Backblasts

AO: Oakery

QIC: Ghost

PAX: Fishman, Goon

Conditions

45 degrees, dry

Warm up

• 30xIC SS
• 10xIC Harry Rockettes
• 10xIC halos
• 10xIC Imperial Squat Walkers
• 10xIC Daisy pickers
• 10xIC Toy Soldiers

The Thang

• Grab one coupon and bring back to flag pole
• PAX to walk while curling coupon around the school one time.
  • one PAX starts with coupon sets down after 50 steps.
  • Next PAX picks it up when they get to it.
  • when you don’t have the coupon you rotate through exercises until you get back to it
  • run, bear crawl, dead bug shuffle – no more than 50 reps each.
• Next round – walk while doing coupon press
  • PAX rotates though high knees, side shuffle, plank shuffle, broad jump

6MoM

Return coupons

COT

It’s about the process

It is easy to get frustrated when you are doing the “right things” and aren’t getting the results you want.

My M has been feeling that way about home school lately.

It is hard for us to work hard toward our goals or toward particular outcomes and not see the results we want. But often with the most important things the results aren’t really up to us. All we can do is do our best at any given time and place and leave the rest up to God.

Ghost out

AO: Oakery

QIC: Output

PAX: Fishman, Ghost

Conditions

50 degrees, occasional thunder and lighning

Warm up

• 50xIC Jane Fondas each side
• superman 30s
• elbow plank 30s
• Mosey
• Grab coupon and head to back awning

The Thang

• rotate 1 minute each – 6 minute sessions
• 1 person does band resistant jumps
• 1 person holds band
• 1 person rolls goodwill workout dice (burpees, merkins, crunches, glutet bridge, etc.)
• alternate above with wall sit coupon pass around the school building perimeter.

6MoM

Return coupons

20s plank

COT

Focus discussion on 2 Corinthians 4:16 Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we aee being renewed day by day.

F3 helps us stay strong and healthy as well as provides a means of encouragement that God uses in our lives to spur us on.

Group discussed prayers and praises.

Output out.

AO: Lightning Rod

VQ: @StrayCat

PAX: @RedCurry, @Rip, @TwoDollars, @Goon, @Output

Conditions: 45deg, dry

MISSION | PRINCIPLES | DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Windmills– IC – 10

Hillbillies – IC – 10

Imperial Walkers – IC – 10

Toy Soldiers – IC – 10

Bridge – IC – 30 count

Jane Fondas (both legs)– IC – 10

Third Grade Exercise- IC -10

Scissor Arms – IC -10

• MOSEY to Playground w/ Coupon

Hold plank on Merry-go-round and rotate CW and CCW together per Q

20 dips (1/2 PAX)

Pullups (other 1/2 PAX, then rotate)

The Thang:

MOSEY to Ex-Girlfriend

Exercises:

1. Coupon Swings x 20 (bottom of hill)
2. Murder Bunnies to top of hill
3. Man Makers x 10 (top of hill)
4. Rifle Carry Coupon back down hill

Repeat until out of time

Mosey back to Lightning Rod

Flutter Kicks – IC x 30

COT: (From Walkman’s post in Mumble Chatter):

These three things are non-negotiables to be awesome, effective leaders—

Competence: knowledge, ability, expertise (duh)

Alliance Building: meaningful connections (harder)

Wholeness: showing up with all of who you are to confront the demands of reality (hardest)

One of these three accounts for 80% of your effectiveness.

I’ve also heard Jordan Peterson talk about the importance of facing the dragon (causing you anxiety) in its cave. This is much better for you than waiting for the dragon to come and find you.

Goon also shared about the difference between Cows and Buffalo. Cows run away from storms and Buffalo run to the storms. Buffalo spend much less time in the actual storm than cows.

Straycat out

AO: The Paddock

QIC: Steamy Nix

PAX: Blue Steel

Conditions

Getting warmer. Dry.

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)

The Thang:

Line the PAX at end zone

Round 1:

30 squats
Sprint to 40YL
30 squats
Lunges back to EZ

30 Merkins
Sprint to 40YL
30 Merkins
Lunges back to EZ

60 drunken mountain climbers
Sprint to 40YL
60 Drunken MC’s
Lunges back to EZ

15 burpees with push up
Sprint to 40YL
15 burpees with push up
Lunges back to EZ

Run 2 laps

Repeat! If there is time.

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)

30 second rest, repeat!

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

Recover!!!

COT:

Nothing serious. Blue Steel is doing good, training for his Portland Marathon. He got 3 miles in before the Beatdown. Sunrise was killer. Steamy is doing better with stress. Nothing new to report.

AO: Lightning Rod

QIC: Steamy Nix

PAX: Lumberg, Goon, Steamy, Red Curry,

Conditions: Cold but no rain. Damp from rain yesterday.

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).

Mosie on down to the Football Field.

The Thang:

Line the PAX at end zone

Round 1: Don’t skip anything!

50 squats
Bear crawl to 25 YL
50 squats
Bear crawl back to end zone.

50 Big Boys or LBC’s (modify if needed)
BC to 25 YL
50 BB’s or LBC’s
BC back to EZ.

100 flutter kicks (HC)
BC to 25 YL
100 flutter kicks
BC back to EZ.

25 burpees
BC to 25 YL
25 burpees
BC back to EZ

Run 2 laps

Repeat! The pick up the 6 if you get through 2.

Mosie back to front of school. Finish with a stretch (we did quads).

COT:

Do the hard work and brace the challenge, even if it’s failure! Failure only provides pathways to growth. It’s such a cliche, but I never understood what people meant when they said you can’t be afraid to fail in life. In workouts, in education, in work, in relationships. Running from our problems only causes more dread and pain than we would experience if we just faced the issue.

What do you need to face this week? Is it a hard conversation with someone? Need to ask for help? Need to admit you are wrong? Need to actually change a habit and be vulnerable with your own weakness? The more we fight those things in our life that we try to not look at, the more the consequences will hurt down the road. It is usually  because of pride and fear of man, the more we hurt ourselves and hurt outhers. Attempting to control people’s perceptions of us by hiding our weaknesses, failure, and mistakes will only cause anxiety and grief.

Instead, decide today to walk in the light. Do it community. Reach out to fellow men, family, your spouse, counselor, or pastor. Reach out to God. We were not meant to do this alone, and even as we discipline ourselves to become high impact males, we would do well to understand we are far more impactful when we are open, transparent, and embracing community that we can ever be on our own.

This is what being a man looks like. Taking responsibility and initiative to care well for others by starting with yourself. Do the healing work, face the problem, and don’t do it alone.