
  • SSH x 25

Mosied to the parking lot as we thought there was a Walkman siting, there wasn’t. Did 10 squats to settle our disappointment. Mosied back to opposite end of the track. Grabbed some space on the tool shed wall. Warmed up the quads with some wall sit shoulder work. OH Press x 15, Little arm circles x 10 (both directions), Moroccan Night Club x 10, Scissor arms x 10, OH Press x 15

The TRIBUTE

#ForHudson

5 ROUNDS:

  • H – (8) Hand Release Burpees
  • U – (21) Upright Rows w/ coupon
  • D – (4) Dan Taylor’s <1 squat, 4 alternating lunges>
  • S – (19) Spiderman Merkins
  • O – (15) Outlaws (both directions)
  • N – (14) No Surrenders
  • Finish the set with a 418 meter run

Completed the Tribute.

Coupon carry 100 yards to other end of the field (dealer’s choice). Spaced coupons across endzone for some work.

  • Murder Bunnies 20 yds
  • Run back to end zone and back 20 yds
  • Murder Bunnies 40 yds
  • Run back to end zone and back 40 yds
  • Murder Bunnies 60 yds
  • Run back to end zone and back 60 yds
  • Murder Bunnies back to 40 yds
  • Run back to end zone and back 40 yds
  • Murder Bunnies back to 20 yds
  • Run back to end zone and back to 20 yds
  • Murder Bunnies to end zone

6MOM

> Finished on the 6, Flutter kicks x 15, 3 x LBC’s

Moleskin

> From the QSource (First-Q Resource)

” We do not show up at F3 for ourselves. We show up for the man standing beside each of us. One undeniable truth, 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 accomplish F3’s mission to invigorate male leadership in our community.”

Today we worked hard and left it all out there #ForHudson and our brother Nomad from NW Arkansas. Today we are a nationwide community. I shared this passage, to remind us why we show up, what we do in the gloom shapes who we are and the communities we live in and participate in. While we may not know Nomad or Hudson directly, we know this is exactly what Nomad would do for anyone of us. Our shield’s are locked with you, your family, the NW Arkansas community, and to all the men of the F3Nation. TAPS.

Followed by the presentation of the shovel flag from Portland to Eugene.

Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Lava Field Launch Redo – Gobbler Special


AO: Lightning Rod

QIC: Lumbergh

PAX: Bunny, Dockers, Danish, Angus, and Walkman.


CONDITIONS

Another beautiful gloomy fall day in the PNW, registering at 51 degrees, wet grounds and a few sprinkles. PAX was geared up and ready to roll for the always early (1min) Q.

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
  • Overhead Press x 15
  • SSH x 25
  • Squats x 15
  • SSH x 25

The Thang

> THE GOBBLER SPECIAL (carrying on the DEJA VU theme)

Mosey to track

30 Mins of WORK

  • 400 meter run
  • 10 Merkins
  • 20 Squats
  • 30 Rowers

Mosey back to Lightning Rod

PAX pushed hard thru the WOD, Danish (of course) and Walkman pacing the group. Q and Dockers holding down middle of the pack, pushing the front. Angus encouraging Bunny (back for his second workout of the week!!!), using the PDX mantra –> “We’re doing more than most.” The idea here is simple, this is not a get down on yourself or compare yourself moment, rather an investment in to your personal development, your leadership, your fitness. The PAX are here to empower and push each other, “It’s you against you.”

6MOM

> Flutter Kicks, Outlaws (both directions), Spread Eagles

Moleskin

All humans are here for a distinct and unique purpose that only YOU can fulfill.

The journey all men are on, is unique. You can learn from those before you, those around you, but ultimately your path is yours. F3 imparts knowledge, fellowship, and core principles to help you navigate this path. Along with your faith element or belief beyond yourself, these learnings will aid you in life.

During times of challenge, when the world seems to be filling in on top of you, it’s often attributed to the fact that we try to fulfill someone else’s calling and are not being true to our own. In these moments, we as the PAX need to be ready to help our brothers, pick them up, shepherd them, listen.

Announcements

See everyone Friday!

Also, this Saturday at the Lava Field –> Clackamas High School at 7am, we’ll be living out the 2nd F. Notified the PAX of the call out from F3 Northwest Arkansas, that our Brother Nomad, lost his son on 10/3. In a show of solidarity and support, a workout was built in his memory #ForHudson. We’ll be completing this in his honor and encouraged all to attend not just for our brothers in PDX but nation wide.

> That’s a wrap, Lumbergh

Posted on

Shothouse 1000 (F3Chattanooga)

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Lumbergh (Q), Walkman, Buckin’ Bobcat, Danish, FNG

Conditions

> A perfect Oregon morning, 54 degrees, also known as ‘Gettin’ After It Weather’ or ‘GAW’…yes, I just made that up!

