Category: Backblast

Posted on

Grown men holding hands and playing footsie in the dark

AO: Lightening rod

QIC: Kiwi

PAX: Slash, Danish, Walkman, and Free lunch

Conditions

33 degrees, crispy, dry, and frozen

Warm up

Mosey to the field

  • Halos x 10
  • Windmill x 10
  • SSH x 10
  • 3rd Grade Exercise x 15
  • SSH x 10

Line up on the endzone in partners. With 5 people the odd person out ran gasers to the 25 and 50 meter while partners performed the exercises below, once one person finished the running they would fall in to replace the next person in line. The partners did the following:

Merkin partner taps until everyone had run
-10 second count-
Partnered surfers (stand in a line with a partner each facing opposite ways. Squat down low and jump up while switching sides. Think as though on a surfboard switching your back foot to the front and the front to the back in one squat jump)
-10 second count-
Partnered toe taps. (stand facing a partner and hold hands. Sit down into a wall sit position counterbalancing each other. Tap your right foot to their left and switch to another foot repeat)
-10 second count-
15 x rows for ‘active recovery’
Merkin Partner taps
-10 second count-
Partnered surfers
-10 second count-
big bois (cuz Kiwi needed a break)
Partnered toe taps

20 x Rows

box jump up the stairs and mosey back

6MoM

  • American hammers x 20
  • Frozen fredies x 10
  • Leg lifts x 20
  • box cutters x 10
  • Plank x 10
  • potty breaks x 10
  • peter parkers x 10
  • American hammers x 10

COT

Someone hit the car of my partner, Rose, as it was parked and there is a good chance it is totaled. She is going through the long process of insurance and is frustrated that this sort of thing happened to her. She is extremely frustrated with the seemingly bad luck of getting her car smashed. We talked about the seemingly random events that happen to us in life. How do you process them? Do you see them as fate, chaos, karma, or something else entirely?

Some shared that it was pure chaos and that what matters is personal responsibility and making sure you take the best precautions you can. Some share that there is a why and reason, but we aren’t big enough to see it right now. Some also shared the event doesn’t matter, but it is how we handle the lessons we learn from the event that matters.

There seemed to be a general theme that uncertainty in the world is constant, focusing on personal responsibility, personal reflection, and understanding there are bigger forces than ourselves at play in the world helped everyone stay even-keeled in the events life throws at us.

All in all, couldn’t think of a better way to spend my Monday morning.

-Kiwi

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(03/04/22) – Pass the Merlot

AO: Lightning Rod

QIC: Lumbergh

PAX: Stray Cat, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

Conditions

Mild, dry, and a glimmer in every guy’s eye!!

Warm up

  • SSH x 20
  • Slow High Knees x 10
  • Windmill x 10
  • Daisy Pickers x10
  • 3rd Grade Exercises x 10
  • Halos x 10
  • SSH x 10

The Thang

Mosey to the field.

Line up on the End Zone. Partner up

Round 1:

  • Line Up on the track
  • Partner 1: Run 400m
  • Partner 2: Incline Merkins
  • Switch
  • Partner 1: Run 400m
  • Partner 2; Decline Merkins
  • Switch

Round 2:

  • Mosey to Stadium
  • Partner 1: Run up and down the stairs 10 times (one group per aisle)
  • Partner 2: Step ups
  • Switch
  • Partner 1: Run up and down the stairs 10 times
  • Partner 2: Box jumps
  • Switch

Round 3:

  • Mosey to End Zone
  • Partner 1: Run 25 yards and back, Run 50 yards and back
  • Partner 2: X-Factors
  • Switch
  • Partner 1: Run 25 yards and back, Run 50 yards and back
  • Partner 2: Big Bois
  • Switch
  • Partner 1: Run 25 yards and back, Run 50 yards and back
  • Partner 2: Leg Raises
  • Switch

Mosey back to LR

As a PAX, block march back to LR. On Q’s call lift press block up and over to the other shoulder, continue all the way back.

  • Grounded LBCs x 20

COT

LANGUAGE (F2)

The Lexicon Of Virtuous Leadership

The culture denatures words to uselessness

Take the word accountability as an example. If you look that word up in the dictionary you will find some form of the following definition: an obligation or willingness to accept responsibility or to account for one’s actions. That definition, while technically accurate, isn’t very useful in advantage-seeking because it doesn’t tell you how you do it.

Moreover, the culture has further maligned the word into full-blown uselessness. Very smart people routinely say things like “yup, this is the year I start holding myself accountable.” While that may sound good, it’s actually a useless statement because nobody can hold themselves accountable. If that were possible, the word accountability would not need to exist because the concept of accountability would be unnecessary–we would all just lead ourselves down the virtuous path through our own self-will. But we can’t, at least not enough of the time to render the world free of the problems that the concept of accountability arose to address in the first place.

