Tag: Danish

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

Testosterone booster!

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Danish, Bunny, Samurai, Kiwi (FNG!), Sherpa (FNG!), Slash,

Conditions

38 and clear! Bring on the chilly dry Spring!

Warm up

Slow High Knees x 10

Arm Scissors x 10

Butt Kickers x 10

Windmill x 10

Imperial Walkers x 10

Third Grade Exercise x 10

Mosy to the platue hill by the track

The THANG

We all grabbed a rail at the bottom of the hill and spaced out. Completed the following exercises, first in a set of 5, then 10, then 15, then 20. We regrouped as a pax at the top of the hill and jogged down for a quick break in between sets.

Pull ups

Big Bois

Jog up the hill to the first plateau – Squat Jumps

Jog up the hill to the second plateau – Shoulder taps on the hard Count

Jog up the hill to the third plateau – Lunges on the hard count

Jog to the top of the hill – Merkins

Repeated OYO, starting back at 5, then 10, 15, and 20. Congrats to Slash and Danish who were able to finish before we mosied back to the rod.

6MOM

LBC x 25

Freddie x 12

Flutter Kicks x 13

LBX x 25

Moleskin

Shared that something I’d heard recently on a great podcast with a guy named Andrew Huberman who runs a sleep lab. He shared that ‘Testosterone makes effort feel good’. After hearing this I immediately thought of F3 and wondered how to best boost testosterone. Turns out one of the best ways is HiiT training. Several raging hard on jokes circled the group and will likely live with us forever now that we all have this curse of knowledge. F3 to start the day makes the rest of the effort of the day easier and rewarding. It sets the tone, and I love it.

Extra Testosterone brought to you today by Walkman

Posted on

(03.08.21) More than Marginal Gains


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Stray Cat, Walkman, Danish



CONDITIONS

Cool, crisp, dry morning at the Lightning Rod. 4 HIMs got in the work and now ready to take on the week!

Warm Up (Circle of Pain)

  • Mosey to Field
  • SSH x 15
  • Windmill x 10 IC
  • Imperial Walkers x 10 IC
  • Monkey Humpers x 10 IC

The THANG

> 4 stations of work (ladder down 10 reps from 50)

Station 1 (Center of the Field)

  • 50 Merkins
  • Mosey to Station 2

Station 2 (Parking Lot)

  • 50 Squat to side Crunch
  • Mosey to Station 3

Station 3 (Bench Courtyard)

  • 50 Box Jumps
  • Mosey to Station 4

Station 4 (Stadium Bleachers)

  • Tricep Dips
  • Mosey back to Station 1
  • Drop 10 reps and repeat stations, finish last round with 10 reps

6MOM

  • Small Flutter Kicks x 15 IC
  • Big Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Hold Six Inches
  • LBCs x 15 IC
  • LBX x 15 IC

Moleskin

In 2010, Dave Brailsford faced a tough job.

No British cyclist had ever won the Tour de France, but as the new General Manager and Performance Director for Team Sky (Great Britain’s professional cycling team), Brailsford was asked to change that.

His approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

They started by optimizing the things you might expect: the nutrition of riders, their weekly training program, the ergonomics of the bike seat, and the weight of the tires.

But Brailsford and his team didn’t stop there. They searched for 1 percent improvements in tiny areas that were overlooked by almost everyone else: discovering the pillow that offered the best sleep and taking it with them to hotels, testing for the most effective type of massage gel, and teaching riders the best way to wash their hands to avoid infection. They searched for 1 percent
improvements everywhere.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(03.06.21) AO Dosey Doe


AO: > LavaField

QIC: > Lumbergh

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



CONDITIONS

Beautiful day at LF! 39 degrees to start, warmed up as the PAX got moving. Clouds parted and some bright orb popped out to greet us. Lot’s of mumblechatter today, PAX was awfully spicy…so we kicked up the effort level on the beatdown.

Warm Up (Circle of Pain)

  • 400m Mosey
  • Windmill x 20 IC
  • Imperial Walkers x 15 IC
  • Slow Squats x 15 IC
  • Monkey Humpers x 10 IC
  • Butt Kickers x 15 IC
  • SSH x 20 IC

The THANG

> 4 stations of work (3 rounds of each w/ partner)

Station 1 (Stadium)

  • Frog Hop up stadium stairs + 10 Merkins EC, Mosey down back side of stadium to partner (Partner 1)
  • Single leg step ups till Partner returns (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 3 of each
  • Mosey to Station 2

Station 2 (Baseball Field)

  • Bear crawl up hill, 10 Decline Merkins EC, Bear Crawl down hill (Partner 1)
  • Coupon Curls (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 3 of each
  • Rifle carry to courtyard (other partner broad jumps alongside, switch half way)

