Category: Backblast

Posted on

Shield Lock


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Herbie, Millie Vanilli, Lumbergh, Danish



CONDITIONS

>45 with wet ground but no falling water. PAX arrived on time and we kicked things off in the Gloom.

Warm Up (Circle of Pain)

> Jogged to 52nd and then down to Division, circled up by the pathway for Windmill x 15, slow high knees x 15, Third Grade exercise x 15, squats x 10 and mosied to the track.

The Thang

>Descending Ladder of Real Peter Parkers, with lunge walks across the track (width) and back in between. 10 RPP’s, lunge walk, 9 RPP’s, lunge walk…This was tough to finish and had all of our legs burning!

Baby Dora in three teams of two. Each team completed 75 Burpees, 100 Squat Jumps, 200 mountain climbers. Worked up a sweat with some positive chatter to keep the PAX going!

6MOM

> Plank x 15, Flutter kick x 25

Moleskin

>Q1.7 Shield Lock. Men hunt as a pack and share the rewards horizontally. Whereas your M and Shorties will give you feedback if you’re committing malpractice, your friends typically won’t, and relationships require constant acceleration. The Shield lock is beneficial for mutual defense against the flux, and requires 3P – Proximate, Purpose, and Periodic in order to thrive.

> Weekend soreness brought to you by Walkman

Posted on

(01.06.21) Gridiron Grinder


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Danish, Walkman, 2Chainz, Milli Vanilli, Herbie, Bunny, FNG (Samurai)



CONDITIONS

Warm day the Lightning Rod, relatively dry coming in at 48F degrees. 4 PAX rolled in strong ready for a beat down.

Warm Up (Circle of Pain)

  • SSH x 15
  • Windmill x 15
  • 3rd Grade Exercise x 15
  • Monkey Humpers x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 15

Mosey to the track

The THANG

Goal is 3 rounds, PAX delivered 2.5 this morning!!

  • Start at back corner of football field
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)

Back to the Lightning Rod

6MOM

> LBCs x 15, Spread Eagles x 15, Flutter Kicks x 15

Moleskin

Get Right (Q1) – F3Qsource

To be able to help others, a man must first help himself

Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden cabin depressurization oxygen masks will drop down from the ceiling. She then says something counterintuitive. If you are traveling with small children, put your mask on before trying to assist them. Selflessness would seem to require the inverse, that you would not help yourself before you helped them. Perhaps, but in a rapidly depressurizing cabin you won’t have the time. The issue is not whether you should help them first, but that you can’t help them at all unless you help yourself first.

The same is true in the life of man. A man must be breathing pure oxygen before he can help his fellow passengers. He must accelerate his Fitness, Fellowship and Faith before he can hope to have IMPACT or lead. He has to Get Right first before he does anything else.

Get Right is the first quadrant of Preparedness because an un-Fit man is unprepared to help anyone else.

***Today we were fortunate enough two have to new members added to our PAX. 2Chainz comes from the area but had only done F3 back while visiting family in Naperville, IL. Glad to have you brother! In addition, we had a FNG who’s been checking in on F3 planting in Portland, learned about the mission while in Memphis a few months back. Got to know him a bit this morning and pumped to have him, welcome newly minted Samurai!***

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(12.30.20) Nothing but Burpees


AO: > Lightning Rod

QIC: > Sandbag (guest Q from South Gilbert, AZ)

PAX: > Danish, Bunny, Milli Vanilli, Lumbergh



CONDITIONS

> 45 degrees, wet but not raining. 5 HIMs tackled the LR, ready for a down range Q from South Gilbert, AZ by none other than Sandbag.

Warm Up (Circle of Pain)

  • No warm up

The Thang

PAX was told it was a grind but something the South Gilbert AO completed the night before and challenged Portland….

  • Burpees (x 100)
  • 30 second rest
  • Burpees (x 100)
  • 30 second rest
  • Burpees (x 100)
  • 30 second rest
  • Burpees (x 100) – only completed 61 in time for completion

Moleskin

Sandbag closed us out speaking about his personal journey with F3. Message was strong and motivating. While he began back east, it wasn’t till his time AZ that he fully committed to the mission. In fact, stepping up and VQ’ing was the first step toward truly becoming a leader within F3.

