Category: Backblast

Posted on

10/09/21 – Half half full


AO: Lava Field

QIC: Walkman

PAX:  slumberkins

Conditions

44 and dark with a little dew when we started and light gray when we finished.

Warm up

Mosied a lap around the track

Squats holds x 15 (HC), 

Third Grade Exercise x 25

Windmill x 15

Imperial Walker x 15, 

Slow High Knees x 15,

Plank (45 sec hold)

Big bois x20

Mosied to the breezeway for Wall sits and 

Cherry Pickers x 12, 

Forward Arm Circles x 12, 

Backward Arm Circles x 12, 

OHP x 12, 

Seal Claps x 12 and then mosied back to the end zone.

The Thang

Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. One lap around the track and repeat.

Round 2: Bolt 45 – Merkins broken into 15 top half, 15 bottom half, 15 Hand Release, Big Bois, Jump Squats. One lap around the track and repeat.

Round 3: Bolt 45 – Big Bois broken into 15 top half, 15 bottom half, 15 full. Jump squats, Merkins. Half lap around the track and repeat.

Ran to the Wall for Wall sits and Cherry pickers x 10, Forward arm circles x 10, Backward arm circles x 10, Seal Claps x 10, and OHP x 10.

6MOM

Plank x 45 seconds, 

Side sit-up  x 10 each

COT

Shared the quote I heard on the radio on my way in this morning “facts inform truth which forms trust“ in our current society people are afraid to admit that there are facts and truths worth standing up and defending. slumberkins pointed out that conversely to that, we have to be willing to hear other people’s comments and honestly evaluate our opinions based on facts that they might present.

2-Chainz

Posted on

The Backside

AO: Gauntlet

QIC: Bob Evans

PAX: Free Lunch, Walkman

Conditions

44, Dry and clear but the field was wet

Warm up

Imperial Walkers x15
Arm Circles x10
ssh x20

The Thang

Mosey around the Gauntlet to the Backside of the park and High School stopping at different points to workout

At the bicycle locking bars – incline pull-ups x15

Mosey – lunch benches – dips x20 & decline merkins x10

Mosey – Slow Squats x10 at an intersection

Mosey – the Backside – Burpies x10 OYO

Mosey down the dark path – find a bench and dips 20x

Mosey – found some railing, incline merkins x10

Mosey onto the field – Bear crawl to the 20, Mosey to the 40, bear crawl to the 40, Mosey to the 20, bear crawl to the end zone.

On your six,

Freddy Mercuries x20, Penguins x20, Leg lifts and presses x11, LBC’s x15

Bear crawl to the 10, Mosey to the 20, Lunge to the 30 – repeat till end zone

Freddy Mercuries x20, Penguins x20, Box cutters x15

Mosey around track – Line bench – Dips x15

Mosey to shipping container – Wall sit with arm raises x20

Mosey to other line bench – Dips x15, Decline Merkins x10

Mosey back to field

LBCx11, leg raises x 20, penguins x10

COT

Discussed the workout. It was based on my workouts in Charlotte, which I never lead, off the cuff and moseying between exercises. Free Lunch and Walkman gave me some pointers to call out precisely ahead of time. Essentially, for me, I need to have plan before I execute. That’s the best for the PAX and therefore the best for me.

I’m really thankful for this opportunity to be with the men of F3. The PAX is rock solid and really fun, but a challenging group ready to learn, help and encourage. It’s a blessing to hang out and workout with y’all.

Closed with a prayer of thankfulness.

Bob Evans

Posted on

Coupon Party

AO: Lightning Rod

QIC: Kiwi

PAX: Herbie, Bob Evans, Free Lunch, Lumbergh, Bend and Snap, Pops,

Conditions

46, Dry and crisp. Beautiful fall day

Warm up

3rd grader x 15
Halos x 10
Windmils x 15
Monkey humpers x10
ssh x 20

The Thang

Mosey to the field with your coupon.

