Category: Backblast

Posted on

02/11/2022 – Coupons Marching

AO: LightningRod

QIC: Slash

PAX: SteamyNix, Danish, Lumbergh, Bob Evans, Free Lunch, Kiwi

Conditions

Dry mid-40s feeling-good Friday vibe.

Warm up

SSH x25 IC

Fast feet x10 (pick lines in the cement. move left foot out, right foot out, then left foot in, right foot in. repeat)

Plank clocks x10 (in plank, move in a circle with hands and feet, count of 5 in one direction then move in the opposite direction)

Halos x10 IC

Coupon March #1: in cadence, step with high knees (one count = one step) after every 3rd count, raise coupon in overhead press. At the end of the next 3 count, lower coupon. Repeat and continue to roundabout near stairs. (shoulders were dying when we got there!)

The Thang

At goal line, bear crawl coupon drags with gorilla rows (row while holding squat) every 10 yards to 50 yd line. 10yd = 10rows, 20yd = 20rows, 30yd = 30 rows 

From 50yd, move with a loaded squat shuffle (aka Donkey Kongs) every 20 yards. Start with 10 burpee jump overs at the 50yd then continue to the goal line decreasing BJOs by 2 every 10yards (10, 8, 6, 4, 2)

Crooked merkins (one hand on ground, one hand on coupon) in cadence on slow 4 count down and explosive up. x10 on L

Hollow body scissor kicks x15

Crooked merkins (one hand on ground, one hand on coupon) in cadence on slow 4 count down and explosive up. x10 on R

Hollow body single leg box cutters x15

Decline merkins (with feet on coupon) in cadence on slow 4 count down and explosive up. x10

V-ups, IC x10

Coupon March #3: in cadence, step with high knees (one count = one step), rifle carry from field to top of stairs.

Coupon March #3: from top of stairs, in cadence, step with high knees (one count = one step) after every 3rd count, raise coupon into bicep curl. At the end of the next 3 count, lower coupon. Repeat and continue to LR.

COT

What would this look like if it was easier?

I heard this question posed on a Tim Ferris podcast recently. He was talking about not putting so much burden on ourselves and getting in own way. He was trying to figure out his life goals and posed this question to himself. He arrived at the idea of enlisting a tribe of mentors to help give advice, instead of trying to figure it all out himself.

I’m asking myself “what would this look like if it was easier?” and acting on those insights. I’ve wanted to have a creative pursuit for a while (guitar, improv, drawing) but it’s hard to bake into my routine. So, making this easier would be picking up a skill that doesn’t require much set-up, isn’t noisy (so I don’t wake up the family) and I can practice in small rounds. So, I’m picking up illustrating and practicing after F3 and before the family wakes up. It’s been going well for the last 3ish weeks!

Good discussion w/ the group about taking the burden off ourselves and giving ourselves permission to follow our pursuits.

Rock on, Slash!

Posted on

(2.09.22) Hop Hop to the Top (This title’s for you, Kiwi)


AO: > Lightning Rod

QIC: > Samurai

PAX: > Bob Evans, Slash, Danish, Walkman, Lumbergh, Steamy Nix, Free Lunch



CONDITIONS

37 degrees and cloudy. Touch of chocolate rain at the end.

Warm Up

  • Side Straddle Hop X 25
  • Edward Scissor Arms X 12
  • Daisy Pickers X 12
  • Butt Kickers X 10
  • Slow High Knees X 10
  • Fast High Knees x 10
  • Mosey down to the track

The Thang

First exercise is running!

  • 400 nuR (backwards run) easy pace
  • 800 Run fast pace 80% effort

After each run, hold plank or squat until 6 is in.

Second exercise is a circuit around the stairs for time:

  • 5 Big Boys at the bottom
  • Hop with both feet up the steps
  • 5 Merkins at the top
  • Walk back down the grass and slide under the railing to get back to the start
  • Repeat with 10, 15, etc.

We did this one for 15 minutes. Most PAX got up to sets of 25.

