Tag: Danish

Posted on

05.10.2023 – Ballsy, Wallsy & Stairsy Thangs [OTB]

AO: Lavafield [OTB]

QIC: @Goon

PAX:  @Lumbergh, @Danish, @1 Cent

Conditions: 44deg, clear & a beautiful sunrise

MISSION | PRINCIPLES | DISCLAIMER

The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Slow Merkins – IC – 10

MOSEY to the Walls

The THANGs

THANG 1: Wall Walk

PAX go Balls to the Wall and hand-walk the length of the last wall to the door.

THANG 2: Catch Us if You Can style Wall Sits

Everyone into Wall Sits, 1st person drops to do (5) Burpees & then back to Wall Sits. They then say Tag for the next person to drop for (5) Burpees.

Each Tag changes Wall Sit movements

  • Wall Sits
  • Cherry Pickers
  • Night Clubs
  • Toes UP

Rinse & Repeat x4

THANG 3: Tunnel of Love

PAX in Balls to the Wall position creates a tunnel.

One by one, the end PAX does a BDE Burpee & then Bear Crawls through and returns to Balls to the Wall position.

Rinse & Repeat from one end to the other.

Thang 4: Catch Us if You Can style Stairs

Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees.

Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

Rinse & Repeat for each PAX to callout an exercise.

Frog walk up stairs for second round.

Thang 5: Elevens

ELEVENS: (10 yards between each exercise)

Jillian Michaels & BBS.

10 yard lunge walk in between exercise & 10 yard return Herbie

10 … 1, 9 … 2, 8 … 3, 7 … 4, …

  • [1 Cent had to bail during this one.]
  • [The group didn’t get to finish the full elevens. I think 6 & 5 was were the white rabbit finished]

MoM:

Mountain Climbers – IC – 25

Pickle Pounders – IC – 20

J Lo’s – IC – 20

American Hammers – IC – 20

Hello Dollies – IC – 25 (feet in/out, off the ground)

COT:

CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

Mind over matter – if you don’t mind, it doesn’t matter … Turning a negative into a positive

Suddenly, I had a thought that immediately changed the way I felt, that made me forget about the bruises and the exhaustion. I even let out a small chuckle. I realized that the SEAL instructors who were training me hadn’t actually done anything to me.

They hadn’t laid a single hand on me, or forced me to do any of those sprints and lunges. They hadn’t stopped me from going to bed. They hadn’t forced me out of bed for a timed 4-mile run in the soft sand. All they did was tell me what they wanted me to do in order for me to become a SEAL. I had done all those things to myself and, more importantly, by myself. From that day on, in the two years it takes to become qualified as an operational SEAL, I continued to push myself well beyond my perceived limits, getting stronger both physically and mentally. The SEAL instructors had become like a set of braces for me, allowing me to build my mind over matter strength.

Where does this frame of mind come from? It comes from believing in a higher purpose, focusing on our objective, and having a level of passion for something beyond reason.

  • [Good numbers for a midweek OTB at Lavafield. YHC is excited for the possibilities of regular midweek beatdowns at Lavafield.]
Posted on

(12-30–22) Friday’s Finest Grinder

AO: Lightning Rod

QIC: Lumbergh

PAX: Leprechaun, Stray Cat, Danish, Goon, Red Curry

Conditions

Damp and warm, it’s a tropical heat wave!

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Scissor Arms x 10
  • Windshield Wipers x 10
  • Scissor Kicks x 10
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Alternating Shoulder Taps x 10

The Thang

Mosey to the track

  • Start at midfield
  • Broad jump to the endzone
  • 50 merkins
  • Run up the hill to the back of the school
  • 50 tricep dips
  • Run back to midfield
  • 50 LBCs
  • Repeat

Mosey back to the LR

6MoM

  • 30 Hold the Six x IC
  • 30 Figure Four LBCs x IC (both sides)

COT

The 5R framework for reflection

This framework developed by Bain et al. (for example 2002), focuses on five core stages, each addressing one aspect of reflection. By thinking about all 5 stages individually you will engage with all the essential components of reflection, enabling you to produce a critically engaged reflection based in your experience. This model can also be helpful for structuring reflective writing.

The 5 stages are:

  • Reporting of the context of the experience
  • Responding to the experience (observations, feelings, thoughts, etc.)
  • Relating the experience to knowledge and skills you already have
  • Reasoning about the significant factors/theory to explain the experience
  • Reconstructing your practice by planning future actions for a similar experience

As we wrap up the year, it’s important to take time to reflect on what transpired and react. As well as position yourself for the next year.