Wall sit overhead press with coupon x 15

Doras with one partner running to 20 and 30m while other partner does 75 thrusters

Doras with one partner bear crawling 20 and 30 m while the other partner does 50 coupon bigbois

mosey to bars, Rows with feet on coupons x 10
10 second count
Rows with feet on coupons x 10
10 second count
Rows with feet on coupons x 10

mosey to field:
Doras with one partner doing squirrels and the other lunge walking to the 20m and back

Mosey to bars:
weighted coupon dips x15
10 second count
weighted coupon dips x 15

Bear plank x10 (long count) – plank with knees at 90, 1-inch off ground

Bear walk side to side (2 steps each direction as 1 count) x 10

Bear walk side to side with kick (2 steps each direction as 1 count) x 10

Bear walk forward and back with merkins (2 sets up, merkin, two steps back, merkin) x 5

Tuck jump, shuffle tuck Jump x 10 (hard count)

leg raises x 20 count

COT

I shared a banksy quote :

“If you get tired, learn to rest, not quit”

It is important to take the time you need to rest and recover. I talked about my progress at F3 and how even through it has felt like my body couldn’t do exercises one day, I would find during the resting times my body was slowly adapting to getting stronger. It is in the resting time periods that our body actually adapts and grows. It is important to know you hit your limit then rest, and not get discourage but that and quit.

Free lunch shared their own experiences in resting and adapting over time.

Chur, bro!
Kiwi

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10/05/2021 – ENDURANCE DAY

AO: THE GAUNTLET

QIC: HOUDINI

PAX: KIWI, LUMBERGH, POPS, BOB EVANS, HOUDINI

Conditions

LOW 50s AND CLEAR. ONE AGGRESIVE HEAD LAMP. STILL FLUSHING OUT THE LEGS FROM IRONPAX.

Warm up

SIDE STRADDLE HOP

WINDMILL

3RD GRADE EXERCISE

PULL KNEE TO CHEST

QUAD PULLS

The Thang

30 MINUTES OF ENDURANCE – 10 MINUTES OF CORE

RUN LAP

25 ‘MERICANS

RUN LAP

25 SQUATS

RUN LAP

25 BIG BOYS

RUN LAP

25 BURPEES

RINSE AND REPEAT FOR ENTIRE 3O MINS

BEAR CRAWLS, PLANKS, SIDE PLANKS, PLANK WALKS, X-FACTORS, GLUTE BRIDGE FOR FINAL 10 MINS

COT

YOU DON’T NEED TALENT TO WORK HARD

A MOMENT TO REFLECT ON EFFORT AND FINISHING STRONG. THE LAST REP, THE LAST CIRCUIT, THE LAST LAP. MOTIVATING OTHERS TO WORK EVEN HARDER IS LEADERSHIP.

MAGICALLY,
HOUDINI

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10/04/2021 – Closing in

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Slumberkins, Nope (SLT downranger), Free Lunch, Walkman

Conditions

Upper 50s and clear. Good energy, everyone feeling good that the IronPax is behind us!

Warm up

SSH x20

Plank x10 (long count)

Bear plank x10 (long count) – plank with knees at 90, 1-inch off ground

Bear plank w/ hot paws x10 – bear plank with 1-foot + 1-hand off the ground, then switch

Mosey to field

The Thang

Worm Burpees Tabata – 40sec on / 20sec rest

Jump, then lay chest down on the ground, extend arms over head and bring feet off the ground.

Roll onto your back WITHOUT using your hands or feet.

Do 2 hollow body rockers

Roll onto your chest WITHOUT using your hands or feet

Finish the burpee by pressing up into plank, bring feet under body and jump up.

Repeat

Squat holds for 20sec rest

Repeat for 10 rounds

“Closing in“

Start at goal line, perform movement, then sprint to opposing goal line and flutter kick until 6 is in.

50 wide grip merkins

50 regular grip merkins

50 close grip merkins

Move to bars for rows, in cadence:

25 wide grip rows

25 regular grip rows

25 close grip rows

Flutter kicks off the edge, IC x50

Mosey back to LR

Plank pulses, ICx10

Reach arounds ICx10 (left + right, 10 each)

Big bois x20

Box cutters x15

COT

“What’s your go30?”

I opened it up for the group to share their go30 goals for October. My goal is to share at least 1 thing I appreciate about someone in my life (wife, children, coworker) each day. I want to reflect on the many small (and big) things people bring into my life that I’m grateful for. I’ve tried to do this in the past, and been good for a few days then tapered off. Walkman suggested finding a time each day to reflect and share w/ people. Free Lunch suggested having a bracelet I wear after I make my daily share. If I’m not wearing it, it’s a reminder I need to reflect and share.

