Backblasts

Posted on

Dante’s Inferno


AO: > Lava Field

QIC: > Angus

PAX: > Danish, Lumbergh, Tater Tot, and Title IX



CONDITIONS

> 39 Degrees / Hazy / Sunrise at 7:49am // The day of Halloween

Warm Up (Circle of Pain)

SSH x 13
TGE x 13
SSH x 13
Windmills x 13
SSH x 13
Monkey Humpers x 13
SSH x 13
Imperial Walkers x 13
SSH x 13

Mosey down the field and back

Plank x 13
Shoulder Tap x 13
Plank x 13
Merkin x 13
Plank x 13
Mountain Climber x 13

Mosey to the Dug out and grab some wall

Cherry Pickers x 13
LAC x 13 (FWD / BWD)
Cherry Pickers x 13
MNC x 13
Cherry Pickers x 13
Macarena x 13

The Thang

Mosey over to the baseball fields for the main event.

“Dante’s Inferno”

The pax were instructed they would be traveling through the seven levels of “hell” — there were cones and CMUs arranged in a large circle. Each pax positioned at a cone with the intent of using the CMUs arranged in proximity.

Level 1
• 7 Burpees
Rifle carry CMU around the circle

Level 2
• 7 Burpees
• 7 Merkin Combos
Rifle carry CMU around the circle

Level 3
• 7 Burpees
• 7 Merkin Combos
• 7 Squats
Rifle carry CMU around the circle

Level 4
• 7 Burpees
• 7 Merkin Combos
• 7 Squats
• 7 Curls
Rifle carry CMU around the circle

YHC called an audible to run the field end to end to give the pax a chance to catch their wind.

Level 5
• 7 Burpees
• 7 Merkin Combos
• 7 Squats
• 7 Curls
• 7 Bonnie Blairs
Rifle carry CMU around the circle

Level 6
• 7 Burpees
• 7 Merkin Combos
• 7 Squats
• 7 Curls
• 7 Bonnie Blairs
• 7 Vertical Block Presses
Rifle carry CMU around the circle

Level 7
• 7 Burpees
• 7 Merkin Combos
• 7 Squats
• 7 Curls
• 7 Bonnie Blairs
• 7 Vertical Block Presses
• 7 Blockees
Rifle carry CMU around the circle

After we made it to the 7th level we ran to the fence and back. We picked up the cones and in unison stepped 10 paces toward the center. From here the pax were to travel back from the 7th level — for the sake of time decreasing the reps by 1 each level. Starting with Level 6.

Level 6
• 6 Burpees
• 6 Merkin Combos
• 6 Squats
• 6 Curls
• 6 Bonnie Blairs
• 6 Vertical Block Presses
Rifle carry CMU around the circle

Level 5
• 5 Burpees
• 5 Merkin Combos
• 5 Squats
• 5 Curls
• 5 Bonnie Blairs
Rifle carry CMU around the circle

Level 4
• 4 Burpees
• 4 Merkin Combos
• 4 Squats
• 4 Curls
Rifle carry CMU around the circle

Level 3
• 3 Burpees
• 3 Merkin Combos
• 3 Squats
Rifle carry CMU around the circle

Level 2
• 2 Burpees
• 2 Merkin Combos
Rifle carry CMU around the circle

Level 1
• 1 Burpee
Rifle carry CMU around the circle

6MOM

We wrapped up with 6 minutes to spare — we attempted a ring of fire holding 6 inches and doing flutter kicks. This was hard and YHC had originally intended to go to 13 but we stopped at 5 because it was dumb.

Finished things off with LBC x 30

Moleskin

> What does it take to Lead Right?

• First we must articulate what is a leader?
Leadership is Influencing Movement to Advantage.

• What does it take to be an effective leader?
It requires skill. The skills are: Vision Articulation Persuasion Exhortation (V.A.P.E)

At this point we point out the there is a difference between an effective leader and a virtuous leader. History has shown us many effective leaders who don’t posses the characteristics of virtue. Just look at Hitler — he was a very effective leader, but he did not exemplify virtuosity.

So what are [the] characteristics of a virtuous leader?

Candor, Commitment, Consistency, Contentment, and Courage.

