Tag: Bunny

Posted on

Gotta Squat to Trot


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Danish, Milli Vanilli



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 25
  • Windmill x 15
  • Scissor Arm x 15
  • Monkey Humpers x 10
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 25

Mosey to the track

The THANG

First Round (start with low and slow squats (easy count x 30) line up on end zone):

  • 10 squat jumps, run 10 yards
  • 10 reverse lunge (each leg), run 10 yards
  • Alternate each exercise till at the other end zone

Second Round (start with wall sit (x 30), then line up on end zone):

  • 10 single leg deadlift (each leg), run 10 yards
  • 10 alternating leg raises (each leg), run 10 yards
  • Alternate each exercise till at the other end zone

Third Round (**Skipped due to time**start with glute bridge (x 30), then line up on end zone):

  • 5 fire hydrants (each leg), run 10 yards
  • 10 monkey humpers, run 10 yards
  • Alternate each exercise till at the other end zone

Back to the Lightning Rod

6MOM

> Ran out of time, finished with COT

Moleskin

With a new member to the PAX (Milli Vanilla), opened up with education around the resources available on F3nation.com, discussed the invaluable leadership tools, namely the Q-source. While we currently have a group of HIMs around and in the same life journey/moment, this understanding and awareness is to key to how you pour into those around you and how you also make yourself available to allow others to pour into you.

Hard looks and straight talk (tempered by love) get results

Because the desire of an older man to pass on what he has learned to a younger man is natural, the vertical relationship between Stone and Blade has existed since men first sought the Advantage of gathering together into Communities. But like all relationships, it takes skill and effort for the Whetstone to work. To obtain that skill, a HIM does not wait until he is retired to begin practicing it. He is about the business of Sharpening younger men even while he himself is being Sharpened.

Sharpening does not happen by accident. It must be done with Deliberatude within a vertical relationship between two men who set out to see it happen. It works best between men who are not at the same point of their journey. For a Blade to be Sharpened properly, the Stone must be the harder of the two, at least for a season.

Like the Shield Lock, the Whetstone is a relationship that is subject to the 3P: it must be Proximate, Purposeful and periodic to be Effective.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

A Whollata Tabata


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Danish, Herbie



CONDITIONS

> 4 PAX arrived with ideal PNW weather, 39 degrees with a few puddles from a nightly rain. No better way to close out the week than with a good old Lightning Rod beatdown. Herbie showed the squad how to never be late, being the first to arrive. Followed by Q, Bunny and Danish, who shoulder the load and helped bring the coupons to the LR. Get after it time!

Warm Up (Circle of Pain)

  • 5 minute Mosey
  • SSH x 10
  • Windmill x 10
  • Third Grade Exercise x 10
  • Monkey Humpers x 10
  • SSH x 10
  • Scissor Arms x 10
  • Slow High Knees x 10
  • Butt Kickers x 10

The Thang

Tabata Challenge (20 seconds on, 10 seconds off x 8 rounds)

Round 1

  • Merkins
  • Body Squat

Round 2

  • Shoulder to Shoulder Block Raises
  • Curls

Round 3

  • Plank Jack
  • Seal Jack

Round 4

  • Mountain Climber
  • Skater Hop

Round 5

  • Plank Alternating Arm Bench Taps
  • Plank Alternating Foot Bench Taps

Mosey for 5 minutes

6MOM

> Big Bois x 15 (EC), Leg Raises x 15 (EC), Raised Arm LBCs x 15, Outlaws x 15 (each direction), Star Plank x 15

> MUMBLECHATTER: ‘Friday, Friday, Friday’ was yelled out to help push the idea that we almost thru the week! Quickly followed by Bunny saying he was earning his pizza tonight…which lead to a ‘Pizza, Pizza, Pizza’ war cry. Then in our best announcer voice shouting ‘Lightning Rod’. Classic Portland, things got weird as we pushed through the pain.

Moleskin

Jim Valvano’s 10 anniversary of ’83 Championship Speech, his last public speech

“Let me tell you what the ‘83 team means to me,” he began. “They are special not because they put that banner up there, they’re special because they taught me and the world so many important lessons.

“Number one, hope — hope that things can get better, in spite of adversity. The ’83 team taught us that when Dereck Whittenburg went down and everybody said there is no way we could win. A kid named Ernie Myers stepped in and we lost a few, then we won a few and then Dereck came back.

“One sportswriter said — I remember my favorite quote was that ‘trees would tap dance, elephants would drive in the Indianapolis 500, and Orson Welles would skip breakfast, lunch and dinner before NC State figure out a way to win the NCAA Tournament.’

