Category: Backblast

Posted on

(01.27.21) 4 4x4s x 400…for the “snow”


AO: Lightning Rod

QIC: Lumbergh

PAX: Slash, Herbie, Samurai, Bunny


CONDITIONS

Warm Up (Circle of Pain)

Jumped straight in to some WORK.

  • SSH x 25
  • Little Arm Circles x 15 (both directions)
  • Scissor Arms x 15
  • Third Grade Exercises x 15
  • Windmill x 15
  • Squats x 15
  • SSH x 25

The Thang

Mosey to track

4 4x4s x 400 meters

  • 4 4x4s (burpee down to plank, 4 merkins, 4 mountain climbers (HC), burpee up and repeat 4 times)
  • Run 400 meters
  • Repeat till end of time (approx. 30 mins)

Mosey back to Lightning Rod

PAX was active and supportive. Lifting each other up and encouraging the 6. Slash was out in front and always positive. Proud of the rest as no matter the grind, continued to keep moving forward. Putting in the WORK!

6MOM

  • Big Bois x 15 IC
  • Outlaws x 10 IC (both directions)
  • LBXs x 15 IC

Moleskin

The Sustaining Relationship Between A Man And His Work

Work is a Virtue

Men earn their daily bread through the sweat of their labor. We call this the sustaining relationship because the HIM must feed himself and his family. Work also sustains and benefits the Community, as we are all created to perform some function for the betterment of those with whom we live in Proximity. The skill of the candlestick maker empowers him to light the darkness for both himself and his neighbor the baker, who in turn feeds him with wholesome nourishment. In this way, Mammon and Community are inseparable.

Work is also essential to a man’s personal well-being, not just in the material sense but in his pursuit of proper personal alignment. Idleness is not good for a man. It is a state of non-Movement that can keep his boat permanently capsized. Even a man who has retired after 40 years of hard work finds himself looking for “something to do” with his free time other than just playing golf. Play is not enough. A man needs work. We are hard-wired to produce, and not doing so knocks us out of proper alignment.

https://f3nation.com/q/mammon/

> That’s a wrap, Lumbergh

Posted on

Deck of Death to your upper body


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Herbie, Walkman, Stray Cat



CONDITIONS

Moist and 36F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Slow high knees

x20 3rd grade exercise

x10 MHs

x20 arm scissors

x10 BKs

The Thang

Mosey to Roundabout and back to courtyard

Chit chat about the weekend – pax seem chipper.

Deck of Death

Hearts – Merkins

Diamonds – Dips

Spades – Incline Merkins

Clubs – Box Jumps modified to step ups due to conditions

No Jokers in deck – supposed to be shoulder taps

Merkins and dips really started to add up, but pax pushed through – finishing with 5 minutes to spare.

6MOM

x25 LBC

x20 flutter kicks

x20 shoulder taps to make up for no jokers

x20 LBX

x25 superman

x10 Squats because my timing wasn’t great 🙂

Moleskin

We discussed the importance of taking your spouse/partner/queen out of the everyday routine of kids etc., and reconnecting on a deeper level. I was able to go out of town for a night with just my wife, and even though we know how important these things are, it is still surprising how much these outings can rejuvenate relationships. Pax talked about strategies for incorporating more of this into our everyday routines.

We took a final moment of silence for prayer or positive thoughts.

(Countorama, Nameorama slightly delayed due to forgetting my phone, running back to my car to get it, and almost getting attacked by a poodle)

Over and out,

Bunny

Posted on

1/23/21 – Disco Inferno

AO: Lava Field

QIC: Danish

PAX: Andy, Cherokee, Lumbergh, Samurai, Slash, Tater Tot

Conditions

29F and frosty on the field. I had the Disco beats pumping for when the PAX arrived to get them amped up and ready to go. Some nice moves from Slash and Samurai (shake those hips!). The sun was creeping up over the mountain in glorious view for us all.

Warm up

SSH x 20

Fast High Knees x 15

Side Lunge x 12

SSH x 15

Squats x 10

SSH x 15

The THANG

Try to complete all exercises in the time

  • 1 mile run
  • 100 burpees
  • 100 Merkins
  • 100 ground touch squats
  • 100 Big Boys
  • 100 Overhead press
  • Football Field Knee Touch Lunges
  • Football Field Broad Jumps

I wrote down all the results in my phone and then didn’t save it unfortunately.

Moleskin

Is mood a gift or a skill?

Blog post from Seth Godin:

Some days, we wake up with optimism and possibility… we’re able to find more reserves, connect better and do more generous work.

That might be because the outside world has handed us good news and opportunities, or it might be because the chemicals in our brain are particularly aligned…

I think it’s fair to assert that sometimes, our moods are handed to us.

