Author: ric02002

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4.23.21 – Shothouse!

AO: Lightning Rod

QIC: Walkman

PAX: Giggles, Herbie, Kiwi, Stray Cat, Free Lunch, Danish, Lumbergh, Slash

Conditions

45 and dry for a great Friday beatdown! 10 strong to round of a double digit week!

Warm up

Sun salutations and some light yoga twists to get our joints warmed up and then mosied to the track.

The Thang

Tabata

Shothouse 1000: 100 reps of each exercise. Preferrably performed one at a time (complete 100, move on to next exercise) but encouraged the PAX to adapt as necessary to keep the body moving. We had two finishers and a large number hitting over 750 reps this morning. Killer work!

Merkins

Lunges (left leg)

Lunges (right leg)

Squats

Dips

Pull ups

Shoulder taps (2 count)

Mtn. climber pulses (HC)

Big Bois

LBC’s

6MOM

Box Cutters x 10

COT

The mission of F3 is to Plant, Serve, and Grow men’s small workout groups to reinvigorate male community leadership. This happens day by dad – brick by brick. Each time you take the DRP and show up, you lay another brick and keep getting closer to PRO and becoming a HIM. We find someone faster than ourselves and chase them, every day.

Great work! Walkman

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Bringing Sally Up!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Danish, Bunny, Giggles, Free Lunch, Quads, Kiwi, Slash, Ghost



CONDITIONS

> You could tell it was warmer (45ish) this morning as we all hung out in the courtyard longer than usual before getting started. 9 Pax including an FNG to end the week right!

Warm Up (Circle of Pain)

Mosey to 52nd and down through the lower baseball field to the center of the football field. Windmill x 12, Slow high Knees x 12, Imperial Walkers x 12, Third Grade Exercise x 12, Monkey Humpers x 12.

The THANG

The Pax completed a series of movements to the workout song “Bring Sally Up”. It’s 3 minutes and 24 seconds long, featuring extended holds in the down position. This was a U vs. U morning. The PAX was strong and fought hard through each one! We completed:

Merkins (I think Slash finished this one all the way through)

Squats (I think a few guys finished this one all the way through)

Dips (I don’t think anyone finished this one all the way through)

Lunges (several finished this one)

Pull ups (these ended up being more painful on grip/forearms than expected)

6MOM

Bring Sally up with 6 inch leg lifts as the down position and leg raises (vertical) as the up.

Plank x 30 to finish it off

Moleskin

5 core tenets of an F3 workout

  • Always Free
  • Open to men of all fitness levels
  • Rain or shine
  • Peer led – no special requirements
  • Circle of Trust to wrap it up

Shared the Q source quadrants of Get Right, Live Right, Lead Right, and Leave Right. Discussed the Daily Red Pill and that freedom is the pre-determined ‘what’ that allows the complete focus on the ‘how’.

> Walkman

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Pick up the Six!

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Kiwi, Slash, Bunny, Giggles, Danish

Conditions

High 30’s and dry, pleasant way to start a Friday beatdown. Good attitude by the PAX with most of us chuckling about sore hip flexors from Slash’s Wednesday beatdown.

Warm up

Started to mosy but then realized Giggles is still rocking the ankle boot (what a champ) so we turned around and completed Windmill x 12, Slow high knees x 12, Monkey humpers x 12, third grade exercise x 12. Stuck around in the courtyard for the THANG.

The THANG

The Pax completed a Deck of Death featuring Merkins (hearts), Big Bois (diamonds), Squats (clubs) and HC lunges (Spades), with bear crawls around the courtyard on Jokers (ouch). We crushed this way faster than expected (~27 minutes). A DoD is 94 reps of each exercise, so we rounded out each movement up to 100 (April Challenge day 2 completed!), and then we added alternating dips & step ups on the benches – completing 50 HC dips and 50 step ups.

6MOM

Plank x 20, Left plan x 20, Right plank x 20, LBC’s x 25, Frozen Freddies x 10, flutter kicks x 15, LBX x 15.

