Category: Backblast

Posted on

5/19/21 – Murph Every Minute

AO: Lightning Rod

QIC: Slash

PAX: Danish, Free Lunch, Herbie, Giggles, Kiwi, Fargo, Faceplant, StrayCat, Bunny, Samurai

Conditions

Some grumbling about the cooler day as we arrive. 43degrees and clear. Time to get warm!

Warm up

SSH x 20

Handcuffs x 10

Monkey humpers x 12

Windmill x 15

YTWs x 15

Plank pulses x 15

Mosey to the field and a lap around on it to get extra warmed up.

The Thang

Every Minute on the Minute (20min)

At the top of each minute, do the following routine. Smoothly and with excellent form. The goal is to use the minute effectively and not rush through. Give yourself a few seconds of recovery before the next minute starts but don’t rush through it. Exercises:

5 Pull-ups

10 Push-ups

15 Squats

Longest Broad Jumps

Starting at end zone, broad jump to 20yrd. Count your jumps. 

Broad jump back to end zone, shooting for fewer jumps than your first round by going further each jump.

Broad jump back to 20yard aiming to reduce your last number, going more slowly but further.

Broad jump back to touchdown with fewest jumps yet. Put a 2-3 second pause after each jump. Use your arms and a low squat to EXPLODE forward.

Absolution IC x12

6 count: plank shoulder taps, lower to elbows, plank Jack (in/out), raise to hands = 1 rep

Mosey back to LR. Some of the PAX were dragging. We got back about 1-2 minutes after 6:15pm. Great effort by the PAX everybody made it through the EMOM and jumps.

COT

Small vs big picture  

Since we moved, I’m noticing smaller and smaller things to fix about my new home. The big picture is that this is a great home but I realize it’s easy to be sucked into the never-ending and crushing list of todos. 

It can be the same with our health and well-being. It’s easy to get sucked into the broken pieces and not what’s going well. It’s important to remember the big picture. The why. One of my fav yoga instructors says “Energy flows where the mind goes”. If we dwell on the negative then that’s where our energy goes. 

Danish shared an example of adjusting a critical mindset at work. He doesn’t have a clear progression to the next peak, but Zippy helped him see that he’s preparing himself well right now (metaphorically wearing a double rack sack while he’s focused on the summit – doesn’t know how/when to get there, but he’s going to be well prepared for the next steps and journey).

Rock on! Slash

Posted on

(05.17.21) UBB Day


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Free Lunch, Danish, Lumbergh, Walkman, Stray Cat, Face Plant



CONDITIONS

> 8 PAX to kick off the week right. About 57 and dry – no hoodies today!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Third Grade Exercise x 15 IC
  • Windmills x 15 IC
  • Donkey Kicks x 10 IC (each leg)

Its a great Monday – some chatter about the weekend and the fact that it’s my last Q.

The THANG

Everybody picks up their coupons and fast walks to the football field. Pick up coupons and mosey down the field, every 20 yards hitting 2 exercises at X number of reps until the touchdown line, completing 5 sets. Turn around, and start the next exercise. 10-20 count between sets.

x10 curls & x5 skull crushers

x10 squat to shoulder press & x10 incline merkins

x10 kettle bell swings & x10 rows (5 on each side)

x10 deadlift & x10 mountain climbers

Lumbergh finished early and was hitting some merkins. Looked like a good idea to me.

x20 Merkins as a group IC (hard count)

6MOM

  • x15 Merkins as a group IC (hard count)
  • x50 LBC IC
  • x25 plank IC
  • x10 shoulder taps IC
  • x10 Merkins IC

Moleskin

Appreciation and Gratitude for F3

Discussed how much F3 has meant to me during the last year with the pandemic and being laid off etc. It truly motivated me and gave me purpose during a stagnant and bleak period of my life. I thanked everyone for giving me the opportunity to Q and grow as a leader. It hasn’t always been perfect, but it has really pushed me to keep getting better and improve. F3 has, as simple, as it seems given me the 3 Fs. Obviously fitness, but also faith in something bigger than myself, and fellowship with a great group of guys I hope to keep in contact with long into the future. It has been awesome watching F3 Portland grow, and now new pax are stepping up to Q. I am excited to help contribute to their success in any way I can and continue posting hard as I get ready to leave the country. Moment of silence for appreciation and gratitude for F3 or anything else on your mind.

