Backblasts

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6/28/2021 – The 275

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Herbie, Kiwi, Walkman, Whitney

Conditions

86F, humid, muggy, moist, damp, sweaty, perfect!

Warm up

Mosey to track

25 x SSH

12 x Imperial walkers

20 x Fast high knees

12 x Arm scissors

12 x 3rd grade exercise

The Thang

Start at football field sideline and perform 25 ground touch squats

Move to middle of field and perform 25 merkins

Move to other sideline and perform 25 Bonnie Blairs

Run 200m around the track and repeat as many times as you can in 25 minutes

Mosey back to LR

20 x flutter kicks

20 x flutter jacks

20 x LBC

20 x Big bois

10 x Kriss Krosses

COT

The topic today was accountability and how we can set this ourselves to work towards our goals and/or make them public to vocalize your goals. We hadn’t focused on #Go30 this past month so I encouraged to pax to think about getting back on it to hit something m meaningful in July.

We welcomed Whitney to the pax for the first time. He did a great job pushing himself after some time off.

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6/26/31 – Bolt 45 and two zig zags

AO: Lava Field

QIC: Walkman

PAX: 2Chainz, Tater Tot

Conditions

72 when we started and high 70’s by the time we ended. Busier than usual as everyone was out to beat the heat alongside 3 HIM’s.

Warm up

Mosied a lap around the track and circled up in the middle of the field for Big Bois x 20, Plank x 20, Monkey Humpers x 10, Squats x 10 (HC), Third Grade Exercise x 20, Windmill x 10, Imperial Walker x 15, Slow High Knees x 15, Grady Corns x 15. Mosied to the wall for Wall sits and Cherry Pickers x 12, Forward Arm Circles x 12, Backward Arm Circles x 12, OHP x 12, Seal Claps x 12 and then mosied back to the center of the field.

The Thang

Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. Half lap around the track and repeat.

Round 2: Bolt 45 – Merkins broken into 15 top half, 15 bottom half, 15 Hand Release, Big Bois, Jump Squats. Half lap around the track and repeat.

Round 3: Bolt 45 – Big Bois broken into 15 top half, 15 bottom half, 15 full. Jump squats, Merkins. Half lap around the track and repeat.

Ran to the Wall for Wall sits and Cherry pickers x 10, Forward arm circles x 10, Backward arm circles x 10, Seal Claps x 10, and OHP x 10.

Mosied to behind the bleachers for some 6MOM in the shade.

Plank x 30, Side plank x 20ea, Superman x 20, LBC x 20, LBX x 20, Flutter Kick x 20, Frozen Freddie x 10.

COT

Shared the quote from ‘Freed to Lead’ that “fit and friended men turn outward and shared examples from my life, workouts, a recent share from a friend who doesn’t do F3 but who has experienced the same thing, and that ~60% of people had significant weight fluctuations during COVID, and that on average, those who gained weight gained 29 lbs. On average! That’s a lot of unfit people who are going to struggle to turn outward. Had a good conversation between the 3 of us as we slowly walked around the track. Headed to coffee and breakfast at Elkabee’s and enjoyed the rest of the blazing hot Saturday.

Walkman

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6/23/2021 – Breathe in….

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Giggles, Kiwi, Samurai, Beach Bum, Quads, Ghost

Conditions

A balmy 65 as YHC made it just in time due to some gastrointestinal distress.

Warm up

We started with an eleven minute guided Wim Hof breathing exercise. Then we Bear Crawl Batoned to the tennis courts. This is a six man run where everyone is bear crawling, and the last person stops to do 5 burpees before running to the front of the bear crawl train. I blame beach bum for bringing this into our local exicon.

The Thang

We split into two groups on each side of the tennis court. We fish boned our way down and back. Completed a set of cave dwellers (gorilla walk or bear crawl with 5,10,15, and 20 merkins at each court, no standing up) on the way down and on the way back Frog Jumped with (3) squat jumps at each line. YHC had initially though of 5/10/15/20 squat jumps but it runs out (3) was plenty! Then completed another set of high intensity fish bones down and back. Mosied slowly back to the rod as we caught our breath.

Mosey to LR

Completed another 11 minute guided Wim Hof breathing exercise.

COT

I shared that I had been in Denver the weekend before, attending the memorial of my friend who took his own life recently, Tom Zimmer. We also helped clean out his house alongside his family. It was an intense, emotional, and hard weekend that was cathartic for many. At the memorial, many people shared stories and perspective on Tom. One thing stood out to me that I wanted to share with the PAX. Tom worked with a guy named Townsend Warlod (one of the coolest names ever yea?) in a program built around creating your exceptional life. Townsend learned of Tom’s death and reached out to his parents, and shared with them a ‘Declaration’ that Tom had written, affirming himself and his unique talents/perspective. It was shared openly at the Memorial and was title ‘On Becoming Tom Zimmer.’ It was deeply moving, and while I don’t feel comfortable reposting it online, I will share my two favorite take aways as I did in the CoT:

  • No one should be expected to know exactly what I want or need. So tell them.
  • I don’t owe a long term duty to what doesn’t serve me.

