Backblasts

Posted on

11/23/20 – The Primer

AO: Lightening Rod

QIC: Danish

PAX: Bunny and Lumbergh

Conditions: 44F and jus the right temperature for some good sweating. Happy to be together with a group of men wanting to achieve something.

Warm up

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Scissor Arms x 15

Fast High Knees x 15

Mosey to the track

THE THANG

2 minute push up test (as many push ups as you can. Resting in plank position only. No dropping down)

Burpee broad jump to 50 yard line

Jog back to start

Bear crawl across field with 50 LBCs after every 20m

Jog back to the start

Backward lunge across field with 20 pickle pounder after every 20m

Jog back to the start

Burpee broad jump to 50 yard line

2 minute dip test

Mosey back to Lightening Rod

6MOM

Flutter kicks x 20

Ab holds x 15

Box cutters x 12

Outlaws x 12

Flutter kicks x 20

MOLESKIN

Decided to scrap what I was going to talk about to dig into Bunny and the mental strength he’s looking for. He’s showing up everyday so we leaned into him and gave him tips on how to guide his thinking to one of positivity and what he’s truly capable of. Lumbergh shared some great things that work well for him when he’s reaching those hard points in his training and workouts. It’s about the journey, not the destination.

Cheers, Danish

Posted on

Shothouse 1000 Part Deux


AO: > LavaField

QIC: > Lumbergh

PAX: > Tater Tot, Bunny



CONDITIONS

> 37 degrees and dry, beautiful day to get the work in! Pretty pumped, Bunny’s first Saturday beatdown!

Warm Up (Circle of Pain)

  • 400 meter mosey
  • SSH x 20
  • Windmill x 15
  • Third Grade Exercise x 15
  • 400 meter mosey
  • SSH x 20
  • Scissor Arms x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • 400 meter mosey

The Thang

Goal of this exercise is to do 100 reps of each movement, complete one at a time, when you finish one movement, run to the top of the stadium and back, start on the next movement.

  • Merkins
  • Dips
  • Squats
  • Big Bois
  • Shoulder Taps (Hard Count)
  • Step Ups (Easy Count)
  • Squat Jacks
  • Plank Jacks
  • LBCs
  • Burpees

6MOM

> Flutter kicks x 15, Flutter jacks x 15, Outlaws x 15 (each direction), Plank x 15, Pickle Pounders x 15

Moleskin

> This holiday has definitely been over commercialized, but there is a core purpose, which is to give our thanks to the forces of nature and the people in our lives for the great bounty of good things bestowed upon us. Everyone has something to be thankful for and most have many blessings to count. Make sure others see how grateful you are for the blessings in your life and help them do the same by your example. I’d like to go around the circle and have each of us talk about one thing were thankful for.

On that note, I am thankful for my family, having a roof and food to provide them, my ever developing faith, and for the gift of F3.

> That’s a wrap, Lumbergh

Posted on

11/20/20 – The Kelsey

AO: Lightening Rod

QIC: Danish

PAX: Herbie, Lumbergh, Walkman

Conditions: A brisk 35F was met with little chatter as everyone arrived just in time to get their workout on.

Warm up

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Scissor Arms x 15

Fast High Knees x 15

Mosey to the track

THE THANG

Get into 2 groups. 3 sets each of:

Mountain climber merkin x 10

Leg lifts x 10

Side plank twists x 10 each

Incline merkins x 20

Inverted row x 20

Dips x 20

Mosey to side steps

Hands down straight leg jumps x 4

Box jump to full stand up

Repeat 10 times

Burpee box jump x 10

Mosey to side Lightening Rod

Oompa Loompas for 15 meters

Ass to floor squat jumps for 15 meters

Repeat 3 times

Flutter kicks x 20

Box Cutters x 15

LBX x 25

Freddie Mercury’s x 20

Oompa Loompas for 15 meters

Ass to floor squat jumps for 15 meters

Moleskin

Man’s search for meaning

“He who has a why can bear any how”

  • Especially true when trying to get through hard projects or times in life

When we are no longer able to change a situation we are challenged to change ourselves

  • Control what you can control.
  • If it’s something you can modify then go ahead and do it, if you can’t.. then please change yourself.

