Category: Backblast

Posted on

(05.02.22) – Cardio, Core equals SORE

AO: Lightning Rod

QIC: Lumbergh

PAX: Kiwi, Free Lunch

Conditions

Mild spring morning, rain soaked ground but all around solid day at the LR!

Warm up

  • SSH x 20 IC
  • 3rd Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Monkey Humpers x 10 IC
  • Windmills x 15 IC
  • Scissor Arms x 15 IC

The Thang

Neighborhood mosey, working our way back to the courtyard

Round 1

  • Squats x 100
  • Alternating Steps Ups using benches x 100 (50 each leg)
  • Box Jumps x 25
  • Hold six inches till six is in
  • Mosey to the parking lot

Round 2

  • Forward Lunge Walks x 100 (50 each leg)
  • Leg Raises till six is in (six does 20 reps to finish out)
  • Mosey to stairs

Round 3

  • Two stair lunges
  • Duck walk down the grass hill
  • Repeat 3 times as a PAX
  • Big bois till six is in (six completes 10 BBs to finish out)

Round 4

  • PAX Runs 400m
  • Stopping at wall
  • Wall sit
  • Cherry Pickers x 10 IC
  • Seal Clap x 10 IC
  • OH Clap x 10 IC
  • Walk out recovery, hip openers outside in then inside out

6MoM

  • Outlaws x 20 IC (10 each direction)
  • BoxCutters x 20 IC

COT

30 Life Skills That Will Make You a Better Man

  • Reading Discipline
  • Invest in Your Financial Future
  • Cook Eggs Multiple Ways
  • Clean Properly
  • Become Better With Women

And many more, that I’ll link to the backblast. The point of sharing this is b/c the first two out of the gate felt like a normal self-help article and then you get to #3 and so on. Made me laugh. Love it and agree. We take becoming a man so seriously, which is accurate, but really we need to invest in the little as much as the big. That’s my share, spend time in the littlest of moment b/c its easy to prepare for the big ones, it’s little ones that happen more frequently and sometimes without notice. Who has some moments as of late that speak to this??

31 Skills Every Man Should Know: Life Skills For The Modern Man

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4/29/22 – Crab Walks and Bear Crawls and Coupon Swings Oh My

AO: Lightning Rod

QIC: Walkman

PAX: Kiwi, Free Lunch, Kingpin, Herbie

Conditions: 47 and dry with slightly damp ground. Sun keeps coming up earlier and earlier! Great to have Kingpin down range from Laramie, Wy.

Warm up

Windmill x 10, Halo’s x 10, Monkey Humpers x 10, Daisy Pickers x 14, Third Grade x 10, Mosy to landing above the field.

Thang

Start at the top of the landing, above Ben Franklin. Circuit of 5, 10, 15, 20, 25.

Goblet Squats, Coupon Swings, Weighted Leg Raises. Between each set, crab walk down the ramp, sprint in front of Ben Franklin, Bear Crawl up the rap. Repeato.

Mosy to the stairs. Complete 3 rounds of the (completely misnamed) Paula Abdul & Chest-hurt Cheeto’s. Line up at the bottom of the stairs, two guys sprint up the stairs going 3 steps up, 2 steps back (Paula’s). The rest of the line does Merkin’s (Chest Hurt’s). YHC shared a video on slack of the actual video, and it turns out I got nearly all of it wrong (not chester cheeto, not 3 steps forward 2 steps back). Oh well, those are fun/hard.

Mosy to the ‘Rod.

6MOM: Squats x 20, Plank x 15 (front, each side).

COT

YHC shared about how managing stress, being present, etc is tied directly to the actions we take before the stress hits – diet, sleep, emotional hygeine, etc etc. Shared a story of how this impacted me this week and had a good discussion about it with the pax.

Great work Men!

Walkman

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(4/28/22) Island Hopper

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Ram, Dad Joke, Deacon, Rubik, Output, Revolution

Conditions

Mid 40s. light mist.