Station 3 (Courtyard)

  • Murder Bunny to the end of the courtyard, 10 Incline Merkins EC, Murder Bunny back (Partner 1)
  • Squat (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 3 of each
  • Racked carry to track (switch half way to other partner, other partner Al Gore’s Through the Woods)

Station 4 (Track) – Only completed on round due to time

  • Lunge Walk to 50 yard line, 10 Pull/Jump Ups EC, Run back (Partner 1)
  • Big Bois (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 4 of each
  • Mosey to endzone

6MOM

  • Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Pickle Pounders x 10 IC
  • Pickle Draggers x 10 IC
  • Plank to finish

Moleskin

Men make history and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous, skillful leaders seize the opportunity to change things for the better. —Harry S. Truman

A Shared Leadership Team requires Trust, Shared Virtue and mutual Competence between its Members

Trust is critical within a Shared Leadership Team (a SLT) because the decisions the Team makes will result in Outcomes that affect the larger Group. The SLT of a Community or Organization is ultimately responsible for the well-being of all its Members. As the proverb goes, for lack of guidance, a nation falls. If the SLT provides poor guidance the Group cannot Prosper. Knowing that, the Members of a SLT must have absolute Trust in each other’s motives and judgment. If they cannot rely on each other, the Group they serve cannot rely upon them.

Shared Virtue is unity in the Group’s Essentials. The Essentials are those Standards of moral excellence that cannot be compromised. Some Essentials are universal (in that they apply to all SLTs) while are others are specific (in that they are unique to a specific SLT).

The universal Essentials for all SLTs are F3’s Leadership Virtues:

  • Candor: graciously telling the hard Truth and demanding to hear it from others
  • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
  • Consistency: to be unchanging in nature, Standard or effect over time
  • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
  • Courage: setting aside fear to turn hardship into grace

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(02.26.21) Franklin Mountain Summit


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Slash, Danish, Stray Cat, Bunny, Samurai, Herbie, Walkman



CONDITIONS

> 8 PAX strong this morning, casual 8 as Walkman defined it. Mellow 42 degrees, a little wet and windy, perfect way to summit the Franklin Mountain grinder!

Warm Up (Circle of Pain)

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

Encouragement was rampant this morning, PAX was positive and kept moving! It’s a great to be alive and pushing thru a gasser of a beatdown.

Mosey back to LR!

6MOM

> Finished on the 6,

  • LBC x 20 IC

Moleskin

An unfit man is a slave to his lack of self-control

Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .

The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

> That’s a wrap, Lumbergh

Posted on

(02.08.21) Super Bowl Shake-off


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Samurai, Danish, Stray Cat



CONDITIONS

> 4 solid HIMs overcame the Super Bowl influenced fartsack and started they day off right! Nice shake off session to get us loosen up from the weekend beatdown and Super Bowl indulgence. A little warm-up, a few extra stretches, and some strength/cardio work, finished with a little core!

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 25 IC

Mosey to the track. Stopped above the stairs for a quick stretch session. Arm across the chest (each arm), arms behind the head (each arm), and calf stretch on the stairs. Finished with a little mosey to the track and completed 5 inch worms (hand walk out, leg walk in)

The THANG

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

  • Run 400 meters
  • 10 merkins
  • 20 squats
  • 30 big bois

While wrapping up our last round, we all took a pause to witness another launch of Space-X satellites (well, at least that’s what we hoped it was 🙂 ).

Mosey back to LR!

6MOM

> Finished on the 6,

  • Flutter Jacks x 20 IC
  • LBX x 20 IC
  • Pickle Pounders x 10 IC
  • Pickle Draggers x 10 IC

Moleskin

> Inspiration from “Pursuit of Happiness”

Will Smith in the “Pursuit of Happiness” addresses his son and says these words of guidance, “Don’t ever let someone tell you, you can’t do something. Not even me. You got a dream, you gotta protect it. People can’t do something themselves, they want tell you can’t do it. You want something, go get it. Period.”

> That’s a wrap, Lumbergh

Posted on

(02.06.21) IPC Me, Please!