We cannot avoid suffering, but can choose to find a meaning within it and move forward.

  • During Frankl’s time, he would spend some time talking to prisoners and attempt to help them balance their mental health.
  • He purposed a concept of what if your wife died before you did? Then she would be living through this suffering.. would you want her to deal with that?
  • Suffering ceases to be suffering the moment it finds a meaning.. the prisoners found reason in their suffering and that was so that their family didn’t have to.
  • I find meaning in my ‘suffering’ by working through the hard times, struggles and added pressure so that I can set my family with the life they thrive in.

Some great words of wisdom and actions from Walkman and Lumbergh on how they have been doing things to help their family from a gratitude practice together to understanding how good life is. It felt great to share as a group and seeing our ideas and teaching being used by others in the group.

Posted on

Creative ways to Strive


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Lumbergh, Angus, Danish, Dockers



CONDITIONS

> Wet and Cold. Pax showed up just before 530 ready to rock and roll in the rain.

Warm Up (Circle of Pain)

> Jog to 62nd and back to the corner of 52nd. Step ups Left leg x 15, Merkin x 10, Step up Right leg x 15, Merkin x 10, Third Grade exercise x 15. Mosy to the track

The Thang

> Started in the end zone. Frog Merkins to the other endzone, stopping each 20 yards to complete 25 LBC’s on the hard count.

Gorilla walk squats back to the original endzone, stopping every 20 yards to complete 25 Freddie Mercuries on the hard count.

Touchdown lounges to the 40 and back, stopping every 20 yards to do 5 merkins.

Mosy back to the Rod.

6MOM

> Superman x 15, Plank x 15, Superman Jacks x 15, Plank Jacks x 15

Moleskin

> Started a conversation about intentionality and how difficult it is to find adult peers who are also striving in their lives. Most of our relationships are on ‘autopilot’ like much our lives – functions of convenience and history rather than intention and future. F3 helps us realize there is more, starting with our physicality and expanding into the fellowship with men who are also willing to push and try to ‘wake up’ more and more. We may not be striving for the same things, but to be close to other men who I know are working to be their best, to accomplish their goals, to be be leaders is encouraging and appreciated. We thanked Angus for starting this AO as he will be out of the state for a few months.

> Soreness brought to you by Walkman

Posted on

We be running


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Danish, Bunny, Herbie



CONDITIONS

> 48 degrees, and WET, nothing can prevent this PAX from the mission, nice day for a little track grinder!

Warm Up (Circle of Pain)

Mosey 400 meters

  • SSH x 25
  • Windmill x 20
  • Scissor Arm x 15
  • Monkey Humpers x 10
  • Slow High Knees x 15
  • Butt Kickers x 20
  • SSH x 25

Mosey to the track

The THANG

Merkin Mile (25 merkins, 1 lap x 4)

Jump Squat Mile (20 squats, 1 lap x 4)

Back to the Lightning Rod

6MOM

> Finished on the 6, Flutter kicks x 25, Flutter Jacks x 25, Spread Eagle x 25 (plus 28 more to round out time)

Moleskin

RECRUITING LEADERS:

People are motivated by?

a. Easy, low commitment tasks

b. A timid leader with a lack of vision

c. Awkward drive-by guilt trips out of our desperation

d. Vision-drenched, significant changes

High capacity leaders respond better to?

a. Broad upfront calls

b. Slack blasts, and DMs

c. Not even being recruited

d. Personal taps on the shoulder

High capacity people need to be given a SIGNFICANT CHALLENGE. Without it, it’s easy to skirt the call or not investment.

Hold the PAX accountable by refusing to let the PAX off the hook. If you don’t you give permission to the PAX to dishonor the value of mission. Our mission is clear and big, there is value in what we do here each day, in what we do, how we invest into this process and when we show up.

What’s one way you can improve as a recruiter of leaders?

How will it affect the culture of our service as more people begin to contribute?

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Gratitude on Veterans Day


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Angus, Bunny, Danish



CONDITIONS

> 40 degrees and wet. No falling water and surprisingly clear skies. PAX was all early with some early morning chatter.