“Well, this team taught me that elephants are going to be driving in the Indy 500 someday. They taught me to hope.

“The ’83 team taught me about dreaming, and the importance of dreams, because nothing can happen if not first a dream. If you have someone with a dream, if you have a motivated person with a goal and a vision, if you have someone who never gives up, who has great hope, anything can happen. That team taught me that persistence, the idea of never, ever quitting.

“Don’t give up! Don’t ever give up!”

Valvano spoke individually to every member of the sell-out crowd, whether he knew it or not.

“The ’83 team gave you hope, gave you pride, told you what hard work was about,” he said. “It gave you the meaning of believing in a cause.

“And lastly, what they taught me, which is so important, is to love each other. We don’t talk enough about that in sports, but I can tell you, if you ask me what was said along the line as we went down the row [to greet each player], that word love was used most of the time. As in, ‘Coach, I love ya.’ As in me saying, “Thurl, I love ya.’ And ‘Terry, I love ya.’ And ‘Whitt, I love ya.’

“They taught me what love means. When you have a goal, when you have a dream and when you throw in that concept of never stop believing and loving each other, you can accomplish miracles. And that’s what the ’83 team taught [us].”

> That’s a wrap, Lumbergh

Posted on

The Jester and Pearl Harbor


AO: > Lightning Rod

QIC: > Walkman

PAX: > Danish, Bunny



CONDITIONS

> Chilly and clear at 38 degrees. Danish and YHC showed up a bit early, Bunny showed up just as we started our warmup.

Warm Up (Circle of Pain)

> Side Lunge x 20, Windmill x 20, Slow High Knees x 20, Forward arm circles x 20, Backward arm circles x 20, jog down to 58th and then mosy to the track.

The Thang

> We did a descending ladder of Squat Jumps and Real Peter Parker’s as we ran around the track. Every 100 meters we stopped and performed an exercise, starting with 20 RPP’s, 100 meters, 19 SJ’s, 100 meters….repeated down to 1 and finished with a few minutes to spare. Completed wall sits with 15 cherry pickers, 15 overhead press, and 15 Morrocan night clubs.

6MOM

> U x 15, LBC x 30, Superman x 15, U x 15, LBX x 20, Superman x 10

Moleskin

>Shared about the Jester, and how chaos and lack of planning is what invites him in. For YHC, it’s the mental chaos of the time and some things going on in our lives that caused him to rear up this weekend. Consequently, I sacrificed my Queen and ate like a trash panda, and spent more time playing video games than I would have liked. The Jester makes his way in when you feel chaotic, and don’t plan for him.

> Tomorrow’s soreness brought to you by Walkman

Posted on

Bye, Bye Legs


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Danish, Dockers



CONDITIONS

> Another beautifully gloomy day in the PNW, 43 degrees, with a little moisture to keep us a cool and ready for the Thang!

Warm Up (Circle of Pain)

  • SSH x 25
  • Windmill x 15
  • Scissor Arm x 15
  • Monkey Humpers x 10
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 25

Mosey to the track

The THANG

50 Squat Jacks

Slow n low squats IC x 40, mosey across the field (stay together)
SnL IC x 30, mosey across the field and back
SnL IC x 20, mosey across the field three times
SnL IC x 10, mosey across the field there and back twice

wall sits x 40 IC, run the length of the track
x 30 IC, run the length of the track and back
x 20 IC, run the length of the track three times
x 10 IC, run the length of the track there and back twice

50 Skaters

Back to the Lightning Rod

6MOM

> Finished on the 6, Flutter kicks x 15, Spread Eagle x 15

Moleskin

First one start with a song that I listen to to help shape my mindset and aid me in my approach for the day. The song is ‘Revolutionary’ by Josh Wilson

“Maybe you’re not like me
Maybe we don’t agree
Maybe that doesn’t mean
We gotta be enemies
Maybe we just get brave
Take a big leap of faith
Call a truce so me and you
Can find a better way

Let’s take some time, open our eyes, look and listen, yeah
And we’re gonna find we’re more alike than we are different, yeah

Why does kindness seem revolutionary
When did we let hate get so ordinary
Let’s turn it around, flip the script
Judge slow, love quick
God help us get revolutionary“

Not only is the message strong, this song reminds me that we have so much to be thankful for. And while the wait of the world hangs in the balance, there are so many struggle under it. We should showcase our gratitude, especially as we lead into tomorrow’s holiday and it’s core principles.

