Author: leemcpherson5989

AO: Lightning Rod

QIC: Kiwi

PAX: Herbie, Bob Evans, Free Lunch, Lumbergh, Bend and Snap, Pops,

Conditions

46, Dry and crisp. Beautiful fall day

Warm up

3rd grader x 15
Halos x 10
Windmils x 15
Monkey humpers x10
ssh x 20

The Thang

Mosey to the field with your coupon.

Wall sit overhead press with coupon x 15

Doras with one partner running to 20 and 30m while other partner does 75 thrusters

Doras with one partner bear crawling 20 and 30 m while the other partner does 50 coupon bigbois

mosey to bars, Rows with feet on coupons x 10
10 second count
Rows with feet on coupons x 10
10 second count
Rows with feet on coupons x 10

mosey to field:
Doras with one partner doing squirrels and the other lunge walking to the 20m and back

Mosey to bars:
weighted coupon dips x15
10 second count
weighted coupon dips x 15

Bear plank x10 (long count) – plank with knees at 90, 1-inch off ground

Bear walk side to side (2 steps each direction as 1 count) x 10

Bear walk side to side with kick (2 steps each direction as 1 count) x 10

Bear walk forward and back with merkins (2 sets up, merkin, two steps back, merkin) x 5

Tuck jump, shuffle tuck Jump x 10 (hard count)

leg raises x 20 count

COT

I shared a banksy quote :

“If you get tired, learn to rest, not quit”

It is important to take the time you need to rest and recover. I talked about my progress at F3 and how even through it has felt like my body couldn’t do exercises one day, I would find during the resting times my body was slowly adapting to getting stronger. It is in the resting time periods that our body actually adapts and grows. It is important to know you hit your limit then rest, and not get discourage but that and quit.

Free lunch shared their own experiences in resting and adapting over time.

Chur, bro!
Kiwi

AO: Lightening Rod

QIC: Kiwi

PAX: Herbie, Ghost, Danish

Conditions

45 degrees with water on the ground. Say goodbye to summer

Warm up

• 10x 3rd grade exercise
• 10x scissor arms
• 5x forward then 5x reverse arm circles
• 15x windmills
• 10x halos
• 10x monkey humpers
• 10 x SSH

The Thang

Mosey to field do 800m of pick up the 6 with 3 burpees.

perform the list of exercise as 1 min on with 15 second rest between each set

• Typewriter Rows
• Frozen Freddies
• 3 second hold Rows
• Seated Squats
• Normal Rows
• Burpees with jump tuck
• Run 400 m (if done before others do BDE Burpees till 6 is in)
• typewriter Rows
• Kraken Burpee with 1 merkin
• 3 second hold Rows
• x factors
• Normal Rows
• Run 400 m (if done before others do BDE Burpees till 6 is in)
• Typewriter Rows
• Kraken Burpee with 1 merkin
• 3 second hold Rows
• Frozen Freddies
• Normal Rows
• Run 400 m (if done before others do BDE Burpees till 6 is in)
  

6MoM

1 min box cutter

1 min plank

COT

Talked about stress. Last week I had a panic attack for the first time in my life. Seems like the group is stressed and pull thin at the moment. I encourage and ask everyone to check in with themselves on stress levels and check in on each other right now. It is a hard time many. Danish shared his own stories relating to stress and that it is helpful to put things into perspective. Most things aren’t life or death. Herbie shared about the importance to have boundaries at work to prevent burnout. Ghost shared the importance of sharing what your are going through and being vulnerable.

Honored to be here,

Kiwi

A0: Lightening Rod

QIC: Kiwi

PAX: Free Lunch, Herbie, Walkman , Ghost

Conditions

64 with an ashy rain settled from the night before

Warm up

20xSide Straddle Hop’s
10x sumo walkers
10x monkey humpers
10x Windmillls
10x slow high knees

The Thang

Warm up with ‘categories’:

get in a line and each do an exercise. The first person does burpees, next does lunges, next does imperial walkers, next person does merkens, the next person does plank, and the final person does squats. Keep doing the exercise non stop and 1 person calls out a category. It then moves down the line with each person having 3 seconds to list something in the category. I.e if the category was birds, the first person would say penguin, the next would say seagull, etc. until someone runs out of birds and then must go to the end of line while everyone moves up one exercise/location. continue for 7 minutes

5 person relay race:

4 people separate to corners of a rectangle 25 meters by 15. Each person performs one of the following exercises at each corner.