The rest of the group shared their goals: journaling, refining goals, working on a new studio, more consistent workouts, and leaving the phone off after work. Looking forward to another go30 month of development!

Walkman announced that we’re about to start an FNG challenge this month. Stay tuned for more details!

Rock on, Slash!

Posted on

(10.1.21) – OCTOBER BLEECHERS

AO: Lightning Rod

QIC: StrayCat

PAX: Kiwi, Slash

Conditions

Wet, dark and cool but not raining

Warm up

  • SSH x 20
  • Halo x 10
  • Picklebomber x 7
  • Oil Derrick x 8 each side
  • A few Hardstyle big boys

Mosey to track

The Thang

  • 50 yd crab walk
  • 50 yd bear crawl
  • 10 rows
  • 10 diamond merkins
  • run up stairs to the top of the south side of the field
  • 10 jump squats
  • Run up and down all the bleachers and stairs at the Facility
  • Repeat for time

Run back to the Flag and do three Superman Back Extensions for a 10 count each

COT

Work and Family Balance

I shared about how I regret all the time I’m spending away from my family and F3 for work commitments. I shared how my health has suffered from not being in my normal routine, and how much I miss my Family, friends and F3.

I have a lot more work and trips coming up this year, but I’m determined to continue to work out while traveling. I’ll need some accountability with this. I’m also determined to set better boundaries at work to prevent this from occurring in the the future.

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(09.28.21) – ACCOUNT for all the Rounds

AO: Gaunlet

QIC: Lumbergh

PAX: Herbie, Free Lunch

Conditions

A bit damp, a bit gloomy, a perfect day for a beatdown

Warm up

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

Mosey to track (lined up with the end zone)

The Thang

Round 1

  • Run 400 meters
  • Bear Crawl 25 yards (side bear, side bear opposite way, crawl bear)
  • 25 Peter Parkers (first 2 rounds stay down, second two rounds do the merkin and knee to elbow in the up position)
  • Rinse and repeat for a 100 yards

Round 2

  • Split Leg Lunge Walk 25 yards (side lunge, side lunge opposite way, reversal lunge)
  • 25 Bonnie Blairs (50 easy count)
  • Rinse and repeat for a 100 yards

Round 3

  • Broad Jumps 25 yards
  • 25 X-factors (50 easy count)
  • Rinse and repeat for a 100 yards

COT

Measures of Accountability

Standards

True Accountability starts with a Standard, which is an objective measure of performance or behavior. To be Effective, it must be inarguable. If it contains any subjective wiggle-room then it is not a Standard.

A good example of an objective and inarguable Standard is the LBZ, a man’s daily weight and FUPA as provided by his properly calibrated bathroom scale and two-dollar tape measure. My pants might lie to me and the mirror will tell me what I want it to say, but there is no bargaining with the LBZ–it is either higher today than it was yesterday, or it isn’t.

Enforcement

Enforcement is an external force that applies a Standard. A Standard without Enforcement is like a nail without a hammer. It avails nothing. Enforcement requires the intercession of another person to measure one’s actual performance or behavior against the Standard he previously agreed to set for it. No man can hold himself Accountable. If that were possible people would not need Accountability to maintain desirable performance and behavior. We would all just simply straighten ourselves out and fly right. While self-correction might work for a moral failure it can’t work for a Blind Spot. A Blind Spot is a nail that needs a hammer.

Without Enforcement, a man’s Blind Spots will lead him to continually lower his own Standards to meet his own declining performance until both meet at the bedrock of his life. Knowing that, the HIM relies on Enforcement to arrest this free-fall as early as possible so that he may get back on track as quickly as possible. This requires another man to cover your Blind Spots for you by watching you step on the scale or inspecting your computer to see what you’ve been looking at.

Lately, I’ve been approached by several PAX for several reasons, advice, complaints, distaste, support, etc. My point with the message today, is to remind all of us our mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We must first trust each other to support each other, we have to honor positive intent but also need to be very clear what our personal goals are and how they might differ than the mission of F3. Accountability is given thru permission, defined by standards, and only then can they be enforced.

That’s a wrap.