“The only guarantee in life is death, and the only guarantee in death is its shocking unpredictability.” ― Brian Herbert, The Machine Crusade

While the weigh of this sentiment is not lost on me, the intention is simple, encouragement to live for the moment. The end of our days will come, but have a profound opportunity to seize the time in front us and make the most of it. I lay this break b/c I recently lost a colleague unexpectedly. She was amazing person and gave her most day in, day out, and sadly she past away of the weekend. This came as a big shock to many and just wanted to speak into a little bit of what has been on my heart lately. We don’t know what tomorrow brings but do know what we can do with our day today. Pour into yourself, your family, and others. Be a beacon of light that draws people near and be grateful for it.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Shothouse 1000 Part Deux


AO: > LavaField

QIC: > Lumbergh

PAX: > Tater Tot, Bunny



CONDITIONS

> 37 degrees and dry, beautiful day to get the work in! Pretty pumped, Bunny’s first Saturday 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
  • 400 meter mosey

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.

  • Merkins
  • Dips
  • Squats
  • Big Bois
  • Shoulder Taps (Hard Count)
  • Step Ups (Easy Count)
  • Squat Jacks
  • Plank Jacks
  • LBCs
  • Burpees

6MOM

> Flutter kicks x 15, Flutter jacks x 15, Outlaws x 15 (each direction), Plank x 15, Pickle Pounders x 15

Moleskin

> This holiday has definitely been over commercialized, but there is a core purpose, which is to give our thanks to the forces of nature and the people in our lives for the great bounty of good things bestowed upon us. Everyone has something to be thankful for and most have many blessings to count. Make sure others see how grateful you are for the blessings in your life and help them do the same by your example. I’d like to go around the circle and have each of us talk about one thing were thankful for.

On that note, I am thankful for my family, having a roof and food to provide them, my ever developing faith, and for the gift of F3.

> That’s a wrap, Lumbergh

Posted on

Creative ways to Strive


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Lumbergh, Angus, Danish, Dockers



CONDITIONS

> Wet and Cold. Pax showed up just before 530 ready to rock and roll in the rain.

Warm Up (Circle of Pain)

> Jog to 62nd and back to the corner of 52nd. Step ups Left leg x 15, Merkin x 10, Step up Right leg x 15, Merkin x 10, Third Grade exercise x 15. Mosy to the track

The Thang

> Started in the end zone. Frog Merkins to the other endzone, stopping each 20 yards to complete 25 LBC’s on the hard count.

Gorilla walk squats back to the original endzone, stopping every 20 yards to complete 25 Freddie Mercuries on the hard count.

Touchdown lounges to the 40 and back, stopping every 20 yards to do 5 merkins.

Mosy back to the Rod.

6MOM

> Superman x 15, Plank x 15, Superman Jacks x 15, Plank Jacks x 15

Moleskin

> Started a conversation about intentionality and how difficult it is to find adult peers who are also striving in their lives. Most of our relationships are on ‘autopilot’ like much our lives – functions of convenience and history rather than intention and future. F3 helps us realize there is more, starting with our physicality and expanding into the fellowship with men who are also willing to push and try to ‘wake up’ more and more. We may not be striving for the same things, but to be close to other men who I know are working to be their best, to accomplish their goals, to be be leaders is encouraging and appreciated. We thanked Angus for starting this AO as he will be out of the state for a few months.

> Soreness brought to you by Walkman

Posted on

Gratitude on Veterans Day


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Angus, Bunny, Danish



CONDITIONS

> 40 degrees and wet. No falling water and surprisingly clear skies. PAX was all early with some early morning chatter.

Warm Up (Circle of Pain)

> Jogged to 62nd, down 62nd and back to the bottom of the hill. Looked for Good Morning Merkins but didn’t come across anyone – most of PDX chose the fart sack apparently. We did hill sprints and jogged back down between exercise sets. Slow High Knees x 20, Third Grade Exercise x 20, Arm Scissors x 20, Squat x 10 and then mosied to the track.

The Thang

> In the spirit of Veterans day we moved between workout stations on the track as a PAX, alternating Jogging and Skip Jumps between stations, in a line together.

Station 1 – Wall sits with Cherry Pickers x 15, forward arm circles x 15, backward arm circles x 15, overhead press x 15.

Station 2 – Plank x 20, Left/Right Plank x 20, Shoulder taps x 20, Peter Parkers x 20

Station 3 – LBC’s x 30, Flutter kick x 30, Freddie Mercury x 30, Box Cutters x 20. YHC had a hard time breathing/counting those LBC’s again.

Station 4 – Wall sits with Can Can x 15, Morrocan night club x 15, Seal clap x 15, Overhead clap x 20 to let the lone jogger pass us (we got his GMM’s at station 1).