Burpees tuck jump
Bonnie Blairs
Merkins
Man makers

The fifth person sprints from one corner to the next. Once there he replaces the person doing the exercise and they sprint to the next corner to replace the next person doing the exercise. Continue till all people have completed 4 complete relays.

5 person relay race with Murder Bunnies

Same format as before but replace sprinting with Murder Bunnies and the four exercises at the corners as:

Tick tocks
Box cutters
Big bois
Frozen Freddie

Repeat for time

Mosey back

20 x reverse snow angels

outlaws x 5 each direction

COT

For the COT we talked about consistency. How it is easy to see the impact others have on the group when the decide to fart sack. It is noticeable when people don’t show up and it feels icky. However we often don’t consider how much our own absence affects the group. We talked about the difficulty in holding people accountable when we don’t know what attendance people are committed to. Kiwi, Free Lunch, and Walkman committed to starting each week committing to how many days they will be attending. Anyone that wishes to pick up the habit is welcome to join.

Kiwi

AO: The Lighting Rod

QIC: Kiwi

PAX: Free Lunch, Samurai

Conditions

62, the sun is coming up later and later. Starting to feel like fall.

Warm up

Windmill x 15

Ass kickers x 12

Sumo-imperial walkers x15

Monkeyhumpers x15

Forward arm circles x 15

Reverse arm circles x 15

Mosey down to the track and around twice. Had each person tell my about their day yesterday with out using a merkin word. I.E every time they use a noun, stop the run and do the same number of merkins as the noun. The next person tells about their day without using verbs, etc.

The Thang

Start on one corner of the football field. Sprint the short distances, jog the long distances as you go around the outside of the field. At each corner perform the exercises. SSH on your back, Bonny Blairs, Peter Parkers, and TickTocks. Repeat, adding en every lap. Finish up with 10 -3 second holding rows and mosey back.

6MoM

Box cutters x 20

Leg lifts x 15

Outlaws x 10 ea way

COT

A big shout out to all of our fellow men running the HTC. It takes work and dedication to do something like like that and it is an inspiration to us all.

Also a big shout out to everyone finishing up their Go30 for the month.

I shared how I really want to see go30 be a big place in the process of F3. Each month as the new month starts we will be announcing a theme that people can choose to participate in or not as they wish. This months theme was suggested by Straycat as “declutter”.

Samurai shared about when he was cleaning out his grandfather’s stuff and realized how much stuff we accumulate. He found when he clears out physical things, it leads to mental, and eventually spiritual space.

Excited to to see everyone again once summer slows down.

Kiwi

AO: Lightning Rod

QIC: Kiwi

PAX: Danish, Free Lunch, Bob Evans, Ghost

Conditions

62s degrees, crisp, and beautiful

Warm up

• Imperial walkers x 15 IC
• Arm scissors
• Arm Circles x 10 IC (Fwd & Bkwd)
• 3rd grade exercise x 10 IC
• Windmill x 10 IC

The Thang

Mosey to the baseball field

Start at home plate. One legged Bear crawl to first base. Do 10 Merkins, Duck walk to 2nd base. Do 10 Bonnie blairs. One legged bear crawl to third base with other leg. Do 10 big bois, Crab walk to home plate. Do ten count of wall sits. Start around the bases again.

Go until time, increasing by ten as you go past home run.

Mosey back

15 x Box cutters

CoT

Share the quote:

“The difference between a stumbling block and a stepping stone is how high you raise your foot.” ~ Benny Lewis

We went through a meditation one what is the most important thing we want to focus on in our lives and what is one things we can do this year, this month, today to work towards it. Talked about setting our go30 goals. I shared my goal of being more rested and focused so I could be a better leader. I wanted to start tracking my sugar, mood, sleep quality, caffeine, and chocolate intake to see what might be causing restless nights.