Warm up

SSH x 20IC

Hillbillies x 12IC

Reachers x 12IC

Halos x 8IC

Daisy Pickers x 12IC

leg swings forward x 8IC each way

leg swings sideways x 8IC each way

calf raises – 15s OYO

world’s greatest stretch

Mosey around to back of school.

Wall sit while doing (cherry pickers, shoulder press, overhead claps, arm circles forward and backwards – all exercises 10IC)

The Thang

Each area of the playground is an island. Going counterclockwise we squat jump between islands. Start with three on each island. Go at your own pace

Bear crawl around slide then climb and slide down then 5 merkins

Duck walk around jungle gym then 5 shoulder touch planks

Side shuffle forward side shuffle backward around the 3rd one then 5 rows/pull ups

Add 5 each time around (we completed about four rounds, up to 20 reps)

6MoM

Hold a pole – leg up hip raises x20IC

Frozen Freddiez x20IC

Reverse Snow Angel x20IC

Box cutters x20IC

Big Bois x20IC

CoT

I get too focused on task completion and continue trying to complete tasks when I am spent and completely inefficient. Previous evening this happened and I wasted a bunch of time and got no rest and it was very frustrating.

I think it comes down to trust. I want to trust God more to guide me through life in a way that is balanced, not focused on completing tasks, but on following His Spirit in what is helpful in the moment.

We talked about go30 for April and then a few people opened up about personal struggles. It was great to hear people really getting vulnerable and honest. Getting some skeletons out of the closet!

Ghost out

Posted on

April 27, 2022 by BobEvans

(4/27/22) What’s ok to share…

AO: Lightening

QIC: BobEvans

PAX: Steamy Nix, Jellyfish, FreeLunch, Herbie

Conditions

42. Light rain tapering off.

Warm up

SSH x 20IC

Slow High Knees x 20IC

Imperial Walkers x 15IC

Halos x 15IC

Fast High Knees x 15IC

Daisy Pickers x 12IC

Ear to Shoulder x 6IC

Head Swivels x 6IC

Mosey with Coupons to the field.

The Thang

On your own, 3 rounds of 4 exercises and one lap around the football field outside of the goal boundaries.

Derkins x 10

CPR’s x 8 – with a coupon, perform a curl, overhead press, and raise (triceps)

Kettlebell swings x 6

25 yrd rifle carry

One lap around the football field outside the goal lines. Rinse and Repeat for 3 rounds.

Next set is

Weighted Squats x 10

Overhead Press x 8

Rows x 6

Derkin Clock x 2 – feet on the coupon, walk hands in a circle around your coupon, then reverse. Great core exercise.

One lap around the football field outside the goal lines. Rinse and Repeat for 3 rounds or time.

Mosey back

CoT

I’ve spent a lot of time thinking about sharing personal information about myself. With social media’s encouragement and being influenced by my mom and sister, being vulnerable by being honest with everyone around me telling friends and family everything that I’m thinking landed me in a very unique position because I wasn’t discerning with whom and what I shared. It turns out that you can’t make many friends when you vomit on them – TMI.

Renee Brown’s TED talk on being vulnerable was viewed several million times and her research of pushing men to speak up and share what they are thinking has, I’m sure helped many situations, but what’s important for us men to share?

My brother introduced me to Rollo Tomassi and his research on how Men and Women are different. He discusses that Women are attracted to a man that has their stuff under control. If there is a problem that the wife/girlfriend, can help solve then discuss it, if not, and you start complaining about your day don’t expect the same result as when you are dominating your field of work and come home exuberant. Of course, there are difficult days and things you need to process. Basically, if you start complaining about your day, the Em doesn’t find that attractive, and though they can sympathize, it’s not a good look. There is a difference between complaining and proposing your problems with solutions or needs.

That said, What needs to be expressed, vs what do we need to take care of as men?

What does it look like for us to have a safe place to vent and process what we are thinking?

Do we need that and does F3 give you that space?

That’s a wrap.

BobEvans

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(4/26/22) Limiting Factor

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Ram, Dad Joke, Deacon, Rubik, Output

Conditions

High 40s. Light rain tapering off.