-Lumbergh

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9/27/2021 – 300 Life Reps

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Slumberkins, Samauri

Conditions

Soggy and upper 50s but we caught a window of no rain. Came down right before and started right after.

Warm up

Coupon Mt Climbers x20

River dancers x12

SSH x20

Alligators x12

Fast high knees x15

Mosey to field

The Thang

Training for the final IronPax week! Did a modified version:

50 reps of each movement, with 3 burpees every 2-minutes (using EMOM timer):

Coupon Swings

Squrls (squat curls)

Overhead Press

Merkins

Thrusters

Blockees

In total, it was 300 reps (excluding burpees). On Saturday it’ll be 900 reps. Half of us got through everything in ~30minutes.

COT

“The chains of habit”

I’ve enjoyed training for IronPax this last month. It’s been challenging to set a new goal each week and try to “practice” ahead of the main event. One trend I’ve found is that if I get a practice round in a few days before the timed event, I’m faster and less sore. It’s amazing that the body can adapt and respond to a new routine/movements in a matter of a few days. It reminds me of a quote: “the chains of habit are too light to be felt until they’re too heavy to be broken.”

The small changes (or practices) we make to our lives can establish patterns that get locked in (i.e. habits). It’s a lesson to be conscious of the small things because those can turn into productive on unproductive life routines.

Samurai brought up an example where he failed at something “500 times” before getting it right and thought about those attempts as “life reps” to practice improving himself. Love it.

Rock on, Slash!

Posted on

9/24/2021 – IPC Week 3, LR-Style

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Free Lunch

Conditions

High 50s, clear and dark. Groundskeeper saw us coming and turned on the football field lights. Perfect conditions for a banger.

Warm up

SSH x20

Mosey to field

(Slash scrambles to get EMOM timer + speakers set up)

3rd grade exercise x10

Alligators x10

Forward + reverse arm circles x10 (each way)

Worlds Greatest Stretch x 10

The Thang

Performed IronPax Week 3!

Strong performance by Free Lunch and Kiwi. We all finished by 6:30am.

COT

“Don’t Try”

It was my first time playing golf last weekend in about 20 years, and something interesting occurred to me. I wanted to do well-enough but wasn’t overly concerned about it. I put in the right amount of effort and didn’t overthink it. I did better than I thought I would (not great, just good enough)! But interestingly, on any hole I tried too hard, the ball ended up betraying me. By not getting in my mind (i.e. trying too hard) and just playing, it reminded me of being in a flow state where I’m applying the right amount of effort without thinking about it.

It also reminded me of the motto on Charles Bukowski’s tombstone: “Don’t Try”. On the surface it seems pretty negative, but I think his intention is to say “do the thing, find the flow and get out of your head about whether you can or not”.

Kiwi brought up points about the power of surrendering and allowing our lives to unfold – being aware of the moment and adapting to it versus spending energy on trying to make it something it’s not. It’s also about giving up on the stories we tell ourselves, “I could never do 100 burpees”.

Free Lunch had a good example of getting lost in his own stories during the IPC beatdown. Once he gave up those internal narratives and just focused on the run, he got faster.

Rock on, Slash!

Posted on

(09/23/21) – B-M-S Gassers

AO: Gauntlet

QIC: Lumbergh

PAX: Kiwi, Herbie, Pops

Conditions

Mellow but gloomy morning

Warm up

  • SSH x 15
  • 3rd Grade Exercise x 10
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Mosey around the track, finish in the endzone on the football field

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 90 yards and back
  • 90 Merkins
  • Run 80 yards and back
  • 80 Squats
  • Continue till you finish on 10 yards, repeating Big Bois, Merkins, Squats

6MoM

  • 20 LBXs x IC
  • 10 Freddies x IC
  • 10 American Hammers x IC
  • 20 Hold the Six x IC
  • 10 Box Cutters x IC
  • 10 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)

COT

CONVICTION vs. COMMITMENT

Today’s COT is simple, what’s the difference between conviction and commitment. Sample the PAX and have each weigh in.

Reality is this, Conviction is something you believe in, something you are unwavering of, and even something you’d die for. While a commitment is something you do in trust, in belief of, hoping to fulfill.

Both aid to your character but one is greater, today’ s message is straight forward. Are you convicted to being a better man or are you committed to?

That’s a wrap

-Lumbergh