Bob Evans shared his goal of posting everyday to prepare for the grizzly ruck

Free lunch shared his go30 of wanting to network in his business more.

Danish shared his frustration with seeing people fall back on their goals.

We all expressed that we missed Herbie

-Kiwi

QIC: Kiwi

PAX: Slash, Walkman, Kiwi, Samurai,

Conditions

65 degrees with 100% chance of beat-down!

Warm up

imperial walkers x 15

scissor arms x 15

ass kickers x 10

3rd grade exercise x 15

Monkey humper x 15

windmill x 15

Tennis courts

The Thang

Mosey to the roundabout, 10 merkins, then mosey to the tennis courts. complete circuit of lunge walk to half of tennis court, 10 merkins, broad jump back, jog to monkey bars. Do 10 pulse jumps squats. Go across monkey bars doing a pull up each time you move your hand to the next ring. Then jog to merry ground, do elbow to full plank with feet on the Merry go round. Each time you get to full plank again take one “step ” to the right with your arms and repeat until you go 180 degrees around the merry go round. Jog to swing and climb the pole. Repeat circuit till time.

Mosey back

Flutter kicks x20

frozen freddies – 15

COT

.Shared how my week was full of people in my life getting engaged, going through divorce, one had a baby, one lost a baby by miscarriage. We talked about how these big transitions in life happen and nothing is permanent or guaranteed. Every big event had many small miracles leading up to it, and if one thing changes – it can change ones whole life. Be grateful for the time we have with those we love and cherrish, because it can all go away so fast.

Slash shared a practice of conscious eating in picturing all the steps in the formation of the food you eat as a practice of gratitude.

Walkman shared about his mind pondering the connection between the relationship of scarcity and abundance in contemplating the ephemeral nature of things..

Samurai shared his thoughts on what lives on for us when we die.

These brothers are deep!

Kiwi

AO: Lightning Rod

QIC: Kiwi

PAX: Ghost, Whitney, Danish, Lumbergh

Conditions

59F – Crisp, cool, and perfect for a post

Warm up

Imperial Walker (x20)

Ass kickers (x20)

Arm Scissors (x20)

Third Grade Exercise (x20)

Windmills (x20)

Mosey to the field in “pick up the six” formation with the six doing 3 burpees before catching up.

The Thang

While staying in the “pick up six formation” jog around the field till you get to the bars where everyone grabs a bar to do rowing. Everyone continues doing rows as the last person in the line duck walks to the front and continues rows. This “walk” continues until the end of the bars are reached and the wall starts. Switch from Rows to wall sits and continue with broad jump as the six moves to the front.

Past the wall, switch to big boys and have the six do a side shuffle to get to the front. After 20 yards+/- jog to bleachers and continue walk along bleacher with dips until the end is reached.

Continue jogging back around to the bars and do inclined push-ups with the six bear crawling to the front.

mosey back in same formation with the six stopping for 3 burpees before running to the front.

20x should touch planks

20x Flutter kicks

20x box cutters

20x criss cross

20x xs and os

COT

I shared with the group that in reading the “Freed to lead” book Walkman had given me, I had come across the part regarding the lack of strong male friendships in today’s culture. The idea that men’s relationships lack substance and commitment. I expressed how I am starting to understand the importance of sacrifice in relationships. Everyone at F3 sacrifices a lot to show up for each other. Sleep, comfort, family time, and everything else we give up to show up and support each other is important to acknowledge. Reciprocal sacrifice and commitment builds strong relationships and I am grateful to be apart of the reciprocity.

Whitney shared about relationships in his own life in a similar vein.

Danish shared about the motivation and dedication he feels in training for people that push themselves and make the sacrifices.

Lumbergh shared his experience in eliminating unhealthy relationships in the past and the importance of faith in that.