But it’s also clearly true that we can do things to improve our mood. Morning pages, meditation, exercise, positive thinking, the right audio inputs, who we hang out with, the media we consume–it’s all a choice.

And if it’s a choice, that means it’s a skill, because we can get better at it.

The PAX shared some great insights into what sets them up well for a good day. Meditation, Quiet time, stretching, coffee, cold shower. All great stuff to set the day off in the right way.

Post workout, Lumbergh shared some home made Pearys with the PAX and then we headed over to Elka Bees for Coffeeteria.

Posted on

Coupons and Planks!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Danish, Bunny, Herbie



CONDITIONS

> 42 degrees F and dry, slightly overcast. PAX arrived early to help me unload Coupons for a great Friday in the gloom.

Warm Up (Circle of Pain)

> 10 Sun Salutations – Mountain -> halfway lift -> plank -> Chataranga -> upward dog -> downward dog.

Mosy to 62nd and back to the hill.

The Thang

> Partnered up for this one:

Person 1: Coupon Squat x 10, Coupon Swing x 10, carry coupon up the hill, Curl x 15, Row x 15, carry coupon back down the hill and switch with person 2.

Person 2: Hold plank until your partner is back.

Reminded the pax that in this type of workout, your partner is your motivation to push hard and to move quickly. We were able to maintain about 4 minute splits, which is impressive!

6MOM

> LBX x 25, Flutter kick x 15, Leg lift x 20 (YHC screwed up the count for a bit on this one, thanks for the patience PAX!), LBC x 15.

Moleskin

> Quote I’d heard earlier in the week: ” Leadership is a social process”. It’s a continuous dynamic of leading and following between the participants.

> Great work today!

– Walkman

Posted on

(01.20.21) All About the Benjamins’ Mile


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Walkman, Danish, Milli Vanilli, Stray Cat, Samurai, Herbie, Slash, Lawnboy (F3 Houston)



CONDITIONS

Calm, Cool, and Crisp morning at the Lightning Rod, a mild 34 degrees! Plenty of PAX to move around, so warming up was the only option.

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Monkey Humpers x 10 IC
  • Squats x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 25 IC

The THANG

Mosey to the parking, Apple Turnover thru the parking lot

All About the Benjamins’ Mile (4 Rounds of the Below to complete the Mile)

  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)
  • Run 100m
  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)

Confused Al Gore Walking Thru the Woods out of the parking lot (Al Gore but moving sideways), mosey back to LR

6MOM

> Flutter Kicks x 15 IC, LBX x 15 IC, Leg Raises x 15 IC, Hold the Six till out of time, finished with COT

Moleskin

Today my share is actual a post from F3_ItalianJob (East Cost TRUEbadour from the Carolinas)

“Chose your words wisely. Don’t speak to be heard, but rather speak when necessary. Words have the power to build up or tear down. Rash words are like sword thrusts and an unchecked tongue is like wind to a fire. Think before you speak and make it worth others listening.”

Announcements:

We’ve had 8 FNG’s since mid-December, that’s 6 in the new year, and one PAX relo. This is awesome, I couldn’t be more proud. This will grow, because we are mission to better and shape the men of our communities. Keep leaning in, ask those friends, co-workers, neighbors, Let’s Give it Away

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(01.16.21) 21 ways to explore the AO


AO: > LavaField

QIC: > Lumbergh

PAX: > Slash, Cherokee, 2Chainz, Samurai, FNG (Andy), Tater Tot



CONDITIONS

Another frosty morning at the LavaField, 7 HIMs rose to the occasion, cut thru the fartsack, and tackled the gloom head on. We were fortunate to welcome a new FNG and broke him in quickly with a lot of additional mumblechatter throughout.

Warm Up (Circle of Pain)

  • Mosey 400m
  • SSH x 21 IC
  • Imperial Walkers x 21 IC
  • Slow High Knees x 21 IC
  • Monkey Humpers x 21 IC
  • Butt Kickers x 21 IC
  • Plank Jacks x 21 IC
  • SSH x 21 IC

The THANG

> Mosey to the school wall

  • Wall-Sit Burnout
  • Cherry Pickers x 21 IC
  • Forward arm circles x 21 IC
  • Backward arm circles x 21 IC
  • Recover, quick 10-count breather, back at it
  • Swimmers x 21 IC
  • Seal Claps x 21 IC
  • Overhead Clap x 21 IC

> Al Gore Walking Through the Woods to the Covered Walkway

  • PAX Hurdles (merkin on jumpers cadence)
  • Space PAX out 6ft apart in Plank position along the walkway
  • Q starts at first HIM, Hurdles over, then calls ‘down’
  • PAX counts back 1 (and completes the merkin)
  • Q hurdles the next HIM, then yells ‘down’
  • PAX counts back 2 (and completes the merkin)
  • Continue till all PAX have been hurdled over and the six goes next, completing the same process
  • Finished when the last HIM completes the hurdles (2 rounds)