Moleskin

I shared that my M decided to participate in a challenge with me this month, doing 100 HC lunges each day. She’s never done anything like this, but last night crawling into bed she mentioned that she had 30 left, and I encouraged her to complete them. She embraced it, and I jumped out of bed to pick up the six. Her response was ” you didn’t have to do that” and I loved taking the moment to share with her the value we find in always picking up the six. This is one of my favorite parts of F3 – there’s no virtue in being first (particularly if your form is bad), and there’s no real gain in being first, because then you’re going to go back and re-do the movement with the six. There’s a tremendous amount of value in developing that reflexive muscle of supporting a person right where they are, and putting in the work beside them. It’s a true execution of leadership, and I love this about F3.

Great work today!

Walkman

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To Infinity and Beyond

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Stray Cat, Kiwi

Conditions

A light drizzle, and 41 degrees with wet ground as 4 HIM’s started their week off right.

Warm Up

Sun Salutations x 5

Slow High Knees x 15

Scissor Arms x 15

WindMill x 10

Mosy to the track

The THANG

Jogged to the far side 100M line, completed ‘infinity plank’ of Merkin x 25, Plank x 20, Shoulder tap x 20.

Sprinted 100M

Jogged to next 100M line, completed 10 ‘infinity squat’. This is a split squat, split squat, jump squat done in cadence.

Sprinted 100M

Jogged to first 100M line and repeated x 4.

Mosied back to the ‘Rod.

6MOM

Big Bois x 25

Side to Side Heel touches x 15

Slow Flutter Kick x 10

LBC x 25

Big Bois x 3

Moleskin

Shared my experience with banishing a Jester for the month of march. My go30 Challenge this month was to not play video games. They’d been creeping into my life as a pleasant distraction and I found myself killing time with them instead of using that time creatively or productively. I’ve had an absolutely stellar March, and I think a huge piece of it is not having that distraction. The draw is still there, but the accountability of the go30 challenge has made it easy to dismiss. Danish asked how I’m going to re-integrate, if at all, and I’m not sure yet, but if there’s a Jester in your life, really consider putting it to the side for a period to see how it’s absence changes your life.

Great work – Walkman

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Testosterone booster!

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Danish, Bunny, Samurai, Kiwi (FNG!), Sherpa (FNG!), Slash,

Conditions

38 and clear! Bring on the chilly dry Spring!

Warm up

Slow High Knees x 10

Arm Scissors x 10

Butt Kickers x 10

Windmill x 10

Imperial Walkers x 10

Third Grade Exercise x 10

Mosy to the platue hill by the track

The THANG

We all grabbed a rail at the bottom of the hill and spaced out. Completed the following exercises, first in a set of 5, then 10, then 15, then 20. We regrouped as a pax at the top of the hill and jogged down for a quick break in between sets.

Pull ups

Big Bois

Jog up the hill to the first plateau – Squat Jumps

Jog up the hill to the second plateau – Shoulder taps on the hard Count

Jog up the hill to the third plateau – Lunges on the hard count

Jog to the top of the hill – Merkins

Repeated OYO, starting back at 5, then 10, 15, and 20. Congrats to Slash and Danish who were able to finish before we mosied back to the rod.

6MOM

LBC x 25

Freddie x 12

Flutter Kicks x 13

LBX x 25

Moleskin

Shared that something I’d heard recently on a great podcast with a guy named Andrew Huberman who runs a sleep lab. He shared that ‘Testosterone makes effort feel good’. After hearing this I immediately thought of F3 and wondered how to best boost testosterone. Turns out one of the best ways is HiiT training. Several raging hard on jokes circled the group and will likely live with us forever now that we all have this curse of knowledge. F3 to start the day makes the rest of the effort of the day easier and rewarding. It sets the tone, and I love it.