PAX was there, ready to blast, Lumbergh (Q) late to the party, arriving early by 1 min…might need some 2nd F to get this thing tightened up. FNG rolled up in time for joining in SSH.

Warm Up (Circle of Pain)

> At the LR:

SSH x 20, Imperial Walkers x 10, SSH x 15, Little Baby Circles (Fwd & Bkwd) x 10, Scissor Arms x 15, SSH x 10

Mosey to Track for the THANG..

The Thang

> Kicked off with 10 inch worms (hand walkouts to plank, walk legs to hands, repeat for count)

100 of each exercise below, run to top of bleachers after completion of each exercise

  • Merkins
  • Burpees
  • Dips
  • Squats
  • Big Bois
  • Shoulder Taps (Hard Count)
  • Alternate Side Lunge (Easy Count)
  • Squat Jacks
  • Plank Jacks
  • LBCs

None of the PAX completed the THANG, mosey back to LR…mummblechatter on the mosey, Lumbergh (Q) called out PAX for not getting it done (self included), put PAX on notice >F3Chattanooga must be fitter if they can get it done< let PAX know that we’ll be doing this again to measure progress.

6MOM

> LBCs x 25

Moleskin

Three variations of kindness:

‘Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.’ -Ephesians 4:32

“As a mother even with her own life protects her only child, so should one cultivate immeasurable loving-kindness towards all living beings.” — Buddha, The Metta Sutta

‘The Golden Rule: Do unto others as you would have them do unto you.’

Emphasis on kindness and provided multiple views of similar applications and approaches to life, depending on your own personal mantra and/or faith principles. Implored the PAX to take up this offering b/c nothing is promised, all we have guaranteed is the day in front us. Be present, be kind, show up, lead with kindness, pick those up who fall, so when you fall they are there to pick you up, be humble.

Shared a recent situation where my sister-in-law was in a horrific car accident (this past Sunday which caused me to prioritize family and miss the Monday post). Her car was t-boned as a car ran a red light, flipping her vehicle, needed assistance to even get out. Fortunately, came out relatively unscathed (whiplash and shoulder sprain). Take away is that in a second your life can and will change, how we behavior and navigate the life we are given will certainly shape not only the life we have on earth but the legacy we leave on it.

Wrapped up with Count-A-Rama and Name-O-Rama. Had a new FNG, Jonah…learned a bit more about him (lots of options Jonah and the Whale, Jonah Hill inspos), ultimately arriving at nugget of info from how/where he met his wife. PAX introducing ‘DOCKERS’.

> Last call, Lumbergh

Posted on

Mike Tyson Runs?

AO: Lightning Rod

QIC: Angus

PAX: Lumbergh (Q), Angus, Danish, Walkman, Tater Tot

Conditions

55 Degrees with clear skies. No tears, grind for weekend beers!

Angus was early, yet again, holding strong to never being late. Danish was zoning, ready to crush whatever came his way. Walkman waffled between showing off his new manicure or getting the gloves he left in his car to assist with coupon work (jk on the manicure part). Warm up started and out of the fryer popped Tater Tot, slightly tardy but HERE, that’s more than most!

Warm Up (Circle of Pain)

SSH x 20
Imperial Walkers x 15
SSH x 20
Scissor Arms x 15
SSH x 20
Third Grade Exercises x 15

Mosey to the Track with Coupon, if you stop you squat (x 10 as a PAX)

Place coupons at the 50 yard line of the track, split into two groups

The Thang

Alternating stations, start with run, complete your station, run again complete other station (goal is 5 rounds of each finishing with the run)

Run 400m

Station 1 with Coupon
Thrusters x 10
KB Swing x 10
Curl to press x 10
Weighted Squat x 10
Vertical Block Press (on your six) x 10

Run 400m

Station 2 without Coupon
Burpees x 10
Mike Tysons x 10
Big Bois x 10
Spread Eagle x 10
Box Cutters x 10

Run 400m

Banter — Walkman/Angus/Lumbergh joked about time management with recent Qs, Angus showed true leadership admitting time gap in recent Q and the ability and agility and utter BS required to fit in an impromptu 5 min exercise…

PAX was laughing a lot this Friday, in between some major huffing and puffing, glad to see the 2nd F growing deep roots in the Portland Gloom.

Mosey back to the Courtyard

6MOM

Flutter Kicks 15 count, LBCs 15 count, Plank ran out the clock

Moleskin

https://f3nation.com/commitment-q3-9/
Comprised of two components “unwavering LOYALTY to the group and the unflinching DETERMINATION to accomplish it’s mission.”
  1. Loyalty requires the abandonment of self, HIMs put the interest of his group and the needs of its members before their own.
  2. While loyalty manifests itself most often in the things a man won’t do, determination is measured by the things he will and does do.

F3Portland is only as strong as those standing next to you. Invest in each other, commit to the mission, and lead more FNGs to this wealth of knowledge, strength and brotherhood.

_that’s a wrap, Lumbergh