Repeated Station 1 and 2 before heading back to the Lightning Rod.

6MOM

> No time. In hindsight should have completed 1 LBC.

Moleskin

> Commenting on Veterans day itself felt inauthentic for YHC, but allowed for a good conversation around gratitude. Both that which we express (to others), and that which we carry around with us. We spent time sharing in CoT the things that we are all grateful for on a consistent basis. Danish shared a wonderful gratitude practice that he uses. Whole PAX took time to reflect on the areas of life they are constantly grateful for. We acknowledged that gratitude is often manifested by contrast – the things we’re most grateful for tend to be those that we have the most awareness around how their absence feels. These acknowledgements of contrast, and our abundance, serve as a ‘fill up’ for our piggy bank of good will and grace. It’s very challenging to extend grace with an empty piggy bank, and very easy to refill the bank by exploring gratitude.

> Today’s sore shoulders/kneck brought to you by Walkman

Posted on

100 Meter-Repeater (10.30.20)


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Walkman, Angus, Bunny, Herbie, Danish



CONDITIONS

> 48 degrees, cloudy, with a few sprinkles of rain.

Warm Up (Circle of Pain)

  • SSH x 25
  • Windmill x 15
  • Scissor Arm x 15
  • SSH x 25
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 25

Mosey to the track. 10 inch worms (hand walk out, leg walk in)

The THANG

ROUND 1 (x 15 of each exercise)

  • Run 100 meters, 15 merkins, jog back to the start
  • Run 100 meters, 15 Mike Tysons, jog back to the start
  • Run 100 meters, 15 Burpees, jog back to the start
  • Run 100 meters, 15 Squats, jog back to the start

Run 800 meters

  • Run 100 meters, 25 Rowers, jog back to the start
  • Run 100 meters, 25 Freddie Mercury’s (HC), jog back to the start
  • Run 100 meters, 25 Outlaws, jog back to the start
  • Run 100 meters, 25 Big Bois, jog back to the start

Mosey back to LR!

6MOM

> Finished on the 6, Flutter kicks (x 15), LBCs (x 15), Box Cutters (x 15), Hold The Six (x 15)

Moleskin

> Men recognize the Advantage of mutual defense

“Man the hunter is also born hard-wired to protect himself and his loved ones from other hunters. Recognizing strength in numbers, we combine into Communities for our mutual protection from aggression. When threatened, we lock our individual shields together into a defensive wall to repel the invader. While both threat and defensive means have evolved throughout history, this elemental fact of who we are has never changed. The HIM locks his shield with other HIMs to protect the people behind the wall.

A healthy Community will have multiple Shield Locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich us all. The HIM recognizes his Shield Lock as an essential relationship within his Concentrica and one of his most important Teams. He takes great care in nourishing it as he knows he can neither hunt nor defend alone.”

> That’s a wrap, Lumbergh

Posted on

Accountability


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Angus, Bunny, Danish, Buck



CONDITIONS

> 43 degrees and clear but it sure felt like a lower 30’s morning. Everyone was early and had some chatter to kick off the day. Daylight savings brought us some early Dawn during the workout which was refreshing.

Warm Up (Circle of Pain)

> Third Grade x 15, Windmill x 15, Arm Scissors x 15, Slow high knees x 15, Imperial walkers x 15 with runs around the courtyard in between the first 4 exercises.

The Thang

> Everyone claimed a bench we completed a set of movements at each bench, with a transition movement to get us to the bench across from us. First set was

Slow squat x 20, Bear Crawl Bulgarian split squat left leg x 20, Bear crawl, Bulgarian split squat right leg x 20, Bear crawl

Real Peter Parker x 15, Lunge walk, Merkin x 15, Lunge Walk, Burpee x 15, Lunge Walk

LBC x 30, Broad Jump, Big Bois x 30, Broad Jump, American Hammer x 20, Broad Jump

Box Jumps x 30, Al Gore, Step ups right leg x 30, Al Gore, Step up left leg x 30, Al Gore

Repeated the cycle with the leg reps x 15, chest reps x 10, core reps x 20 (15 American Hammers), and bench work x 20.

For what it’s worth, YHC was having a hard time breathing while calling the count during LBC’s (after burpee’s & lunge walk). Serious mental panic over amount of oxygen/C02 in my body, amusing in hindsight and good for mental discipline but a 10 count prior would have likely been good for the PAX if I’m any indication – apologies for missing it.

6MOM

> Plank x 20, Side planks x 20 each side. Flutter Kick x 15.

Moleskin

> With our Go30 Challenge starting today we discussed Accountability.