On the flip side of this.. a virtuous leader will not get far if he is not effective.

In order to Lead Right you must be effective AND Virtuous.

> Angus Out

Posted on

100 Meter-Repeater (10.30.20)


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Walkman, Angus, Bunny, Herbie, Danish



CONDITIONS

> 48 degrees, cloudy, with a few sprinkles of rain.

Warm Up (Circle of Pain)

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

Mosey to the track. 10 inch worms (hand walk out, leg walk in)

The THANG

ROUND 1 (x 15 of each exercise)

  • Run 100 meters, 15 merkins, jog back to the start
  • Run 100 meters, 15 Mike Tysons, jog back to the start
  • Run 100 meters, 15 Burpees, jog back to the start
  • Run 100 meters, 15 Squats, jog back to the start

Run 800 meters

  • Run 100 meters, 25 Rowers, jog back to the start
  • Run 100 meters, 25 Freddie Mercury’s (HC), jog back to the start
  • Run 100 meters, 25 Outlaws, jog back to the start
  • Run 100 meters, 25 Big Bois, jog back to the start

Mosey back to LR!

6MOM

> Finished on the 6, Flutter kicks (x 15), LBCs (x 15), Box Cutters (x 15), Hold The Six (x 15)

Moleskin

> Men recognize the Advantage of mutual defense

“Man the hunter is also born hard-wired to protect himself and his loved ones from other hunters. Recognizing strength in numbers, we combine into Communities for our mutual protection from aggression. When threatened, we lock our individual shields together into a defensive wall to repel the invader. While both threat and defensive means have evolved throughout history, this elemental fact of who we are has never changed. The HIM locks his shield with other HIMs to protect the people behind the wall.

A healthy Community will have multiple Shield Locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich us all. The HIM recognizes his Shield Lock as an essential relationship within his Concentrica and one of his most important Teams. He takes great care in nourishing it as he knows he can neither hunt nor defend alone.”

> That’s a wrap, Lumbergh

Posted on

Accountability


AO: > Lightning Rod

QIC: > Walkman

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



CONDITIONS

> 43 degrees and clear but it sure felt like a lower 30’s morning. Everyone was early and had some chatter to kick off the day. Daylight savings brought us some early Dawn during the workout which was refreshing.

Warm Up (Circle of Pain)

> Third Grade x 15, Windmill x 15, Arm Scissors x 15, Slow high knees x 15, Imperial walkers x 15 with runs around the courtyard in between the first 4 exercises.

The Thang

> Everyone claimed a bench we completed a set of movements at each bench, with a transition movement to get us to the bench across from us. First set was

Slow squat x 20, Bear Crawl Bulgarian split squat left leg x 20, Bear crawl, Bulgarian split squat right leg x 20, Bear crawl

Real Peter Parker x 15, Lunge walk, Merkin x 15, Lunge Walk, Burpee x 15, Lunge Walk

LBC x 30, Broad Jump, Big Bois x 30, Broad Jump, American Hammer x 20, Broad Jump

Box Jumps x 30, Al Gore, Step ups right leg x 30, Al Gore, Step up left leg x 30, Al Gore

Repeated the cycle with the leg reps x 15, chest reps x 10, core reps x 20 (15 American Hammers), and bench work x 20.

For what it’s worth, YHC was having a hard time breathing while calling the count during LBC’s (after burpee’s & lunge walk). Serious mental panic over amount of oxygen/C02 in my body, amusing in hindsight and good for mental discipline but a 10 count prior would have likely been good for the PAX if I’m any indication – apologies for missing it.

6MOM

> Plank x 20, Side planks x 20 each side. Flutter Kick x 15.

Moleskin

> With our Go30 Challenge starting today we discussed Accountability.

Holding someone accountable is the process of helping them compare outcomes to goals and identifying the activities, attitudes, and beliefs that lead to success or failure. It’s shining a light on their blind spots, and helping them decide how they’ll grow.

Being held accountable is submitting your blind spots to the lens of someone else, and asking them to help you see. This is why permission is required. If you don’t give me permission, and I try to hold you accountable, I’m just an asshole pointing out your flaws as I perceive them. But with your permission, we can help each other see. We can eliminate our own blind spots by submitting to other people’s lens and asking for help. This requires others, as a man needs help getting right.