Then mosey to the side line and buddy up for an experimental exercise:

  • Buddy carry your buddy across your shoulders
  • Run halfway to the other sideline
  • Squat your buddy 10 times
  • Run back
  • Switch places so your buddy can do it

Modifications were necessary, and PAX came up with some really good ones: buddy drag, wheelbarrow, lunges, air squats…

Then we moseyed back to the Lightning Rod.

6MOM

  • Reverse Freddy Mercury x 20 in cadence
  • One PAX ripped a gnarly wet one during this exercise
  • We are taking up a collection to buy him new shorts
  • Side Crunches x 12 hard count each side
  • 30 seconds Glute Bridge Hold with deep breaths
  • The air had mostly cleared by this point so it was safe to breathe deeply
  • 30 seconds Cobra Hold with deep breaths

COT

Q shared some personal experience about struggling to stay honest, the misery that dishonesty can bring, and the joyous freedom that comes from owning up to the truth and setting things right. We finished out with a prayer to God to help us be honest, loving, and kind.

With Love,
Samurai

Posted on

(02.07.22) Franklin Mountain Summit


AO: > Lightning Rod

QIC: > Lumbergh

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



CONDITIONS

Frosty and foggy. Perfect Monday for a gloomy beatdown

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Monkey Humpers x 10 IC
  • Third Grade Exercise x 10 IC
  • Slow High Knees x 10 IC
  • Butt Kickers x 10 IC
  • SSH x 20 IC

The THANG

As many rounds as possible before mosey back to LR for COT. Goal is 3 rounds.

  • Run to the Franklin Statue
  • 50 merkins
  • Run back to track and back up to Franklin Statue
  • 50 big bois
  • Run back to track and back up to Franklin Statue
  • 50 squats

Great push by the PAX. Lots of encouragement and effort out there!!

Mosey back to LR!

6MOM

> Finished on the 6, holding 6 inches till the 6 is in.

  • LBC x 15 IC (heals planted on the ground)
  • LBC x 15 IC (standard)

Moleskin

A moment of struggle then focus on thankfulness

Shared some details around my family getaway. How it was a wonderful time away with just my crew but had two blowouts with our oldest. Spoke into that and how it just looms over me and struggle in them and I let them linger over me, taking away from the good that was just experienced.

My wife had an amazing idea to have my oldest pray about the things in her life she is thankful for each morning, I love it and have chosen to model this same behavior. Encouraged the PAX to adopt a way to focus energy on the positives each day to be that gentle reminder of why we serve others, especially our families.

> That’s a wrap, Lumbergh

Posted on

Two Halves make a whole


AO: > Lavafield

QIC: > 2-Chainz

PAX: > Danish, Houdini, Slumberkins



CONDITIONS

40s and cloudy, but pretty dry!

Warm Up (Circle of Pain)

Warm up

Mosied a lap around the track

SSS x 25 (IC)

Windmill x 15 (IC)

Arm scissors x 15(IC)

Third Grade Exercise x 15 (IC)

Fast High knees x 15 (IC)

Butt kickers x 15 (IC)

Imperial Walker x 15 (IC)

Mosied a second lap and ended at the courtyard.

Hold wall sit with

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

The Thang

Round 1: Squats broken into 20 top half, 20 bottom half, 20 jump squats, 20 flutter kicks, 20 Merkins. One lap around the track and repeat.

Round 2: Merkins broken into 20 top half, 20 bottom half, 20 Hand Release, 20 Big Bois, 20 Bonnie Blairs (HC). One lap around the track and repeat.

Round 3: Big Bois broken into 20 top half, 20 bottom half, 20 full, Jump squats, 20 Merkins. One lap around the track and repeat.

Mosey to courtyard

Hold wall sit with

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

6MoM

  • LBC, Flutter kicks, planche pulses , box cutters, side sit-ups, reverse box cutters

COT

We discussed how priorities are a decision. My priorities have been rapidly realigned of late and it has been eye opening to see how much time I have wasted not being intentional with what I chose to do. Pax shared some helpful insights about lessons learned from their parents or while raising their children.

