Tag: Gauntlet

Posted on

(11.18.21) SUH-Plex


AO: >Gauntlet

QIC: > Lumbergh

PAX: > Kiwi, Stray Cat, Free Lunch



CONDITIONS

> Cool, breezy, and still dark. Stars were still out, as the PAX got after a lung buster of a beatdown

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 sidelines.

The THANG

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

ROUND 1

Each PAX completes the below, while the others do 10 Merkins and run to the other side of the field and back, continue till it’s your turn

  • 25 curls
  • Run 400 meters
  • Tag the next man to start
  • Round 1 complete when Q finishes and calls recovery

ROUND 2

Each PAX completes the below, while the others do 10 Squats and run to the other side of the field and back, continue till it’s your turn

  • 25 OH Presses
  • Run 400 meters
  • Tag the next man to start
  • Round 2 complete when Q finishes and calls recovery

ROUND 3

Each PAX completes the below, while the others do 10 Side Floor Press (each side) and run to the other side of the field and back, continue till it’s your turn

  • 25 Rows
  • Run 400 meters
  • Tag the next man to start
  • Round 2 complete when Q finishes and calls recovery

ROUND 4 (we didn’t make it to this one)

Each PAX completes the below, while the others do 10 Big Bois and run to the other side of the field and back, continue till it’s your turn

  • 25 Block Up Leg Raises
  • Run 400 meters
  • Tag the next man to start
  • Round 2 complete when Q finishes and calls recovery

Mosey back to Endzone!

6MOM

> Finished on the 6,

  • Big Bois x 30 IC

Moleskin

What would you tell your younger self?

Recently I came across a post from NFL football player and Portland native, Ndamukong Suh. He said knowing what I’ve learned now and what it takes to be a success, if he knew he wouldn’t make it to the NFL and needed to find a new path, what would he tell his younger self?

  1. Build Relationships with purpose. Don’t be afraid to find mentors. Everybody needs a guide. Align yourself with like minded peers, who have long term goals that match yours. Hard work gets you ahead, if it’s shared with the right people.
  2. Become self sustainable. Freedom is defining your own future. If you’re in debt or hitching your success to someone else, that choice disappears. Take help when needed, but make sure you aren’t totally relying on others to achieve your goals.
  3. Be passionate about what you do. Find something you’d love doing, even without the paycheck. Would you wake up excited and committed to do this thing if you weren’t worrying about money? For me, this would be construction.
  4. Have an employer mindset. Start as an employee, become an employer. The jump from employee to employer is the gap between a paycheck and ownership. If you focus on the employer mindset from the start, you’ll be learning everything you need to make that move.
  5. Integrity above all else. Integrity is about reliability, follow through, and execution. Be reliable and eventually you’ll become invaluable. Follow through on your promises and you’ll be trusted. Execute well and you’ll get more responsibility.
  6. Patience in all aspects of life. This was the greatest lesson from my time with Buffett. I was a very impatient youth until I realized it’s the long term that matters. Being patient means being forward thinking, living in the present to plan for the future.

> That’s a wrap, Lumbergh

Posted on

(10.11.21) – Howdy Partner

AO: Lightning Rod

QIC: Ghost

PAX: Walkman, Slumberkins, Free Lunch

Conditions

cold, clear, frosty, 40 degrees

Warm up

  • SSH x 20
  • scissor arms x 10
  • 3rd grade exercise x 10
  • Hillbillies x 10
  • Windmills x 12

Mosey to track by way of 51st

The Thang

  • Partner exercises
    • 200 dips total – partner runs up stairs one time
    • 400 squats – partner does 15 yd bear crawl and 15 yd crawl bear back
    • 150 rows – partner does 10 big boys
    • 100 merkins – partner runs around grass at flag pole

MoM

  • box cutters x 12
  • frozen freddy mercury’s x 20

COT

Adventure

I shared about how I want to think more about how to introduce adventure/novelty into the lives of the people around me. I tend to think about adventures as a tool for getting myself out of ruts, but not about the needs of the people around me that I’m leading or supporting. Attending Fall Camp ancestral skills gathering helped me see some ways that my “wildest” child could get out of some of his behavioral ruts by being in a new space/environment.

Walkman shared about how he thinks about planning the spaces/events that his daughter will experience. Slumberkins talked about wanting to get himself and his children outdoors more, maybe camping or skiing. Free Lunch shared about realizing that his family had just experienced a big adventure in moving to a new house.

Posted on

(10.1.21) – OCTOBER BLEECHERS

AO: Lightning Rod

QIC: StrayCat

PAX: Kiwi, Slash

Conditions

Wet, dark and cool but not raining

Warm up

  • SSH x 20
  • Halo x 10
  • Picklebomber x 7
  • Oil Derrick x 8 each side
  • A few Hardstyle big boys

Mosey to track

The Thang

  • 50 yd crab walk
  • 50 yd bear crawl
  • 10 rows
  • 10 diamond merkins
  • run up stairs to the top of the south side of the field
  • 10 jump squats
  • Run up and down all the bleachers and stairs at the Facility
  • Repeat for time

Run back to the Flag and do three Superman Back Extensions for a 10 count each

COT

Work and Family Balance

I shared about how I regret all the time I’m spending away from my family and F3 for work commitments. I shared how my health has suffered from not being in my normal routine, and how much I miss my Family, friends and F3.

