Backblasts

Posted on

6.7.21 – Fit and Friended Men look outward

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Bunny, Giggles, Ghost, Kiwi

Conditions

Light overcast and 49 degrees as six Pax showed up right on time to kick things off. YHC was coming off a week away and botched the disclaimer a bit on our way to a mosy.

Warm up

Mosied down to 62nd and looked for ‘Good Morning Merkins.’ Bunny was confident in his first ‘Good Morning’ and was rewarded when some random guy down the street hollered back, as well as his intended target. Pax completed 20 merkins on the Mosy and stopped into the tennis courts for Slow high knees x 12, Gradycorns x 12, Windmill x 12, Merkins x 11 (HC). In between each movement we ran (60-80% pace) to the end of the courts and back. Then mosied to the hill

The Thang

Need a name for this type of workout…the pax lined up single file at the bottom of the hill and all held plank. The first person in line ran up the hill, completed 10 merkins, and bear crawled back down and then held squat until the last man was in. When the first man was done with the merkins, the second person in line followed suit, repeating until the entire line was reformed at the bottom of the hill, all holding squat. Then the first person ran up, completed 10 squat jumps, and ran back down, forming a new line holding plank. When the first man’s squat jumps were completed, the second person followed suit, and repeated until the PAX was back to the original line. We repeated this sequence 6 times before heading back to the LR.

6MOM

Potty Breaks x 12

Outlaws x 12

Box Cutters x 12

Superman x 12

Big Bois x 15

COT

“Fit and Friended Men look outward“

I found this quote from ‘Freed to Lead’ incredibly valuable over the last month or so. I saw evidence of it in myself over the last year, and the pax opened up and shared some perspective on how it applied outside of fitness and into our marriages, children, and the mentality of abundance. We shared that when F3 first started several people came up with ‘pet projects’ that were initially considered distractions – helping a charity, building homes, etc. But it turned out these ‘distractions’ were the result of the men being fit and friended, and they ended up becoming the goal of F3 – to reinvigorate male leadership in communities. As our pax grows, we’ll begin to see these ‘pet projects’ and YHC highly encourages us to embrace them as strong second and third F opportunities.

Great work today – Walkman

Posted on

6/5/21 – A Strict Valley of Death

AO: LavaField

QIC: Slash

PAX: Samurai, Lumbergh

Conditions

Overcast and cool compared to the warm days we’ve been having. Super quiet at the field. Small crew, with several of us were out of town.

Warm up

SSH x 20

Imperial Walkers x 15

Fast high knees x15

Windmills x15

Monkey bumpers x10

Pickle pointers (glute bridge w/ 1 leg extended) x20 (10 each leg)

YTW x20

Mosey lap

The Thang

Opener 

Terkins x20 IC (merkin to tiger hold: at the bottom of the merkin, bend knees and straighten arms while moving upper body back. Keep knees an inch off the ground at 90degree angle and hold. Return to plank and perform merkin, repeat)  

Reverse Snow angels x15 IC 

Berkins x20 IC (merkin in a bear hold. Get in bear hold position, move hands 12inches in front of shoulders, perform merkin while keeping knees at 90degress and 1 inch off the ground)

Reverse Snow angels x15 IC 

Plerkins x10 IC (merkin with hands 6-24inches behind shoulders, straighten arms at the top of the movement) 

Reverse Snow angels x15 IC 

FOR TIME

50 yard (and back to end zone) Broad jump touches (touch ground before each jump) 

10 Burpees (all strict CrossFit style with chest+thighs touching ground and clap at top of jump) 

40 yard (and back) Walking Lunges 

10 Burpees

30 Big boi straightjacketed (hands crossed on shoulders entire time) 

10 Burpees

20 split jumps EC 

10 Burpees

10 Jump touch tuck squat 

10 Burpees

20 split jumps EC 

10 Burpees

30 Big boi straightjacketed 

10 Burpees

40 yard (and back) Walking Lunges 

10 Burpees

50 yards (and back to end zone) Broad jump touches 

(for those who finished, took about 35min)

Closer

Airplanes x15 each leg  

Glute bridge holds x10

Glute bride 1-leg holds x10  

Abs (all IC)

Frozen freddies x20

Boxcutters x15

Six inches x15

COT

Finding motivation when the going gets tough

Doing the murph solo on Tuesday was challenging, but thinking about the hardships that those who’ve served our country have faced reframed my experience and gave me extra juice. It went beyond the reasons I normally push myself. I thought it was a meaningful experience of how reframing the “why” can greatly influence the results. I asked Samuari and Lumbergh to share what pushes them through especially challenging moments. Good points about letting others work through us (having community, faith, etc that manifests through us during hard times) and how we can reframing the “this is gonna suck” mentality into “this is gonna be hard and make be better”. We hit up Elka Bee’s for the usual, which they pretty much had waiting for us before we even ordered. #F3Regulars

Rock on, Slash!