Accountability requires a standard. An unarguable position with which we can create a comparison. if your goal includes arguable language – terms like ‘some, a little, etc’ you can’t be accountable to it, and we can’t hold you accountable. The language matters and we must insist, for each other, that the language is clear and goals well defined.

If this sounds uncomfortable, it is. Most people have a negative impression of accountability. It’s not fun to have light shined on darkness. In the short term it doesn’t bring joy. But in the long run it brings freedom. We often conflate blind spots with moral failures. we often picture being yelled at or having an awkward conversation as the manifestation of being held accountable. It triggers shame and guilt as the primary motivators of better actions and beliefs. This is counter productive and wrongly done. Shame and guilt are not required to hold someone accountable, and they are often wildly ineffective.

That is why the ‘how’ matters. Not just the slack channel or text message vehicles we’ve identified, but what you want it to sound like when I hold you accountable. How do you want me to bring it up with you if i see your attitudes or actions not aligning with your goal? What would you like me to say that will help you be open to what I’m sharing and not guarded or defensive?

With that, and for the circle of trust, I want to you to know that you each have my permission to bring up me missing my goal, in this time (CoT) or via phone or text. If you see that I haven’t read for 30 minutes the day prior, id like it to be brought up directly. Please ask me what broke down in my process and help me identify why I didn’t do it. Then help me plan for my next 30 minutes. I also want you to know that if you’ve never held someone accountable, if you’ve never approached someone to positively identify a blind spot for them, and you want some language, it’ll be posted in slack and I’m happy to talk through it with you.

> Today’s accountability brought to you by Walkman

Posted on

The Prohibition Mile

AO: > Lightening Rod

QIC: > Danish

PAX: > Lumbergh, Angus, Dockers, Walkman



CONDITIONS

> 35 degree’s with a light mist. Perfect workout conditions. Everyone was early and in a good mood despite sore butts from Monday’s Q.

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

Mosey to the track

The Thang

400m 6s Run

1st man – 100y Coupon carry

Rest of the men – Squat Jumps

Group 100y run

2nd man – 100y Coupon carry

Rest of the men – Plank

Group 100y run

3rd man – 100y Coupon carry

Rest of the men – Burpees

Group 100y run

4th man – 100y Coupon carry

Rest of the men – Big Boys

Group 100y run

Repeat until 1700 yards of coupon carry is done.

Bear crawl for 20 yards to complete full mile (Mistake on Danish’s side thinking a mile is 1720 yards. It’s 1760 yards)

6MOM

Squats x 15

Merkin x 15

Ab holds x 15

Flutter kicks x 20

Merkin x 10

Lunge x 16

Side Lunge x 10

.

Moleskin

> Positivity

I work with a lot of athletes and a big thing that can change in every athlete is the way they view the work they’re putting in. The training is the easy part, the thinking about it is the harder part. I want you to focus on the positive that you can get out of every workout. It might be rainy, it might by cold, you may feel tired, you may be stressed, you may be hungover. BUT, you have the choice to turn every one of those things into something positive. Take away something positive from every workout so instead of thinking “It was sooo cold out there and my hands were frozen. I was miserable”, think about “I showed up and put the work in when it would have been easy to stay warm in bed. I got my body ready for the day and I got a little big closer to my fitness goals”. We all have the power to think positively or negatively about any situation and it’s YOU that has the power to chose which you’ll be today.

Dr James Nicolantonio quote:

YOU ARE IN CONTROL OF YOU

MORE POSITIVE THOUGHTS, LESS NEGATIVE

MORE LAUGHING, LESS ANGER

MORE REAL FOOD, LESS PROCESSED FOOD

MORE MOVING, LESS SITTING

MORE OUTSIDE, LESS INSIDE

PRACTICE MORE OF THE GOOD AND LESS OF THE BAD

AND YOU WILL FLOURISH.

CoT – 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.

The men shared and asked for prayers and good thoughts towards loved ones who are going through good times and tough time.