That’s a wrap

-Lumbergh

Posted on

It started and ended with the Hill

QIC: Walkman

PAX: Danish, Lumbergh, Kiwi, Free Lunch, Jelly Fish, Stray Cat, Leprechaun

Conditions

65 and sweaty! Everyone arrived on time and we. Got. After it with my last Q.

Warm up

Mosied to 52nd and then down the road to the parking lot by the baseball field. I encouraged everyone to think about the things they’ve learned from F3 as we circled up for Monkey Humpers x 10, Slow High knees x10, Windmill x10, Imperial Walkers x10, Arm Scissors x10, neck rolls x 12, Third Grade x 10, Daisy Pickers x10.

The Thang

Mosied to the hill. Bear Crawl up, 30 merkins, jog down. Bear crawl up, 25 merkins, jog down. Repeato, decreasing merkins x 5 until finished. The pax was encouraged to shout out/share what they’ve learned from F3 each time they were at the bottom of the hill. Lots of good things shared! Accountability, Fit and Friended men turn outward, F does not stand for fellatio, etc etc.

Mosied to the blue bathroom building and grabbed some wall for wall sits + Cherry pickers x 15, Morrocan night clubs x 15, OHP x 15.

Mosied to the tennis courts (so Free Lunch didn’t die from hay fever) and Nur’d (backwards Run) to the other side, squats x 30, nur back, squats x 25, repeato, decreasing squats x 5 until finished.

Ran to the end of first court, Burpee’s x 5, ran back. Ran to end of second court, Burpee’s x 5., ran back. Ran to end of third court, Burpees x 10, Ran back. Ran to end of court, Burpees x 15, ran back.

6MoM

Frozen Freddies x 15

CoT

I Shared the most impactful things I’ve learned from F3 and we all shared the impacts they have had on our lives. Also shared that you don’t have to move to plant a new flag, I’m looking forward to coming back and finding many more around PDX!

I’ve loved my opportunity to grow and lead all of you, thank you men!

Walkman Out!

Posted on

(04/22/22) – Double Down for 22s

AO: Lightning Rod

QIC: Lumbergh

PAX: Walkman, Danish, Herbie, Jellyfish

Conditions

A perfect 40 degrees with the sun peaking thru the gloom

Warm up

  • SSH x 22
  • Slow High Knees x 11
  • Windmill x 11
  • Daisy Pickers x 22
  • 3rd Grade Exercises x 11
  • Halos x 11

The Thang

Mosey to the parking lot

FORMAT: First partner dictates pace, completes maxes out reps of an exercise while

Round 1: Merkin Lunges

  • Partner 1: Merkins
  • Partner 2: Lunge walks 22 steps (11 each leg), yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Lunge walks 22 steps (11 each leg)
  • Partner 2: Merkins
  • Complete: 2 rounds each, mosey to the stadium

Round 2: Stair Dips

  • Partner 1: Dips
  • Partner 2: Runs up and down the stairs twice, yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Runs up and down stairs twice
  • Partner 2: Dips
  • Complete: 2 rounds each, mosey to the track

Round 3: Squat Sprints

  • Partner 1: Squats
  • Partner 2: Sprints 200m, yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Sprints 200m, yells out “DONE” to initiate the Switch
  • Partner 2: Squats
  • Complete: 2 rounds each (aka each team will finish 400m), mosey to the grass hill

Round 3: Bunny Bear Donkeys

  • Partner 1: Donkey Kicks
  • Partner 2: Bunny hop up the grass hill, bear crawl down
  • Switch
  • Partner 1: Bunny hop up the grass hill, bear crawl down
  • Partner 2: Donkey Kicks
  • Complete: 2 rounds each

Round 4: PAX Sticks Together

  • AO Mosey
  • Mosey from hill to stadium on the track
  • Zig and Zag up and down the stadium (just large section), work your way back to the start of the stadium
  • Mosey up the grass hill above the track, across to the stairs and back down to track
  • Squats till the six is in
  • Mosey back to parking lot
  • At the top, flat section of the parking lot (allowing PAX to catch breath), Lunge Walk x 22 IC
  • Merkins x 22 IC

Mosey back to LR

6MoM

  • Grounded LBCs x 22
  • LBXs x 22
  • Flutter Jacks x 22
  • Leg Raises x 22

COT

Personal Share

My definition of male friendships: Two men who have a sense of comradery. They may spend time together, have similar interests, or relate on a deep level. They at times can have an unspoken and spoken commitment to the other individual. It can also happen that on an emotional level there is a connection or shared vulnerability.