As a result, for the purpose of the Language of effective leadership, the word accountability has been denatured by the culture and rendered useless. Which is not good, because the concept of accountability is inexpressibly important to the skill of leadership. Without accountability, leaders cannot influence movement to advantage.

That’s a wrap,

Lumbergh

Posted on

Gwen and Isla


AO: >Lightning Rod

QIC: > Walkman

PAX: > Stray Cat, Lumbergh, Free Lunch, Danish, Steamy Nix



CONDITIONS

51 and drizzly – balmy morning and everyone was in good spirits.

Warm Up (Circle of Pain)

Warm up

Everyone snagged a bench and completed fire feet x 12, toe taps x 12, and step ups x 12 before mosying around the corner and down to the field. Circled up at the goal line for Halos x 10, Imperial Walkers x 12, Windmill x 12, Monkey Humpers x 12, Daisy Pickers x 12. Steamy Nix found us just before we circled up!

The Thang

Beatdown inspired by my Daughters Gwen and Isla:

10 merkins, 11 big bois, 12 lunge walks (Easy Count), 13 Squats

3 burpees

14 merkins, 15 big bois, 16 lunge walks, 14 squats

3 burpees

repeato until time is up. Asked everyone to remember what # of reps they made it to. Danish and Free Lunch made it to 39! Mosied back to the rod.

6MoM

LBX x 39, Plank/Side Planks x 39 (total), Frozen Freddie x 39 (yikes)

COT

I loved this workout. I didn’t post on Monday, and my oldest stayed home for a bit with me and insisted we do a workout. She lead us through 10 merkins, 11 big bois, 12 lunges and 13 squats. Last week, my youngest wanted to work out randomly one evening, so we did a few burpees (a few of you saw the video). I was excited to share this workout, and while perusing the Q Source I came upon Positive Habit Transfer. I thought that was fitting – my daughters want to workout with me because it’s such a regular part of our lives.

The Q source breaks it into 3 categories.

Negative Habits – work to eliminate these

Neutral Habits – work to reduce these

Positive habits – work to reinforce and add more

You cannot give away what you do not possess. Living right is being a HIM. Part of being a High Impact Man is understanding IMPACT, an acronym.

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

I asked the PAX to take a few minutes and think about the positive, negative, and neutral habits they are transferring in their lives, and some good sharing ensued.

Great work Men!

Walkman

Posted on

Monday Feb. 28th Italian Tune-Up w/ coupons

Weather: 55 and pure steady rain on/off

Q: Free Lunch PAX: Danish, Kiwi, Stray Cat

Warm ups: Side Straddle hops/ Ham Scoops/ 3rd Graders/ 10 count Partner Pec Stretch 0 and 45 degree- Mosey to field:
The Thang: Italian Tune Up
(An Italian tune-up is when you drive the car at full-load for a brief period of time to get the engine hot enough to burn out carbon buildup. It originated with Ferrari: most owners only operated their vehicles at low speeds, which resulted in buildup of carbon deposits in the system… deposits that only full-throttle heat could remove.) For the workout we do the same…fullthrottle burn off sloth and mediocrity!

Each Pax chooses a sideline (ie 5 10 15) place coupon down to mark spot facing opposite sdeline

3 min ON Reps/Sprint Reps to Exhaustion then sprint across field fast high knees side to side over yard line back to coupon on 1 min off

  • Incline Merkins to exhaustion- exhaustion defined as breaking form in any way.
    SPRINT across field/ Fast Feet back hopping the line side to side
    * Around the World-to exhaustion 3 left 3 right- keep coupon waist high and controlled as circle body like a globetrotter w/ a basketball
    SPRINT across field/ Fast Feet back hopping the line side to side
    * Say Anythings to exhaustion- basically a static rifle hold to exhaustion
    SPRINT across field/ Fast Feet back hopping the line side to side
    * Curls to exhaustion
    SPRINT across field/ Fast Feet back hopping the line side to side
    * Squat Thrusts to exhaustion
    SPRINT across field/ Fast Feet back hopping the line side to side

    COT: Free Lunch shared about his trip helping a friend deal with loss of wife and also Father in late stage ALS. We talked of the sobering energy of authenticity and realizing we are not in control. and the inherent motivation that be found to go and do and live joyfully

Posted on

2/26/2022 – Polar Plunge

AO: Wilamette Park (Offsite AO for special event)

