Category: Backblast

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Herbie, StrayCat, Lumbergh, Free Lunch, Steamy Nix, Bob Evans, Danish

Conditions

Low 50s and rainy. Good energy and numbers. When the gloom comes out, so does F3 Portland!

Warm up

SSH x20

Halos x10

3rd grade exercise x10

Windmills x12

Monkey bumpers x15

Mosey w/ coupon to line up at goal line

The Thang

Descending Burpee block jump over (w/ coupon) OYO

15 Burpee block jump overs (BBJOs)

50 hand release merkins

Broad jump to 10 yardline and broad jump back

14 BBJOs

50 Row pulses (bring coupon up to bottom of ribs and pulse 3x before lowering)

Broad jump to 10 yardline and broad jump back

13 BBJOs

50 Leg raises with coupon extended in chest press position (bring legs up to touch coupon to ankles)

Broad jump to 10 yardline and broad jump back

12 BBJOs

50 hand release merkins

Broad jump to 10 yardline and broad jump back

11 BBJOs

50 Row pulses (bring coupon up to bottom of ribs and pulse 3x before lowering)

Broad jump to 10 yardline and broad jump back

10 BBJOs

50 Leg raises with coupon extended in chest press position (bring legs up to touch coupon to ankles)

Broad jump to 10 yardline and broad jump back

Once you’re done, go back up the ladder. 2 PAX got through it and strong performance on a dark rainy Friday morning from the rest of the crew!

COT

“Positive Sum Relationships”

In economic game theory, there’s something called zero sum games which are interactions where someone wins and someone loses (like putting money into a fantasy football pot). But in positive sums, all parties benefit (like investing in a winning company – the whole pie gets larger). I’ve had a few experiences recently that had me reflecting on new friendships as positive sum relationships – where my pie of love and connectedness gets larger.

I went to a huge music festival with Danish and Houdini last weekend. I’ve never been to an EDM festival (certainly not the worlds largest) and wouldn’t have even thought about going if it wasn’t for those guys. It was an eye opening experience – opened doors for me into new types of music, artists and future events. 

Similarly a few weeks ago Lumbergh got me back into golf after a 2 decade breather. Had fun and see myself doing it again in the near future. 

Even the everyday interactions like StrayCat teaching us dead bug shuffles or 2-man big bois is an example of new relationships growing my pie.

I know some see relationships as a zero sum game – where they see themselves only being able to have so many friendships or interests. But I see the value in proactively finding and growing new friendships and interests to enrich and expand my life. It’s a practice and philosophy I commit to!

Rock on, Slash!

A0: Lightening Rod

QIC: Kiwi

PAX: Steamy Nicks (FNG), Herbie, Walkman , Bob Evans, Samurai

Conditions

55 and mostly dry

Warm up

All done with Rucks on

20x Side Straddle Hop’s
10x squakers (squat imperial walker)
15 x Halo
15x Windmillls
15x slow high knees

The Thang

Rucking the whole time, Stop every ten minutes to perform 12 Merkins, 10 Squats, 30 stairs or step ups, then mosey back.

It was a beautiful hike to see the city down below before anyone woke up.

COT

For the COT we talked about Trying new things. I explained how I had read a story where these group of friends could never decide where to eat lunch. When the group asked, where should be go? Everyone was silent because they didn’t want to be the first one to suggest something and it get shot down. One person suggested the worst thing they could thing of “McDonald’s”. After that everyone was quick to suggest a place they wanted to go. As leaders it is important we always try something new, we will either inspire people to adopted or if we do it bad enough we will inspire people to move in any other direction.

Bob Evans talked about dating in his life and the courage it takes to try new things and meet people.

My apologies to the pax for arrive back to the COT 5 minutes late.

Kiwi

AO: Lightning Rod

QIC: Ghost

PAX: Herbie, Stray Cat, Danish, Free Lunch, Bob Evans

Conditions

54F and wet with light rain the whole time.

Warm up

SSH x 20

Windmills x 10

Slow High Knees x 10

Scissor arms x 10

Imperial Walkers x 10

The Thang

• Mosey to west side of school – box jump burpees x 10
• Mosey to track
• The Beast
• Start at end zone, run down the field and back stopping at 25, 50, and 75 yards to do 6 merkins on the way down and on the way back. So that’s six sets of six merkins
• Then do the same for five more exercises (Bonnie Blairs, big boys, rows, burpees, and squats) So that is six exercises, six sets, six reps.
• rows were done on the side with bear crawl across track in between sets
• Jog back to LR

• Reach Around Plank x 10 each side
• Scissor jacks x 25
• Frozen Freddies x 20

COT

Trust. How do we establish trust with people. When is lying OK?

I tend to think lying is unacceptable in all circumstances, but white lies to your kids or bigger lies in other circumstances might sometimes be acceptable. “I’m here with a gun to shoot your children. Are they in the house?”

Small lies can lead to bigger lies

Herbie tends to avoid all lies even the small ones because he likes knowing people are being honest with him.

Danish saw how lies in his mother’s life led to much pain and anguish.

Bob Evans shared about the danger of lying to yourself.

AO: Lightning Rod

QIC: Danish

PAX: Herbie, Kiwi, Slumberkins, Stray Cat, Walkman

Conditions

47F and a very wet field to roll around in

Warm up

Mosey to track

SSH x 25

Imperial Walkers X x 15

Hill Billies x 15

3^rd Grade Exercise x 10

Windmills x 10

The Thang

• Wall sit matrix
• Burpee relay –Pax forms a line on the ground while the first pax member does a burpee lateral jump over planking pax. 3 sets of jump overs
• 3 sets of 5 x squat, 10 squat pulses
• 3 sets of 5 x merkin, 10 merkin pulses
• 3 sets of 5 x bonnie blair, 10 bb pulses each leg
• 3 sets of 5 x inverted row, 5 x pulses, 5 sec hold
• 5 sets of stair runs, jog down grass recovery
• 5 Pistols (butt to block) each leg, 10 x dips, 6 pistols, 15 dips, 6 pistols, 20 dips
• 3 sets of stair runs
• Jog back to LR

• Frozen Freddies
• Dead Bugs

COT

Insufficient effort creates work that’s wasted. If you do a slapdash job, then the roof leaks, the food is inedible, the car doesn’t start. Insufficient effort is a shortcut that wasn’t worth taking.

And then, perhaps, there’s a third option.

Expending more effort than most people think is sufficient.

This is attention to detail. Care in design. Follow through in customer service. This is an embrace of elegance and the opposite of laziness. This is bringing care (which is rare and precious) to work even if most people would look for a shortcut instead.

More effort creates beauty and magic and remarkability.

Perfectionism is a false hope and a place to hide.

Effort, on the other hand, is our best chance to do work that matters.

AO: Lava Field

QIC: Danish

PAX: Lumbergh, Slash

Conditions

47F, moist, misty and a pretty epic sunrise

The Thang

Music comes on and we go straight into warming up to the beat. Transition from warm up into the workout. Holding our blocks, we go through various routines all to the beat of the music and focusing on the following areas:

Biceps

Triceps

Core

Quads

Hamstrings

Exercises include curls, presses, thrusts, squats, dips, dead lifts, dead rows, rows, frozen freddies, scissor kicks, LBCs, big boys, planks and pulses.

COT

Make F3 what works for you. We know the foundations, we know the tenets, we know what to do but it means something different to everyone. We aren’t a church, we aren’t a fitness group, we aren’t a social club, we’re F3.