> Over and Out for the last time as Q in Portland (at least for awhile),

Bunny

Posted on

(05.14.21) – Bye Bye Friday

AO: Lightning Rod

QIC: Lumbergh

PAX: Bunny, Kiwi, Free Lunch, Stray Cat, Danish, Herbie, Slash

Conditions

45F and gloomy, the PAX showed up ready to charge, kick off the day right!!

Warm up

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

Mosey to track

The Thang

Run a mile (4 laps around the track)

Round 1

  • Bear Crawl 25 yards
  • 25 Merkins
  • Rinse and repeat for a 100 yards

Round 2

  • Split Leg Lunge Walk 25 yards
  • 25 Jump Squats
  • Rinse and repeat for a 100 yards

Round 3

  • Burpee Broad Jumps 25 yards
  • 25 Big Bois

COT

Keeping a Positive Mindset throughout your Workouts

“Always keep your mind strong with thoughts of positivity; your head up with full confidence and a big smile on your face, because you truly have greatness in you.”
― Edmond Mbiaka

Even on a day you wake up feeling like you don’t want to work out, you can still maintain a positive approach. Instead of holding yourself to a rigid schedule, give yourself some flexibility around your workouts, and listen to your body. If you’re not feeling motivated, it might be your body telling you that you need to get some extra rest. Or, you might need to be your own cheerleader and get yourself to the gym. Even with a consistent weekly workout routine, leave space so that you can make small adjustments to your plan. For example, if you were planning on working out before work, but you needed a few extra hours of sleep, then move your workout to later in the day.

That’s a wrap

-Lumbergh

Posted on

5/15/21 – A’merkin’a

AO: Lava Field

QIC: Danish

PAX: Andy, Houdini, Samurai, Slash, Stout, Tater Tot

Conditions

I don’t what it was but it was amazing!

Warm up

Lap Mosey

SSH x 15

Hip circles x 15

Lateral lunges x 10

Slow high knees x 10

Fast high knees x 10

3rd grade exercise x 15

Arm press x 10

2 x 50yd strides

The Thang

Set 1: Execute continuously for 25 minutes

10 Merkins

10yd Gasser

20 Merkins

20yd Gasser

30 Merkins

30yd Gasser

40 Merkins

40yd Gasser

50 Merkins

50yd Gasser

40 Merkins

40yd Gasser

30 Merkins

30yd Gasser

20 Merkins

20yd Gasser

10 Merkins

10yd Gasser

Set 2

10 x RL glute bridge

10 merkins

10 x LL glute bridge

10 merkins

10 x rowers

10 merkins

10 x big boys

10 merkins

10 x leg raises

10 merkins

10 x plank

10 merkins

10 x American Hammer

10 merkins

Lap Mosey

5 minutes of 15 seconds on/15 seconds off of Bonnie Blairs

Set 2 again.

COT

My wife doesn’t care how fast I can run a mile or how much weight I can carry on my back. What matters to her is that I am present for my family every day. Personal physical goals are important, but remember to be a husband and dad first. Your legacy should start at home first. – @F3 Italian Job.

Posted on

5/12/21 – Sign of the Beast + Back

AO: Lightning Rod

QIC: Slash

PAX: Danish, Free Lunch, Herbie, Giggles, Kiwi, Fargo, Faceplant, StrayCat, Walkman, Twinposter

Conditions

Sun peaking through and a balmy 52degrees! Was my first beatdown after being away for a week and a half for our move. Good to be BACK!

Warm up

SSH x 20

Imperial Walkers x 20

Shoulder circles (backwards and forwards) x 10

Windmill x 15

Pickle bombers x 15

Plank pulses x 15

Flying Mosey to the field (running while arms outstretched to the sides)

The Thang

Sign of the Beast:

Cones at the 25-year, 50-yard, and 25-yard lines of a football field do to the six exercises below. For Set 1, the pax sprint to the first cone, do six reps of the exercise, sprint to the second cone, do six more reps, sprint to the third cone, do six more reps, sprint to the end line, turn around and sprint back to the beginning. 6 different exercises (6, 6, 6 … the Beast). Exercises:

Burpees
Reverse burpees
Split jumps (hard count)
Kossack squats (hard count)
Crankers (aka Tricep bows)
Wet tuckees (aka Burpee double tucks)

BACK

All in cadence:

Rows (overhead) x10

O-rows x11

Rows (underhand) x10

6MOM

Boxcutters x20
Frozen Freddie Mercuries x15
6 inches x10
Big bois x10 (kinda, we were struggling to get to the end!)

