Backblasts

AO: Lightning Rod

VQ: @Rip

PAX: Goon, StrayCat, Output, 2dollars, RedCurry, Unicorn

Conditions: 49 degrees and dry

Warm up

1) Side straddle hops
2) third grade
3) Halo’s
4) Slow/high knees
5) Jane Fonda’s
6) Don Quixote’s

Mosey to field

CRAZY 8’s –
line up on sideline arm lengths apart
We will line up to the left of the Q
the Q will be the first to run across the field. Once the Q crosses he gets into the first exercise. Once the Q arrives to the far side the next person to the left of the Q will run to the far side and start the exercise. This will happen until  the entire PAX is across the field. Once the last person gets to the far side of the field the Q will run back to the starting side and move to the second exercise.

Once you get to the far side you will immediately start the next exercise that the Q has already started. You will continue to do the exercise until you are called to the far side of the field. We will continue to follow the Q until we have crossed the field 8 Crazy times. At this time we will have a PAX do a slow 10 count and start it all over again.

Order of exercises:
Low Plank
Push ups
Hip Thrusts
Big Boys
Mountain climbers
High plank
Squats
Burp-bees

Move to the staples do 8 pull up-rows then bear crawl to the first tier on the slope. Come back down and do another 8 pull up-rows – bear crawl up to the second tier and so on until the fourth tier is accomplished

At 6:10 we will mosey and do MOM until time for the COT

We don’t always get to do something for the first time that makes it memorable – this was one that was!

AO: Oakery

QIC: Ghost

PAX: Fishman, Output, Goon

Conditions

45 degrees, dry

Warm up

• mosey around building once
• daisy pickers x8IC
• halos x8IC
• Leg swings x8OYO forward and sideways
• calf raises 20 second each
• hillbillies x12IC

The Thang

• Murph workout divided up into sets of 10 rows, 20 merkins, 30 squats
• Run 1/2 mile
• sets of 10 rows, 20 merkins, 30 squats
• Run 1/2 mile
• sets of 10 rows, 20 merkins, 30 squats
• run 1/2 mile

6MoM

• WW1s – x10IC
• side plank – 30s each side
• Frozen fredz – x20IC
• Hello Dollys – x20IC

COT

Tim Keller died this week.

He was the most important voice in my denomination. I didn’t read him much, but enough to know that I respected him and valued his approach to ministry. He was able to preach the gospel with conviction, but in a way that was relevant to and respectful of secular culture.

According to one obit he had two foundational principals. One was that Christianity should not be aligned with a political party. The other was that liberal secularism should be critiqued as a religion just like any other. He did so without dogmatism or divisiveness.

May his tribe increase,

Ghost out

AO: Lightning Rod

VQ: @StrayCat

PAX: @RedCurry, @Goon

Conditions: 50deg, dry

MISSION | PRINCIPLES | DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Windmills– IC – 10

Mosey to Field

Halos – IC – 10

Butt Kickers – IC – 10

Slow High Knees – IC – 10

Jane Fondas (both legs)– IC – 10

• Pre-Thang

20 Rows

Run up Hill

20 Hand Release Merkins

Run down hill

Repeat above 3x

The Thang:

Exercises:

(Traveling around 1/2 of field Clock-wise)

1. 50 YDS Lunge Walk
2. 5 Burpees
3. 40 YDS Bear Crawl
4. 5 Burpees
5. 50 YDS Broad Jump
6. 5 Burpees
7. 40 YDS Dead Bug Shuffle
8. 5 Burpees

Repeat until out of time (PAX completed about 1-1/2 rounds)

Go to Center of Field

Flutter Kicks – IC x 35

LBC – IC x 25

COT:

I reflected on the mission of F3 to build male community leadership. The goal is not money, or power or fame for the leader – though there is nothing wrong with those things. The ultimate goal is to build stronger communities.

I spent the last week with my Daughter’s class of Eight graders in Catalina. Both the fitness and leadership developed in F3 helped me to be effective in my role. It was especially helpful in getting a group of 12 eight grade boys to go to sleep at 10 pm. One of the other chaperones heard that I was “scary” from one of the students. Ultimately that helped all the students have a good week with sufficient sleep.

From the Q Source:

Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.

Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.

Straycat out

AO: Lightning Rod

QIC: @Output PAX:   @Redcurry, @RIPConditions: 57deg, clear & beautiful sunrise

…. winter has passed!

MISSION | PRINCIPLES | DISCLAIMER

The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.

Warm-O-Rama

SSH-IC-1 (yes, 1 rep) keeping the PAX on their toes.

MOSEY to field, long way around….