This occurred for me yesterday. I recently had to physically return to work a couple days a week. I don’t hate but my situation is unique. I’m a globally employee who has no commitment to NAM or a team to connect with in NAM. Long story short, I have no ‘reason’ to physically return to work. That said, wearing sweating pants and actually holding myself accountable to a true cadence, schedule, milestone….all of it was excusable b/c the world was upside down. I realized, I used it as a leverage to be less than capable, less valuable, less required. Over a year’s time, I developed bad behaviors.

Today, I return to the office fully, no team, no peers, no reason. But I went, I felt God’s pull to get back on THIS path. I stopped fighting and went. I was anxious, unsure. Push thru the morning, did my thing. Till Danish reached out, invited me to a ‘Fun Run’ at noon….I had my gear and showed up, went for a 2 miler (bonus Houdini showed up too, for what I know is the same reasons), then I stayed in the gym and busted out 1/4 Murph with them, then did a small circuit, then a 500m row (almost splashed merlot)… Later that day, I received a text from Danish sharing how proud he was of me putting in the extra work. While I’m not here to gloat on my work, it’s more a reflection of the relationship I have with Danish (and all my F3 brothers). Point being, sometimes you need faith, sometimes you need change, sometimes you need everything you NEVER thought you needed, and ALWAYS you need a brother next you.

That’s a wrap,

Lumbergh

Posted on

(03/04/22) – Pass the Merlot

AO: Lightning Rod

QIC: Lumbergh

PAX: Stray Cat, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

Conditions

Mild, dry, and a glimmer in every guy’s eye!!

Warm up

  • SSH x 20
  • Slow High Knees x 10
  • Windmill x 10
  • Daisy Pickers x10
  • 3rd Grade Exercises x 10
  • Halos x 10
  • SSH x 10

The Thang

Mosey to the field.

Line up on the End Zone. Partner up

Round 1:

  • Line Up on the track
  • Partner 1: Run 400m
  • Partner 2: Incline Merkins
  • Switch
  • Partner 1: Run 400m
  • Partner 2; Decline Merkins
  • Switch

Round 2:

  • Mosey to Stadium
  • Partner 1: Run up and down the stairs 10 times (one group per aisle)
  • Partner 2: Step ups
  • Switch
  • Partner 1: Run up and down the stairs 10 times
  • Partner 2: Box jumps
  • Switch

Round 3:

  • Mosey to End Zone
  • Partner 1: Run 25 yards and back, Run 50 yards and back
  • Partner 2: X-Factors
  • Switch
  • Partner 1: Run 25 yards and back, Run 50 yards and back
  • Partner 2: Big Bois
  • Switch
  • Partner 1: Run 25 yards and back, Run 50 yards and back
  • Partner 2: Leg Raises
  • Switch

Mosey back to LR

As a PAX, block march back to LR. On Q’s call lift press block up and over to the other shoulder, continue all the way back.

  • Grounded LBCs x 20

COT

LANGUAGE (F2)

The Lexicon Of Virtuous Leadership

The culture denatures words to uselessness

Take the word accountability as an example. If you look that word up in the dictionary you will find some form of the following definition: an obligation or willingness to accept responsibility or to account for one’s actions. That definition, while technically accurate, isn’t very useful in advantage-seeking because it doesn’t tell you how you do it.

Moreover, the culture has further maligned the word into full-blown uselessness. Very smart people routinely say things like “yup, this is the year I start holding myself accountable.” While that may sound good, it’s actually a useless statement because nobody can hold themselves accountable. If that were possible, the word accountability would not need to exist because the concept of accountability would be unnecessary–we would all just lead ourselves down the virtuous path through our own self-will. But we can’t, at least not enough of the time to render the world free of the problems that the concept of accountability arose to address in the first place.

As a result, for the purpose of the Language of effective leadership, the word accountability has been denatured by the culture and rendered useless. Which is not good, because the concept of accountability is inexpressibly important to the skill of leadership. Without accountability, leaders cannot influence movement to advantage.