PAX got thoroughly beatdown but immediately picked back up. Thanks, Sandbag!

> That’s a wrap, Lumbergh

Posted on

01/04/21 – Wet Wonderland

AO: Lightening Rod

QIC: Danish

PAX: Bunny, Milli Vanilli, Lumbergh, Walkman

Conditions

46F and WET! A light dousing of rain throughout the workout but the aerobic aspect of it kept us warm.

Warm up

SSH x 35

Fast High Knees x 15

But Kicks x 12

Side Lunge x 12

Squats x 12

SSH x 15

Mosey to Track

The Thang

Broad jumps for 10 yards followed by 50 LBCs. Continue until having crossed the football field.

Line up on sideline, first HIM calls exercise (see below) and PAX executes it while the caller sprints to the other sideline and back. Each member calls and sprints until the PAX gets through all the exercises. Easy jog to the other sideline and back for recovery after each set. Repeat until everyone has gone through each exercise combination

  • Burpee
  • Tackle Trapper
  • Burpee
  • Split Squats
  • Burpee

PAX each call an exercise on the jog back to the AO.

  • Squat jumps up stairs
  • Squats
  • Big Boys
  • Merkins
  • Shoulder Touches

Moleskin

Talk about the WHY behind everyone’s goals for the year. When you can focus on the WHY, it makes it easy to execute the HOW.

Posted on

01/02/21 – New Year

AO: Lava Field

QIC: Danish

PAX: Doughboy, FNG (Super Beetle), Milli Vanilli, Lumbergh

Conditions

Like the name of the 90s Scottish soft rock band, it was WET WET WET! That didn’t matter though as the pax was ready to go from the start with no complaints.

Warm up

Lap mosey

SSH x 20

Slow High Knees x 12

Side Lunge x 12

Fast High Knees x 15

Squats x 10

SSH x 15

AMRAP (90 seconds work, 30 seconds recovery, then everyone move clockwise to next exercise)

  • Over head press
  • Pikes
  • Squat slams
  • Starpees
  • Leg lift with sky reach

Finish with a 140 yard sprint/Burpee relay. One HIM sprints while the PAX burpees, hand off until everyone has sprinted.

One lap mosey cool down

Moleskin

“Those who persistently give beyond enough; who willingly face their fears; who wittingly endure discomfort and pain; who consistently bounce back from knock backs and knock downs; and who never give in; are practicing winning” – Frank Dick

Cofeeteria afterwards

Posted on

Last DoD of 2020


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Herbie, Danish



CONDITIONS

> Sub 40 cold and windy, but dry and relatively clear. Nice quiet morning in the gloom, all PAX on time and ready to roll after the long holiday weekend.

Warm Up (Circle of Pain)

> Mosied to 62nd and back to the ‘Rod. Slow High Knees x 10, Third Graders x 10, Arm Scissors x 10.

The Thang

> Deck. Of. Death.

Hearts – Burpees (duh)

Diamonds – American Hammers on the hard count

Spades – Jump Squats

Clubs – Plank Jacks on the hard count

Jokers – jog around the courtyards

Pax pushed hard to finish this one with 15 seconds to spare! YHC messed up some calls early, but we got it sorted out and everyone dug deep for the that last 8 of hearts.

6MOM

> Pushed through the DoD!

Moleskin

> Q1.6 Shorties

  • They’re the only relationship you can’t sever, you’ll always be their father.
  • The Quality of this relationship defines the rest of their lives – think of how much your character, perspective, etc was set by your parents.
  • Your presence, and relationship, centers them, gives them a solid foundation upon which to grow throughout their lives.
  • This gives them freedom to grow into who they are meant to be
  • HIM’s keep this in mind in all interactions with their shorties.