Warm Up (Circle of Pain)

> Jogged to 62nd, down 62nd and back to the bottom of the hill. Looked for Good Morning Merkins but didn’t come across anyone – most of PDX chose the fart sack apparently. We did hill sprints and jogged back down between exercise sets. Slow High Knees x 20, Third Grade Exercise x 20, Arm Scissors x 20, Squat x 10 and then mosied to the track.

The Thang

> In the spirit of Veterans day we moved between workout stations on the track as a PAX, alternating Jogging and Skip Jumps between stations, in a line together.

Station 1 – Wall sits with Cherry Pickers x 15, forward arm circles x 15, backward arm circles x 15, overhead press x 15.

Station 2 – Plank x 20, Left/Right Plank x 20, Shoulder taps x 20, Peter Parkers x 20

Station 3 – LBC’s x 30, Flutter kick x 30, Freddie Mercury x 30, Box Cutters x 20. YHC had a hard time breathing/counting those LBC’s again.

Station 4 – Wall sits with Can Can x 15, Morrocan night club x 15, Seal clap x 15, Overhead clap x 20 to let the lone jogger pass us (we got his GMM’s at station 1).

Repeated Station 1 and 2 before heading back to the Lightning Rod.

6MOM

> No time. In hindsight should have completed 1 LBC.

Moleskin

> Commenting on Veterans day itself felt inauthentic for YHC, but allowed for a good conversation around gratitude. Both that which we express (to others), and that which we carry around with us. We spent time sharing in CoT the things that we are all grateful for on a consistent basis. Danish shared a wonderful gratitude practice that he uses. Whole PAX took time to reflect on the areas of life they are constantly grateful for. We acknowledged that gratitude is often manifested by contrast – the things we’re most grateful for tend to be those that we have the most awareness around how their absence feels. These acknowledgements of contrast, and our abundance, serve as a ‘fill up’ for our piggy bank of good will and grace. It’s very challenging to extend grace with an empty piggy bank, and very easy to refill the bank by exploring gratitude.

> Today’s sore shoulders/kneck brought to you by Walkman

Posted on

11/9/20 – Touching cloth

AO: Lightening Rod

QIC: Danish

PAX: Angus, Bunny, Lumbergh

Conditions: 29F and misty. Perfect for burning up our muscles

Warm up (Circle of Pain)

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 15

Scissor Arms x 15

Fast High Knees x 20

3rd Grade Exercise x 15

Mosey to the track

The THANG

Incline push up x 12

Inverted Row x 12

Squat jumps x 12

Lunge to center field

Burpees x 10

Jog to west of track and then back to starting point

Repeat 6 times

Mosey back to LR

Flutter kicks x 20

Ab holds x 15

Box cutters x 12

Flutter kicks x 20

Plank x 10

Side Plank (left) x 10

Side Plank (Right) x 10

CIRCLE OF TRUST

Embracing the Pain

This was my mantra for all the tough times in races and training I had but I realized how good it was to apply that to everyday life. Our own struggles are what makes us better but only if we adapt and learn from our mistakes. You can also actively put yourself in uncomfortable situations so that you are adapted for the future.

Some great examples from the PAX about how they have been doing this in their life.

Thank you for all of you for being here. Every single one of you are here to better yourself. Whether it’s to be a better father, brother, son, husband, friend, human, coworker, you’re doing it by being present here and working on yourself. When your mind commits, your body follows so every time you show up, it’s motivation for everyone of us here to show up, do good, be right.

Peace, Danish

Posted on

Pet Sounds


AO: > Lava Field

QIC: > Lumbergh

PAX: > Danish, Angus, Wetbag, Tater Tot, Baguette



CONDITIONS

> 39 degrees, bit of frost on the field, partly cloudy…perfect day to grind!

Warm Up (Circle of Pain)

Mosey 400 meters

  • SSH x 25
  • Windmill x 15
  • Scissor Arm x 15
  • Monkey Humpers x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 25

Mosey 400 meters

The THANG

Football Field Pet Themed Walk (2 Rounds):

  • Bear Crawl 20 yards, run back to end zone
  • Backwards Bear Crawl 20 yards, run back to end zone
  • Gorilla Walk 20 yards, run back to end zone
  • Crab Walk 20 yards, run back to end zone
  • Murder Bunny 20 yards, run back to end zone
  • 10 Blockees
  • Run 100 yards and back

Carry Coupons to Stadium Stairs (2 Rounds).