That’s a wrap,

Lumbergh

Posted on

Gwen and Isla


AO: >Lightning Rod

QIC: > Walkman

PAX: > Stray Cat, Lumbergh, Free Lunch, Danish, Steamy Nix



CONDITIONS

51 and drizzly – balmy morning and everyone was in good spirits.

Warm Up (Circle of Pain)

Warm up

Everyone snagged a bench and completed fire feet x 12, toe taps x 12, and step ups x 12 before mosying around the corner and down to the field. Circled up at the goal line for Halos x 10, Imperial Walkers x 12, Windmill x 12, Monkey Humpers x 12, Daisy Pickers x 12. Steamy Nix found us just before we circled up!

The Thang

Beatdown inspired by my Daughters Gwen and Isla:

10 merkins, 11 big bois, 12 lunge walks (Easy Count), 13 Squats

3 burpees

14 merkins, 15 big bois, 16 lunge walks, 14 squats

3 burpees

repeato until time is up. Asked everyone to remember what # of reps they made it to. Danish and Free Lunch made it to 39! Mosied back to the rod.

6MoM

LBX x 39, Plank/Side Planks x 39 (total), Frozen Freddie x 39 (yikes)

COT

I loved this workout. I didn’t post on Monday, and my oldest stayed home for a bit with me and insisted we do a workout. She lead us through 10 merkins, 11 big bois, 12 lunges and 13 squats. Last week, my youngest wanted to work out randomly one evening, so we did a few burpees (a few of you saw the video). I was excited to share this workout, and while perusing the Q Source I came upon Positive Habit Transfer. I thought that was fitting – my daughters want to workout with me because it’s such a regular part of our lives.

The Q source breaks it into 3 categories.

Negative Habits – work to eliminate these

Neutral Habits – work to reduce these

Positive habits – work to reinforce and add more

You cannot give away what you do not possess. Living right is being a HIM. Part of being a High Impact Man is understanding IMPACT, an acronym.

Influence: igniting a powerful desire for Movement
Missionality: Serving in the High Impact Zone
Positive Habit Transfer: ingraining Advantageous tendencies in others
Accountability: submitting to Standard through Enforcement and Consequence
Correction: zealously advocating for shared virtue
Targeting: initiating Missionality in others

I asked the PAX to take a few minutes and think about the positive, negative, and neutral habits they are transferring in their lives, and some good sharing ensued.

Great work Men!

Walkman

Posted on

(02/25/22) – Curls and Crawls

AO: Lightning Rod

QIC: Lumbergh

PAX: Steamy Nix, Kiwi, Walkman, Danish

Conditions

Frosty!!!

Warm up

  • SSH x 20
  • Slow High Knees x 10
  • Windmill x 10
  • Monkey Humpers x10
  • Halos x 10
  • SSH x 20
  • Shoulder Stretch (each arm OYO)

The Thang

Mosey to the field.

Line up on the End Zone.

Round 1:

  • 10 Block Curls
  • Bear Crawl to 10 yard line, Mosey back to EZ
  • 20 Block Curls
  • Bear Crawl to 20 yard line Mosey back to EZ
  • Continue all the way to 50

Round 2:

  • Mosey to 50 yard line, Crawl Bear back to EZ
  • 50 tricep curls (Skull crusher style on your six)
  • Mosey to 40 yard line, Crawl Bear back to EZ
  • 40 tricep curls
  • Continue all the way back to 10

Walk off field, active recovery. Arrive at the stairs, mode of transport up –> block crawls (block stays one step ahead of feet, swing block KB style set on next stair up followed by a hop with hands always on the block). Hold block plank till six is in.

As a PAX, block march back to LR. On Q’s call lift press block up and over to the other shoulder, continue all the way back.

  • Block over leg raises x 20
  • LBCs x 15 (keep your feet above the blocks)

COT

INFLUENCE Q2.2 (LIVE RIGHT)

Movement is a release of energy

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.

That’s a wrap,

Lumbergh

Posted on

(12.11.21) Round and Round, Up and Down the LavaField


AO: >Lightning Rod

QIC: > Walkman

PAX: > Danish, Slash, Steamy Nix



CONDITIONS

43 and drizzling, slightly wet ground but pleasant.

Warm Up (Circle of Pain)

Warm up

  • Mosied to 60th and Back, circled up for Arm Scissors x 12, Third Grade x 12, Daisy Pickers x 12.

The Thang

Deck of Death!