COT

“Abstinence violation effect”, aka the “Fuck It” effect

This is a cognitive bias that’s about our tendency to fall off the wagon hard when we have a slip up, e.g, if I’m trying not to drink for a month, then a beer then fuck it I might as well have 6. Or the other way around – if I miss a workout after being really consistent, then I’m less likely to be active the rest of the day. It’s on my mind because this last week has been a giant departure from my routine. I found myself caught in a few “fuck it” loops – having more beer and unhealthy food because of little choices like not doing a workout or snacking during the day.  I encounter it a lot at work – trying to help people to be consistent w/ their routines (and using Nike’s fitness apps!). Streaks are great until people miss a day, then they’re inclined to say “fuck it I’m going to take a break since my streak is broken”.

Great comments from Danish, Walkman, Free Lunch and Kiwi. They talked about not waiting to get back into a routine (do it today not Monday!), thinking about the why behind the streak (losing weight, feeling better) vs the streak itself, and how it’s easier to keep doing anything (even if it’s really simple/relaxed exercises) b/c you’re not starting cold.

Rock on! Slash

Posted on

(05.10.21) Coupon Day


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Herbie, Kiwi, Samurai, Free Lunch, Ghost, Danish, Lumbergh, Walkman, Stray Cat



CONDITIONS

> 11 PAX to kick off the week right. About 47 and dry – great conditions.

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Third Grade Exercise x 12 IC
  • Windmills x 12 IC
  • Slow High Knees x 15 IC
  • Donkey Kicks x 10 IC (each leg)
  • Monkey Humpers x 15 IC

The THANG

Everybody picks up their coupons and fast walks to the big hill. Leave coupons at top of the hill, and partner up into groups of 2 at the bottom. While 1 partner is running up hill and doing x25 of a coupon exercise, other partner waits in plank. Partner doing coupon exercises finishes and runs back down hill, partners then switch. This is done until 200 reps are completed per team, 100 for each partner.

x200 Coupon Swings

x200 Curls

stationary partner switches planks for popping a squats or regular squats for next set of reps

x200 shoulder press

6MOM

  • No time

Moleskin

Being able to learn from others

Discussed how easy it is to get set in our ways as we get older, thinking we have it all figured out, and stop learning from others. Talked about the importance of being willing to learn new things, and open to criticism and advice. Meeting and learning from new people is so important to continued growth in life. We are lucky to have this amazing fellowship, with guys that really want to grow. As we grow in numbers, I think it is important to recognize the benefits of new perspectives and voices. I challenged all pax to be open to learning from others in their daily lives. The Pax shared some stories and perspectives. Walkman talked about staring up the NE AO. Moment of silence for prayer/positivity to end it.

> Over and Out, Bunny

Posted on

(05.09.21) – Cleveland Rocks

AO: LavaField

QIC: Lumbergh

PAX: 2 Chainz, Andy, Houdini, Slumberkins, Samurai

Conditions

45F and gloomy, the PAX showed up ready to charge, kick off the day right!!

Warm up

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

Mosey to track

The Thang

7 of Diamonds – Track Style (Burpees, Squats, Big Bois, Merkins)

Round 1 – Burpees

PAX Runs 400m (complete 7 Burpees) x 4

Round 2 – Squats

PAX Runs 400m (complete 14 Squats) x 4

Round 3 – Big Bois

PAX Runs 400m (complete 21 Big Bois) x 4

Round 4 – Merkins

PAX Runs 400m (complete 28 Merkins) x 4

Time Permitting – Football field gassers, sprint 25 yards and back, then 50, 75, 100 (10 Merkins at the End Zone each time)

COT

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.

Posted on

5/7/21 – 1st and 10

AO: Lightning Rod

QIC: Giggles

Pax: Stray Cat, Herbie, Free Lunch, Danish, Ghost, Walkman, Bunny, Face Plant (FNG), Kiwi

Conditions: 48 and sunny with a very damp turf field to play on

Warm Up:

SSH x 20

Third Grade x 12

Halo x 10

Downward Dog x 10

Mosey to the track

The Thang:

Started on the end zone of the turf – bear crawl to the 10 yard line for Merkins x 10, Squats x 10, Lunges x 10, jog back to the end zone. Next set was a bear crawl to the 20 yard line with the same Merkins x 10, Squats x10, Lunges x 10. The goal was to try and go the length of the field in 10 sets but started off asking each guy to set their own target and try to surpass it.