Extra Testosterone brought to you today by Walkman

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A man needs help to get right

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Sandbag, Samurai, Slash

Conditions

A cold clear 33 degrees met us this morning. Wet ground lead to some chilly fingertips!

Warm up

Mosied to the track and did 3/4 of a lap with some high knees, butt kickers, and skip jumps. Circled up in the end zone for Windmill x 12, Arm scissor x 12, Third Grade x 12, Imperial walkers x 12.

The THANG

Round 1: Bear Crawl / Broad Jumps alternating every 20 yards down the field. Everyone picked up the six when they finished, then we jogged back as a PAX.

Round 2: Same as above, adding 15 jump squats every 20 yards

Round 3: Same as above, switching to 10 merkins every 20 yards instead of jump squats.

Teamed up and grabbed a bar beside the track. One partner held plank while the other completed 10 pullups, 10 big bois, 10 decline real peter parkers, and then lunge walked across the track and back. Most teams completed ~3 rounds!

6MOM

Frozen Freddie Mercuries (a freddie with a pause to the four count on each side) – x 12

LBX x 25

Flutter Kick x 12

Repeated each.

Moleskin

YHC shared a testimonial of A man needing help to get right. I had a brutal week last week and it lead to some serious struggles this weekend. I skipped the workout Friday, when I Really needed it the most, and my weekend was depressed and anxious, something I don’t deal with in my life. I was excited for Monday because by then I knew I needed the pax and the pickup of a beatdown. And (spoiler alert) it worked. I’m in a much better place because of it. Lumbergh and Slash shared reinforcement of it being ok to feel, and to acknowledge that is actually a sign of strength. Sandbag shared along the same lines. Great pickup by the PAX!

Walkman

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The cold never bothered me anyway

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Samurai, Bunny

Conditions

Chilly but dry, snow and ice on the ground kept us in the courtyard

Warm up

Sun Salutations x 10,

Warrior One Right leg, hands to heart center and left elbow to outside of right knee, open arms x 10, return to center, left elbow to inside of right knee, open arms x 10

Repeat with right leg

The THANG

Everyone grabbed a bench in the courtyard. Crab Laterals x 10, Real Peter Parkers x 10, Squat Stomps x 20.

Lunge walk to the ice/snow and back x2.

Side to side heel touches x 20, Freddie Mercuries x 10, LBC x 30, Potty breaks x 10.

Lunge walks to the ice/snow and back x2.

Repeated the circuit 3x.

Moleskin

Shared a recent experience of losing an employee and how we could have kept him if our leadership had been willing to be Vulnerable. We tend to think of vulnerability as a weakness – something we have to hide. As leaders, we feel that stoicism, and ‘having it all together’ is what our people need to see/feel. We feel this inclination as leaders, as men, and as Americans. It’s something the culture presses on us. However, it takes real strength to be willing to admit failings, flaws, challenges, etc. When you’re willing to share those realities with the people you lead, you can have more honest and candid conversations, and you can gain a lot of respect and credibility. We failed as a company and lost a great employee because we weren’t willing to be vulnerable from the top down. YHC believes that you cannot really lead without being vulnerable.

Sore Cores brought to you by Walkman

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Coupon Cardio to start the week

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Danish, Stray Cat, Samurai,

Conditions

Strangely Balmy mid 40’s and overcast with wet ground but no rain. PAX was chatty as we kicked off the warmup.

Warm up

High Knees x 12, Third Graders x 12, Windmill x 12, Squat x 10, Slow High Knees x 12, Butt Kickers x 12, Monkey Humpers x 12

Mosied to the track with our coupon’s.

The THANG

Declining Coupon Circuit

Transfer Merkins x 10,

While carrying the coupon, run up the stairs, run around the end of the track to the Bleachers.

Transfers x 10

Run back to the starting position.

Repeat x 9, 8…..finished the set with (4) before running out of time. For the first two rounds we also included a stair run up the bleachers. Once Samurai and Bunny joined us (late but not in the fart sack!) we couldn’t stay separated safely so we ditched the bleacher run.