Diamonds – Real Peter Parkers

Hearts – Dips (HC)

Clubs – Slow Squats

Spades – Jump Squats

6MoM

Frozen Freddies x 15

COT

I asked the PAX about how they’ve handled ‘headwinds’ in the past. I’m in a season of serious Headwinds, which is wildly inconvenient given the amount on my plate. My instinct and gut reaction is to fight harder when things get harder, but that has a breaking point and I don’t want to find it. Great advice given about journaling, gratitude, and acknowledging that it will pass. Additionally, when you have tail winds, acknowledging those moments and ‘storing them’ will help lessen the impact of the future headwinds.

Thanks for the pick me up guys!

-Walkman

Posted on

(2.09.22) Hop Hop to the Top (This title’s for you, Kiwi)


AO: > Lightning Rod

QIC: > Samurai

PAX: > Bob Evans, Slash, Danish, Walkman, Lumbergh, Steamy Nix, Free Lunch



CONDITIONS

37 degrees and cloudy. Touch of chocolate rain at the end.

Warm Up

  • Side Straddle Hop X 25
  • Edward Scissor Arms X 12
  • Daisy Pickers X 12
  • Butt Kickers X 10
  • Slow High Knees X 10
  • Fast High Knees x 10
  • Mosey down to the track

The Thang

First exercise is running!

  • 400 nuR (backwards run) easy pace
  • 800 Run fast pace 80% effort

After each run, hold plank or squat until 6 is in.

Second exercise is a circuit around the stairs for time:

  • 5 Big Boys at the bottom
  • Hop with both feet up the steps
  • 5 Merkins at the top
  • Walk back down the grass and slide under the railing to get back to the start
  • Repeat with 10, 15, etc.

We did this one for 15 minutes. Most PAX got up to sets of 25.

Then mosey to the side line and buddy up for an experimental exercise:

  • Buddy carry your buddy across your shoulders
  • Run halfway to the other sideline
  • Squat your buddy 10 times
  • Run back
  • Switch places so your buddy can do it

Modifications were necessary, and PAX came up with some really good ones: buddy drag, wheelbarrow, lunges, air squats…

Then we moseyed back to the Lightning Rod.

6MOM

  • Reverse Freddy Mercury x 20 in cadence
  • One PAX ripped a gnarly wet one during this exercise
  • We are taking up a collection to buy him new shorts
  • Side Crunches x 12 hard count each side
  • 30 seconds Glute Bridge Hold with deep breaths
  • The air had mostly cleared by this point so it was safe to breathe deeply
  • 30 seconds Cobra Hold with deep breaths

COT

Q shared some personal experience about struggling to stay honest, the misery that dishonesty can bring, and the joyous freedom that comes from owning up to the truth and setting things right. We finished out with a prayer to God to help us be honest, loving, and kind.

With Love,
Samurai

Posted on

(02.07.22) Franklin Mountain Summit


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bob Evans, Danish, Walkman, Kiwi, Stray Cat, Steamy Nix, Free Lunch



CONDITIONS

Frosty and foggy. Perfect Monday for a gloomy beatdown

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Monkey Humpers x 10 IC
  • Third Grade Exercise x 10 IC
  • Slow High Knees x 10 IC
  • Butt Kickers x 10 IC
  • SSH x 20 IC

The THANG

As many rounds as possible before mosey back to LR for COT. Goal is 3 rounds.

  • Run to the Franklin Statue
  • 50 merkins
  • Run back to track and back up to Franklin Statue
  • 50 big bois
  • Run back to track and back up to Franklin Statue
  • 50 squats

Great push by the PAX. Lots of encouragement and effort out there!!

Mosey back to LR!

6MOM

> Finished on the 6, holding 6 inches till the 6 is in.

  • LBC x 15 IC (heals planted on the ground)
  • LBC x 15 IC (standard)

Moleskin

A moment of struggle then focus on thankfulness

Shared some details around my family getaway. How it was a wonderful time away with just my crew but had two blowouts with our oldest. Spoke into that and how it just looms over me and struggle in them and I let them linger over me, taking away from the good that was just experienced.

My wife had an amazing idea to have my oldest pray about the things in her life she is thankful for each morning, I love it and have chosen to model this same behavior. Encouraged the PAX to adopt a way to focus energy on the positives each day to be that gentle reminder of why we serve others, especially our families.

> That’s a wrap, Lumbergh