> Murder Bunny to the Courtyard

  • Courtyard Corners (PAX preforms same exercise at each corner, rifle carry to next corner, switch exercise when complete) Reps = x 21 OYO
  • KB Swings (first corner)
  • Bent over rows (second corner)
  • Curls (third corner)
  • Upright Block Press Ups (on your six, grab the bottom of the block and press up) (fourth corner)

> Shoulder Racked Block Carry Back to Football Field (Q calls shift to other shoulder, glamour balancing)

  • Football field gasser
  • Sprint to 21 yard line, mosey back to endzone
  • Sprint to 42 yard line, mosey back to endzone
  • Sprint to 63 yard line, mosey back to endzone
  • Sprint to 84 yard line, mosey back to endzone
  • Football field gasser (round two)
  • Sprint to 84 yard line, mosey back to endzone
  • Sprint to 63 yard line, mosey back to endzone
  • Sprint to 42 yard line, mosey back to endzone
  • Sprint to 21 yard line, mosey back to endzone

> Drop to your six in the endzone

6MOM

  • Big Bois x 21 EC IC
  • Freddie Mercuries x 21 IC
  • Flutter Kicks x 21 IC
  • Leg Raises x 21 EC IC

> Finished with COT

Moleskin

My encouragement for today is to push each of you to center your focus around your own Circle of Influence. With all the noise and uncertainty around, yes even the mess in DC, it’s important to control what you can control. While we may be concerned or outraged or frustrated or even pleased, we need to find awareness that we don’t control that outcome. Let’s use today to pour into ourselves, our families, our church, our colleagues, our friends, and our brothers of F3. Be strong, be positive, and be the change you want to see in your community.

Got to meet our newest PAX, Tyler Wood (aka Andy).

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Legs and Leadership


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Herbie, Lawn Boy, FNG (Stray Cat)



CONDITIONS

> 40 degrees and slightly overcast, dry ground and clear morning in the gloom. We were joined by an FNG who found us through a friend in Charlotte who knew of Angus, as well as Lawn Boy from the Houston Area who’s in town to visit family. Quick introductions and we kicked off right at 530.

Warm Up (Circle of Pain)

> Jogged to 62nd and back to the tennis courts, circled up for Windmill x 12, slow high knees x 12, third grade exercise x 12, arm scissors x 12, squat x 10 and then mosied to the track.

The Thang

>Wall Sits with cherry pickers x 15, Moroccan night club x 15, OHP x 15, Forward arm circles x 15, backward arm circles x 15.

Started in the end zone – broad jumps to the other end, stopping every 10 yards for squat jumps. 3 @ the 10, 6 @ the 20, 9 @ the 30, 12 @ 40, 15 @ 50, then descending – 12 @ 40, 9 @ 30, etc.

Jogged back to the original end zone and repeated the structure with lunge walks and side lunges (one on each side counted as 1).

Pax finished strong and mosied back to the ‘Rod.

6MOM

> LBC x 25, Flutterkick x 10.

Moleskin

> To Lead is to go before, but it is also to be followed. A ‘leader’ who only goes before and isn’t followed is just wandering around on his own, having lost his people on the way. A leader casts vision and takes his people in that direction, to do so is both a responsibility and a privilege. A privilege to be trusted and followed, a responsibility to do it well and to cast a vision that is aligned with the needs of the followers.

> Tomorrow’s sore legs brought to you by Walkman

Posted on

200s


AO: >Lighting Rod

QIC: > Bunny

PAX: > Lumbergh, Danish, Herbie, Walkman



CONDITIONS

Drizzly and 43F to start the day right

Warm Up (Circle of Pain)

x20 SSH

x20 SHK

x20 arm scissors

x10 MHs

x10 BKs

The Thang

Mosey to Roundabout and back to courtyard

Pax seem supportive of my VQ. We chat about weekend plans with families, and everybody seems positive.

200s

Partner up with 1 coupon per group. Partners complete each set as a team switching off – with one partner working on coupon reps, and the other doing the smaller exercise set.

x200 deep squats with coupon, partner does 20 merkins

x200 coupon swings, partner does 20 incline merkins

x200 coupon shoulder press, partner does 20 bench step ups

x50 coupon curls, partner does 10 squats

short mosey and back to courtyard

6MOM

x25 LBC

x20 flutter kick

x20 LBX

x20 plank

Moleskin

Touched on the role of failure in leadership growth from the Q Source (Q4.5). Without failure, we are not able to learn and grow as leaders. Fear of failure often causes stagnation in our ability to grow as leaders and HIMs. We should embrace our failures, and learn and grow from them to become the best leaders that we can be.