>Today’s energizer brought to you by Danish

Posted on

Deck of Death Monday


AO: > Lightening Rod

QIC: > Walkman

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



CONDITIONS

> 33 degree’s and chilly caused some limited chatter to start the morning. Everyone was early and we all appreciated getting moving to warm up.

Warm Up (Circle of Pain)

> Completed a series of warmups with a quick lap around the walkways in between. Third grade exercise x 15, Windmill x 15, Monkey Humpers x 10, Arm scissors x 15.

The Thang

> Deck of death

  • Hearts – Real Peter Parkers
  • Diamonds – Hindi Squats
  • Clubs – American Hammers
  • Spades – lunges….oh those lunges
  • Jokers – gorilla walk/bear crawl around the sign and back

DoD gave us a unique opportunity for the entire PAX to practice calling an exercise. Each person called the exercise of the card they drew.

6MOM

> Wrapped up DoD at 6:13, completed Flutter kick x 15, LBC x 20.

Moleskin

> Notes from Q1.2 – King

  • To be effective in our lives, we must keep our body upright.
  • How can the sould prosper if the body withers?
  • It’s made to be used, and the more its used the more prepared it is.
  • Exercise is King and nutrition is Queen – put them together and you’ve got a kingdom. (good add by Angus that you can’t out King your Queen – no amount of exercise trumps a poor diet)
  • The Jester is necessary to think about because even the most amusing distractions can topple a kingdom.
  • We don’t exercise to get better at exercising, we do it to be prepared mentally, physically, and emotionally.
  • For me, this was the goal of 2020. I’d spent a few years working towards physical goals – a target weight, an ability to lift a certain amount, etc and hit hitting them but 2020 was about exercising for mental health and bringing the best me to bear each week. For me this takes 3-4 workouts a week.
  • This is helpful weekly, but it’s also a longterm investment.
  • F3 breaks these pursuits down into something called 3S2T – strength, stamina, speed, mental Toughness and physical Toughness. These are the things we’re trying to accelerate.
  • 3S2T is best accelerated by running with other men.
  • We all have to find what works for us – age, physical history and injuries may impact what our best can be. But what is true for all me is that it works much better as a group than solo.
  • Together, we sharped each other. And it’s kind of simple – to get faster, find someone else faster than you and chase them until you catch them.

CoT – Thanks for sharpening me and letting me chase you, and for providing me an opportunity to let you chase as well.

>Today’s beatdown brought to you by Walkman

Posted on

LavaField Gasser


AO: > Lava Field

QIC: > Lumbergh

PAX: > Angus, Danish, Tater Tot, Cradle, FNG (WetBag)



CONDITIONS

> Ideal GLOOM day, 48 degrees and cloudy.

Warm Up (Circle of Pain)

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

Mosey 400 meters

The THANG

Football Field Gassers:

  • Rifle Carry 10 yards and back
  • 10 Merkins
  • Rifle Carry 20 yards and back
  • 10 Merkins
  • Continue to 50 yards and back
  • 10 Merkins
  • Murder Bunnies 50 yards and back
  • 10 Merkins
  • Murder Bunnies 40 yards and back
  • 10 Merkins
  • Finish on 10 yards and 10 Merkins

If you stop, you owe 2 burpees. Run yards and back to finish (each circuit).

Carry Coupons to Stadium Stairs (3 Rounds).

  • 10 Block Curls
  • W/ Block, Snake Climb Stadium
  • 10 Racked Squats,
  • W/ Block, Snake Climb Stadium

Side Shuffle to 50 yard, switch direction side shuffle to end zone (2 Rounds)

6MOM

> Finished on the 6, Flutter kicks x 15, LBCs x 15, Big Bois x 15, Hold Six inches x 15

Moleskin

> From the QSource (POSITIVE HABIT TRANSFER (Q2.4))

I’ve been discussing being Missional and serving a purpose. There are many steps to take to be on mission, often times it’s first identifying the desired mission (or assigned) then determining the path needed to prepare for said mission. With that, I want to talk about some key takeaways from the Positive Habit Transfer portion of the Q-Source.