QIC: Danish

PAX: Kiwi, Lumbergh, Stray Cat, Houdini, Steamy Nix, Xbox, Slumberkins, Free Lunch (joined run with family), Walkman (joined Plunge)

Conditions

34F and calm…but the water was a frigid 44F

Warm up

SSH x 20

FSH x 20

Slow High Knees x 10

Hill Billies x 10

Imperial Walkers x 10

3rd Grade Exercise x 12

Fast High Knees x 10

Quad and hip flexor stretches

The Thang

6 rounds of 5 minute EMOMs

  • Merkins
  • Big Bois
  • Mountain Climbers
  • X Factors
  • 1 minute recovery

5km run

Jump into the Wilamette river together

COT

Today hit different. Having the pax together for an event that will benefit my daughter was something special. The Polar Plunge is an event put on every year where you run 5km/10km and then jump into the river afterwards. It raises money for the Special Olympics and has outposts all over the country, with like minded folks getting after it and helping others in need. We decided to do a shorter beatdown beforehand to keep in line with what we do at F3. I know several of the HIMs were anxious about running this far as they’d never done it before, but they did fantastic and found out that it wasn’t as hard as they thought. Mind over matter. Then the plunge came! We ran down the boat slip together and straight into the freezing water. It was so invigorating, and it rounded off a great morning. We even had Xbox from Puget Sound come down and support the cause. Much appreciated for that. Free Lunch had the honor of being able to do the run and plunge with his M and 2.0s which was great to see. I can’t wait to do the same with my family in the future.

Posted on

(02/25/22) – Curls and Crawls

AO: Lightning Rod

QIC: Lumbergh

PAX: Steamy Nix, Kiwi, Walkman, Danish

Conditions

Frosty!!!

Warm up

  • SSH x 20
  • Slow High Knees x 10
  • Windmill x 10
  • Monkey Humpers x10
  • Halos x 10
  • SSH x 20
  • Shoulder Stretch (each arm OYO)

The Thang

Mosey to the field.

Line up on the End Zone.

Round 1:

  • 10 Block Curls
  • Bear Crawl to 10 yard line, Mosey back to EZ
  • 20 Block Curls
  • Bear Crawl to 20 yard line Mosey back to EZ
  • Continue all the way to 50

Round 2:

  • Mosey to 50 yard line, Crawl Bear back to EZ
  • 50 tricep curls (Skull crusher style on your six)
  • Mosey to 40 yard line, Crawl Bear back to EZ
  • 40 tricep curls
  • Continue all the way back to 10

Walk off field, active recovery. Arrive at the stairs, mode of transport up –> block crawls (block stays one step ahead of feet, swing block KB style set on next stair up followed by a hop with hands always on the block). Hold block plank till six is in.

As a PAX, block march back to LR. On Q’s call lift press block up and over to the other shoulder, continue all the way back.

  • Block over leg raises x 20
  • LBCs x 15 (keep your feet above the blocks)

COT

INFLUENCE Q2.2 (LIVE RIGHT)

Movement is a release of energy

Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.

Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.

A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.

That’s a wrap,

Lumbergh

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2.23.22 – Palindrome of Pain

AO: LightningRod

QIC: Slash

PAX: SteamyNix, Danish, Lumbergh, Bob Evans, StrayCat, Walkman

Conditions

Cold! Low 20s and felt like 15 with wind chill.

Warm up

SSH x30 IC

Mosey to track and drop coupons by the bars.

200m mosey

The Thang

EMOM for 5minutes:

  • 2 coupon swings    
  • 2 gorilla rows 
  • 3 rows on bar
  • 2 gorilla rows 
  • 2 coupon swings 

Palindrome of Pain

Round 1:

Single leg broad jumps to airplanes x2 on each leg, then grasshopper merkin x3

Repeat to 50yd line and back

Round 2:

Raised coupon lunges to man makers. 2 lunges on each leg (4 total lunges) with coupon over head, then 3 man makers. At least half of us got to the 50 before time was called

Mosey to LR

16 single leg box cutters

16 flutter kicks

COT

Doing it backwards

Palindromes are interesting. They’re the same forwards and backwards. But experientially, doing the same thing in reverse is very different. Like switching my running route from going in the opposite direction feels new, even if I’ve run the same route in the other direction for years. Same deal with hiking – coming in feels really different than going back in (h/t Walkman).

As we age, the theory goes that time seems to speed up because we have less novel experiences. When we’re younger we experience so much novelty (first kiss, driving for first time, first time living away from home, etc) but we have less of these seminal experiences as we get older. I encouraged the group to try things in the opposite direction – take a new route to work/F3, play with the speed of tasks – make the familiar new and see what opens up.

