Tag: free lunch

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(04.26.21) DOD Zombie edition


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Herbie, Kiwi, Samurai, Free Lunch, Ghost, Danish



CONDITIONS

> 8 PAX to kick off the week. About 45 and dry – great conditions.

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Third Grade Exercise x 12 IC
  • Windmills x 15 IC
  • Slow High Knees x 15 IC
  • Donkey Kicks x 10 IC (each leg)
  • Arm Circles x 20 IC

The THANG

DOD. Hearts/Merkins (easy count), Diamonds/Incline Merkins (easy count), Spades/Squats (hard count), Clubs/Lunges (hard count), and Jokers/ 12 burpees.

Since we have some VQs this month, and more to come soon, I wanted to give all pax a chance to try out calling exercises IC and getting a feel for the Q. The person that draws the card calls cadence. It went great – I think that every one of the pax present today will eventually lead a kickass Q.

Tried to get through it all, but time and burpees kicked our ass – we left off with 4 cards remaining and a minute to spare.

6MOM

  • LBC x 25 IC

Moleskin

Stepping outside your comfort zone to get where you want to be

Discussed the importance of stepping outside your comfort zone/taking risks, and trying to do at least one thing truly uncomfortable everyday. Every single one of the pax today did this by coming to F3 and continuing to grow as HIMs. Talked about taking some risk in life – without risk there is safety, but no reward. All pax had some good insights/stories/examples to share.

I am really impressed at how this group has grown and retained a sense of fellowship, with everybody adding something different and positive – just a great group of guys. Really makes getting up at 5am worth it.

> Over and Out, Bunny

Posted on

4.23.21 – Shothouse!

AO: Lightning Rod

QIC: Walkman

PAX: Giggles, Herbie, Kiwi, Stray Cat, Free Lunch, Danish, Lumbergh, Slash

Conditions

45 and dry for a great Friday beatdown! 10 strong to round of a double digit week!

Warm up

Sun salutations and some light yoga twists to get our joints warmed up and then mosied to the track.

The Thang

Tabata

Shothouse 1000: 100 reps of each exercise. Preferrably performed one at a time (complete 100, move on to next exercise) but encouraged the PAX to adapt as necessary to keep the body moving. We had two finishers and a large number hitting over 750 reps this morning. Killer work!

Merkins

Lunges (left leg)

Lunges (right leg)

Squats

Dips

Pull ups

Shoulder taps (2 count)

Mtn. climber pulses (HC)

Big Bois

LBC’s

6MOM

Box Cutters x 10

COT

The mission of F3 is to Plant, Serve, and Grow men’s small workout groups to reinvigorate male community leadership. This happens day by dad – brick by brick. Each time you take the DRP and show up, you lay another brick and keep getting closer to PRO and becoming a HIM. We find someone faster than ourselves and chase them, every day.

Great work! Walkman

Posted on

(04.19.21) The Great Equalizer


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Giggles, Herbie, Kiwi, Samurai, Walkman, Free Lunch, Ghost, Stray Cat, Danish



CONDITIONS

> 10 PAX strong this morning. Another dry morning in the PNW, men were out and thirsty for a kickstart to the week.

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • Third Grade Exercises x 15 IC
  • Single Leg Quad Stretch x 10 IC (each leg)
  • SSH x 20 IC

The THANG

For 25 mins

  • Run 400m
  • 20 merkins
  • 20 squats
  • 20 big bois

Mosey back to LR!

6MOM

  • Outlaws x 10 IC (each direction)
  • Dead bugs x 20 IC

Moleskin

The importance of being missional and setting goals to meet that mission

Discussed the need for setting goals, to be a man on mission, leading towards ‘getting right’ and being better men, husbands, fathers, co-workers, neighbors. Highlighted the accountability tools we have in place for meeting these goals (GO30)

Spoke into encouragement to seeking more in oneself through these goals and being there for the group.

> That’s a wrap, Lumbergh

Posted on

Bringing Sally Up!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Danish, Bunny, Giggles, Free Lunch, Quads, Kiwi, Slash, Ghost



CONDITIONS

> You could tell it was warmer (45ish) this morning as we all hung out in the courtyard longer than usual before getting started. 9 Pax including an FNG to end the week right!

Warm Up (Circle of Pain)

Mosey to 52nd and down through the lower baseball field to the center of the football field. Windmill x 12, Slow high Knees x 12, Imperial Walkers x 12, Third Grade Exercise x 12, Monkey Humpers x 12.

The THANG

The Pax completed a series of movements to the workout song “Bring Sally Up”. It’s 3 minutes and 24 seconds long, featuring extended holds in the down position. This was a U vs. U morning. The PAX was strong and fought hard through each one! We completed:

Merkins (I think Slash finished this one all the way through)

Squats (I think a few guys finished this one all the way through)

Dips (I don’t think anyone finished this one all the way through)

Lunges (several finished this one)

Pull ups (these ended up being more painful on grip/forearms than expected)

6MOM

Bring Sally up with 6 inch leg lifts as the down position and leg raises (vertical) as the up.

Plank x 30 to finish it off

Moleskin

5 core tenets of an F3 workout

  • Always Free
  • Open to men of all fitness levels
  • Rain or shine
  • Peer led – no special requirements
  • Circle of Trust to wrap it up

Shared the Q source quadrants of Get Right, Live Right, Lead Right, and Leave Right. Discussed the Daily Red Pill and that freedom is the pre-determined ‘what’ that allows the complete focus on the ‘how’.

> Walkman