“IMPACT is an acronym formed by the different aspects of what HIM does to achieve strong effect through forcible contact:

Influence: igniting a powerful desire for Movement
Missionality: Serving in the High Impact Zone
Positive Habit Transfer: ingraining Advantageous tendencies in others
Accountability: submitting to Standard through Enforcement and Consequence
Correction: zealously advocating for shared virtue
Targeting: initiating Missionality in others

Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. But it doesn’t work that way. Most people need forcible contact from another person in order to replace their negative Habits with positive ones. This help is best delivered in the form of the Positive Habit Transfer (PHT) .”

My goal here at the Saturday AO is to drive home the value proposition embedded in the Q-Source. We will be looking to establish Coffeeteria’s moving into 2021 and laying the bricks of leadership on you all.

Remember –> Plant, Serve, Grow.

Had an FNG in the midst, learned a lot about Ben (Virginia boy, learned up at Elon, favorite food steak, and his first job was baggin’ groceries at Martin’s. Funny story – but you gotta meet him to find out). Introducing, WetBag to the Nation!!

> That’s a wrap, Lumbergh

Posted on

The Good Wolf


AO: Lightning Rod

QIC: Angus

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



CONDITIONS

> A crispy 39 Degrees, dark, and just the type of gloom that requires a little extra effort to get up and get the blood pumpin’

Warm Up (Circle of Pain)

> I kept it to the courtyard to hang around for any stragglers:
• 30 SSH
• 10 TGE
• 25 SSH
• 10 Windmills
• 20 SSH
• 10 IW

Mosey to the Upper Field

• 12 HK
• 12 BK
• 12 Squats
• 12 Lunges

Mosey to the Far End (on Division)

This is where we got some good chatter from passers by — and Lumbergh threw out the EH. I set us up right on the corner for some shenanigans.

• 10 Monkey Humpers
• 10 ct Plank
• 10 Merkins
• 10 ct Plank
• 10 ST

Mosey to the Tennis Court

The Thang

> We are thinking about calling this routine “The Good Wolf” from the moleskin of the workout.

This is a relatively simple workout (Remember KISS when planning workouts — Keep It Simple Stupid)

5 Stations Across the Tennis Courts.
All pax spread across to maintain distance.

Station 1: Merkin Combo (Wide to Standard to Diamond = 1) x 5
— Travel: Gorilla Crawl to next station
Station 2: Squat / Mountain Climber / LBC x 10
— Travel: Bear Crawl
Station 3: Burpees x 15
— Travel: Gorilla Crawl
Station 4: Squat / Mountain Climber / LBC x 10
— Travel: Bear Crawl
Station 5: Merkin Combo

Hold plank and wait for the six

Suicides x 3

Hold Low Low Squat while we wait for the Six — I audibled position change while we waited.

Return back to the other side the way we came.

Station 1: Merkin Combo (Wide to Standard to Diamond = 1) x 5
— Travel: Gorilla Crawl to next station
Station 2: Squat / Mountain Climber / LBC x 10
— Travel: Bear Crawl
Station 3: Burpees x 15
— Travel: Gorilla Crawl
Station 4: Squat / Mountain Climber / LBC x 10
— Travel: Bear Crawl
Station 5: Merkin Combo

Hold Low Low Squat

Suicides x 3

Hold plank — I called to pick up the six.

6MOM

> LBC / LBX (just like LBC but touch opposite knee to elbow) Box Cutter / Hollywoods / Pickle Pounders

Moleskin

> You might have seen this one floating around — I can’t confirm the source but I remember that it struck me the first time I read it:

There’s a Cherokee story about two wolves, and it serves as an excellent parable. It goes something like this:

One evening, an elderly Cherokee brave told his grandson about a battle that goes on inside people.

He said, “my son, the battle is between two ‘wolves’ inside us all. One is evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is good. It is joy, peace love, hope serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.”

The grandson though about it for a minute and then asked his grandfather, “which wolf wins?”

The old Cherokee simply replied, 

“the one that you feed.”

I like to think and I hope what we are doing out in the gloom is feeding the Good Wolf — Buck had a great comment about how not only is this battle happening within ourselves but also we can feed that same spirit in our communities. Great word.

TAPS for Lumbergh’s Aunt Diane and her battle with Cancer.