PAX wrapped it at Elka Bees

Posted on

(2.4.22) Kill the Jester


AO: >Lightning Rod

QIC: > Walkman

PAX: > Free Lunch, Kiwi, Danish, Steak Juice, Steamy Nix, Herbie



CONDITIONS

38 and foggy but dry! Pax showed up on time and ready to rock!

Warm Up (Circle of Pain)

Warm up

  • Pax Held squat to begin and YHC asked them to take a minute to look inward and consider a distraction in their lives. Something that is holding them back, stealing their attention, focus, etc. When each person had theirs, they raised their hand, and once we all had one I asked them all to remember that distraction for later. When they got to a point of fatigue or exhaustion, to visualize that distraction and practice pushing past it through physical movement.

Mosied to 52nd and back to the corner for a warmup of Neck Rolls x 10, Halo’s x 12, Windmill x 12, Slow High Knees x 12, Third Grade Exercise x 12, Monkey Humpers x 12, Daisy Pickers x 12, Jane Fonda’s x 21 on both sides.

The Thang

Moved around the corner to the low wall and completed a circuit.

Round 1: ( Burpee, 5 squats, Box Jump, 5 squats) x 5

Round 2: Wall Sits with Cherry Pickers x 15, Morrocan night club x 15, OHP x 15

Round 3: Merkin x 20 (easy count)

Repeato. On the third set we modified to 5 burpees. On the fourth set we modified to 2 burpees, but didn’t have time to complete rounds 2 and 3 for a fourth time.

Encouraged the Pax to visualize that Distraction as our legs and shoulders turned to Jello.

6MoM

  • Plank x 10, Side plank x 10ea
  • Six inch hold x 10
  • Frozen Freddies x 21

COT

We discussed the Jester, and how he fits into the royal court. I shared my experience of recently killing my jester (Video Games) and the immediate impact its having, and encouraged the Pax to realize they could take a similar step. Good sharing by the group of their personal distractions and successes/struggles in pushing through them.

Great work Men!

-Walkman

Posted on

(2/2/22) – Animal Style

AO: Lightning Rod

QIC: StrayCat

PAX: Herbie, Bob Evans, FreeLunch, Walkman, Danish

Conditions

45, little wet on the grass, but not raining!

Warm up


SSH x 20
Slow High Knees x 10
Fast High Knees x 10
Big Arm Circles x 10 then reverse x10
Halos x 10
Plank w/ Wrist stretching x 30

The Thang

Mosey to the field.

Line up on the End Zone.

10 Burpees

10 YDS Dragon Walk

40 YDS Bear Crawl

10 Burpees

50 YDS Crab Walk

10 Burpees

50 YDS Broad jump

10 Burpees

50 YDS Lunge Walk

Repeat for time (YOU VS YOU)

Mosey back to the Lightning rod.

LBC x 30

COT

We talked about why we choose to come to F3 on a cold February morning at 5:30am week after week. PAX shared about pushing themselves to be better in all areas of life and, having the ability to help others with increase energy and fitness. I shared about the realization that the purpose of life is not pleasure. Men need an opportunity to push themselves and sacrifice.

StrayCat Out

Posted on

(1/31/22) – slowed to a crawl

AO: Lightning Rod

QIC: Kiwi

PAX: Herbie, Bob Evans, Walkman, Danish

Conditions

46, little wet on the grass, but not raining!

Warm up


Halos x 10
ssh x 10
Windmils x 15
ssh x 10
imperial walker x 10
ssh x 10
Monkey humpers x12
ssh x 10

The Thang

Mosey to the field.

Line up on the 20-yard line.

Everyone does squats, the last person in the line counts cadence and bear crawls to the front as the second to last in line picks up counting cadence. Once everyone has crossed the field, they jog back around on the track to the starting point. we counted up to the 250 range in total.

Repeat with Merkins and then Rows until time

Mosey back to the Lightning rod.

frozen Freddies x 10
American hammer x 20
leg lifts x 10

COT

Tomorrow is the Lunar new year as well as a new month. We set some goals around what we want to do for this new year. Walkman wanted to set his go30 goal around diet and focus on building F3 Bend over the year. Danish wanted to focus on mental health this year. I wanted to focus on starting a family.