Warm up

Mosey 2 laps

SSH x 12IC

Reachers x 10IC

Hip Circles x 6IC each way

3rd Grade x 10IC

Imperial Walkers x 10IC

Scissor arms x 8IC

Mosey around school. Then grab the two heavy coupons. They shouldn’t touch the ground until the end of the workout.

The Thang

One exercise will be the “limiting factor” or weakest link alerting us that it’s time to switch

4 stations, 2 people at each station, exercises until someone can’t go with good form any longer and calls switch. Then everyone moves to the next station.

1st rotation – coupon (kettle bell) swings, merkins, spiderman lunges, plank (twice through rotation)

Lap around school taking turns carrying the coupons

2nd rotation – coupon curls, lunges, Jane Fonda left side, Jane Fonda right side (twice through rotation)

Lap around school taking turns carrying the coupons

3rd rotation – Coupon clean squat and press, Right side oil derricks, Left side oil derricks, side plank (once through rotation)

6MoM

0

CoT

Thinking about sharing each others burdens. When we ask for help managing our burdens (or our sins) and acknowledge our weakness then we are being honest with others about the burdens we carry and give them a chance to help us willingly, like when we ask for help carrying the coupon around the school.

But if we don’t ask for help with our burdens (or sin) we still force others to carry a weight. It might be the weight of our distraction or our forgetfulness or our lack of joy in interacting with them. When we aren’t living up to our potential or walking in step with the Spirit other people pay the price even if they don’t know it.

Deacon pointed out that it’s important to share our joys as well, not just our burdens.

Ghost out

Posted on

(04/23/22) – Good MANing To Ya!!

AO: OTB –> Canby Grove Christian Center (Estacada First Baptist Church Men’s Retreat)

QIC: Lumbergh

PAX: Deacon, Ghost, Stray Cat, Mad Dog, Fishman, Output, Rubik, and 5 FNGs (Hoist, FlashCube, Puddles, Catan, CReality)

Conditions

Cool and damp, perfect gloom for sharpening iron.

F3 Mission

F3 stands for Fitness, Fellowship, and Faith. We come together to make in fitness first but stay for fellowship, and cement our dedication thru faith. These workouts are free, peer lead. I am not a professional, please modify as you see fit.

Warm up

  • SSH x 20 IC
  • Windmill x 10 IC
  • Arm Scissors x 10 IC
  • Slow High Knees x 10 IC
  • Butt Kickers x 10 IC
  • Halos x 10 IC
  • 3rd Grade Exercises x 10 IC
  • SSH x 20 IC

The Thang

Mosey through the camp.

Bataan Death March: Game of catch me if you can. Last in line drops and completes 3 burpees, runs to the front of the group. Mosey till all have completed burpees

Mosey back to field. Partner up, next on the menu: BOMBS.

Partner 1 runs to the end of the field and back. Partner 2 maxes out as many reps as possible on the below.

  • Burpees x 50
  • Overhead Claps x 100
  • Merkins x 150
  • Big Bois x 200
  • Squats x 250 (dropped due to time)

Next Round : ANIMAL MOVES

  • Bear Crawl to end of the field, mosey back
  • Bunny Hop to end of the field, mosey back

6MoM

  • Flutter Jacks x 20 (IC)
  • Flutter Kicks x 20 (IC)
  • Leg Raises x 20 (IC)

COT

Biblical Manliness and Connection to F3’s Mission

Biblical manhood can be boiled down to five basic principles, which each man is expected to conform to. These are

  • 1) Humility before God
  • 2) Control of his desire
  • 3) Protect his family
  • 4) Provide for his family
  • 5) Lead his family

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.

F3 was born on January 1, 2011. Its initial purpose was to give men a way to improve their lives by exercising together as part of a workout community. While that worked, we quickly realized that the members of F3 needed more than just physical fitness to improve their lives. They also needed help in mastering their leadership skills. Their families, their workplaces and their neighborhoods were all communities that needed leadership just as much as the F3 workout community did. From this need, F3’s mission of the invigoration of male community leadership evolved.