Moleskin

Grace – Unmerited Favor. To give it to others is to view everything in as favorable a light as possible. Your M, your shorties, friends, people on social media, political figures, etc. This is challenging in itself, especially in closer relationships where the stress of the day/week can make a sigh or miscommunication feel intentional.

What is too much grace? The balance is tricky. I’ve heard it described as equal parts ‘ love’ and ‘sword’. Enough ‘love’ to empathize, enough ‘sword’ to be candid and honest even when it’s hard.

To give grace to others is challenging. To do so to yourself, even more so. Recognizing your limits and respecting them, while not giving in to the jester or self deceptions is a tough balance. Last week Danish used a good example for setting goals – sometimes you have to meet yourself where you’re at. Being candid that whatever Ideal you’ve set, perfection may not be an option yet is a good balance of Love and Sword. There’s a great saying ‘Don’t let the perfect get in the way of the good.’

Do good to yourself. As we roll into February, set a go30 challenge for yourself that is good. Something you can do and be proud of, and extend that level of grace to others.

– Walkman

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(Broad) jumping for Joy

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Walkman, Danish, Samurai, Bunny

Conditions

41F and overcast with some water on the ground. Pax showed up just in time to make it a great Friday.

Warm up

Jog to 62nd and back to the top of the stairs by the track.

Infinity plank – Merkins x 10, Shoulder tap x 10, Plank x 10, one legged merkin x 10, one legged shoulder tap x 10, one legged plank x 10.

Mosied to the football field.

The THANG

Start at the goal line.

#1) Bear Crawl 20 yards, broad jump 20 yards, repeat until at the far end and jog back.

Squat x 15 (HC)

#2) Broad Jump 20 yards, Bear Crawl 20 yards, repeat until at the far end and jog back

Plank x 30

Repeat #1

Squat x 15 (HC)

Repeat #2

Plank x 30

Lunge walk to the 50, stopping every 10 yards to do 5 merkins.

6MOM

Just enough time for Big Bois x 5

Moleskin

YHC shared an experience this week of being entirely too focused to enjoy myself. I’d been waking up focused, and staying that way until bedtime. However, this morning I woke up in a great mood, a skip in my step and just excited for life. Not unfocused, just happy. It took facilitating a going away party for some friends and their kids, and seeing our kids having big belly laughs together. Creating the opportunity for unadulterated joy heals. It’s good for the soul. It also always requires people, there’s no way to get that type of laughter by yourself. Danish shared that we often measure things that are good for us, in order to be consistent and maximize them – diet, exercise, etc. But we don’t even think about measuring/scheduling these types of fun times. You can’t manufacture them – no amount of planning guarantees you’ll get that big belly laugh of goodness, but if you don’t create the opportunity, it’s highly unlikely to happen.

– Walkman

Posted on

Coupons and Planks!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Danish, Bunny, Herbie



CONDITIONS

> 42 degrees F and dry, slightly overcast. PAX arrived early to help me unload Coupons for a great Friday in the gloom.

Warm Up (Circle of Pain)

> 10 Sun Salutations – Mountain -> halfway lift -> plank -> Chataranga -> upward dog -> downward dog.

Mosy to 62nd and back to the hill.

The Thang

> Partnered up for this one:

Person 1: Coupon Squat x 10, Coupon Swing x 10, carry coupon up the hill, Curl x 15, Row x 15, carry coupon back down the hill and switch with person 2.

Person 2: Hold plank until your partner is back.

Reminded the pax that in this type of workout, your partner is your motivation to push hard and to move quickly. We were able to maintain about 4 minute splits, which is impressive!

6MOM

> LBX x 25, Flutter kick x 15, Leg lift x 20 (YHC screwed up the count for a bit on this one, thanks for the patience PAX!), LBC x 15.

Moleskin

> Quote I’d heard earlier in the week: ” Leadership is a social process”. It’s a continuous dynamic of leading and following between the participants.

> Great work today!

– Walkman