An honor to lead with you all.

Chur, bro!
Kiwi

Posted on

01/29/2022 – Mark Your Spot

AO: LavaField

QIC: Slash

PAX: SteamyNix, Danish, Lumbergh

Conditions

A crisp, clear mid-twenties on a frosty field that shimmered in the sunrise. Freezing but a helluva a sight! Great to get SteamyNix out for his first LavaField session!

Warm up

Mosey lap around track

SSH x30 IC

Arm circles forward in squat x10

Arm raises in squat x10

Arm circles reverse in squat x10

Hamstring swoops x10 each side

Get ups – with right hand glued to right knee, lay down and stand back up (bonus without hands), same deal with left hand on left knee, right hand on left knee, and left hand on right knee.

Warm up

1-handed rows, with 3-second hold at top x10 IC

Single leg split squat x10 IC

Single arm thruster  x5 IC

Reach arounds (side plank with right hand on ground, raise left arm up then move it down and towards your right side and under your body as far as you can.

The Thang

Mark Your Spot

4 rounds with a movement, core exercise and run (in the first two circuit). Use F3 pins (aka pasties) to pick a baseline target and move the pasties further away each round. For time: 40seconds movement, 20seconds core, 1-minute run.

Circuit 1 x 4rounds

Broad jump back and forth (aiming to get heel past the pastie each jump)

Six inch leg holds 

Run to 15 yardline and back, each touch on the goal line and 15yd line counts as reps. Do as many reps as you comfortably can in 1minute (6/10 effort)

Repeat x4, with each round moving the pastie further apart and keeping your running reps consistent

Circuit 2 x 4 rounds

Cliffhanger merkins (put pastie behind your wrists and keep moving the pastie towards your hips by an inch or so, so that your shoulders hang out over your hands during the merkin)

Hollow body holds 

Run to 15 yardline and back, each touch on the goal line and 15yd line counts as reps. Increase your reps by 2-4 (7/10 effort)

Circuit 3 x 4 rounds

Skater jumps (aim to jump high and land on one foot on the other side of each pastie, only 1 foot should be touching the ground at a time)

Hollow body rockers  

Circuit 4 x 3 rounds (ran out of time before we could finish the 4th round)

Merkin-O’s (merkin in an “O” formation, touch your left nip to left hand then while staying low, move your right nip to right hand and push up back to the starting place, reverse the order: right nip to right hand and back to left) move pasties further away from each other each round.

Hollow body rockers and rollers  

Increase 15yd reps by 1 (9/10 effort)

COT

Small changes for big gains

This workout was all about making small incremental changes (and challenges) that really added up. I talked about the Atomic Habits book again, and how I’ve taken the advice to start new habits that only take 2-minutes. I’ve wanted to up my reading, so I’m reading for 2-5minutes each night after the kids bedtime. It’s added up to a few chapters so far and feels like a nice addition to my day. There are other ideas about small changes that can reset a day – like if we’re looking for more positivity, change “I have to” to “I get to”. “Have to” wake up early for a workout in the freezing cold to “get to” see a beautiful sunrise and connect to a great group of guys.

Danish talked about always having his athletes note at least 1 positive thing in their journals about workouts that don’t go well, so they can see progress over the course of their training. SteamNix talked about balancing critical thoughts with positive ones (and how it takes more positive ones to offset the influence of negative ones). Lumbergh talked about keystone habits that naturally led to other improvements – things like committing to get on a scale each morning as a habit that results in better eating, more workouts.

Rock on and keep warm, Slash!

Posted on

(1.28.22) Hop Hop and Don’t Stop!


AO: > Lightning Rod

QIC: > Samurai

PAX: > Bob Evans, Kiwi, Slash, Herbie, Walkman, Steak Juice, Free Lunch



CONDITIONS

29 degrees, clear skies and windy.

Warm Up

Mosey down to the track, up and down the stairs a few times, then down to the goal line.