>Walkman

Posted on

Blockhouse 1000


AO: > LavaField

QIC: > Lumbergh

PAX: > Tater Tot, Danish, Milli Vanilli, FNG



CONDITIONS

> 45 degrees and relatively dry. 5 HIMs tackled the LavaField, ready for some work after getting the day off for Christmas! It was a great day for a beatdown.

Warm Up (Circle of Pain)

  • 400 meter mosey
  • SSH x 20
  • Windmill x 15
  • Third Grade Exercise x 15
  • 400 meter mosey
  • SSH x 20
  • Scissor Arms x 15
  • Slow High Knees x 15
  • Butt Kickers x 15

The Thang

Goal of this exercise is to do 100 reps of each movement, complete one at a time, when you finish one movement, run to the top of the stadium and back, start on the next movement.

  • Block KB
  • Block Squats
  • Block OH Press
  • Block Curls
  • Block Up Leg Raises
  • Block Press Ups
  • Block Step Ups (EC)
  • Block Hold Plank (IC)
  • Block Shoulder to Shoulder (EC)
  • Block Leg Raise side to side (EC IC)

6MOM

> Powered thru the whole Blockhouse 1000 as a PAX instead.

Moleskin

> Wrapping this thing up with one simple quote to share what I feel in this season, something I’m truly grateful for this year especially. This is a quote from the final scene of “It’s a Wonderful Life”, my favorite Christmas movie…..

“Dear George, Remember no man is a failure who has friends. Thanks for the wings, Love Clarence.”

While the thought is simple the intention is deep. I’m blessed to have found this group, this band of brothers. Walk away today, beside exhausted, be full b/c you are surrounded by this group, ready and armed to be there when you need it!

Welcomed an FNG to the mix, introducing Doughboy!

> That’s a wrap, Lumbergh

Posted on

12/23/20 – Heart Rate Heaven

AO: Lightening Rod

QIC: Danish

PAX: Bunnie, Herbie, Lumbergh, Milli Vanilli, Walkman

Conditions

Colder morning registering 34F with the car sliding around on the ice on the way to the AO. Strong squad of 6 arriving on time and getting straight into the workout. Cheery smiles were on hand to help the PAX get through.

Warm up

SSH x 20

Side Lunge x 12

Fast High Knees x 15

Squats x 10

3rd Grade Exercise x 12

SSH x 15

Mosey to Side

15 x burpee box jump

10 x push up

10 x burpee box jump

20 x push up

5 x burpee box jump

20 x push up

Mosey to the Lightening Rod

AMRAP (60 seconds work, 20 seconds recovery, then everyone move clockwise to next exercise)

  • Squat block pick up over head press
  • Dips
  • 2 Burpee suicide
  • Mountain Climbers
  • Push up to squat curl
  • Broad Jumps

Mosey followed by some breathing exercises to bring the heart rate back down.

Moleskin

Thankfulness and Gratitude

Exercise to talk about what we’re truly thankful of after a tough year. ‘Tough year’ is relative. It’s allowed us to be more adaptive, creative, focused and manage priorities better.

What are you grateful for this past year and what you have ahead of you?

Thank you for all of you for being here. Every single one of you are here to better yourself. Whether it’s to be a better father, brother, son, husband, friend, human, coworker, you’re doing it by being present here and working on yourself. When your mind commits, your body follows so every time you show up, it’s motivation for everyone of us here to show up, do good, be right.

Posted on

Lines Lines and more Lines!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Danish, Millie Vanilli, Herbie



CONDITIONS

> 45 degrees and high overcast was actually quite balmy today. No rain was a nice touch! Rather quiet group as we all rolled into the holiday week with a great start.

Warm Up (Circle of Pain)

> Mosied to the tennis courts and ran the length and back, Windmill x 15, squat x 10, ran the length and back, Third Grade exercise x 10, slow high knees x 10, ran the length and back merkin x 10, scissor arms x 10.

The Thang

> Lines! Ran to each tennis court and back, adding exercises at each turnaround point. Each set had an exercise that increased by 1 rep per line.

Started with 5 merkins, adding one each time and finishing with 12

Ran a set of lines with no movements.

Set 2 was squats – started with 10 and ended with 17.

