Category: Backblast

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The cold never bothered me anyway

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Samurai, Bunny

Conditions

Chilly but dry, snow and ice on the ground kept us in the courtyard

Warm up

Sun Salutations x 10,

Warrior One Right leg, hands to heart center and left elbow to outside of right knee, open arms x 10, return to center, left elbow to inside of right knee, open arms x 10

Repeat with right leg

The THANG

Everyone grabbed a bench in the courtyard. Crab Laterals x 10, Real Peter Parkers x 10, Squat Stomps x 20.

Lunge walk to the ice/snow and back x2.

Side to side heel touches x 20, Freddie Mercuries x 10, LBC x 30, Potty breaks x 10.

Lunge walks to the ice/snow and back x2.

Repeated the circuit 3x.

Moleskin

Shared a recent experience of losing an employee and how we could have kept him if our leadership had been willing to be Vulnerable. We tend to think of vulnerability as a weakness – something we have to hide. As leaders, we feel that stoicism, and ‘having it all together’ is what our people need to see/feel. We feel this inclination as leaders, as men, and as Americans. It’s something the culture presses on us. However, it takes real strength to be willing to admit failings, flaws, challenges, etc. When you’re willing to share those realities with the people you lead, you can have more honest and candid conversations, and you can gain a lot of respect and credibility. We failed as a company and lost a great employee because we weren’t willing to be vulnerable from the top down. YHC believes that you cannot really lead without being vulnerable.

Sore Cores brought to you by Walkman

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The Winds of Winter


AO: >Lighting Rod

QIC: > Bunny

PAX: >Stray Cat



CONDITIONS

Windy and Snowy – 27F to start the day right

Warm Up (Circle of Pain) IC

x30 SSH

x20 Windmills

x20 3rd grade exercise

x20 Right, Left Jab

x40 Donkey Kicks (20 on each side)

x20 Monkey Humpers

The Thang

Just 2 of us managed to brave the Icy and Snowy conditions – we had some good chatter about the benefits of F3 in our lives. Stray Cat said, “No better way to appreciate the snow than what we are doing right now”. I agree.

Mosey to track

Dora – Partner up, running across the field and back

Team Totals:

100 Merkins

200 Sumo Squats

200 Lunges

Definitely noticed the weather making everything slower and harder – more energy expenditure

10 count

Mosey around the track, and back to courtyard.

6MOM

And we were out of time, 2 minutes over. Everything takes extra time in the snow.

Moleskin

I talked more about the importance of F3, and how positive it has been in our lives. It was nice to have a one-on-one for a bit. We also talked about how we found F3. I said I couldn’t let the pax in North Carolina see us with a few inches of snow and no post up – we made it happen.

Moment of silence for prayer and/or positive energy.

Over and out,

Bunny

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Hump Day


AO: >Lighting Rod

QIC: > Bunny

PAX: >Samurai, Lumbergh, Walkman, Stray Cat, Slash, Dockers



CONDITIONS

Dry and 35F to start the day right

Warm Up (Circle of Pain) IC

x30 SSH

x20 Windmills

x20 3rd grade exercise

x20 arm scissors

x20 Donkey Kicks (10 on each side)

x20 Slow High Knees

The Thang

Mosey to track

bear crawl down last 2 sets of steps to track

OYO – Start mosey on track

At 100 meters, stop for x20 Merkins, next 100 meters, stop for x20 jump squats, stop x19 Merkins, stop x19 jump squats etc.

Rinse and repeat until sets of 15 Merkins and Jump Squats complete

Mosey to endzone on FB field

OYO Lateral Lunges to 10 yards (switch sides every 10 yards), stop for 20 shoulder taps (easy count) – continue the length of the field

10 count

Arm Circuit IC (4 count) – x20 arm circles, x10 reverse arm circles, x20 seal claps, x20 overhead presses

6MOM

x30 LBX

Moleskin

We discussed approaching life with more intentionality. I talked about my struggles with organization and intention in different aspects of my life. F3, especially now that I am on Q, has really helped motivate me toward intentionality, and planning and organizing my life rather than letting it come to me. Lumbergh and Walkman talked about strategies, and the importance of doing things with intention in their own lives.