Big thanks to the PAX for letting me share something deeply personal and moving, loved the support.

Walkman

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6/21/2021 – Slowing things down

AO: Lightning Rod

QIC: Giggles

PAX: Danish, Walkman, Free Lunch, Stray Cat, Samurai, Ghost, Kiwi, Murse, Lumberg, Giggles

Conditions

67F – Nice and warm

Warm up

Side Straddle Hop x20

Slow High Knees x10

Forward Arm Circles x10

Reverse Arm Circles x10

Windmill x10

Mosey to the turf field

The Thang

Set #1 – Slow Count

Front Plank x30

Side Plank x20

Supermans x20

Flutter kicks x20

Jog a lap recovery

Set #2- Slow Count

Decline Merkins x10

Rows x20

Dips x20

Deline Planks x30

Lunges x30

Job a lap recover

Set #3 – Slow Count

Front Plank x30

Side Plank x20

Supermans x20

Flutter kicks x20

Jog a lap recovery

Mosey to LR

Decline Merkins x15

Big Boys x20

COT

Shared that my car was broken into over the weekend and the guy stole my phone and wallet. And while that was admittedly a crappy situation, I was able to find solace in the opportunity to spend meaningful time with my wife and the pup without distractions. It was surprising to find a peaceful and centering moment in what is a universally frustrating time.

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Merkins to Exhaustion: Form Over Reps!

AO: Lightning Rod

VQ: Free Lunch

PAX: Bunny, Lumbergh, Slash, Samurai, Kiwi, Ghost, Sellers (down ranger F3 Atlanta)

Conditions: sunny and clear 50 degrees

Warm ups:

Side straddle hops/ 3rd grade / Monkey Humpers/ fast high knees/ scorpion stretch (for shoulders)/ wrist and forearm stretch/ mosey to track

The Thang:

Partner up then Merkins form demo- emphasis on form over reps. Partner called out form inconsistencies while other did Merkins to exhaustion. Exhaustion is loss of proper form not shaking cranking of one more bad rep.

Start on goal line and monster walk 20 yards (hands touch ground) Merkins to exhaustion and partner form watch at 20yds – 40yds – 40- 20 etc to end goal line.

Merkin types: Regular- Diamonds- Scaredy Cats- Sphinx- Regular

Quick 10 yd. core foot drag then Mosey back to Flagpole for Six minutes of nonstop core. Crab toe touch and Big Boys

COT:

true appreciation keeps you connected to Source. We don’t need to transform the world as much as we need to transform how we see it. Focusing on what brightens our gratification lets us be truer to ourselves. Lumbergh threw out challenge to post a list of gratefulness into mumbchatter.

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Master the Gasser

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 1st 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

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(06.14.21) – Here be dragons…

AO: Lightning Rod

QIC: Stray Cat

PAX: Danish, FreeLunch, Giggles, Kiwi, Lumbergh, Samurai, Walkman

Conditions

Puddles, but it didn’t rain!

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Derricks x 8 (per side)
  • Arm circles (forward and reverse) x 10
  • Mosey
  • Fish bones (run up and down along the parking slots)

The Thang

Mosey to the Field

Rows with raised feet (8)

Decline Merkins (15)

Benjamins:

  • 25 yd lunge walk
  • 25 Merkin-Jacks
  • 25 yd lunge walk
  • 25 Thusters
  • 25 yd lunge walk
  • 25 Big Boys
  • 25 yd lunge walk
  • 25 Merkins Walk (one hand on Coupon and switch back and forth in plank)

10, 20, 30 yd Gasser

10 yds of Dragon Walk

Mosey Back

10 Windshield Washers

20 Big Boys

10 American Hammers

10 Double Crunch

10 Leg Lifts

10 Scissor kicks

COT

We discussed the benefits of Beat Downs in fighting anxiety. Going to the workouts has enabled me to take on many more projects and more stress in my work and home life. F3 has enabled me to pick up other peoples burdens and has enabled me to have a greater positive impact on the communities I’m a part of. Most of the PAX participated with the discussion and shared how important going to the Beat Downs is to having a good week.

StrayCat out.

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(06.12.21) – Round and Round, Up and Down

AO: LavaField

QIC: Lumbergh

PAX: Slash, Danish, Houdini, and Slumberkins

Conditions

Warm up

  • SSH x 20
  • Imperial Walkers x 10
  • 3rd Grade Exercise x 10
  • Scissor Kicks x 10
  • Windshield Wipers x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Mosey to the parking lot

  • Station 1 (Track Lap)
  • Station 2 (Rifle Carry Up the Bleachers – Backside of the stadium)
  • Station 3 (30 Block Curls, Racked carry, down the opposite side, return block to start)
  • Station 4 (Lunge walk to Station 5)
  • Station 5 (Run to the parking lot gate, Nur back, 50 Merkins)
  • Repeat

Mosey to the endzone

  • Bataan Bear Crawls
  • Q drops first, 5 Burpees, PAX Bear Crawls
  • Q runs to PAX and taps next HIM
  • Repeat till the PAX has done 1 round a piece

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)
  • LBCs x 10 IC
  • CBLs x 10 (reverse crunch)

COT

Planned to go with the below but thru the grind of the workout, the continued feeling of gratitude washed over me. Shared the following personal updates:

  • Update on my best buddy’s brother, who recently was quickly diagnosed with brain tumors and immediate surgery took place. Prognosis was rough to begin but following surgery was extremely optimistic, to the point where full recovery is expected within a year.
  • My mom’s surgery was a success and healing/recovery is underway.
  • Lastly, and so minorly, the issues with my car persisted and somehow the issue was tracked back to an error on the side of the dealership, unfortunately it happened but by the hand God, they identified the issue and owned it. The entire head gasket replacement cost will now be covered.