Holding someone accountable is the process of helping them compare outcomes to goals and identifying the activities, attitudes, and beliefs that lead to success or failure. It’s shining a light on their blind spots, and helping them decide how they’ll grow.

Being held accountable is submitting your blind spots to the lens of someone else, and asking them to help you see. This is why permission is required. If you don’t give me permission, and I try to hold you accountable, I’m just an asshole pointing out your flaws as I perceive them. But with your permission, we can help each other see. We can eliminate our own blind spots by submitting to other people’s lens and asking for help. This requires others, as a man needs help getting right.

Accountability requires a standard. An unarguable position with which we can create a comparison. if your goal includes arguable language – terms like ‘some, a little, etc’ you can’t be accountable to it, and we can’t hold you accountable. The language matters and we must insist, for each other, that the language is clear and goals well defined.

If this sounds uncomfortable, it is. Most people have a negative impression of accountability. It’s not fun to have light shined on darkness. In the short term it doesn’t bring joy. But in the long run it brings freedom. We often conflate blind spots with moral failures. we often picture being yelled at or having an awkward conversation as the manifestation of being held accountable. It triggers shame and guilt as the primary motivators of better actions and beliefs. This is counter productive and wrongly done. Shame and guilt are not required to hold someone accountable, and they are often wildly ineffective.

That is why the ‘how’ matters. Not just the slack channel or text message vehicles we’ve identified, but what you want it to sound like when I hold you accountable. How do you want me to bring it up with you if i see your attitudes or actions not aligning with your goal? What would you like me to say that will help you be open to what I’m sharing and not guarded or defensive?

With that, and for the circle of trust, I want to you to know that you each have my permission to bring up me missing my goal, in this time (CoT) or via phone or text. If you see that I haven’t read for 30 minutes the day prior, id like it to be brought up directly. Please ask me what broke down in my process and help me identify why I didn’t do it. Then help me plan for my next 30 minutes. I also want you to know that if you’ve never held someone accountable, if you’ve never approached someone to positively identify a blind spot for them, and you want some language, it’ll be posted in slack and I’m happy to talk through it with you.

> Today’s accountability brought to you by Walkman

Posted on

Deck of Death Monday


AO: > Lightening Rod

QIC: > Walkman

PAX: > Lumbergh, Angus, Buck, Bunny, Danish



CONDITIONS

> 33 degree’s and chilly caused some limited chatter to start the morning. Everyone was early and we all appreciated getting moving to warm up.

Warm Up (Circle of Pain)

> Completed a series of warmups with a quick lap around the walkways in between. Third grade exercise x 15, Windmill x 15, Monkey Humpers x 10, Arm scissors x 15.

The Thang

> Deck of death

  • Hearts – Real Peter Parkers
  • Diamonds – Hindi Squats
  • Clubs – American Hammers
  • Spades – lunges….oh those lunges
  • Jokers – gorilla walk/bear crawl around the sign and back

DoD gave us a unique opportunity for the entire PAX to practice calling an exercise. Each person called the exercise of the card they drew.

6MOM

> Wrapped up DoD at 6:13, completed Flutter kick x 15, LBC x 20.

Moleskin

> Notes from Q1.2 – King

  • To be effective in our lives, we must keep our body upright.
  • How can the sould prosper if the body withers?
  • It’s made to be used, and the more its used the more prepared it is.
  • Exercise is King and nutrition is Queen – put them together and you’ve got a kingdom. (good add by Angus that you can’t out King your Queen – no amount of exercise trumps a poor diet)
  • The Jester is necessary to think about because even the most amusing distractions can topple a kingdom.
  • We don’t exercise to get better at exercising, we do it to be prepared mentally, physically, and emotionally.
  • For me, this was the goal of 2020. I’d spent a few years working towards physical goals – a target weight, an ability to lift a certain amount, etc and hit hitting them but 2020 was about exercising for mental health and bringing the best me to bear each week. For me this takes 3-4 workouts a week.
  • This is helpful weekly, but it’s also a longterm investment.
  • F3 breaks these pursuits down into something called 3S2T – strength, stamina, speed, mental Toughness and physical Toughness. These are the things we’re trying to accelerate.
  • 3S2T is best accelerated by running with other men.
  • We all have to find what works for us – age, physical history and injuries may impact what our best can be. But what is true for all me is that it works much better as a group than solo.
  • Together, we sharped each other. And it’s kind of simple – to get faster, find someone else faster than you and chase them until you catch them.

CoT – Thanks for sharpening me and letting me chase you, and for providing me an opportunity to let you chase as well.

>Today’s beatdown brought to you by Walkman