Lumbergh discussed planning at least one Fellowship/Fitness type event, or off-the-books get together. The polar plunge was a success, and he hopes to build on this momentum. It was good to have Dockers back for the day, who shared that now having 2 kids is definitely a major life change.

All in all, a good workout, and great camaraderie.

Moment of silence for prayer and/or positive energy.

Over and out,

Bunny

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(02.08.21) Super Bowl Shake-off


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Samurai, Danish, Stray Cat



CONDITIONS

> 4 solid HIMs overcame the Super Bowl influenced fartsack and started they day off right! Nice shake off session to get us loosen up from the weekend beatdown and Super Bowl indulgence. A little warm-up, a few extra stretches, and some strength/cardio work, finished with a little core!

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 25 IC

Mosey to the track. Stopped above the stairs for a quick stretch session. Arm across the chest (each arm), arms behind the head (each arm), and calf stretch on the stairs. Finished with a little mosey to the track and completed 5 inch worms (hand walk out, leg walk in)

The THANG

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

  • Run 400 meters
  • 10 merkins
  • 20 squats
  • 30 big bois

While wrapping up our last round, we all took a pause to witness another launch of Space-X satellites (well, at least that’s what we hoped it was 🙂 ).

Mosey back to LR!

6MOM

> Finished on the 6,

  • Flutter Jacks x 20 IC
  • LBX x 20 IC
  • Pickle Pounders x 10 IC
  • Pickle Draggers x 10 IC

Moleskin

> Inspiration from “Pursuit of Happiness”

Will Smith in the “Pursuit of Happiness” addresses his son and says these words of guidance, “Don’t ever let someone tell you, you can’t do something. Not even me. You got a dream, you gotta protect it. People can’t do something themselves, they want tell you can’t do it. You want something, go get it. Period.”

> That’s a wrap, Lumbergh

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2/5/2021 – Crossfitish

AO: Lightening Rod

QIC: Danish

PAX: Lumbergh, Stray Cat, Samurai, Slash, Walkman

Conditions

42F and exactly the conditions needed to keep us cool enough to push through a very sweaty workout.

Warm up

SSH x 20

Slow High Knees x 15

Fast High Knees x 15

Squat x 10

Side Lunge x 12

3rd Grade Exercise x 12

SSH x 15

Jane Fondas x 10 each angle/each leg

Mosey to Track

The Thang

AS FAST AS YOU CAN

15 Burpees

15 OH Squats

10 Burpees

10 OH Squats

5 Burpess

5 OH Squats

Lap recovery

Complete as many as you can in 7 minutes (with Coupon)

  • 3 Thrusters
  • 3 chest to bar pull up
  • 6 Thrusters
  • 6 chest to bar pull up
  • 9 Thrusters
  • 9 chest to bar pull up
  • Keep adding 3 reps

Lap recovery

AS FAST AS YOU CAN

15 Burpees

15 OH Squats

10 Burpees

10 OH Squats

5 Burpess

5 OH Squats

Moleskin

Your word and it’s importance.

A brief explanation about why your word is so important. Without your word, there’s no trust. If you don’t keep your word, everyone loses. Keeping your word shows commitment, belief, trust, follow through. This isn’t just with other people too. This is the word you give yourself when you say you’re going to achieve something.

Coffeeteria post workout.

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(02.06.21) IPC Me, Please!


AO: > LavaField

QIC: > Lumbergh

PAX: > Danish, Andy, Tater Tot, Samurai, Cherokee, Slash



CONDITIONS

A perfect morning at the LavaField, 7 HIMs came out ready to work. Little did they know that their Q missed IPC, so we drew some inspo from 2019’s challenge and put the smackdown on em!! No better guys I’d rather grind through a beatdown with. Clap it up, PAX!!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Imperial Walkers x 15 IC
  • Slow High Knees x 15 IC
  • Monkey Humpers x 10 IC
  • Butt Kickers x 15 IC
  • Squats x 15 IC
  • Jane Fonda’s x 10 IC (toe down, normal, toe up, switch legs)
  • SSH x 20 IC
  • Finished with a 23 IC Plank while Danish grabbed an extra coupon for a late arrival

The THANG

> Iron Pax Inspired Beatdown (4 rounds of the below)

  • Blockees x 10 EC
  • Shoulder to Shoulder x 20 (EC, each shoulder movement = 1)
  • Incline Merkins x 30 EC
  • Racked or Goblet Squats x 40 EC
  • Block-ups x 50 EC
  • Run 1600m (Rd 1), 1200m (Rd 2), Run 800m (Rd 3), Run 400m (Rd 4)

6MOM

  • Big Bois x 20 EC IC

Moleskin

Movement is a release of energy (QSource Q2.2)

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.

https://f3nation.com/q/influence/

Announced that we had an OTB in support of the Special Olympics of Oregon. Danish, Slash, and myself were off to complete a 5k followed by Polar Plunge. Great start to our weekend!! Couldn’t be more proud of this PAX.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Circuit City


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Lumbergh, Walkman, Stray Cat, Slash



CONDITIONS

Rain and 38F to start the day right

Warm Up (Circle of Pain)

x30 SSH

x25 Windmills

x25 3rd grade exercise

x20 arm scissors

The Thang

Mosey to track, and one lap around.

Getting jacked up with some Navy cadence – turning into shooters, cutters, and drinkers.

Circuit City (shout out to F3 Pittsburgh for inspiration)

10 count after each circuit

Plank Circuit IC: low plank x25, right plank x15, left plank x15, high plank x15, shoulder taps x10, plank jacks x10

Arm Circuit IC: arm circles x20, reverse x20, seal claps x20, overhead claps x20, overhead press x20

Squat Circuit IC: Squat x20, narrow squat x20, sumo squat x20

Lunge Circuit IC (8 rounds): right forward, right side, right rear, left rear, left side, left forward for each round

Mosey back to courtyard

Slash remarked on having to go Silence of the Lambs on the narrow squats to avoid some serious damage.

Merkin Circuit IC: Merkin x 20, incline merkin x20, decline merkin x10, merkin x15

Lunge Circuit again (6 rounds because we finished sooner than expected)

6MOM

x30 LBX

x20 flutter kicks

x25 LBC

x20 superman

x20 Merkins

Moleskin

We discussed the importance of work in overall happiness and wellbeing. I will be working again after being laid off since July, and I feel new appreciation for how important work is in achieving fulfillment. The PAX discussed how important feeling productive is in their own lives.

We also talked about Danish’s upcoming Saturday polar plunge, and a little fellowship after Friday’s fitness. The pax will bring coffee and stick around for about 15-30 mins on Friday. Wish I could be at both events, but I will be at the Coast.

Over and out,

Bunny

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Coupon Cardio to start the week

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Danish, Stray Cat, Samurai,

Conditions

Strangely Balmy mid 40’s and overcast with wet ground but no rain. PAX was chatty as we kicked off the warmup.

Warm up

High Knees x 12, Third Graders x 12, Windmill x 12, Squat x 10, Slow High Knees x 12, Butt Kickers x 12, Monkey Humpers x 12

Mosied to the track with our coupon’s.

The THANG

Declining Coupon Circuit

Transfer Merkins x 10,

While carrying the coupon, run up the stairs, run around the end of the track to the Bleachers.

Transfers x 10

Run back to the starting position.

Repeat x 9, 8…..finished the set with (4) before running out of time. For the first two rounds we also included a stair run up the bleachers. Once Samurai and Bunny joined us (late but not in the fart sack!) we couldn’t stay separated safely so we ditched the bleacher run.

Moleskin

Grace – Unmerited Favor. To give it to others is to view everything in as favorable a light as possible. Your M, your shorties, friends, people on social media, political figures, etc. This is challenging in itself, especially in closer relationships where the stress of the day/week can make a sigh or miscommunication feel intentional.

What is too much grace? The balance is tricky. I’ve heard it described as equal parts ‘ love’ and ‘sword’. Enough ‘love’ to empathize, enough ‘sword’ to be candid and honest even when it’s hard.