Posted on

(06.04.21) – B-M-S Gassers

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Samurai, Ghost, Free Lunch, Giggles, Kiwi, Dilbert (F3 GoldRush), Stray Cat

Conditions

Best end to the week, in the gloom with these HIMs. Welcomed down ranger from F3 GoldRush, none other than Dilbert! Introduced the PAX to the BMS gasser.

Mosey to track

Warm up

  • SSH x 15
  • 3rd Grade Exercise x 10
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Line the PAX up on the wall, squat into a wall sit

  • Forward Arm Circles x 15
  • Backward Arm Circles x 15
  • Overhead Press x 15
  • Moroccan Night Club x 15
  • Seal Claps x 15

Mosey to the endzone, BMS Gassers

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 90 yards and back
  • 90 Merkins
  • Run 80 yards and back
  • 80 Squats
  • Continue till you finish on 10 yards, repeating Big Bois, Merkins, Squats

6MoM

  • 10 LBXs x IC
  • 10 Dead Bugs x IC
  • 8 Outlaws x IC (both directions)

COT

A few quotes from the end of ‘Greater’ the movie

At the end of the movie, the pastor addresses those who gathered to celebrate the life of Brandon Burlsworth, and says.

“Why do bad things happen to good people? I admit, from where I’m standing, I don’t know. But Brandon would say just because we don’t see the point, doesn’t mean there isn’t one. Every down at the line of scrimmage, Brandon could only see the inches right in front of his face, but he had good reason to believe that there was a game plan. Now, we can have the same confidence that Brandon had, if we remember that oftentimes, things aren’t what they look like in the moment. Then in the end, there’s always, always the bigger picture.”

I share this today b/c we often get so wrapped up in the situations facing our life today without ever really knowing the entirety of the story and it’s purpose. Put faith and trust in the understanding that all the great things of this earth put together, from the beginning of time to then, will never be Greater than God.

That’s a wrap

-Lumbergh

Posted on

6/2/21 – Inching our way across the field

AO: LavaField

QIC: Giggles

PAX: Bunny, Samurai, Free Lunch, Stray Cat, Slash, Danish, Kiwi, Herbie, Merse, Twinposter, Giggles

Conditions

Toasty 62 degrees

Warm up

SSH x 20

Windmills x12

Third Grade Exercise x10

Scissor Arms x10

Slow High Knees x10

The Thang

Pax Run… but crawling

Break off into groups of three and teams line up head to toe at the end zone. The first two guys hold an exercise while the third guy grunts past them. Once the 6 is in front, the new six comes up to the front – going the whole length of the field and jogging back to the start after each set.

1st set was team holding a plank while the 6 bear-crawled to the front

2nd set was team holding a reverse plank while the 6 broad jumped to the front

3rd set was team holding side plank (alternating) while the 6 inch-wormed his way to the front

COT

Continued on the recent theme of gratitude

I shared how I’d been going through a rough time at work and had put all my eggs into in a new job opportunity. I got a meeting invite from the hiring manager with a rather bland title and instantly went into a negative headspace for the rest of the weekend. Turns out the call was good news with a job. But always wanting to make sure we leave no man where we find him I wanted to make sure the guy who will be remaining on the team is set up for success.

Posted on

5/29/21 – Side to Side

AO: LavaField

QIC: Slash

PAX: Danish, Samurai, Lumbergh, Tater Tot, 2Chainz, Baguette

Conditions

The warmest 47 you ever felt! Sunny and shirts were ready to rip off.

Warm up

Mosey lap

SSH x 20

Handcuffs x 10

Fast high knees x15

Shoulder circles forwards x10

Shoulder circles backwards x10

Windmills x10

Pickle bombers x10

The Thang

Opener 

Hop-overs – side-side IC x30 (jump over coupon lengthwise)

Hop-overs – top-bottom IC x25 (jump over coupon height wise)

Hop-over – end-end IC x20 (lay coupon on it’s end, so it’s in the tallest position, then jump over it back and forth)

AMRAP – 25min 

1 round OYO:

Loaded side lunges x15 HC (30 total)

1-hand shoulder press left x15 

1-hand shoulder press right x15

1-hand rows left x15

1-hand rows right x15

400m run (no coupon)