And TCLAPS to Bunny for showing a high level of commitment. Showing up two straight weeks in a row. Great work and keep at it. I didn’t mention it in the COT but I also wanted to recognize Buckin’ Bobcat and his commitment as well. You’ve shown real commitment and hustle as well — great example for PAX follow. I look forward to both of you leading workouts soon.

That’s all I got to say about that.

> Angus Out

Posted on

Find a coupon, pick it up, all day long you’ll have good luck!!

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Dockers, Bunny, Walkman, Buckin’ Bobcat, Danish

Conditions

> Nice fall day, coming in at a cool crisp 47 degrees, partly cloud with the occasional sprinkle throughout the workout. Most of the PAX arrived early, Walkman and Buck assisted with carrying the coupons to the LR. Dockers arrived just in time!

Warm Up (Circle of Pain)

> At the LR:

  • SSH x 20
  • Windmills x 20
  • Squats x 20
  • Dips x 15
  • Merkins x 10
  • Flutter Kicks x 25
  • Hello Dollys x 20
  • SSH x 10

The Thang

> Three Rounds (100 count per exercise), Run (approx. 100m) lap before and after each round

ROUND 1

  • Overhead Press
  • Curls
  • Vertical Block Press
  • Bent Over Row

ROUND 2

  • Decline Merkin (modified to 50 count)
  • Squat
  • Tricep Curl
  • Shoulder to Shoulder Press

ROUND 3

  • American Hammer
  • KB Swing
  • Flutter Kick with Block Raised
  • Outlaws with Block Raised (50 each way)

Minimal mublechatter throughout, must of been a good one. Pushed for encouragement across the PAX to push thru the pain. Glad to see the group comz and support. The goal today was not to get it done, the goal today was to not stop and push past the pain. Be comfortable with the uncomfortable.

6MOM

> Flutter kick (20), Six inch leg raise hold (20), Spread Eagle (20)

Moleskin

DISRUPTION: QSource F1 (https://f3nation.com/disruption-f-1/)

A leader is a person who can influence people to do things that they would not have done otherwise. 

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.

Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

A couple weeks back we talked about being missional. My mission is to strengthen my mind and body, focus on leadership but committing to a healthier lifestyle that leads me to weight loss but most importantly happiness in myself as I move thru this journey.

Today, I challenge all of you to consider your mission, then post it to Slack channel, so we can support you on your personal journey and I can hold you accountable.

> That’s a wrap, Lumbergh

Posted on

#ForHudson (10.17.20)


AO: > Lava Field

QIC: > Lumbergh

PAX: > Angus, Danish, Title IX (Eugene, OR)



CONDITIONS

> Perfect 53 degree, partly cloudy, mostly dry day at the Lava Field to pay a tribute. Solid core of HIMs present to pay respect #ForHudson and to lift our brother Nomad from NW Arkansas.

PAX arrived early to get the TRIBUTE setup, shout out to Danish and Angus for the extra hands. We had the distinct pleasure to welcome this week’s down ranger, Title IX from Eugene, OR (by way of Knoxville). A quick centering on what we were here to accomplish and to plant the seed of encouragement to push through the pain, as this is bigger than us.

Warm Up (Circle of Pain)

  • SSH x 25
  • Scissor Arm x 20
  • SSH x 25

Mosied to the parking lot as we thought there was a Walkman siting, there wasn’t. Did 10 squats to settle our disappointment. Mosied back to opposite end of the track. Grabbed some space on the tool shed wall. Warmed up the quads with some wall sit shoulder work. OH Press x 15, Little arm circles x 10 (both directions), Moroccan Night Club x 10, Scissor arms x 10, OH Press x 15

The TRIBUTE

#ForHudson

5 ROUNDS:

  • H – (8) Hand Release Burpees
  • U – (21) Upright Rows w/ coupon
  • D – (4) Dan Taylor’s <1 squat, 4 alternating lunges>
  • S – (19) Spiderman Merkins
  • O – (15) Outlaws (both directions)
  • N – (14) No Surrenders
  • Finish the set with a 418 meter run

Completed the Tribute.

Coupon carry 100 yards to other end of the field (dealer’s choice). Spaced coupons across endzone for some work.