GRATITUDE IS AT A TIME HIGH and needed to share it and give thanks to where it come from, my God, Jesus Christ. Went around the circle and several of the PAX shared similar life updates. Today was a good day.

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

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. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

That’s a wrap

-Lumbergh

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6/11/2021 – ‘Even though we’re grown up, we should never stop having fun’

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Giggles, Slash, Walkman

Conditions

55F and nice enough for the QIC to show up sleeveless.

Warm up

Mosey warm up

Run about 600m including a bunch of different drills and stretches to get ready for the w/o. Finish at the side of school.

The Thang

12 burpee box jumps

12 merkins

8 burpee box jumps

8 merkins

4 burpee box jumps

4 merkins

Mosey to track

Partner up

-10 sets of sprint 50yd, climb over bar and then sprint back while partner hand release merkins

-5 man sled push relay. HIMs ground touch squat whilst one HIM pushes a football sled from one side of the field to the other.

Mosey to LR

10 x Merkin

10 count plank

10 x Merkin

10 count plank

COT

Today is my daughter’s birthday so it triggered to some thoughts about the work and life design we did as a family to get ready for being parents. We designed our life for what’s important to us. Our thoughts were based around one concept: What’s going to affect us for the rest of your life? Let’s get good at those things so we can thrive. Here were the topics we distilled our topics down to:

  • Health: What food will fuel and satiate us, What food could actively heal our ailments (we got rid of my wife’s thyroid medication after changing her diet with purpose), what exercise will energize us.
  • Relationships: How to have a great marriage through open and clear communication (we had gone through pre-martial counseling before we got married through our church), get rid of toxic friends and foster good friends and peers. 2 phrases stood out to me: ‘You are the average of the 5 people you hang out most’ and ‘If you’re the smartest/fastest/most giving etc in the room, then you’re in the wrong room’. We do not want to be a big fish in a little pond. We want to strive for more challenge.
  • Finances: I studied personal finance for 2 hours a day for 4 years. I learned what worked really well for our family, set up our algorithm and behaviors that will set us up for life (no debt, delayed gratification by saving, automation for investments, living below our means, giving away as much as we can to those who need it more). Doing this, we’re going to reach one our big financial milestones this year, 2 years ahead of time (and we designed the plan 8 years ago).

These were our keys to success and areas of focus. I want you to think about the things that will affect you and what’s important to you so that you can start setting up your own best practices specific to you. We all have so much life ahead of us so don’t let the good get in the way of great.

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6/9/21 – Merkin go Round

AO: Lightning Rod

QIC: Slash

PAX: Danish, Free Lunch, Giggles, Kiwi, Bunny, Bandcamp(St Louis), Ghost

Conditions

A perfect 52degrees and sunny. The Q teased about something to do with getting ready to “play” as everyone rolled up.

Warm up

SSH x 20

Imperial walkers x 5

Fast high knees x15

Monkey humpers x 12

Windmill x 15

Mosey to the playground.

The Thang

Merry go round

3 stations with 3 men at each station. 3.5mins of work at each station then rotate.

1st round (3.5min per station)

Station 1: pull-ups (with hanging modifications if needed), go for as many reps as possible.

Station 2: pole climb (up swing set), for recovery between sets use swings to do full body extensions keeping a hollow body

Station 3: double touch box jumps in weird empty pool thing. Touch at bottom of jump and top of the curb.

Round 2 (3.5min per station)

Station 1: one end of see saw, push the man on the other side up using triceps and shoulders

Station 2: do shoulder circles while his partner lifts him up and down

Station 3: merry go merkins – in decline Merkins position, move the merry go round to the right for a full lap then to the left (moving hands laterally, side to side). Finish the remaining time with decline merkins.

Mosey back to LR, with a set of in line lunges the length of the tennis court fence (about 4min)

ABS

X and O holds x20

COT

How you do anything is how you do everything.

How we train is how we show up at other points of our life. I’ve noticed that during some stressful times this week at work, the mindset of perseverance I experience at F3 is showing up at work and home. The small things I do are training for the big milestones and accomplishments.

Ghost and Free lunch had good additions about the small moments mattering the most with kids. You can’t have quality time with out a quantity of time.

Announcements: Houdini is on VQ Sat and the hat is being passed for donations to the PAX treasury. Check the slack!

Rock on! Slash