  • 10 Merkin Alternates (HC)
  • Frog Jump Up Stadium, down opposite side, jog back to block
  • 20 KB Swings
  • Cobra lunge (side lunging, step up one step, side lunge back to other side, step up one step) up Stadium, down opposite side, jog back to block
  • 30 Overhead Press
  • Stork Walk (two step lunge climb) up Stadium, down opposite side, jog back to block

Weighted squats (30), Shoulder to Shoulder (30), Curls (30) – In cadence (slow count, basic count)

6MOM

> Finished on the 6, Flutter kicks x 15, Flutter Jacks x 15, Spread Eagle x 15, LBCs x 15, Big Bois x 15, Outlaw x 10 (each direction)

Moleskin

THE POWER OF STARTING YOUR DAY RIGHT:

A couple of things I want you all to think through this weekend. First ask yourself this simple question; Does my morning ritual energize or drain you before starting your day? How we start our day matters, we’ve all experienced days where you wake up in a fog or are stressed around some aspect of your life, this connection follows us throughout the day. What I’d like us all to do is to think about this challenge that was put down recently at my church, our Pastor challenged us to implement ‘Quiet Time’ to begin our day. This simple concept is often difficult to implement and commit to make it habit forming but yet is incredibly easy and of tremendous value.

My ask today is that each of you look for ways to start your day off with ‘Quiet Time’. Each morning, use this time (15 mins) to tackle an example below that will energize your body, mind, and/or spirit:

  1. Faith –> Read Scripture and pray
  2. Leadership investment –> F3 Q-Source study program
  3. Eat a healthy meal with no distractions –> find time to fuel your body without engaging in anything beyond yourself
  4. Meditation –> in a truly quiet environment, sit, be present, deeply breathe and center yourself
  5. Plan your day –> Write a list of goals/objectives/to-do’s for the day and structure your day around it
  6. Think about ways to impact your community/family –> Use this time to plan check in’s with friends and family, be intentional, form your thoughts and conversation plan to approach this with them.
  7. Exercise –> F3 workouts, run, yoga, stretch

These are merely resources that will aid you in your day to meet it with healthy and positive energy. Curate this approach to meet your personal situation and find ways that will allow you to be successful.

“You can’t be deeply influenced by that which you don’t know” – R. Kent Hughs

Great share from Danish about the meaning of investing into structure and how much energy/value this provides. Not only was there good mumblechatter following the COT but a Bald Eagle landed on the lights around the stadium. Great finish to a great day!

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Cave Dwellers and The Keynes Economy


AO: Lightning Rod

QIC: Angus

PAX: Danish, Herbie, Lumbergh, Walkman



CONDITIONS

49 Degrees / Wet / Cloudy Skies but the air was clear with no fog

Warm Up (Circle of Pain)

SSH x 20
TGE x 15
SSH x 20
Windmill x 15
SSH x 20
IW x 10

Mosey to the corner

HK (Fast Tempo) x 12
BK x 12
Incline Merkin x 10
Decline Merkin x 10
Monkey Humpers x 10

Mosey to the Tennis Court

The Thang

We started off with a new one “Cave Dwellers”. The point is to stay in a low position for the entirety of the routine — don’t recover to your knees or to your feet until the Q calls it or until you have done the specified number of rounds.

Cave Dwellers
• 10 merkins (or other low ground activity, eg. plank, maktar, plank jack)
• Gorilla Crawl ~20 yards (or any low ground traveling exercise)
• 10 mountain climbers (vary exercise to increase or decrease difficulty)
• backwards bear crawl, back to start

repeato x 3 (or however many times the Q desires), remember the point is to stay low and avoid recovering to knees or up to feet until all rounds have been completed.

Mosey over to the hill

Elevens

Start at the bottom of the hill — start with 1 of the first exercise run to the top of the hill and do 10 of the opposing exercise run back down to the bottom, then 2 at the bottom and 9 at the top. Repeat until you are at 10 at the bottom and 1 at the top.