As an incredible gesture of goodwill, the leadership team gave me some money to help me out during this tough time – knowing that I was laid off in July, they wanted to help a fellow pax. However, I do not have a great need for money at this time, and I want to do something meaningful with the funds. I have decided to create a fund of sorts that we can use to help any fellow pax if the need should arise. If the money is not used by the end of the year, I hope that we can find a good cause to put it towards.

Danish seemed to have injured his shoulder. I hope that we can support him in anyway possible, and he is able to continue workouts. He has been an important leader and motivator for the Lighting Rod.

Over and out, Bunny

Posted on

1/11/21 – Rolling around

AO: Lightening Rod

QIC: Danish

PAX: Herbie, Milli Vanilli, Lumbergh, Samurai

Conditions

A perfect 42F to start the day off right.

Warm up

SSH x 20

Slow High Knees x 12

Side Lunge x 12

Fast High Knees x 15

Squats x 10

SSH x 15

The THANG

  • 5 x Burpees, Lunge 5 yards for the length of the football field
  • Mosey back to start
  • Width of field of Merkin, Roll, Pike
  • 5 x (10 x inverted row, 10 glute bridge each leg, 5 Burpees)
  • Hops up the stairs
  • Mosey back to LR
  • 9 minutes of core work (flutter kicks, holds, shoulder taps, pickle pounders, leg lifts)

Moleskin

Communication skills

  • Listening – Take the time to actively listen. Ask clarifying questions or rephrase the information to ensure understanding
    • Open mindedness – Be open to listening to and understanding the other person’s point of view
    • Friendliness – Helps to engage others in open and honest communication
    • Feedback – Give and receive constructive feedback. Always give praise when deserved also.
    • Non verbal communication – Body language, eye contact, hand gestures and tone of voice all color the message you’re trying to convey
    • Confidence – Shows others that believe in what you’re saying
Posted on

(01.09.21) Let’s Get Physical


AO: > LavaField

QIC: > Lumbergh

PAX: > 2Chainz, Samurai, Doughboy, Milli Vanilli, FNG (Slash), Danish, FNG (Cherokee)



CONDITIONS

> Frosty and Foggy start to the day. Fortunately it was dry! Used the blessing to bust some butts with a good old fashioned beatdown at the LavaField. PAX arrived early and ready to party, a couple of FNG’s were in the mix, rolling deep on a Saturday is the best start to the weekend.

Warm Up (Circle of Pain)

  • SSH x 15
  • Imperial Walkers x 15
  • Windmill x 15
  • Third Grade Exercise x 15
  • Scissor Arms x 15 (inserted a Mosey to the cars to grab a couple sets of gloves for the PAX for the Thang)
  • SSH x 15

The Thang

Split the PAX into 2 man teams, each team member completed one of the stations below. Station 1 dictates how long….

ROUND 1

STATION 1: Burpee Bear Crawl (modify burpee with squat if needed)

  • Burpees (x 5)
  • Bear Crawl (5 yds)
  • Repeat for 50 yds (turn around at 50 yd line mosey back to the start)

STATION 2: Merkin Mosey

  • Merkins (x 25)
  • Mosey (25 yds and back)
  • Repeat till Station 1 is done, switch stations

ROUND 2

STATION 1: Big Boi Broad jump

  • Big Bois (x 10)
  • Broad Jump (10 yds)
  • Repeat for 100 yds (turn around at 50 yd line to finish at the start)

STATION 2: Flutter Kick Mosey

  • Flutter Kick (x 100 EC)
  • Mosey (100 yds and back)
  • Repeat till Station 1 is done, switch stations

ROUND 3 (this is for time, we did 16mins to round out the Thang)

STATION 1: RUN!

  • Run (50 yds and back)

STATION 2: Squat Jump

  • Squat Jump (till station 1 completes the run)
  • Alternate for time

MOM

  • LBCs (x 15 IC)
  • Outlaws (x 15 IC, both directions, keep the legs up)
  • Flutter Kick (x 15 IC)
  • Flutter Jacks (x 15 IC)
  • Plank (x 20 IC)
  • Pickle Pounders (x 10 IC)

Moleskin

I finish this thing off with a simple quote, that has tremendous depth, one to truly make you think. I share this with one consideration, how you approach any moment, is first shaped by your own opinion of how you will manage thru it. The quote is from one of America’s captain’s of industry, Henry Ford, who once said in reflection of his life, “Whether You Think You Can Or Think You Can’t, You’re Right.”

Welcomed to the PAX two FNGs, got to know them both a little more and are better for it. Clap it up for Slash and Cherokee, welcome to F3 boys.

> That’s a wrap, Lumbergh