Tag: 2Chainz

Posted on

(11.20.21) – Rocked you to the CORE!

AO: LavaField

QIC: Lumbergh

PAX: Samuari, Slumberkins, 2 Chainz

Conditions

Dry and crisp fall day. Beautiful start to the day.

Warm up

  • Run 400 meters
  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • 3rd Grade Exercise x 10 IC
  • Windmill x 10 IC
  • Hamstring Toe Touch (Single Leg) x 5 IC
  • Simple Quad Stretch x OYO

The Thang

Mosey to the endzone

ROUND 1

  • Start on the endzone, mosey to the 10 yard line and back
  • 5 Big Bois
  • Run to the 20 yard line and back
  • 10 Big Bois
  • Repeat, adding 10 yards each time and 5 reps
  • Stopping after a 100 yards and 50 Big Bois

ROUND 2

  • Dead Bugs (Hard Count only going to the 50)

ROUND 3

  • LBXs (Hard Count)

Mosey back to the end zone

COT

A man must be sharpened like a knife blade

Both a man and a knife are made to cut, but neither can be Effective until properly honed.

A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-Effective as a Leader and ill-Prepared for the Obstacles he will face in his life.

Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with Leadership . The HIM acts as the Stone to the younger man’s Blade , providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

That’s a wrap

-Lumbergh

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

6/26/31 – Bolt 45 and two zig zags

AO: Lava Field

QIC: Walkman

PAX: 2Chainz, Tater Tot

Conditions

72 when we started and high 70’s by the time we ended. Busier than usual as everyone was out to beat the heat alongside 3 HIM’s.

Warm up

Mosied a lap around the track and circled up in the middle of the field for Big Bois x 20, Plank x 20, Monkey Humpers x 10, Squats x 10 (HC), Third Grade Exercise x 20, Windmill x 10, Imperial Walker x 15, Slow High Knees x 15, Grady Corns x 15. Mosied to the wall 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 center of the field.

The Thang

Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. Half 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. Half 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.

Mosied to behind the bleachers for some 6MOM in the shade.

Plank x 30, Side plank x 20ea, Superman x 20, LBC x 20, LBX x 20, Flutter Kick x 20, Frozen Freddie x 10.

COT

Shared the quote from ‘Freed to Lead’ that “fit and friended men turn outward and shared examples from my life, workouts, a recent share from a friend who doesn’t do F3 but who has experienced the same thing, and that ~60% of people had significant weight fluctuations during COVID, and that on average, those who gained weight gained 29 lbs. On average! That’s a lot of unfit people who are going to struggle to turn outward. Had a good conversation between the 3 of us as we slowly walked around the track. Headed to coffee and breakfast at Elkabee’s and enjoyed the rest of the blazing hot Saturday.

Walkman

Posted on

(03.13.21) Push thru Failure


AO: > LavaField

QIC: > Lumbergh

PAX: > Samurai, Tater Tot, 2 Chainz, Andy, Danish, Slash



CONDITIONS

> Perfect sunny and cool day at the LavaField. 7 strong got in and got the work done. This Q ran late 2mins, FAILURE, awarded myself punishment burpees as EC following the CoT in front of the PAX. Shout out to Danish and Slash for starting a lap mosey to get the crew rolling.

Warm Up (Circle of Pain)

  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Windmill x 15 IC
  • Slow High Knees x 15 IC
  • Third Grade Exercise x 15 IC
  • Scissor Arms x 15 IC
  • SSH x 15 IC
  • Mosey to track

The Thang

ROUND 1

  • Merkin Mile (4 rounds)
  • 25 Merkins
  • Run 400 meters

ROUND 2

  • Big Boi 100s (4 rounds, there and back is one round, 200 BBs total)
  • 25 Big Bois
  • Run 100 yds

ROUND 3

  • Stadium Squatters (4 rounds)
  • 50 Jump Squats
  • Run up and down the bleachers until you get to the other side, mosey back to the start

ROUND 4

  • Merkin Half Mile (2 rounds)
  • 25 Merkins
  • Run 400 meters

MOM

  • LBCs (x 10 IC)
  • Outlaws (x 10 IC, both directions, keep the legs up)
  • Flutter Kick (x 10 IC)
  • Flutter Jacks (x 10 IC)

Moleskin

Planned to give the below but do technical difficulties with my phone, spoke into the learnings of failure as a leader. Spoke into why Preparedness is crucial to the success of a leader and today, I lacked in that discipline as I was not on time. No excuses, own it, learn and strive to never repeat it.

The Daily Discipline Of Physically Training The Body

A man’s Right relationship with himself–his Fitness–begins with his body

Because it is his most fundamental piece of physical equipment, a man must get it and keep it in the normal upright position at all times if he wants to be Effective. In fact, because Preparedness requires him to be ready for the unexpected (not just to get ready for the expected), the HIM (having turned Pro) is focused on gradually but consistently Accelerating his fitness level rather than merely staying in shape. Staying in shape is what Amateurs try to do.

These fragile bodies of ours are what we are given to house our souls. Life, the thing so precious to each person that he will fight tooth and nail to preserve it, is contained within this bag of flesh, muscle and bone we call the body. How can the soul prosper if the body withers? And wither it will, if we don’t put it into motion against continually steeper hills and heavier rocks. The body is made to be used. Let it lie fallow, and it will not produce a good crop. But if it is well plowed and carefully tended, the result will be a bounty of Preparedness.

> 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

(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

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