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04.01.22 – Bunny Hill

AO: LightningRod

QIC: Slash

PAX: SteamyNix, Danish, StrayCat, Walkman, Jellyfish, Kiwi, FreeLunch, Herbie

Conditions

Low 40s, dry (at least in the air, on the grass was another story!).

Warm up

SSH x20 IC

Oil Riggers x10 IC each side (1 leg at a time)

Slow high knees x10 IC

Old Man Test – take your socks and shoes off. while standing, put your right sock and shoe on, lace it up without touching your right foot to the ground. repeat with left foot.

Mosey to playground with coupons

5 pull-ups (with 3 men on the bar at a time, while others waiting did goblet squats. rotate until everyone has done 5 pull-ups) (modify as needed into negative pull ups or supported pull ups with legs)

Mosey with coupon to bottom of hill.

The Thang

Bunny Hill

Bottom of hill: 5 loaded lunge presses on R, then 5x on L 

Murder bunnies up the hill 

Top of hill: 5 man makers 

Run with coupon to playground bars 

5 pull-ups (modify as needed into negative pull up or supported pull up)

Run with coupon to top of hill 

5 man makers 

Bunny murder down hill 

Repeat above with 10 reps at each station

Repeat with 15 reps at each station

Mosey to LR, hold plank for 6.

COT

Regression to the Mean

I’m bummed I’ve missed 3 weeks of F3 workouts due to travel and family illnesses. I first thought about it in terms of “why is this happening to me” but reframed it as “why is this happening for me”. It helped me change my POV and see it as an opportunity to be grateful. No one was in the hospital or seriously ill. I was still able to work out on my own.

I also didn’t beat myself up because I factor in these “extremes” when thinking about my routine. The highs and the lows even themselves out. Regression to mean is all about the tendency for the extreme highs or extreme lows to become more moderate (i.e., closer to the mean) over time. It applies to consistency in working out and why taking advantage of small increments matter. When I can workout it’s important that I do because I’m preparing for those times when it’s out of my control.

StrayCat brought the coffee and cups for Coffeeteria. Great time hanging.

Rock on, Slash!

Posted on

(3/25/22) It is only fitting this post is out of order

AO: Lightning rod

QIC: Kiwi

PAX: Stray Cat, Walkman, Free Lunch, Herbie, Danish, Jellyfish

Conditions

54 dry, but with dew on the grass.

Warm up

  • SSH x 10
  • Windmill x 10
  • 3rd grader x 10
  • Slow High Knees x 10
  • Imperial Walkers x 10
  • SSH x 10

The Thang

Mosey to the Field.

2 min EMOM with the following exercises in rotation

Wall Sit with coupon overhead press
Wall Burpees
Wall sits with toe taps on top of the Coupon
Rows

Keep the timer running and run. When they run back, they finish what’s left on the timer with wall sits for extra credit until they have a full run of 2 min. (surprising how many people can run a lap in two minutes when they have to)

repeat for time. We made it through 2 rounds and 4 minutes.

Mosey back-

Frozen Freddies x 15

COT

Last weekend I got engaged to the woman I have been married to for 10 years. We got married very quickly when we came to the states and haven’t had a chance to have a celebration. This year we decided it was important to go through that process.

It was a lesson to me that life doesn’t move linearly all the time. Sometimes you get fat before you get in shape, sometimes you slide back on your goals and start from the beginning before you reach the end, and sometimes you get married before you get engaged. The important thing is to remember what you want and what life gives you is a conversation. The process is more important than the order of milestones you hit along the way. I love my fiance and I love our life. I wouldn’t have it any other way.

The same is true with F3. Focus on the process, not what the number on the scale says or the weight you can lift. It doesn’t matter the order you reach the milestones.

Everyone shared wonderful stories of their own relationships and we all stuck around coffee time. Was really nice to sit and talk in the early morning.

-Kiwi out-

Posted on

3.28.22 Cave Dwellers!


AO: >Lightning Rod

QIC: > Walkman

PAX: > Jelly Fish, Lumbergh, Kiwi, Stray Cat, Free Lunch



CONDITIONS

mid 40’s and dry! Pax showed up in good moods with sore legs from Saturday. YHC didn’t read the Saturday Backblast….so I punished their legs again.

Warm up

  • Mosied to 62nd looking for good morning merkins, didn’t find any, mosied to the tennis courts
  • Circled up for SSH x 10, monkey humpers x 10, daisy pickers x 10

The Thang

Cave Dwellers! Start on the edge of the tennis courts

Bear Crawl to other side of first court, 10 merkins, crawl bear back, 10 merkins

Guerrilla walk to other side of second court, 10 merkins, reverse inch worm back, 10 merkins

Bear Crawl to other side of 3rd court, 10 merkins, crawl bear back, 10 merkins

Guerrilla walk to other side of fourth court, 10 merkins, reverse inch worm back, 10 merkins

Pick up the six!

6MoM

  • LBC x 25
  • Good morning merkins x10 (found some!)
  • Plank and side planks x 10 each
  • Merkins x 10

COT

I shared that preparation has been a common theme in my life in the last few months, so I shared some from the Q Source:

Prepare for what you expect and the be prepared for the unexpected 

The first disturbance the Disrupter makes in the life of the Mascot is to elicit Commitment . To Get Right, the Mascot has to Commit to actual Movement, not just its appearance. To obtain proper personal alignment, he must stop seeking to seem and determine to be. He must decide to turn Pro rather than continue life as an Amateur .

The superficially-Committed Mascot is an Amateur. To him, what truly matters is only that he make periodic resolutions and look like he is trying to fulfill them. Then, when the circumstances of his life inevitably undo whatever small progress he might have made, he can repeat the process without being completely embarrassed. For that man it is all about the appearance of the process not the substance of the progress.

The fully-Committed HIM is a Pro. He views his proper personal alignment as a skill that requires daily practice to first obtain and then continually sharpen. Determined to be rather than merely to seem, a HIM focuses on Preparedness absent any concern of how that appears to the world.

Take golf as an illustration of the contrast between the Amateur and the Pro. A professional golfer goes to the driving range every day to get prepared for what he expects from his next match and to be prepared for what he doesn’t. He practices driving and putting because he plans on doing a lot of both–but he also practices his sand shots and getting out of the rough because he knows that his plan to stay in the fairway will not always succeed. What he’s wearing while he does all that is of very little concern to him.

An amateur golfer spends more time trying to look like a golfer than he does practicing his swing. He might go to the range if he can fit it in, but he usually comes in hot on Saturday morning five minutes before his tee time hoping for good things to happen and reacting emotionally when inevitably they don’t. How could they? He is prepared for neither the fairway nor the rough. He is not actually a golfer–he only seems like one because he’s wearing the right shoes.

A Mascot brings the same Amateur approach to his proper personal alignment. Instead of organizing his time around the daily grind required to work out his imperfections, he just shows up and reacts emotionally to his circumstances. For him Preparedness is something he never seems to be able to fit around his “real” life when in fact the Get Right is his real life.

The HIM is the complete opposite. He is a man who has turned Pro. He knows that proper personal alignment requires the constant honing that can only be done through daily practice. Unlike the Mascot, the HIM’s focus is on Preparedness–not just for the next Event in his life, but for his life in general as well as what awaits him in the Super Unknown.

Until the Mascot turns Pro he will be ruled by the emotional surges that result from his lack of Preparedness for the expected and unexpected Events of his life. He will make the same resolutions every December and break them in the same way every January. Because he is an Amateur he will start each day with the Blue Pill and live a life of seeming rather than being.

Fortunately, no man is too far wrong to Get Right. No matter how long his boat has been capsized he can begin returning it to the normal upright position with one very small Movement–the decision to take the Red Pill instead of the Blue one. He need only determine to begin doing those things necessary today to become a HIM tomorrow

True freedom is the predetermined ‘what’ that allows full focus on the ‘how’

Good work Men

-Walkman

Posted on

(03/26/22) – Freeze Frame

AO: LavaField

QIC: Lumbergh (written by 2Chainz – out sick)

PAX: Stray Cat, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

Conditions

Mild, little damp, and a glimmer in every guy’s eye!!

Warm up

  • SSH x 25
  • Windmill x 15
  • Arm Scissors x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • Imperial Walkers x 15
  • Arm Circles x 15

The Thang

Mosey to the courtyard.

Hold wall sits for all exercises

  • Cherry Pickers x 12
  • Forward Arm Circles x 12
  • Backward Arm Circles x 12
  • Seal Claps x 12
  • OH Claps x 12

Mosey to the field.

Partner up, one partner holds frozen position while other partners knocks out reps. Then switch. Once one round of reps is completed by both partners, complete movement together.

Round 1:

  • Merkins x (10, 15, 20)
  • Frozen down merkin till partner 1 is done
  • Switch
  • Movement: Crab walk width of the field (football lines), mosey back, complete the remaining rounds

Mosey to courtyard. Repeat wall sit round above. Mosey back to field.

Round 2:

  • Squats x (10, 15, 20)
  • Frozen down squat till partner 1 is done
  • Switch
  • Movement: Lunge walk width of field (football lines), mosey back, complete the remaining rounds

Mosey to courtyard. Repeat wall sit round above. Mosey to the bleachers.

Round 3:

  • Dips x (10, 15, 20)
  • Frozen down dip till partner 1 is done
  • Switch
  • Movement: Bear crawl up stadium (on seats not stairs), side shuffle at top, mosey down stadium on stairs, complete the remaining rounds

Mosey back to endzone

  • LBCs x 15
  • Grounded LBCs x 15
  • Penguins x 15
  • Frozen 6 inches x 15

COT

Took a moment to share some personal updates on a family friend who is staring a grim outlook to a long fight with cancer. We were fortunate enough to pour into their family, namely the kiddo and take them with us on Spring Break. It was both great to see her enjoyment with my kids and having genuine fun. While it’s a tough road ahead and certainly will come with heartache, I’m grateful the God is at the center of the family and that undefinable faith will help them thru every day.

Make every day matter, tomorrow is never promised. My ask is simple, go home and hold your loved ones close and be better today than you were yesterday. Have a great weekend!

That’s a wrap,

Lumbergh

Posted on

3/23/2022 – Get up and Murph

AO: Lightening Rod

QIC: Danish

PAX: Bob Evans, Herbie, Free Lunch, Stray Cat

Conditions

Warm up

Mosey to track

SSH x 25

Hill Billies x 10

Imperial Walkers x 10

Fast High Knees x 10

Right/Left hand on knee get ups

SSH x 25

The Thang

Sprint to Bleachers and back

10, 20 or 30 Inverted Rows

10, 20 or 30 Merkins

10, 20 or 30 Ground Touch Squats

Repeat until time

6MOM

Sprinter core

Slow Merkins

COT

Marriage is hard. Divorce is hard. Choose your hard

Obesity is hard. Being fit is hard. Choose your hard

Being in debt is hard. Being financially disciplined is hard. Choose your hard

Communication is hard. Not communicating is hard. Choose your hard

Life will never be easy. It will always be hard. But we can choose our hard. Pick wisely.

Posted on

3-21-22 Killer-Bs

AO: Lightening rod

QIC: StrayCat

PAX: FreeLunch, Walkman, Danish, Herbie, Kiwi, Jellyfish

Conditions

49 degrees and raining (we got soaked)

Warm up

Mosey to track and run 400 M

  • SSH x 20
  • Scissor Arms x 10
  • Arm Circles (switch direction after 5) x 10
  • Windmills x 10
  • Third Grade Exercise x 10
  • Row x 15
  • Decline Merkins x 20
  • Rows x 15
  • Decline Merkins x 20

Mosey to End Zone

The Thing: Killer Bs

10 YD Broad Jump

10 Burpees

10 Bonnie Blairs (easy count)

10 Big-Boys

10 YD Broad Jump

10 Burpees

10 Bonnie Blairs (easy count)

10 Big-Boys

10 YD Broad Jump

10 Burpees

10 Bonnie Blairs (easy count)

10 Big-Boys

Bear Crawl back to end zone

Repeat 5x. Only Danish finished. It was pretty brutal.

Mosey back

20 x Flutter Kicks

COT

F3 Portland has to grow. People tend to move to Portland and try it out for a while and then move away. That means if we aren’t all EH’ing the people in our lives we will eventually decrease in size. Ghost has moved away and started a great program in Eagle Creek. Walkman will be moving and investing in F3-Bend. These are all great things, and we need to all do what we can to keep F3 Portland growing. Walkman has even gone the extra mile and driven Jellyfish to the workouts. There are many ways to do grow, but primarily we need to invite people out and to show up to as many workouts as we can – StrayCat

Posted on

(03.18.22) – Charge the Hill and 2 zig zags

AO: Lightning Rod

QIC: Walkman

PAX: Free Lunch, Jelly Fish, Steamy Nix, Stray Cat

Conditions

47, wet ground but otherwise dry. Great morning for a beatdown!

Warm up

Jogged to the corner with our coupons, completed:

  • Burpee Box jump x 5
  • Neck rolls x 10
  • Arm Scissors x 10
  • Imperial Walker x 10
  • Burpee Box Jumps x 5
  • Windmill x 10
  • Third Grade x 10
  • Monkey Humper x 10
  • Burpee Box Jump x5
  • Side Lung x 10

Mosied to the tiered hill by the football field with our coupons.

The Thang

Charge the Hill:

  • 5 Pull ups
  • Charge the hill while bear hugging the coupon
  • 5 merkins
  • run down the hill
  • repeato with 10, 15, 20 reps

2 Zig Zags (I always accidentally call Bolt 45’s ‘Colt 45’s’, and then I get the Afro Man song in my head, which birthed this idea).

Bolt 45 1: 15 top 1/3 squats, 15 mid range squats, 15 bottom 1/3 squats, 15 merkins, 15 jump squats

Bolt 45 2: 15 top 1/3 Merkins, 15 mid range merkins, 15 bottom 1/3 merkins, 15 squats, 15 full Merkins.

Charge the hill:

  • 5 pull ups
  • charge the hill while bear hugging the coupon
  • 5 Squats with the coupon
  • run down the hill
  • repeato with 10, 15 reps.

Mosy back to the ‘Rod.

6MOM

  • Big Bois w/coupon and OHP x 10
  • Frozen Freddie x 20
  • Plank x 15, side plank x 15 each side
  • LBC x 25

COT

I shared that my family is in a tremendous period of transition, and that’s its been really important for me to be able to be very empathetic to the emotional swings, rational fears and challenges, etc. We had a good conversation about handling transitions, self awareness, and some great edification from the pax.

Great work today Men!

Walkman

Posted on

Mini-Murph

AO: Lightening rod

QIC: StrayCat

PAX: FreeLunch, Bob Evans, Steak Knives, Walkman, Danish, Herbie, Steamy Nix, Jellyfish

Conditions

45 degrees and dry

Warm up

  • SSH x 25
  • Side Lunges x 10
  • Slow High Knees x 10
  • Fast High Knees x 10
  • Third Grade Exercise x 10

Mosey to Field

Line up on wall and do 10 hand stand pushups

Line up on bar and do 8 dips

The Thing: Mini-Murph

800 Meters

50 Rows

100 Merkins

150 squats

800 Meters

8 handstand pushups

8 dips

Mosey back

20 LBCs

COT

I received a raise at work and a nice bonus. Reflecting back on this year I attribute this to F3. F3 has a goal of reinvigorating male leadership and I really took this to heart over the past year. My primary goal was to develop the careers of the people who worked for me and to follow through with my commitments with integrity. I was actually criticized by my boss earlier in the year for following through on my commitments instead of doing the the things she wanted me to work on. However it all ended well, and my goals were largely accomplished. Thanks F3 and thanks to all the HIMs in Portland. – StrayCat

Posted on

7 Stations of Partner Work

AO: Lightning Rod

Q: Free Lunch PAX: Walkman, Kiwi, Jellyfish

Warmups: pretty standard SSHops, Legs hammy’s etc. plus arm/shoulder partner stetches

Beatdown: TABATA 1min on 20sec off until end

7 cone: each a partner excercises

Wheelbarrel Squats Merkins

Resisted Boadjump-

HiLo coupon twist

Big Boys (waste)

Plank Dummy Pass (hold plank s one guy straight arm passes 8lb dumbbell)

Regular plank with side plank ‘high five” and reaching under.

COT

Q read this quote from and came up with personal applications:

“Most men are fundamentally daunted by their work. Not because they dislike their projects, but because they perceive the project’s road to completion to be a long and difficult one.It’s the sense that any project worth doing will take tremendous time and effort to complete, and may well still prove a failure in the end, despite all their trouble.

So we unconsciously inflate the time required to complete the project.

We pad our projects with “requisite steps” which are in fact non-essential and have no material impact on the end user.

Not out of laziness but out of terror.

We do this to delay and protect ourselves from the inevitable shock of proof of concept–to shield ourselves from the moment of truth at which our project is let loose in the wild, its merit or lack thereof proven out in the market jungles of the real world.

We are lying to ourselves when we say we “don’t have time to do X.”

There is no causal relationship between time and impact.

The work that constitutes your project will, of course, be carried out in and through time, but time is not the governing factor that determines the end result.

The essential determining relationship is not between time and impact, but between COURAGE and impact.

Courage collapses time.

Courage folds time upon itself, relegates it to a minor role.

Think of a current project.

Ask yourself “what is the outcome you want from this project? What is the essential impact this project is meant to render to its audience?”

Then ask yourself “how can I use utmost courage to deliver that essential impact NOW instead of later?”

What is a courageous conversation you could have with your wife, son, father, brother, mother, daughter, or friend right now, this hour, that would heal an old wound, open up a new path, that would transform the relationship?

When you approach your work and your relationships this way, you will no longer be a man who labors at impact through the constraints of time. You will become the man who renders impact at the speed of courage.

Courage is a muscle. And, as with all muscles, if not exercised, it will atrophy.

Exercise courage as often and as punishingly as you can.

Exercise it in all realms of your life.

The rewards you’ll reap are an order of magnitude greater than any discomfort you feel in the expenditure.

And remember as you stare down the barrel of your next project: time is not your master. Time is not your constraint.

Time is merely the stage.

It is your courage that is the player.

Bryan Ward, founder
Third Way Man

Posted on

The Four Quadrants of Preparedness

Q1 – GET RIGHT: the pursuit of proper personal alignment

Q2 – LIVE RIGHT: the dedication to Purposefulness

Q3 – LEAD RIGHT: the practice of Virtuous Leadership

Q4 – LEAVE RIGHT: the construction of Legacy

AO: Lightning Rod

QIC: Bob Evans

PAX: Jelly Fish, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

Conditions

32-33F Clear, dry, and crip to GET RIGHT!

Warm up

  • SSH x 25
  • Imperial Walker x 20
  • Fast High Knees x 15
  • Halos x 12
  • Daisy Picker x 10

The Thang

Six Man Run – two lines, passing the medicine ball/ coupon down the line to the last guy, then run to the front and repeat.

In mind of these four quadrants this morning, since we are here, we are focusing on Getting Right so we can Live Right and Lead Right and Leave Right.

We are getting right with 8 stations – 3 rounds

Workout for 50 seconds at each station, then 15 seconds to switch then rotate clockwise till you’ve done one round. Then repeat for 3 times around the circle of exercises. Modify as necessary.

  1. Merkins
  2. Squats
  3. Box Cutters
  4. Over Head Press with Cupon
  5. Lunges across the field and mosey back (as far as you can)
  6. American Hammers – with Medicine Ball
  7. Burpees
  8. Freddy Mercuries
  9. Repeat.

Mosey to the Lightning Rod.

COT

For Living and Leading Right:

Here is one undeniable truth that I know about each of us, 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 us accomplish F3’s mission to invigorate male leadership in our community.

A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself. It is their best interest, not his, that motivates his actions. It is their advantage, not his, to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

https://f3nation.com/disruption-f-1/