Category: Backblast

Posted on

7/2/2022 – AMRAPPY

AO: Lava Field

QIC: Danish

PAX: Slash, Steamy Nix, Worthington (DR from Seattle)

Conditions

Mid 50s with the slightest wiff of rain

Warm up

Mosey around track

SSH x 20

Slow high knees x 10

Side Lunges x 10

World’s Greatest Stretch x 3 each side

Bear crawl 30 yards

Crawl bear 30 yards

The Thang

4 x 10 minute AMRAP – Each round of exercises will go up by 2 reps. Start with 2 reps each then go to 4, 6, 8, 10 etc

Set 1

Bear Hug Squat

Over the Shoulder

Weighted Big Boy

Set 2

Merkins

Freddies

Bonnie Blairs

Set 3

­Curls

Deadlifts

Overhead Press

­Set 4

Burpees

American Hammer

Plank toe touches

COT

Checked in with everyone around how they’ve been doing recently.

Posted on

(07.01.22) – Courtyard Chaos

AO: The LGauntlet

QIC: Lumbergh

PAX: Kiwi, Walkman, Stray Cat, Free Lunch, Kraut (F3GrandRapids)

Conditions

Dark, slight chill in the air, little drizzle….perfect gloom for a crushing beatdown!

Warm up

  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Scissor Kicks x 10 IC
  • Flutter Jacks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC

The Thang

Mosey to the bike racks, split PAX into teams of two

Round 1

  • First group, lines up at one end of bike racks
  • Hop overs, snake thru till all racks have been hopped over (other PAX hold squat till it’s your turn)
  • Complete 20 squats
  • Second group starts at the adjacent stairs, Broad jump down and back up (3 times)
  • Run back to bike racks and switch with your partner
  • If partner 1 hasn’t finished, hold wall sit until they finish

ROUND 2

  • First group, lines up at one end of the bike racks
  • Bear crawl under racks, snake thru till all racks have been hopped over (other PAX hold plank till it’s your turn)
  • Complete 20 merkins
  • Second group starts at the adjacent stairs, Burpee Broad jump down and back up (2 times)
  • Run back to bike racks and switch with your partner
  • If partner 1 hasn’t finished, hold wall sit until they finish

ROUND 3

  • First group, lines up at one end of the bike racks
  • Slalom Spints around racks, snake thru till all racks have been hopped over (other PAX hold six inches till it’s your turn)
  • Complete 20 rows (pick a rack near the start and out of the way)
  • Second group starts at the adjacent stairs, Run down and back up (6 times)
  • Run back to bike racks and switch with your partner
  • If partner 1 hasn’t finished, hold wall sit until they finish

ROUND 4

  • PAX comes together, drops into Wall Sit
  • Arms Straight out, tap your knees x 10 IC
  • Arms Straight out, tap above your head x 10 IC
  • Seal Claps x 10 IC
  • OH Press x 10 IC
  • Recover

Slow mosey back to the track, shake out the legs and pick up the six

6MoM

  • 25 Leg Raises x IC EC
  • 10 Frozen Glute Bridge x IC
  • 25 Dead Bugs x IC EC (each leg, total of 50)
  • 10 Active Glute Bridge x IC
  • 25 Big Bois x IC EC
  • 10 Frozen Glute Bridge x IC
  • 25 Heal Taps x IC
  • 10 Active Glute Bridge x IC

COT

Discipline

“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” – Tony Robbins

Identify what matters to you, what and how you’ll work towards meeting those goals, and get after it consistently. Our mission here is to support our brothers in that discipline based on how they want us to provide it. What we observe here is a small piece of the puzzle. Be direct with each other, build those individual bonds that only brothers have and help each other be your best self.

Short and sweet b/c I gotta beat feet to get to my first meeting of the day.

That’s a wrap

-Lumbergh

Posted on

06.30.22 – Hold it

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon, Dad Joke, Ram, Rubik, Revolution

Conditions

50 something degrees, dry, overcast

Warm up

SSH x 20IC

Hillbillies x 12IC

Scissor Arms x 8IC

Monkeyhumpers x 12 IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

Mosey down across the creek and complete the loop

The Thang

Partner up starting in Jan’s garden.

One partner holds plank until the other completes…

5 manmakers, switch

10 bonnie blairs HC, switch

15 merkins, switch

20 big boys, switch

Move to back playground

Same thing, but this time partner hangs with grip hold while partner does…

5 burpees, 10 rows, 15 freddiez HC, 20 SSH

Then move to side parking lot. Same thing but this time wall sit while partner does…

5 plank reach around, each side, 10 merkins, 15 stump jumps, 20 supine arm to leg cross

6MoM

30 second of plank

CoT

Talked about spiritual complacency. After spending all of May with a goal of reading the Bible each morning I haven’t continued into June. I feel pretty good about my life and don’t feel the need to improve my relationship to God. This reminded me of a John Piper sermon I heard a long time ago where we argued that it’s not necessarily the “bad things” (e.g. drugs, alcohol, sexual addiction) that lead us to hell, but rather the good things (job, family, house) that become idols and take the place of God.