COT:

Shared a moment with a coworker who has really been struggling as of late. I opened up how powerful genuine interest and care for how other guys around us are doing can really help raise both ourselves and others up. I’m making it a personal goal of mine to continue to reach out even on days when he’s probably doing fine just to check in and be the ear or sounding board for him.

VQ in the books and it was a little slice of hell.

Posted on

5/5/21 – Cinco De Muscle

AO: Lightning Rod

QIC: Danish

PAX: Ditka, Fargo, Free Lunch, Ghost, Giggles, Herbie, Kiwi, Samurai, Stray Cat, Twinposter

Conditions

46F, Sun was already coming up and the boys were ready to roll!

Warm up

SSH x 15

Hip circles x 15

Lateral lunges x 10

Slow high knees x 10

Fast high knees x 10

3rd grade exercise x 15

Mosey to track

The Thang

5 times 5 minute sets (perform each exercise for 1 minute then move to next one). 1 to 2 minutes recovery.

  • Merkin
  • Squat
  • Burpee
  • Inverted rows
  • Bonnie Blairs

COT

I had a call yesterday with an Indian lawyer yesterday who I coach and he told me something that had a profound impact on me. He’s had 15 friends die in the last week due to the severity of Covid in India. He is devastated but has been fueled by this to make an impact where he can. He raised $100,000 in 10 minutes by leaning on those he could rely on, and get oxygen to a local hospital in Delhi. Through all of this, he hasn’t skipped a day of training. He’s taking the daily red pill. He not only talking the talk but walking the walk in being a better human. I told him it’s fine to take some down time but he said his running makes him better as a person, allows him to think more clearly, makes him feel good for the day ahead. A true inspiration.

Posted on

5.3.21 – Charge!

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Lumbergh, Giggles, Kiwi, Bunny, Ditka!, Herbie, Ghost, Samurai, Free Lunch

Conditions

49 clear and dry. 10 Pax arrived on time with one more straggling in (nice job) and another who showed up but missed us (also nice job!).

Warm up

Mosied down to 52nd and down to division, circling up for:

SSH x 15

Windmill x 12

Slow high knees x 12

Third Grade Exercise x 12

Monkey Humpers x 12

Side Lunge x 12

Then mosied to the hill by the track.

The Thang

Started at the bottom of the hill. The Pax ran up, starting the exercise immediately at the top, and once the six was in we performed the exercise in cadence. Jogged down the hill, and started pull ups immediately. Once the six was in, performed 10 pullups in cadence. Repeated for:

Merkins x 10, Jump Squats x 10, Plank x 10, Lunges x 10

Ran up the hill backwards and completed the same for:

Merkins x 15, Jump squats x 15, Plank x 15, Lunges x 15

Broke the group into two groups and completed a lap of a six man run.

Pulled up at the wall and completed wall sits w/ Cherry Pickers x 15, Morrocan Night club x 15, OHP x 10.

Went back to the hill and repeated the above for:

Merkins x 5, Jump squats x 5, Plank x 5, Lunges x 5

Ran up the hill backwards for

Merkins x 10, Jump squats x 10, Lunges x 10

Mosied back to the Lightning Rod.

6MOM

Box Cutter x 15

Big Bois x 25

Frozen Freddie x 10

Plank, L/R side plank x 10ea

Superman x 15

LBX x 10

COT

I shared that I’m currently reading ‘freed to lead’ and am finding it hitting home. In particular, the need to work every single day to become who I want to be is hitting right now. I’ve had this mental block on the need to push myself every day, feeling like 2-3 days a week ‘should’ be good enough. The funny thing is, it obviously isn’t. I keep telling myself I don’t want to do this 5 days a week, particularly as we’re looking to launch NE, but I have all of this evidence that I really do want to do it more: I’m happier, more present, a better husband/father/friend, I see massive cognitive gains, I eat/drink better, i read more, walk my dog, etc. All the evidence in the world, and I still have a mental block on it being ‘required’ to push it every day. The story of F3 is doing a great job of breaking that down for me.

Good work today – Walkman