That’s a wrap,

Lumbergh

Posted on

(04/22/22) – Double Down for 22s

AO: Lightning Rod

QIC: Lumbergh

PAX: Walkman, Danish, Herbie, Jellyfish

Conditions

A perfect 40 degrees with the sun peaking thru the gloom

Warm up

  • SSH x 22
  • Slow High Knees x 11
  • Windmill x 11
  • Daisy Pickers x 22
  • 3rd Grade Exercises x 11
  • Halos x 11

The Thang

Mosey to the parking lot

FORMAT: First partner dictates pace, completes maxes out reps of an exercise while

Round 1: Merkin Lunges

  • Partner 1: Merkins
  • Partner 2: Lunge walks 22 steps (11 each leg), yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Lunge walks 22 steps (11 each leg)
  • Partner 2: Merkins
  • Complete: 2 rounds each, mosey to the stadium

Round 2: Stair Dips

  • Partner 1: Dips
  • Partner 2: Runs up and down the stairs twice, yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Runs up and down stairs twice
  • Partner 2: Dips
  • Complete: 2 rounds each, mosey to the track

Round 3: Squat Sprints

  • Partner 1: Squats
  • Partner 2: Sprints 200m, yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Sprints 200m, yells out “DONE” to initiate the Switch
  • Partner 2: Squats
  • Complete: 2 rounds each (aka each team will finish 400m), mosey to the grass hill

Round 3: Bunny Bear Donkeys

  • Partner 1: Donkey Kicks
  • Partner 2: Bunny hop up the grass hill, bear crawl down
  • Switch
  • Partner 1: Bunny hop up the grass hill, bear crawl down
  • Partner 2: Donkey Kicks
  • Complete: 2 rounds each

Round 4: PAX Sticks Together

  • AO Mosey
  • Mosey from hill to stadium on the track
  • Zig and Zag up and down the stadium (just large section), work your way back to the start of the stadium
  • Mosey up the grass hill above the track, across to the stairs and back down to track
  • Squats till the six is in
  • Mosey back to parking lot
  • At the top, flat section of the parking lot (allowing PAX to catch breath), Lunge Walk x 22 IC
  • Merkins x 22 IC

Mosey back to LR

6MoM

  • Grounded LBCs x 22
  • LBXs x 22
  • Flutter Jacks x 22
  • Leg Raises x 22

COT

Personal Share

My definition of male friendships: Two men who have a sense of comradery. They may spend time together, have similar interests, or relate on a deep level. They at times can have an unspoken and spoken commitment to the other individual. It can also happen that on an emotional level there is a connection or shared vulnerability.

This occurred for me yesterday. I recently had to physically return to work a couple days a week. I don’t hate but my situation is unique. I’m a globally employee who has no commitment to NAM or a team to connect with in NAM. Long story short, I have no ‘reason’ to physically return to work. That said, wearing sweating pants and actually holding myself accountable to a true cadence, schedule, milestone….all of it was excusable b/c the world was upside down. I realized, I used it as a leverage to be less than capable, less valuable, less required. Over a year’s time, I developed bad behaviors.

Today, I return to the office fully, no team, no peers, no reason. But I went, I felt God’s pull to get back on THIS path. I stopped fighting and went. I was anxious, unsure. Push thru the morning, did my thing. Till Danish reached out, invited me to a ‘Fun Run’ at noon….I had my gear and showed up, went for a 2 miler (bonus Houdini showed up too, for what I know is the same reasons), then I stayed in the gym and busted out 1/4 Murph with them, then did a small circuit, then a 500m row (almost splashed merlot)… Later that day, I received a text from Danish sharing how proud he was of me putting in the extra work. While I’m not here to gloat on my work, it’s more a reflection of the relationship I have with Danish (and all my F3 brothers). Point being, sometimes you need faith, sometimes you need change, sometimes you need everything you NEVER thought you needed, and ALWAYS you need a brother next you.

That’s a wrap,

Lumbergh

Posted on

(4/21/22) Shrug it off

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Ram, Dad Joke, Deacon, FNG (now Revolution)

Conditions

42 degrees and one brief rain shower.