Ran a set of lines with no movements

Set 3 was peter parkers – started with 15, YHC realized at 18 that this was too many, and made it a flat 12 for the PAX moving forward.

Ran a set of lines with no movements.

6MOM

> LBC x 30, 2 minute pushup, LBX x 30, 2 minute squat, Plank x 15, 2 minute ‘6 inch’ leg hold, Plank x 15, Big Bois x 20.

Moleskin

>Spoke about the difficulty of choices this time of year – holidays, who to spend time with, how to do it safely, and the amount of Stress most are under due to COVID impacting all of this. Reminded the PAX of the good old saying ‘first seek to understand, then seek to be understood’ as a solid place to start as a leader right now. The value of adding context and perspective to our understanding allows us to make the right choices for ourselves and our families.

>Tomorrow’s soreness brought to you by Walkman

Posted on

Death by BURPEE


AO: > LavaField

QIC: > Lumbergh

PAX: > Danish, Tater Tot



CONDITIONS

A balmy damp day at the LavaField, 3 PAX entered the gloom only to exit from death of the burpees. Didn’t take long after the warm up to ditch the long selves and for the first time in weeks, show off their guns! It’s a great day to defeat the fartsack.

Warm Up (Circle of Pain)

  • 400m Mosey
  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Monkey Humpers x 10 IC
  • Low and Slow Merkins x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 25 IC

The THANG

Mosey to the storage shed wall

  • Forward arm circles x 20 IC
  • Hold x 10 IC
  • Backward arm circles x 20 IC
  • Hold x 10 IC
  • Seal Claps x 20 IC
  • Hold x 10 IC
  • Overhead Clap x 20 IC

First Round – Start on the Track

  • Bataan Death March
  • PAX starts on the track, first HIM drops for 5 burpees, while the rest run
  • When burpees complete, run down the PAX and call out next victim
  • 4 laps (Q controls pace when with the PAX and not doing burpees)

Second Round – Start on the Football Field:

  • Bearmuda Triangle
  • Place 3 markers in a triangle, 30 yards apart
  • 1 burpee, bear crawl to 2nd marker
  • 2 burpees, bear crawl to 3rd marker
  • 3 burpees, back to the start
  • COMPLETE 3 ROUNDS

Third Round – Mosey to Grass Field

  • Blockee Bergh
  • 1 Blockee, Murder Bunny 5 yards, alternate the Blockee and MBs till end line (25 yards)
  • Ladder up to 4 (moving from start line to end line)

Back to the Lightning Rod

6MOM

> Big Bois x 15 EC, LBCs x 15 IC, LBX x 15 IC, Leg Raises x 15 IC, Outlaws x 10 IC (both directions), finished with COT

Moleskin

Today my share is simple, this thing that we do here each Saturday, each beatdown is a tool to be and become better men. That said, the world we are facing today isn’t an easy one, arguably the hardest times my generation has faced. I’m here to tell you that in this moment, ‘IT’S OK, TO NOT BE OK’. It’s acceptable to be overwhelmed, struggling, unsure, out of control…

We are hear for each other, we must share with each other where we are in this season of life (and everyone moving forward). Carrying this burden alone, may lead to the walls falling in. I won’t let that happen. While this may not describe you and your season, it might be for your M, your shorty, your neighbor, mom, dad, brother, boss, employee, pastor…the darkness of depression can seep into any crack. Be aware, be vigilant brothers, be positive, be a light, and if you are unable to do so find one, ask for one, share your darkness.

As my guy Angus likes to say, and I share it with pride, if you haven’t heard this today or enough lately, I love each and everyone of you. And most importantly, remember our mantra

“Leave no man behind, but leave no man where you find him.”

“The great Leader knows that If his love is not great, then neither will be his leadership.“

ANNOUNCEMENTS:

There will be no Christmas beatdown at our AO’s, we will be offering some EC following the Saturday BD at the LavaField on the day after, encouraging everyone who can, to join us.

As we approach the new year, I want everyone to think of at least one person to invite out to a beatdown, our goal for January is 5 more to give it away to!

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh