Tag: Danish

Posted on

(01.20.21) All About the Benjamins’ Mile


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Walkman, Danish, Milli Vanilli, Stray Cat, Samurai, Herbie, Slash, Lawnboy (F3 Houston)



CONDITIONS

Calm, Cool, and Crisp morning at the Lightning Rod, a mild 34 degrees! Plenty of PAX to move around, so warming up was the only option.

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Monkey Humpers x 10 IC
  • Squats x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 25 IC

The THANG

Mosey to the parking, Apple Turnover thru the parking lot

All About the Benjamins’ Mile (4 Rounds of the Below to complete the Mile)

  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)
  • Run 100m
  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)

Confused Al Gore Walking Thru the Woods out of the parking lot (Al Gore but moving sideways), mosey back to LR

6MOM

> Flutter Kicks x 15 IC, LBX x 15 IC, Leg Raises x 15 IC, Hold the Six till out of time, finished with COT

Moleskin

Today my share is actual a post from F3_ItalianJob (East Cost TRUEbadour from the Carolinas)

“Chose your words wisely. Don’t speak to be heard, but rather speak when necessary. Words have the power to build up or tear down. Rash words are like sword thrusts and an unchecked tongue is like wind to a fire. Think before you speak and make it worth others listening.”

Announcements:

We’ve had 8 FNG’s since mid-December, that’s 6 in the new year, and one PAX relo. This is awesome, I couldn’t be more proud. This will grow, because we are mission to better and shape the men of our communities. Keep leaning in, ask those friends, co-workers, neighbors, Let’s Give it Away

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

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

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

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

Posted on

M


AO: > Lightning Rod

QIC: > Walkman

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



CONDITIONS

> 44 and gloomy. High overcast with wet ground but no falling water. Pax seemed pretty cheery, everyone arrived on time with some light chatter to begin.

Warm Up (Circle of Pain)

> Mosied to 58th and down to Division, stopping for a public display of warmup between the HS and ES.

Third Grade Exercise x 15, Squats x 10, windmill x 10, scissor arms x 10, merkin x 10, monkey humpers x 10, slow high knees x 10

Then mosied to the tennis courts.

The Thang

> Cave dweller ascending ladder. HR Merkin x 1, bear crawl across 1 tennis court, mtn. climber x 1, bear crawl back. Repeats increasing by 1 each round, finishing at 10 of each. Great push by the PAX to finish this one!

Mosied to the bathroom walls for Wall Sits. Cherry pickers x 15, forward arm circles x 15, overhead press x 15, backward arm circles x 15.

Finished with a circuit at the playground. Pull ups x10, decline merkins x10, shoulder taps x10, step ups x7, box jumps x10, and LBC’s x20. One round of each.

6MOM

> U x 10, LBx x 30, Plank x 20 with alternating leg up, superman x 10, Plank Jack x 10, Superman Jack x 10, LBC x 20, Big Bois x 7 took us home.

Moleskin

> Shared the five tenets from Q1.5, M.

  • Maintenance = deceleration
  • The culture is a jester
  • Your spouse is not your best friend
  • There is no 50 yard line
  • Joy trumps happiness

Took a moment of silence for each of us to reflect on a point that might hit home for our most important relationship and shared with the PAX.

> Tomorrow’s soreness brought to you by Walkman