Complete as many rounds as possible. (We got through 3-4 rounds)

Closer

Bicep superset IC x30 (raise coupon to elbow level x10, start at elbow level and raise to shoulder level x10, full bicep curls x10) 

Tricep extensions IC x20  

Abs (all IC)

Roof raisers (on 6 w/ coupon raised above chest, lift coupon straight up bringing shoulder blades off the ground) IC x20  

Russian twists w/ coupon x10 (set coupon on ground by side each time, lift up move to other side) 

Decline planks x10 

Russian twists w/ coupon x10 (set coupon on ground by side each time, lift up move to other side) 

Coupon plank jacks x20

Big bois x23

COT

Sharing where I’m at versus I’ve been

I’m going through some personal challenges which don’t have a clear resolution. I’m being more intentional about sharing unresolved conflicts in my life. I have a tendency to hold stuff in until I’ve figured my way through it, then share retrospectively. Today I talked about the challenge itself, how hard it’s been and that I don’t see a clear way to alleviate it. It felt like unburdening myself to express what was going on in the moment. Got lots of support from the group and offers of helping hands. Thankful for these men!

Rock on, happy Memorial weekend folks! Slash

Posted on

(05.28.21) Morning Merkins with Big Ben


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Samurai, Face Plant, Kiwi, Walkman, Free Lunch, Murse, Danish, Giggles, Stray Cat, Slash



CONDITIONS

> What a day, what a day. Revved up the lungs, arms, and legs to wrap up to week. 12 strong to start the day, perfection!

Kicked off the workout walking thru the 5 Core Principles of F3:

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 20 IC

The THANG

As many rounds as possible before mosey back to LR for COT. Goal is 6 rounds.

  • Start on the track, run around the track to the away stands and up to Franklin statue
  • 25 merkins
  • Run back to track
  • 10 Burpees
  • 20 Squats
  • 30 Big Bois
  • Repeat!!!

Mosey back to LR!

6MOM

> Finished on the 6,

  • LBC x 20 IC

Moleskin

How Gratitude Changes You and Your Brain
New research is starting to explore how gratitude works to improve our mental health.

I recently read this article and found it’s insights fascinating. The link is posted in the backblast for you all to read deeper but the highlights of the study found these 4 results rang true:

  1. Gratitude unshackles us from toxic emotions
  2. Gratitude helps even if you don’t share it
  3. Gratitude’s benefits take time
  4. Gratitude has lasting effects on the brain

https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

And with that, I’m grateful for each of you and the effort you’ve been given over this last year. Whether it was helping me or the man next to you thru a dark or thru the best and brightest of days, I know I count on you. You are men of character. Keep laying bricks.

> That’s a wrap, Lumbergh

Posted on

5/26/21 – They’re Alive!

AO: Lightning Rod

QIC: StrayCat

PAX: Bunny, Danish, Free Lunch, Ghost, Giggles, Herbie, Kiwi, Slash, TreeTrunk(F3Pen), Walkman

Conditions

60F and Sunny

Warm up

SSH x 20

Third Grade Exercise x 15

Windmills x 12

Derricks (single leg dead lift) x 8 per side

Derkins (Decline Merkins) x 15

Mosey to the track

The Thang

Pearls on a String (Run between stations). The first time is together, and after is on your own.

12 Inverted Rows

Backwards Bear Crawl up the hill

12 Bonnie Blairs (easy count)

12 Big Boys

12 Diamond Merkins

12 Dips

20 YDS Deadbug Shuffle (one side)

14 YDS Squat Jumps

20 YDS Deadbug Shuffle (other side)

Back to Lightning Rod

Superman Back Extensions for 10 count in cadence

COT

We talked about the concept of a HIM this morning. The military is about the group being larger than the individual and this concept is largely lost in todays culture. We looked at examples in the Roman Empire of one person making huge impacts on millions of people, and of SadClowns ultimately destroying the Empire.

All of us can make huge differences in our communities and there is a large leadership void that needs to be filled. We had a special call out for TreeTrunk as a HIM example who started a F3 Group in Pendleton after only Posting 2x in Portland. He has 4 people posting regularly now after a few months of operation.

Posted on

5/24/21 – Monday Murph Practice

AO: Lightning Rod

QIC: Danish

PAX: Face Plant, Free Lunch, Ghost, Giggles, Kiwi, Murse (FNG), Slice (down ranger), Stray Cat, Walkman

Conditions

48F and Wet..

