Tag: Danish

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

Cool Runnings


AO: > LavaField

QIC: > Lumbergh

PAX: > Danish



CONDITIONS

> Cool brisk morning, perfect start to the day. Rolling into the LF at 42 degrees, ready for miles!

Warm Up (Circle of Pain)

Mosey 400 meters

  • SSH x 25
  • Windmill x 20
  • Scissor Arm x 15
  • Monkey Humpers x 10
  • Slow High Knees x 15
  • Butt Kickers x 20
  • SSH x 25

Mosey to the start

The THANG

  • Merkin Mile (25 merkins, 1 lap x 4)
  • Coupon carry, Summit the bleachers and down the backside and back to the track
  • 25 Curls
  • Jump Squat Mile (25 squats, 1 lap x 4)
  • Coupon carry, Summit the bleachers and down the backside and back to the track
  • 25 Curls
  • Big Boi Mile (25 Big Bois, 1 lap x 4)
  • Coupon carry, Summit the bleachers and down the backside and back to the track
  • 25 Curls
  • OH Press Mile (25 OH Presses, 1 lap x 4)
  • Coupon carry, Summit the bleachers and down the backside and back to the track
  • 25 Curls

6MOM

> Finished with COT

Moleskin

FAILURE (Q4.5)

An Undesirable Outcome That Builds The Leadership Foundation

Failure is the crucible of the Leadership Development Process

The reason is that Failure is a crucible. It is the forge by which a Leader is purified through the burning away of his me-first self-regarding nature. It matures him. Without Failure (and lots of it), a Leader will retain too much of who he was and keep doing what he did, rather than being fully transformed into what a Virtuous Leader is and consistently do what a Virtuous Leader does. A man cannot become a Virtuous Leader without the chance to Fail and learn from it. Through Failure he learns how to truly sacrifice and subordinate himself to needs of the Group and its Members. It is Failure that teaches a man to Live Third.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

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

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

We be running


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Danish, Bunny, Herbie



CONDITIONS

> 48 degrees, and WET, nothing can prevent this PAX from the mission, nice day for a little track grinder!

Warm Up (Circle of Pain)

Mosey 400 meters

  • SSH x 25
  • Windmill x 20
  • Scissor Arm x 15
  • Monkey Humpers x 10
  • Slow High Knees x 15
  • Butt Kickers x 20
  • SSH x 25

Mosey to the track

The THANG

Merkin Mile (25 merkins, 1 lap x 4)

Jump Squat Mile (20 squats, 1 lap x 4)

Back to the Lightning Rod

6MOM

> Finished on the 6, Flutter kicks x 25, Flutter Jacks x 25, Spread Eagle x 25 (plus 28 more to round out time)

Moleskin

RECRUITING LEADERS:

People are motivated by?

a. Easy, low commitment tasks

b. A timid leader with a lack of vision

c. Awkward drive-by guilt trips out of our desperation

d. Vision-drenched, significant changes

High capacity leaders respond better to?

a. Broad upfront calls

b. Slack blasts, and DMs

c. Not even being recruited

d. Personal taps on the shoulder

High capacity people need to be given a SIGNFICANT CHALLENGE. Without it, it’s easy to skirt the call or not investment.

Hold the PAX accountable by refusing to let the PAX off the hook. If you don’t you give permission to the PAX to dishonor the value of mission. Our mission is clear and big, there is value in what we do here each day, in what we do, how we invest into this process and when we show up.

What’s one way you can improve as a recruiter of leaders?

How will it affect the culture of our service as more people begin to contribute?

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

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

Pet Sounds


AO: > Lava Field

QIC: > Lumbergh

PAX: > Danish, Angus, Wetbag, Tater Tot, Baguette



CONDITIONS

> 39 degrees, bit of frost on the field, partly cloudy…perfect day to grind!

Warm Up (Circle of Pain)

Mosey 400 meters

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

Mosey 400 meters

The THANG

Football Field Pet Themed Walk (2 Rounds):

  • Bear Crawl 20 yards, run back to end zone
  • Backwards Bear Crawl 20 yards, run back to end zone
  • Gorilla Walk 20 yards, run back to end zone
  • Crab Walk 20 yards, run back to end zone
  • Murder Bunny 20 yards, run back to end zone
  • 10 Blockees
  • Run 100 yards and back

Carry Coupons to Stadium Stairs (2 Rounds).