SSH-IC-19

Jane Fond-IC-20 each leg

Plank UP’s&Down’s to “Bring Sally Up, Bring Sally Down” 3 Min

World War 2’s-IC-20

Arm Circles-IC-30 Sec each arm

Halos – IC – 20

Merkins – IC – 10

The THANG

Run 1/2 mile with hurdles in hand “rifle carry” style w/ partner or solo

Timer is the runners while (1) guy does plank holds.

PAX go Balls to the Wall and holds for 30 seconds.

Go get some Burpees-IC-5

Go to stairs on field, up and down and side to side L & R, back to 50 yard line

Protractors, all angles, each PAX calls out angles, 6 rounds.

Mosey back to Flag pole

MoM:

Hold plank IC until Q says stop.

COT:

CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

Discussed all the discouraging, stressful crap that is happening in the world. Output challenged PAX to bring that full circle when interacting with people to acknowledge that stuff is happening but not stop there…. find something thats happening in your life, community, world that is good, thats encouraging, that brings hope, lay these things before God in Prayer! Tell people in your life when you value and appreciate them.

RedCurry shared about a student who brought a fake gun to school recently and the panic that followed along with a full response from Police. He applauded Police for how they handled and expressed concern for those involved, including the kid who brought the fake gun. Traumatic event all around. No one physically hurt… certainly had emotional trauma for those involved. Reminder to hug your kids!

Output – Out

AO: Oakery

QIC: Ghost

PAX: Fishman, Coinage, Output

Conditions

45 degrees, dry

Warm up

• mosey through forest trail.
• World’s Greatest Stretch
• daisy pickers x12IC
• halos x12IC
• Merkins x6IC
• calf raises 20 second each

The Thang

• Add five workout around three barkchip play areas – Burpee broad jump between areas
  • (rows – add 5 each time), bear crawl around perimeter,
  • (frozen freddiez -add 5 each time), lunge walk around perimeter
  • (merkins – add 5 each time) high knees around perimeter

6MoM

hand to opposite leg ups x15IC

COT

Caring about each other.

Thinking about the second and third f I have felt convicted about how little I have prayed for my F3 brothers.

We shared prayer requests and prayed together.

Ghost out

AO: The Paddock

QIC: Steamy Nix

PAX: Blue Steel

Conditions

Getting warmer. Dry but turf has some brisk cold dew.

Warm up:

30 SSH,
16 Slow High knees,
20 Don Xiotes,
16 Daisy Pickers (8 each leg),
30 Jane Fonda’s (15 each leg)
downward / upward dog stretch,
chest stretch,
20 scissor arms,
20 arm circles (10 each way)
10 HC Monkey Humpere

The Thang:

Line the PAX at end zone

Round 1:

Team work exercise.

Each person has to do 3 of each.

15 big boys then a 5 yard dead bug shuffle while the other guy runs a lap. Shuffle back if and forth till partner finished the lap. (3X each)

Merkins until the other guy bear crawls 30 yards and jogs back. 3 times each. Can modify with knee Merkins.

Deep squats while the other guy side-skips down the width of a yard line four times.

Give 5 minutes before end of beatdown for the following:

Wall sits –
Hold for 30 seconds
Hold and do halos (HCX10)
Hold and do cherry pickers (HCX10)
Hold and do Moroccan night clubs (HCX10)

30 second rest, repeat!

Finished with 6-inch legs off the ground (30 seconds), box xutters (HCX10 each way), 6-inchers again (30 seconds).

Recover!!!

COT:

Nothing serious. Blue Steel is doing good, still training for his Portland Marathon. He got 3 miles in before the Beatdown. Sunrise was killer.

AO: Oakery

QIC: Ghost

PAX: Revolution

Conditions

45 degrees, dry, dewy

Warm up

• 1 mile mosey
• World’s Greatest Stretch

The Thang

• Add five workout around three barkchip play areas
  • (rows – add 5 each time), dead bug shuffle, high knees, bear crawl around slide, (frozen freddiez -add 5 each time), skater squat shuffle, broad jump around jungle gym, (merkins – add 5 each time)
• Run through forest trail

6MoM

wall sit 1 minute

COT

thinking about business and leaving your first (or foremost) loves

Devoting time to the things that matter can seem tedious, especially after years of doing them. It is also easy to get off the mark, thinking you are devoting time to things that matter, but actually moving off into related but less vital things.

Like reading the Word for knowledge or for the sake of task completion but losing the relational aspect of it. Or spending “time” with your M or 2.0s, but having that time be more about pursuing hobbies than actually deepening your relationship.

Revolution emphasized the importance of spiritual growth in relationship with other people. All other spiritual growth may be illusory.

Ghost out