Warm up

SSH x 20IC

Windmills x 10IC

Imperial Walkers x 10IC

Scissor arms x 8IC

Leg swings foward x 8ea IC

Leg swings sideways x 8ea IC

Reachers x 10IC

Mosey around parking lot. Then grab the three coupons.

The Thang

Partner up and complete…

200 coupon shrugs while partner does a lap around parking lot.

150 merkins while partner does over and backs down the parking lot

200 GT(or goblet) squats while partner does bear crawl

100 rows while partner does coupon rifle carry

6MoM

Frozen Freddies x 20IC

CoT

Did a go30 check in. Most people were still on the wagon or had gotten back on after missing one or two days.

Thinking about friendship (having my old friend Joby as FNG) Wanting to leverage our friendships to help make us better men, but also to help us flourish and have fun. Talked about convergence. Hopefully a few of us will be able to make it too Hood River and meet some of the other PAX in the area.

Then we got to know our FNG so we could give him a name.

Ghost out

Posted on

Wed. April 20th, 2022 “Hard to Harder”

QIC Free Lunch PAX: Walkman, Slash, Herbie, Jellyfish, Steamy Nix, Bob Evans, Sound Machine (DR from Dallas!)

Weather: wet after rain and 43

Warm ups: STH x20/ 3rd Grades x 10/ Daisy Pickers 10ct each side/ partner pec and shoulder stretch 90 and 45 degrees/ slo hi knees/ mosey to field

45 sec on 5/ sec off

elbows to arms/ Broad Jump (5 yards out/back) / merkins/ jump squats/ Hand Release Merkins / Bonnie Blairs / Diamond Merkins

R plank ups/ Invisible jumprope/ L plankup/ 10 yd sprints/ Big Boys/ High Knee line Slaloms/ Dead bugs 3 out and 3 back)

30 Sec Rest

Repeat : Both with

60 sec. on /5 sec. off

Run/Mosey to LR

Superman’s for last 45 sec.

COT: Deep Thoughts with FreeLunch

“When you are in alignment with who-you-really-are, you cannot help but uplift those with whom you come into contact. Your value to those around you hinges upon only one thing: your personal alignment with Source. And the only thing you have to give to another is an example of that alignment—which they may observe, then desire, and then work to achieve—but you cannot give it to them. Everyone is responsible for the thoughts they think and the things that they choose as their objects of attention.“

Excerpted from Money and the Law of Attraction


Posted on

(4/19/22) Asymmetry

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Output, Deacon

Conditions

42 degrees and light rain.

Warm up

SSH x 20IC

Leg swings foward x 8eaIC

Leg swings sideways x 8eaIC

Scissor arms x 10IC

Hillbillies x 10IC

Reachers x 10IC

Mosey around parking lot. Then grab the three coupons

The Thang

2 rounds of interval workout 30 seconds on, 15 seconds rest

Right leg squats with coupon on right shoulder

Right arm coupon shoulder press

Right arm plank

Right leg Jane Fondas

Right leg split squats

Right arm row

Lap Around School

Same thing on left side.

Lap Around School

6MoM

Merkins x 30IC

Big Boys x 20IC

Reverse Snow Angel x 20IC

Frozen Freddies x 20IC

Flutter jacks x 20IC

CoT

Kind of a rambling one…

First, just want to encourage PAX to keep making that consistent effort to be here. The novelty has worn off.

Second, thinking about asymmetry (Russia vs Ukraine, State media vs. free media, powerful vs. disenfranchised). I’m disturbed by the dehumanizing and radical rhetoric coming from RT TV, the asymmetry between truth and the rhetoric. I want us to be in dialog with each other so that moderate voices are being heard rather than just the radical ones in the media. We must be willing and able to talk and to learn from each other or we too are susceptible to aiding and abetting terrible things.

Deacon reminded us of how Jesus always got to the heart of the matter and it usually transcended our categories and polarization.

Output talked about the importance of using God’s word, rather than our own opinions, as the foundation for our thinking.

Ghost out