  • 10 Merkin Alternates (HC)
  • Frog Jump Up Stadium, down opposite side, jog back to block
  • 20 KB Swings
  • Cobra lunge (side lunging, step up one step, side lunge back to other side, step up one step) up Stadium, down opposite side, jog back to block
  • 30 Overhead Press
  • Stork Walk (two step lunge climb) up Stadium, down opposite side, jog back to block

Weighted squats (30), Shoulder to Shoulder (30), Curls (30) – In cadence (slow count, basic count)

6MOM

> Finished on the 6, Flutter kicks x 15, Flutter Jacks x 15, Spread Eagle x 15, LBCs x 15, Big Bois x 15, Outlaw x 10 (each direction)

Moleskin

THE POWER OF STARTING YOUR DAY RIGHT:

A couple of things I want you all to think through this weekend. First ask yourself this simple question; Does my morning ritual energize or drain you before starting your day? How we start our day matters, we’ve all experienced days where you wake up in a fog or are stressed around some aspect of your life, this connection follows us throughout the day. What I’d like us all to do is to think about this challenge that was put down recently at my church, our Pastor challenged us to implement ‘Quiet Time’ to begin our day. This simple concept is often difficult to implement and commit to make it habit forming but yet is incredibly easy and of tremendous value.

My ask today is that each of you look for ways to start your day off with ‘Quiet Time’. Each morning, use this time (15 mins) to tackle an example below that will energize your body, mind, and/or spirit:

  1. Faith –> Read Scripture and pray
  2. Leadership investment –> F3 Q-Source study program
  3. Eat a healthy meal with no distractions –> find time to fuel your body without engaging in anything beyond yourself
  4. Meditation –> in a truly quiet environment, sit, be present, deeply breathe and center yourself
  5. Plan your day –> Write a list of goals/objectives/to-do’s for the day and structure your day around it
  6. Think about ways to impact your community/family –> Use this time to plan check in’s with friends and family, be intentional, form your thoughts and conversation plan to approach this with them.
  7. Exercise –> F3 workouts, run, yoga, stretch

These are merely resources that will aid you in your day to meet it with healthy and positive energy. Curate this approach to meet your personal situation and find ways that will allow you to be successful.

“You can’t be deeply influenced by that which you don’t know” – R. Kent Hughs

Great share from Danish about the meaning of investing into structure and how much energy/value this provides. Not only was there good mumblechatter following the COT but a Bald Eagle landed on the lights around the stadium. Great finish to a great day!

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

The Big Tam

AO: Lightning Rod

QIC: Danish

Pax: Angus, Buck, Dockers, Lumbergh, Walkman

Conditions

61F and humid

Warm up (Circle of Pain)

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Scissor Arms x 15

Fast High Knees x 15

Side Lunge x 10

Mosey to the track

The Thang

This workout was inspired by James Bond’s female counterparts after Sean Connery’s death on Saturday.

Pussy Galore

20 x Pickle Pounders

Bear Crawl 15 yards

20 x Rowers

Bear Crawl 15 yards

20 x Pickle Pounders

Bear Crawl 15 yards

Honey Rider

Jog to west side of track

10 x Squat Jumps

10 x Burpees

10 x Merkins

Jog to east side of track

Holly Goodhead

20 x Glute Bridge

10 x Inverted Row

10 x Tricep Dips

Jog to west side of track

Keep repeating Honey Rider and Holly Goodhead while increasing the Holly Goodhead IR and TD reps by 5 each time. Continue until you reach 30 reps of those.

Mosey to the LR

Pistol Squats x 15

Merkin x 15

Ab holds x 20

Flutter kicks x 30

Ab holds x 15

Side Lunge x 10

Squat jumps x 20

MOLESKIN

Control of our thoughts.

I know many of us are thinking about the election and what if it doesn’t go the way I voted. Fear, despair, panic, sadness, the unknown. You are what you pay attention to and that attention is an amplifier. It shines a spotlight and signals importance. Where focus goes, energy flows.

We have control of our thoughts. Sometimes it easier than other times. I want to bring this up because even though I’m not suffering stress from the election, others all around me are and they’re all actively fueling the fire. The focus is being put on every bit of negative when they have control of their future. If you don’t like it, are you actively going out and collecting signatures, raising funds, etc. Complaints are worthless if you’re not doing anything about it. I’m not saying this to you as a group because that’s what anyone is doing. I’m saying it because maybe we can help those around us and how they view their own world and try to ease their tension.

My challenge to you is to be the example. Be the one who can help guide and motivate people through this time.