To give grace to others is challenging. To do so to yourself, even more so. Recognizing your limits and respecting them, while not giving in to the jester or self deceptions is a tough balance. Last week Danish used a good example for setting goals – sometimes you have to meet yourself where you’re at. Being candid that whatever Ideal you’ve set, perfection may not be an option yet is a good balance of Love and Sword. There’s a great saying ‘Don’t let the perfect get in the way of the good.’

Do good to yourself. As we roll into February, set a go30 challenge for yourself that is good. Something you can do and be proud of, and extend that level of grace to others.

– Walkman

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1/30/21 – Fix Up, Look Sharp

AO: Lava Fields

QIC: Danish

PAX: Andy, Cherokee, Dough Boy, Lumbergh, Slash

Conditions

~40F and damp. Most of the group had partaken in some libations the night before so were feeling the thumping reminder of it in their heads.

Warm up

SSH x 20

Slow High Knees x 15

Fast High Knees x 15

Squat x 10

Side Lunge x 12

3rd Grade Exercise x 12

SSH x 15

Jane Fondas x 10 each angle/each leg

The Thang

Burpee Broad Jump to 50 yard line

Single leg squat holds (10 reps, 10 sec hold x 3)

3 x (Swings x 20 then Row x 20 with changing grip)

20 yard relay x 10 each

TABATA

Group burpees/Squats/Planks while a HIM executes exercise (40 secs exercising, 20 secs rest. With 6 of us, this took 24 miuntes)

  • Burpee High Jump
  • Squat slams
  • Over head Press
  • Deadlifts

Ab Shredder

Running Man crunches

Open and close reach up

Mountain climbers with walk back

Leg raises with in and out crunch

Moleskin

Failure.

I had a recent failure where I failed to recognize something that was toxic and high stress. It was a great reminder of paying attention to my cortisol levels and gut feeling about people/situations that I can easily get out of.

Slash shared about struggles with parenting and feeling like he’s constantly failing, BUT, learning and adapting. In the end, it’s a good thing because again, it’s a great reminder to enjoy the good times.

Lumbergh shared a great tip of how he sets a timer at 4:30pm to remind him to be a dad versus just laying down on the couch and relaxing.

Coffeeteria afterwards at Elka Bees.

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(Broad) jumping for Joy

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Walkman, Danish, Samurai, Bunny

Conditions

41F and overcast with some water on the ground. Pax showed up just in time to make it a great Friday.

Warm up

Jog to 62nd and back to the top of the stairs by the track.

Infinity plank – Merkins x 10, Shoulder tap x 10, Plank x 10, one legged merkin x 10, one legged shoulder tap x 10, one legged plank x 10.

Mosied to the football field.

The THANG

Start at the goal line.

#1) Bear Crawl 20 yards, broad jump 20 yards, repeat until at the far end and jog back.

Squat x 15 (HC)

#2) Broad Jump 20 yards, Bear Crawl 20 yards, repeat until at the far end and jog back

Plank x 30

Repeat #1

Squat x 15 (HC)

Repeat #2

Plank x 30

Lunge walk to the 50, stopping every 10 yards to do 5 merkins.

6MOM

Just enough time for Big Bois x 5

Moleskin

YHC shared an experience this week of being entirely too focused to enjoy myself. I’d been waking up focused, and staying that way until bedtime. However, this morning I woke up in a great mood, a skip in my step and just excited for life. Not unfocused, just happy. It took facilitating a going away party for some friends and their kids, and seeing our kids having big belly laughs together. Creating the opportunity for unadulterated joy heals. It’s good for the soul. It also always requires people, there’s no way to get that type of laughter by yourself. Danish shared that we often measure things that are good for us, in order to be consistent and maximize them – diet, exercise, etc. But we don’t even think about measuring/scheduling these types of fun times. You can’t manufacture them – no amount of planning guarantees you’ll get that big belly laugh of goodness, but if you don’t create the opportunity, it’s highly unlikely to happen.

– Walkman