• Hand Release Burpees at the bottom
• Squat Jumps at the top

Walkman admitted this one was particularly challenging and brought him close to the edge of splashing merlot… the pax hustled hard and it showed. This was tough and you wouldn’t think the hand release on those burpees

Head back to the Tennis Court

Cave Dwellers
• 10 merkins (Audible — Hand Release Merkins to make the most of the wet)
• Gorilla Crawl ~20 yards
• 10 Shoulder Taps
• backwards bear crawl, back to start

Mosey back to the Courtyard

6MOM

LBC x 20
LBX x 20
Flutters x 20
Freddy x 10
Box Cutter x 10
Hollywoods x 10 (each side)
Pickle Pounders x 20 (I planned to just keep going on these to run out the clock)

Moleskin

Reminder of what it takes to be an effective leader:

Vision Articulation Persuasion Exhortation (VAPE)

Having vision is the ability to see that which cannot be seen. Simon Sinek articulates it like this:

Vision is the equivalent of an iceberg — being able to see that which others cannot see because it lies beneath. And when we work with a small group of people who say “I believe what you believe” and you work together and what happens is a little piece of the iceberg starts to show. And a couple more people are opened to the reality of this vision. And a little more iceberg shows up. And you will say… this is just the tip of the iceberg.

Articulation is the effective communication of that vision. 

There’s a story about a meeting between FDR and the economist John Maynard Keynes that lasted over an hour despite FDR’s incredibly busy schedule. Some say if FDR understood Keynes approach to economics then the Great Depression might have ended much earlier. 

At first blush it’s easy to think this is FDRs fault for not understanding, but in reality we should shift the burden of responsibility from the listener to the explainer. 

In this situation the genius locked inside Keynes head might as well not have existed. It was his responsibility to articulate so that his vision was as obvious to FDR as it was to him. 

It’s important to note, while we may have a clear understanding of the information we are attempting to articulate if we fail to know the person, we may likely fail to get our ideas across. 

Knowing the person transforms your ability to communicate effectively.

It is by knowing the person we are afforded the opportunity to communicate with precision and clarity. 

On a personal note

I loved the chatter we’ve had in CoT lately — it’s a product of our good momentum in culture. If you made it this far thank you for reading and keep checking in on your brothers in and out of the gloom.

Angus Out

Posted on

The Big Tam

AO: Lightning Rod

QIC: Danish

Pax: Angus, Buck, Dockers, Lumbergh, Walkman

Conditions

61F and humid

Warm up (Circle of Pain)

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Scissor Arms x 15

Fast High Knees x 15

Side Lunge x 10

Mosey to the track

The Thang

This workout was inspired by James Bond’s female counterparts after Sean Connery’s death on Saturday.

Pussy Galore

20 x Pickle Pounders

Bear Crawl 15 yards

20 x Rowers

Bear Crawl 15 yards

20 x Pickle Pounders

Bear Crawl 15 yards

Honey Rider

Jog to west side of track

10 x Squat Jumps

10 x Burpees

10 x Merkins

Jog to east side of track

Holly Goodhead

20 x Glute Bridge

10 x Inverted Row

10 x Tricep Dips

Jog to west side of track

Keep repeating Honey Rider and Holly Goodhead while increasing the Holly Goodhead IR and TD reps by 5 each time. Continue until you reach 30 reps of those.

Mosey to the LR

Pistol Squats x 15

Merkin x 15

Ab holds x 20

Flutter kicks x 30

Ab holds x 15

Side Lunge x 10

Squat jumps x 20

MOLESKIN

Control of our thoughts.

I know many of us are thinking about the election and what if it doesn’t go the way I voted. Fear, despair, panic, sadness, the unknown. You are what you pay attention to and that attention is an amplifier. It shines a spotlight and signals importance. Where focus goes, energy flows.

We have control of our thoughts. Sometimes it easier than other times. I want to bring this up because even though I’m not suffering stress from the election, others all around me are and they’re all actively fueling the fire. The focus is being put on every bit of negative when they have control of their future. If you don’t like it, are you actively going out and collecting signatures, raising funds, etc. Complaints are worthless if you’re not doing anything about it. I’m not saying this to you as a group because that’s what anyone is doing. I’m saying it because maybe we can help those around us and how they view their own world and try to ease their tension.

My challenge to you is to be the example. Be the one who can help guide and motivate people through this time.