All in all a good start to a good day

Kiwi

AO: Lightning Rod

QIC: Kiwi

PAX: Free Lunch, Ghost, Danish, Walkman, Walkman, Whitney, Bob Evan, Samurai, Frasier

Conditions

72F, dry, no wind.

Warm up

12 x Imperial walkers

20 x Ass kickers

15 x Arm scissors

15 x windmill

12 x 3rd grade exercise

15 x Monkey Humpers

The Thang

Mosey half way to the field:

-Do 15 merkins w/ one hand on the curb IC

-15 x Switch hands on curb more IC-

-20 x touch ground squats to jump to curb to touch ground squats to jump down. IC

Mosey to bars

-Do a set of 10 pull ups, 10 dips w/ knee raises, 10 decline merkins

Bear crawl to end of field and reverse crawl back.

repeat increasing sets to 15, 20, 25, etc till end of time

Mosey back, stop half way:

-Do 10 merkins w/ one hand on the curb IC

-10 x Switch hands on curb more IC-

-20 x touch ground squats to jump to curb to touch ground squats to jump down. IC

Mosey back to LR

20 x plank under tucks

20 x flutter jacks

15 x big bois

12 x LBC

10 x Kriss Krosses

20 x crab touches

COT

We talked about two recent quotes that I had heard from Coach Aaron Feld and how they exemplify the F3 mentality.

“Shit ain’t shit”

In F3, we train hard to push our limits and regularly practice gratitude. It is understood that as hard as it is, we are blessed in many ways.

“Coach me, coach”

We cultivate a mentality of coachability for whoever is Q. I talked how I started this practice with my partner. When she demands more of me, instead of being defensive I adopt the attitude of being coached. Danish talked about F3’s idea is never leave a willing man behind, and Free Lunch and Ghost shared their own experience with navigating defensiveness with their respective family memebers.

Announcements:

Danish: F3 Portland 1 year anniversary coming in July. Will be a Saturday beatdown with drinks and bonding afterwards

Walkman: AO – Gauntlet will start late July and run Tuesday/Thursday.

Sorry, we ran out of time for the planned cuddles and Cocoa.

-Kiwi

AO: Lightning Rod

QIC: Kiwi

PAX: Danish, FreeLunch, Giggles, Stray cat, Murse, Slash, Lumbergh, Samurai, Disco Ball,

Conditions

Cloudy, but no rain!

Warm up

·         SSH x 15

·         Halo x 15

·         Slow high knee x 10

·         Windmill x 10

·         Mosey

The Thang

Mosey to the Field

Split into partners

First partner runs gassers at 20,30,40,30,20 yards the other partner performs the next exercises in phases only changing when the 1^st partner comes back to touch the lines each time in their gasser. Then each partner switches.

1: Merkens – pause on the up and down each time the partner comes back to touch the line on the gasser

2: Jump squats – Hold squat, jump each time partner touches the line

3:X’s and Os – Hold X or O until partner touches line, then switch to X or O

4: One Legged Merkins – Same as number 1

5: One legged dead lift – Switch legs whenever partner touches the line

6: Frozen Freddie Mercury – Switch legs whenever partner touches the line

7: Dragon Merkins / spiderman Merkins – Same as number 1

8: Side squats – Switch side whenever partner touches the line

9: Scissor kicks – Switch whenever partner touches line on gasser.

Mosey Back

Superman

20 count Flutter kicks

15 Big Boys

10 count each side – side planks

15 count box cutters

COT

We discussed how when I first came to F3, I was in a position of follower, as time and experience grows, the fundamentals of F3 pushes us all into a natural cycle of leading and following.  This relationship between filling up in inspiration, community, and knowledge before giving it away as a leader both in F3 and out is a continual process. The process not only forms great leaders but keeps us perfecting our leadership skills as we continually return to following and learning from other members in F3.  This constant passing of the ball as leader eliminates a lot of the toxic competition in leadership that we see for men in much of society and places leadership as a communal and service-based role.   My shout out is to everyone in F3 encouraging people to step into that leadership role and continue the conversation to keep new ideas, strategies, and workouts flowing. Each voice matters. 

VQ done!

-Kiwi