AO: > LavaField

QIC: > Lumbergh

PAX: > Danish, Andy, Tater Tot, Samurai, Cherokee, Slash



CONDITIONS

A perfect morning at the LavaField, 7 HIMs came out ready to work. Little did they know that their Q missed IPC, so we drew some inspo from 2019’s challenge and put the smackdown on em!! No better guys I’d rather grind through a beatdown with. Clap it up, PAX!!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Imperial Walkers x 15 IC
  • Slow High Knees x 15 IC
  • Monkey Humpers x 10 IC
  • Butt Kickers x 15 IC
  • Squats x 15 IC
  • Jane Fonda’s x 10 IC (toe down, normal, toe up, switch legs)
  • SSH x 20 IC
  • Finished with a 23 IC Plank while Danish grabbed an extra coupon for a late arrival

The THANG

> Iron Pax Inspired Beatdown (4 rounds of the below)

  • Blockees x 10 EC
  • Shoulder to Shoulder x 20 (EC, each shoulder movement = 1)
  • Incline Merkins x 30 EC
  • Racked or Goblet Squats x 40 EC
  • Block-ups x 50 EC
  • Run 1600m (Rd 1), 1200m (Rd 2), Run 800m (Rd 3), Run 400m (Rd 4)

6MOM

  • Big Bois x 20 EC IC

Moleskin

Movement is a release of energy (QSource Q2.2)

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.

https://f3nation.com/q/influence/

Announced that we had an OTB in support of the Special Olympics of Oregon. Danish, Slash, and myself were off to complete a 5k followed by Polar Plunge. Great start to our weekend!! Couldn’t be more proud of this PAX.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Coupon Cardio to start the week

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Danish, Stray Cat, Samurai,

Conditions

Strangely Balmy mid 40’s and overcast with wet ground but no rain. PAX was chatty as we kicked off the warmup.

Warm up

High Knees x 12, Third Graders x 12, Windmill x 12, Squat x 10, Slow High Knees x 12, Butt Kickers x 12, Monkey Humpers x 12

Mosied to the track with our coupon’s.

The THANG

Declining Coupon Circuit

Transfer Merkins x 10,

While carrying the coupon, run up the stairs, run around the end of the track to the Bleachers.

Transfers x 10

Run back to the starting position.

Repeat x 9, 8…..finished the set with (4) before running out of time. For the first two rounds we also included a stair run up the bleachers. Once Samurai and Bunny joined us (late but not in the fart sack!) we couldn’t stay separated safely so we ditched the bleacher run.

Moleskin

Grace – Unmerited Favor. To give it to others is to view everything in as favorable a light as possible. Your M, your shorties, friends, people on social media, political figures, etc. This is challenging in itself, especially in closer relationships where the stress of the day/week can make a sigh or miscommunication feel intentional.

What is too much grace? The balance is tricky. I’ve heard it described as equal parts ‘ love’ and ‘sword’. Enough ‘love’ to empathize, enough ‘sword’ to be candid and honest even when it’s hard.

To give grace to others is challenging. To do so to yourself, even more so. Recognizing your limits and respecting them, while not giving in to the jester or self deceptions is a tough balance. Last week Danish used a good example for setting goals – sometimes you have to meet yourself where you’re at. Being candid that whatever Ideal you’ve set, perfection may not be an option yet is a good balance of Love and Sword. There’s a great saying ‘Don’t let the perfect get in the way of the good.’

Do good to yourself. As we roll into February, set a go30 challenge for yourself that is good. Something you can do and be proud of, and extend that level of grace to others.

– Walkman

Posted on

(Broad) jumping for Joy

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Walkman, Danish, Samurai, Bunny

Conditions

41F and overcast with some water on the ground. Pax showed up just in time to make it a great Friday.

Warm up

Jog to 62nd and back to the top of the stairs by the track.

Infinity plank – Merkins x 10, Shoulder tap x 10, Plank x 10, one legged merkin x 10, one legged shoulder tap x 10, one legged plank x 10.

Mosied to the football field.

The THANG

Start at the goal line.

#1) Bear Crawl 20 yards, broad jump 20 yards, repeat until at the far end and jog back.

Squat x 15 (HC)

#2) Broad Jump 20 yards, Bear Crawl 20 yards, repeat until at the far end and jog back

Plank x 30

Repeat #1

Squat x 15 (HC)

Repeat #2

Plank x 30

Lunge walk to the 50, stopping every 10 yards to do 5 merkins.

6MOM

Just enough time for Big Bois x 5

Moleskin

YHC shared an experience this week of being entirely too focused to enjoy myself. I’d been waking up focused, and staying that way until bedtime. However, this morning I woke up in a great mood, a skip in my step and just excited for life. Not unfocused, just happy. It took facilitating a going away party for some friends and their kids, and seeing our kids having big belly laughs together. Creating the opportunity for unadulterated joy heals. It’s good for the soul. It also always requires people, there’s no way to get that type of laughter by yourself. Danish shared that we often measure things that are good for us, in order to be consistent and maximize them – diet, exercise, etc. But we don’t even think about measuring/scheduling these types of fun times. You can’t manufacture them – no amount of planning guarantees you’ll get that big belly laugh of goodness, but if you don’t create the opportunity, it’s highly unlikely to happen.

– Walkman

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