  • Side Straddle Hop X 25
  • Third Grade X 10
  • Monkey Humpers X 15
  • Butt Kickers X 10
  • Fast High Knees X 10
  • Y to T x 20
  • Side Straddle Hop x 25

The Thang

First exercise is a buddy exercise. Buddy A does the stationary exercise while buddy B does the moving exercise down to the 30 yard line and back. Then buddy B does stationary and buddy A does the moving exercise.

  • Round 1 Squats/Bear Crawl
  • Round 2 Lunges/Big Boys
  • Round 3 Merkins/Broad Jump

Mosey over to the low wall and do the second exercise two times through:

  • 1 Minute Inverted Row
  • 30 Seconds Rest
  • 1 Minute Bench Dips
  • 30 Seconds Rest

Then mosey back to the goal line for the last exercise:

  • Run to the 10 yard line and back
  • Do 1 Burpee
  • Run to the 20 yard line and back
  • Do 2 Burpees…

Everyone made it to the 70 yard line and some PAX got through to 100. Then we mosied back to the Lightning Rod with an extra stairs run on the way.

6MOM

  • Scissor Kicks x 20 in cadence

COT

Each part of this workout was intended to represent one of the three Fs.

The timed portion is a measure of Fitness. Fitness is about being fit for a purpose, suitable for the task we are assigned. It’s not about looking good or even about feeling good. In order to talk about Fitness, we need to know what task we are trying to be fit for. That’s our reason, our Why.

The buddy portion represents Fellowship. It’s a scary world out there, and we’re not going to make it alone. In order to survive, in order to thrive, we have to stick together. We have to work together to get it done, encouraging each other as we go.

The Burpee Ladder is about Faith. We have to believe in something outside of ourselves. This could be God, the Fellowship, the connectedness of the universe- there has to be some Higher Power out there because we can’t be it. We can’t do it on our own. There’s not enough strength in me to run up and down the field doing burpees when it’s freezing cold and dark. That power has to come from somewhere outside of us.

PAX went around the circle and shared about their Why, the task and purpose they want to be fit for, and about their Higher Power, where they get their Faith and their Strength from.

Remember your Why, stay close to your Fellows, and reach out to your Higher Power for help!

With Love,
Samurai

Posted on

(01.26.22) – Clockwork “CORE”nge

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Herbie, Samurai, Walkman, Slash, Free Lunch, Steamy Nix,

Conditions

Frosty and foggy! But energy was high!

Warm up

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

Mosey to field

The Thang

Mosey to the middle of the field. Setting up five cones, one in the center of the field, the rest 20 yards away from center creating an ‘X’.

PAX starts in the center and always returns to the center station after visiting each station. Every time the PAX returns to the center of the field –> 5 Merkins (EVERYTIME)

  • Start with your Merkins
  • RUN to the first station do the work, NUR back to center
  • Continue thru this rotation, until all stations have been visited
  • Start next round by adding 5 more reps to each station, Merkins remain 5 reps always
  • Station 1 – Big Bois
  • Station 2 – Opposite Arm/Foot Touches in Pike Plank (HC)
  • Station 3 – Double Leg Raises (without touching the ground)
  • Station 4 – Pickle Draggers (HC)

COT

BEATING BURNOUT
Stress is a fact of professional life, but extreme and unrelenting pressures can lead to the debilitating state we call burnout.

Three symptoms characterize burnout: exhaustion; cynicism, or distancing oneself from work; and inefficacy, or feelings of incompetence and lack of achievement. Research has linked burnout to many health problems, including hypertension, sleep disturbances, depression, and substance abuse. Moreover, it can ruin relationships and jeopardize career prospects.

Resolving burnout often requires changes at the job, team, or organizational level. But you can also take steps toward recovery and prevention on your own: Prioritize your health, shift your perspective to determine which aspects of your situation are fixed and which can be changed, reduce exposure to the most stressful activities and relationships, and seek out helpful interpersonal connections.

It’s important to ward off burnout on your team as well: Insist on time for rest and renewal, set realistic work limits, boost your team’s sense of control, provide meaningful recognition, and ask people what help or training they need to succeed.

https://hbr.org/2016/11/beating-burnout