Rock on, Slash!

Posted on

(02-21-22) Polar Plunge Practice.


AO: >Lightning Rod

QIC: > Kiwi

PAX: > Stray Cat



CONDITIONS

39, cold with rain in the air but held out till the CoT

Warm up

  • 10 x scissor arms
  • 10 x SSH
  • 10 X halo
  • 10 X3rd grader
  • 10 X windmill

The Thang

Mosey to field

Lap -10 merkins, 10 squats, 10 lunges

Lap – 15 Merkins, 15 Squats, 15 lunges

Lap- 20 Merkins, 20 Squats, 20 Lunges

Lap – 25 Merkins, 25 squats, 25 lunges

Moves to bars at the base of stairs.

11s with Rows at the bottom, burpees at the top. Mode of transportation is box jumps up the stairs.

continue for time,

COT

Stray Cat and I talked about the polar plunge coming up. Also talked about how “working out” has moved from an “event” in my life to a lifestyle. IT isn’t something I have to take time out of my day and fit into my life. I invite people to run or work out and it is a social time, or an opportunity to rest my mind. It feels more accessible than it ever has in the past. I encourage everyone here to think how it can shift in their own life.

Until next time!

-Kiwi

Posted on

(02.19.22) – Strength comes from the CORE.

AO: LavaField

QIC: 2 Chainz

PAX: Danish, Lumbergh, Slash, Ghost, Tree Trunk, Emo Elmo (DR from Pendleton)

Conditions

Cool damp foggy morning. Needed to keep moving to stay warm…good thing we had a solution for that!

Warm up

  • Run 400 meters
  • SSH x 15 IC
  • Slow high knees x 12 IC
  • Third Grade Exercise x 10 IC
  • Windmill x 10 IC

The Thang

Mosey to the endzone

ROUND 1

  • Start on the endzone, mosey to the 10 yard line and back
  • 5 Big Bois
  • Run to the 20 yard line and back
  • 10 Big Bois
  • Repeat, adding 10 yards each time and 5 reps
  • Stopping after a 100 yards and 50 Big Bois

ROUND 2

  • Flutter Kicks (Hard Count only going to the 50)

ROUND 3

  • LBXs (Easy Count)

Mosey around the field to the breezeway and grabbed some wall

6MOM audible to shoulders vs. core

Hold Wall sit and perform the following exercises (all x12 IC)

  • Cherry Pickers
  • Forward Arm Circles
  • Backward Arm Circles
  • Seal Claps
  • OH Claps

Mosey back to the endzone and Recover

COT

Shared that recently I had been noticing self centered tendencies in my behavior. Also noticed that it is very easy for us to beat ourselves up to a point that is not beneficial. Need to callout the selfish behavior, make corrections and apologies as necessary, but then continue on and do not dwell on it. PAX gave some great insight into helpful tips such as starting the day off with a prayer of gratitude (Lumbergh), establishing a trigger to steer towards selfless actions to form good habits (Slash), just mastering the topic (Ghost), reminding ourselves of the easy way vs. the hard way of getting things done and modeling after the easy (correct) way (Danish), not assuming others are okay or have a situation handled but selflessly offering to help (Emo Elmo), and knowing that the kids will be watching and modeling that behavior (Tree Trunk). Great and helpful advice from everyone! After a brief foray into breaking and entering shenanigans regarding Ghost’s vehicle part of the PAX wrapped it with Coffee-teria.

Posted on

(12.11.21) Round and Round, Up and Down the LavaField


AO: >Lightning Rod

QIC: > Walkman

PAX: > Danish, Slash, Steamy Nix



CONDITIONS

43 and drizzling, slightly wet ground but pleasant.

Warm Up (Circle of Pain)

Warm up

  • Mosied to 60th and Back, circled up for Arm Scissors x 12, Third Grade x 12, Daisy Pickers x 12.

The Thang

Deck of Death!

Diamonds – Real Peter Parkers

Hearts – Dips (HC)

Clubs – Slow Squats

Spades – Jump Squats

6MoM

Frozen Freddies x 15

COT

I asked the PAX about how they’ve handled ‘headwinds’ in the past. I’m in a season of serious Headwinds, which is wildly inconvenient given the amount on my plate. My instinct and gut reaction is to fight harder when things get harder, but that has a breaking point and I don’t want to find it. Great advice given about journaling, gratitude, and acknowledging that it will pass. Additionally, when you have tail winds, acknowledging those moments and ‘storing them’ will help lessen the impact of the future headwinds.

Thanks for the pick me up guys!

-Walkman