Ghost out

Posted on

06.28.22 – Moving the Goalposts

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon, Dad Joke, Ram, Rubik

Conditions

50 something degrees, dry, overcast

Warm up

Mosey around parking loop twice

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

SSH x 15IC

Imperial Walkers x 12IC

Side reachers x 8IC

Don Quixotes x 10IC

Mosey to grab coupons

The Thang

Partner up. One partner runs lap while other partner rotates through 10 reps of each exercise.

  • First 8 minutes – Manmakers, box cuttters, reverse snow angel
  • Then move to side parking lot – runners have to keep running until they find us
  • 2nd 8 minutes – burpees, coupon curl, big bois
  • Then move to back playground – runners have to keep running to find us
  • 3rd 8 minutes – coupon swings, rows, merkins
  • Then move to Jan’s playground – runners have to keep running to find us
  • 4th 8 minutes – box jumps, murder bunnies, tricep press

6MoM

dead bug shuffle down one crack and back

10 outlaws – 5 each way – IC

CoT

Asked how people were doing and what they think about the supreme court overturning roe v wade. Wanting to be able to talk through controversial topics as brothers.

Ghost out

Posted on

It started and ended with the Hill

QIC: Walkman

PAX: Danish, Lumbergh, Kiwi, Free Lunch, Jelly Fish, Stray Cat, Leprechaun

Conditions

65 and sweaty! Everyone arrived on time and we. Got. After it with my last Q.

Warm up

Mosied to 52nd and then down the road to the parking lot by the baseball field. I encouraged everyone to think about the things they’ve learned from F3 as we circled up for Monkey Humpers x 10, Slow High knees x10, Windmill x10, Imperial Walkers x10, Arm Scissors x10, neck rolls x 12, Third Grade x 10, Daisy Pickers x10.

The Thang

Mosied to the hill. Bear Crawl up, 30 merkins, jog down. Bear crawl up, 25 merkins, jog down. Repeato, decreasing merkins x 5 until finished. The pax was encouraged to shout out/share what they’ve learned from F3 each time they were at the bottom of the hill. Lots of good things shared! Accountability, Fit and Friended men turn outward, F does not stand for fellatio, etc etc.

Mosied to the blue bathroom building and grabbed some wall for wall sits + Cherry pickers x 15, Morrocan night clubs x 15, OHP x 15.

Mosied to the tennis courts (so Free Lunch didn’t die from hay fever) and Nur’d (backwards Run) to the other side, squats x 30, nur back, squats x 25, repeato, decreasing squats x 5 until finished.

Ran to the end of first court, Burpee’s x 5, ran back. Ran to end of second court, Burpee’s x 5., ran back. Ran to end of third court, Burpees x 10, Ran back. Ran to end of court, Burpees x 15, ran back.

6MoM

Frozen Freddies x 15

CoT

I Shared the most impactful things I’ve learned from F3 and we all shared the impacts they have had on our lives. Also shared that you don’t have to move to plant a new flag, I’m looking forward to coming back and finding many more around PDX!

I’ve loved my opportunity to grow and lead all of you, thank you men!

Walkman Out!

Posted on

06.25.2022 – Murder me forward and back

AO: Lavafield

QIC: Leprechaun

PAX: Danish, Slash, Slumberkins, Lumbergh, Steam Nix

Conditions: Sunny, clear sky in the 60s. Absolutely beautiful morning, but a little hot in the direct sun

Warm-up

Mosey lap

Side straddle hope

Arm circles

Burpees

3rd graders

Worlds greatest

Mosey to field/track

The Thang

Murder me forward and back

On the football field or track

Start at Goal line with coupons

Murder bunnies 10 yrds then perform the exercise  below the whole length of the field

10 merkins

20 overhead press

30 curls

40 squats

50 swings

40 squats

30 curls

20 overhead press

10 merkins

Finish Goal line

Bring the six in

Mosey lap

Mosey to field

Ab work

20 Big boys

20 LBC

20 Freddy mercury

20 Box cutters

60 sec plank hold

Mosey to field/track

Start at Goal line with coupons

Reverse Murder bunnies 10 yrds then perform the exercise below the whole length of the field

10 merkins

20 overhead press

30 curls

40 squats

50 swings

40 squats

30 curls

20 overhead press

10 merkins

Finish Goal line

Stretch

Forward bend

Right/left leg stretch

Overhead lat stretch

Worlds Greatest Stretch

COT

Shared how pushing our limits lets us know we can get through hard things.  Shared how I’ve been working through some mid-career transitions and at times it’s been difficult, but each day I keep at it and make progress, just like we do every time we face a hard workout.

Posted on

06.23.2022 – 75 Down

AO: The Oakery

QIC: Deacon

PAX: Deacon, Rubik, Output

Conditions

Another perfect spring morning

Warm up

SSH x15IC

Slow High Knees x15IC

Fast High Knees x15IC

Big Arm Circles Forward x15IC

Big Arm Circles Forward x15IC

3-Year-Old Exercise x15IC

Mosey around parking lot loop twice, doing one Merkin each time a car passes. Get coupons and head to side parking lot.