Warm up

Mosey to the track

SSH x 20

Fast high knees x 15

Scissor Arms x 12

Lateral lunges x 10

3rd grade exercise x 15

Plank calf stretches x 14

The Thang

3 minutes of 20 seconds on/10 seconds off of Bonnie Blairs

As much as you can get done in ~20 minutes

10 Merkins

10 inverted row

10 squats

20 Merkins

20 inverted row

20 squats

30 Merkins

30 inverted row

30 squats

40 Merkins

40 inverted row

40 squats

50 Merkins

50 inverted row

50 squats

40 Merkins

40 inverted row

40 squats

30 Merkins

30 inverted row

30 squats

20 Merkins

20 inverted row

20 squats

10 Merkins

10 inverted row

10 squats

COT

I had a change of mind about what to talk about as we went through the Murph practice workout today. I wanted to the PAX to think about what they are grateful for and share with the PAX so they can verbalize it and help it to sink in deeper. It was great to hear the different aspects of everyone’s life that keeps them grounded and pushing to always be better.

We also welcomed an FNG in Murse this morning. I had tried to EH him a few weeks ago and I think Giggle may have successfully roped him in.

Posted on

(05.22.21) – Meters, Merkins, Burpees OH MY!

AO: Lightning Rod

QIC: Lumbergh

PAX: Houdini, Danish, Andy, Stout, Slice (F3 Boise)

Conditions

Gloomy start to the weekend, a little wet but not enough to slow down this crew. Down ranger from Boise, Slice, here to give us a little Idaho flavor.

Warm up

  • SSH x 15
  • 3rd Grade Exercise x 15
  • Slow High Knees x 15
  • Monkey Humpers x 10
  • Scissor Arms x 15
  • Alternating Shoulder Taps x 15
  • SSH x 15

Mosey to track

The Thang

Round 1

  • Merkin Mile
  • Run 400m
  • 25 Merkins

Round 2

  • Merkin while team mate runs 400m (switch)
  • Complete 500 Merkins combined

Round 3

  • Burpee while teammate sprints 25 yards
  • Complete 100 Burpees combined

6MoM

  • 50 Big Bois x IC (easy count)
  • 10 Outlaws x IC (both directions)
  • 15 LBCs x

COT

A man needs help to Get Right

The boats of some men have been so long capsized that they have gradually surrendered to a life of being swept downstream by circumstance. Having lost the ability to make headway, they become fully focused on mere survival. We call these men Sad Clowns and their affliction Sad Clown Syndrome .

The symptoms of Sad Clown Syndrome are subtle, so the malady can be difficult to diagnose. The Sad Clown may not be chronically obese–but he is not physical fit, lacking in strength, speed, stamina and toughness. He may not be alone–but he is lonely, living bereft of meaningful male friendships. He may not be unemployed–but he lacks true purpose, having no clear vision, belief system or direction governing the things he does or fails to do. The Sad Clown may seem happy on the outside–but that is only what he seems to be, not what he is.

Focused on mere survival, the Sad Clown zombie-shuffles through the motions of his life governed by his perception of what is expected of him from the world rather than in the manner for which he was created. Having no sense of purpose other than existential continuity, he squanders his days and energy trying to seem like a man rather than be one. This makes him a Mascot , aspiring for little more than the clearance of his last check in the final fearful moments before greeting what awaits him in the Super Unknown .

That’s a wrap

-Lumbergh

Posted on

Tickles with Giggles

AO: Lightning Rod

QIC: Giggles

PAX: Ghost, Free Lunch, Walkman, Herbie, Slash, Kiwi, Lumberg, Bunny, Giggles

Conditions

Forecast called for a bit of rain but we got lucky with a beautiful morning and cool temps (47)

Warm up

SSH x 20

Slow High Knees x 10

Windmills x 10

Monkey humpers x 10

Donkey Kicks x 10

Mosey to the track

The Thang

Partnered up for some fun

One partner runs from one side of the football field and back (goal was to push the run hard). While one guy ran, the other guy did a stationary exercise. Once the first guy got back to the start they would swap. Once the team finished we moved to the wall for some decline planks until the 6 was in.

First set was Big Boys x 10

Second set was Lunges x 10

Third set was Burpees x 3

Mosey back to LR with a tired PAX. Finished up with:

Side plank with reach under x 10 each side

Flutter Kicks x 15

Box Cutters x 15

Plank x 20

LBCs x20

COT

Taking time to reflect on progress

Shared my experience with the PAX about how 11-12 weeks ago I showed up in a boot and barely able to keep up with anyone and how much progress I’ve seen in the short amount of time. I feel stronger not only at each Q but in every day life and how that’s making me a better man and a better husband.