  • Murder Bunnies 20 yds
  • Run back to end zone and back 20 yds
  • Murder Bunnies 40 yds
  • Run back to end zone and back 40 yds
  • Murder Bunnies 60 yds
  • Run back to end zone and back 60 yds
  • Murder Bunnies back to 40 yds
  • Run back to end zone and back 40 yds
  • Murder Bunnies back to 20 yds
  • Run back to end zone and back to 20 yds
  • Murder Bunnies to end zone

6MOM

> Finished on the 6, Flutter kicks x 15, 3 x LBC’s

Moleskin

> From the QSource (First-Q Resource)

” We do not show up at F3 for ourselves. We show up for the man standing beside each of us. One undeniable truth, 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 accomplish F3’s mission to invigorate male leadership in our community.”

Today we worked hard and left it all out there #ForHudson and our brother Nomad from NW Arkansas. Today we are a nationwide community. I shared this passage, to remind us why we show up, what we do in the gloom shapes who we are and the communities we live in and participate in. While we may not know Nomad or Hudson directly, we know this is exactly what Nomad would do for anyone of us. Our shield’s are locked with you, your family, the NW Arkansas community, and to all the men of the F3Nation. TAPS.

Followed by the presentation of the shovel flag from Portland to Eugene.

Plant, Serve, Grow.

> That’s a wrap, Lumbergh

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A Well Laid Brick


AO: > Lightening Rod

QIC: > Walkman

PAX: > Lumbergh, Buck, Bunny, Danish



CONDITIONS

> Surprisingly warm and overcast for mid October. A bit of chatter to kick off the morning and Lumbergh showed up just in time for our Mosy down to 62nd and back to the school entrance on 52nd while doing Good Morning Merkins – believe we had (50) in total throughout the morning.

Warm Up (Circle of Pain)

> Perfect plank combo today. Plank x 20, Merkin x 10, Shoulder tap x 20. Left leg up Plank x 15, Merkin x 5, Shoulder tap x 15, Right leg up Plank x 15, Merkin x 5, Shoulder tap x 15. Solid work by the PAX here, that was tough!

Mosied to the back entrance of the football field and climbed under/around the gate as apparently it doesn’t get opened.

The Thang

> Partner relay. Broke into teams of (2) and (3). Each team had to complete Rows (100, 150), Bulgarian split squats on each leg (100, 150), and big bois (100, 225) then we completed a six man run for 400M. Mosied to the lightening rod.

6MOM

> Got back to the ‘Rod at 6:12 and completed LBC’s x 30, American Hammers x 15, Peter Parkers x 30, Mtn climbers x 30.

Moleskin

> Shared more from Q1.1 on the ‘how’ of Q1: Get Right.

  • A man needs help to get right
  • A disruptor must come along to help them turn over the boat and commit to real movement and growth
  • Over time, and more importantly iterations of commitments, the amateur turns pro
  • The pro is someone who prepares mentally and physically for the likely and unlikely situations they’ll find themselves in
  • They make taking the red pill a habit, a routine so ingrained that to break it would require a conscious decision that conflicts with hundreds or thousands of successfully executed commitments
  • The first red pills are the toughest to swallow. The consequences are more sever because there’s no momentum yet. But continued action creates acceleration, leading to momentum, and making each successive red pill that much less painful.
  • This is true across all 3 F’s.
  • Momentum in all 3 F’s leads amateurs to become HIM’s (High Impact Men).

From the QSource:

” The HIM constructs his Routines through the process of bricklaying. Each individual Brick is a singular positive habit that is light enough for him to carry and place together with other bricks. Conjoined, the Bricks become a Routine that form and build his Guardrails. Once a Brick is set, it provides a place to lay the next Brick. Because it is set, the HIM has effectively deprived himself of the discretion to remove it. This enables him to focus his full energy on performing his Routines because he doesn’t have to waste energy thinking about it.”

“While Discretion may be the freedom to decide what to do in a given situation, for a man without Guardrails discretion is a cage with velvet bars – it will lead him to take the blue pill. The HIM learns that there is nothing liberating in having to decide what to do in every situation. True Freedom is the pre-determined what that allows the full focus on the how.”

Shout out: A note of praise to everyone present. Well done laying another brick, keep turning pro in all aspects of your life.

> Today’s beatdown brought to you by Walkman