The Thang

Pyramid circuits – descending reps: First circuit 25, second 20, third 15, fourth 10, fifth 5 (75 total counting down)

  • Coupon Hop
  • Coupon Row
  • Bear Crawl 30′
  • Merkins
  • Lunge Walk 50′
  • Plank Up-Downs (This was the killer!)
  • Mosey around the parking lot island to start

6MoM

Big Boys

Side Planks

Merkins

CoT

Go30 checkin.

Talked about how the hard thing to do is often the right thing to do.

Posted on

06.21.2022 – Get a Grip!

AO: The Oakery

QIC: Deacon

PAX: Output, Deacon, Dad Joke, Ram, Rubik

Conditions

Perfect spring day

Warm up

SSH x 20IC

Pike Stretch

Imperial Walkers x20IC

Reach-Up Stretch

Halos x20IC

Arm Circles

Squat Jumps x20IC

Scissor Arms x20IC

Cobra Stretch

Windmills x20IC

Mosey around to pick up coupons then mosey with coupons to the playground.

The Thang

Circuit exercise with a twist. One PAX hangs from the monkey bars for as long as he can while the rest of the group exercises. The two doing Big Boys and Freddy Mercuries (hard count) must complete x10 of their exercise. For every one not completed when the hanger drops, the group does a burpee.

  • Grip Hang
  • Big Boys
  • Coupon Carry (from the top only, for grip)
  • Freddy Mercuries
  • Dumbell Carry

CoT

Discussed enjoying life as it comes and not thinking of it as a race to the end, but more as a daily opportunity.

Posted on

Isla

AO: Lightning Rod

QIC: Walkman

PAX: Jellyfish, Artois, Free Lunch, Stray Cat, Bob Evans

Conditions

low 50’s and dry! Beautiful morning! Pax arrived on time (Q was a minute late!).

Warm up

Mosy to the Field with our Coupons, circled up in the middle for 10ea of neck Rolls, Arm Scissors, Imperial Walkers, Windmills, slow high knees, third grade exercise, Monkey humpers and Jane Fondas. s

The Thang

Team exercise just like a Dora but with a twist, making it an Isla.

A few of you heard of my recent visit to a local school where my 3 year old had to poop and I had to run her home. Turns out she weighs about the same as a coupon.

So each team had a certain amount of work to do, and one partner does the movement while the other runs across the field and back with their coupon.

The work: 150 Merkins, 150 bonnie blairs, 150 freddie mercury’s.

The twist: if you don’t go fast enough with the coupon, you get shit on. If your partner does more than 30 of the movement while you’re running, you were going too slow, and you get a punishment.

For this first leg, two of the teams had 6 total punishments – which were explained at the end.

Then we mosied to the stairs with our coupons and did a similar format, with 90 dips as the work. No punishments earned here.

Mosied to the ‘rod.

6MoM

The punishment was 4 burpees for each ‘shit on’. 24 total burpess earned and we completed them as a Pax.

CoT

I shared that the trip I’m on now is about 1 year from the one I was on when I learned that my friend Tom took his own life. Later that year, I lost another male friend in the same way. My conviction on the importance of things like F3, of helping men become fit and friended, has grown tremendously because of these events. Men are struggling. And they don’t tell anyone. And often they don’t know that it doesn’t have to be that way. F3 isn’t the only path for a man to get right, live right, lead right, and leave right, but it’s the one I can share, and I find it incredibly important to do so.

Great work Men.

Walkman

Posted on

06.16.22 – Oil and Gas Exploration

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon, Dad Joke, Ram, Revolution

Conditions

50ish degrees, dry

Warm up

SSH x 20IC

Don Quixotes x 10IC

halos x 10IC

Hillbillies x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

Mosey around parking lot loop twice, then mosey back to playground.

The Thang

Three playground areas are three islands. Rotate through the islands OYO. Bear crawl between islands. When you arrive you “explore” them by looping around the wood barrier. balance walking on the East West sections, jumping over and back on the North South sections.

  • Then on each island you “pump” out the oil.
  • 1st Island: 20 rows, 20 burpees
  • 2nd Island: 20 merkins, 20 squat thrusts
  • 3rd Island: 20 dips, 20 big boys

6MoM

CoT

Talk about real brotherhood/friendship. Revolution’s son’s emergency eye surgery just reminded me of the importance of being there for each other in times of need. As we build a community we want it to function as a real support for people physically, emotionally, spiritually. We need to express our needs but also offer support to each other.

He described how the stress of having a sick child challenges his faith, can lead him to a feeling of helplessness and depression, and also can cause other family relationships to languish as all attention is on one person. He also mentioned how important simple words of encouragement are when he is in the thick of it. Other people are “beacon’s of God’s light” I believe is how he phrased it.

We took time to share concerns, prayer requests, and needs that we have.

Ghost out