I have a lot more work and trips coming up this year, but I’m determined to continue to work out while traveling. I’ll need some accountability with this. I’m also determined to set better boundaries at work to prevent this from occurring in the the future.

Posted on

(09.28.21) – ACCOUNT for all the Rounds

AO: Gaunlet

QIC: Lumbergh

PAX: Herbie, Free Lunch

Conditions

A bit damp, a bit gloomy, a perfect day for a beatdown

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 15
  • Slow High Knees x 15
  • Monkey Humpers x 10
  • Scissor Arms x 15
  • Windmill x 15
  • SSH x 20

Mosey to track (lined up with the end zone)

The Thang

Round 1

  • Run 400 meters
  • Bear Crawl 25 yards (side bear, side bear opposite way, crawl bear)
  • 25 Peter Parkers (first 2 rounds stay down, second two rounds do the merkin and knee to elbow in the up position)
  • Rinse and repeat for a 100 yards

Round 2

  • Split Leg Lunge Walk 25 yards (side lunge, side lunge opposite way, reversal lunge)
  • 25 Bonnie Blairs (50 easy count)
  • Rinse and repeat for a 100 yards

Round 3

  • Broad Jumps 25 yards
  • 25 X-factors (50 easy count)
  • Rinse and repeat for a 100 yards

COT

Measures of Accountability

Standards

True Accountability starts with a Standard, which is an objective measure of performance or behavior. To be Effective, it must be inarguable. If it contains any subjective wiggle-room then it is not a Standard.

A good example of an objective and inarguable Standard is the LBZ, a man’s daily weight and FUPA as provided by his properly calibrated bathroom scale and two-dollar tape measure. My pants might lie to me and the mirror will tell me what I want it to say, but there is no bargaining with the LBZ–it is either higher today than it was yesterday, or it isn’t.

Enforcement

Enforcement is an external force that applies a Standard. A Standard without Enforcement is like a nail without a hammer. It avails nothing. Enforcement requires the intercession of another person to measure one’s actual performance or behavior against the Standard he previously agreed to set for it. No man can hold himself Accountable. If that were possible people would not need Accountability to maintain desirable performance and behavior. We would all just simply straighten ourselves out and fly right. While self-correction might work for a moral failure it can’t work for a Blind Spot. A Blind Spot is a nail that needs a hammer.

Without Enforcement, a man’s Blind Spots will lead him to continually lower his own Standards to meet his own declining performance until both meet at the bedrock of his life. Knowing that, the HIM relies on Enforcement to arrest this free-fall as early as possible so that he may get back on track as quickly as possible. This requires another man to cover your Blind Spots for you by watching you step on the scale or inspecting your computer to see what you’ve been looking at.

Lately, I’ve been approached by several PAX for several reasons, advice, complaints, distaste, support, etc. My point with the message today, is to remind all of us our mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We must first trust each other to support each other, we have to honor positive intent but also need to be very clear what our personal goals are and how they might differ than the mission of F3. Accountability is given thru permission, defined by standards, and only then can they be enforced.

That’s a wrap.

-Lumbergh

Posted on

(09/23/21) – B-M-S Gassers

AO: Gauntlet

QIC: Lumbergh

PAX: Kiwi, Herbie, Pops

Conditions

Mellow but gloomy morning

Warm up

  • SSH x 15
  • 3rd Grade Exercise x 10
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Mosey around the track, finish in the endzone on the football field

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 90 yards and back
  • 90 Merkins
  • Run 80 yards and back
  • 80 Squats
  • Continue till you finish on 10 yards, repeating Big Bois, Merkins, Squats

6MoM

  • 20 LBXs x IC
  • 10 Freddies x IC
  • 10 American Hammers x IC
  • 20 Hold the Six x IC
  • 10 Box Cutters x IC
  • 10 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)

COT

CONVICTION vs. COMMITMENT

Today’s COT is simple, what’s the difference between conviction and commitment. Sample the PAX and have each weigh in.

Reality is this, Conviction is something you believe in, something you are unwavering of, and even something you’d die for. While a commitment is something you do in trust, in belief of, hoping to fulfill.

Both aid to your character but one is greater, today’ s message is straight forward. Are you convicted to being a better man or are you committed to?

That’s a wrap

-Lumbergh

Posted on

Say Yes to the Gauntlet!

QIC: Walkman

PAX: Kiwi, Lumbergh, Houdini, Free Lunch, Samurai, Stray Cat, Whitney

Conditions

60 degrees and overcast, perfect weather to launch the Gauntlet! Pax trickled in just in time as we all figured out parking and where the flag should go at the new AO.

Warm up

Started with two laps of a 6 man run at a casual mosy. Houdini put a little flare on it at the end but Lumbergh chased him down and slowed it down again. Circled up on the football field for Windmill x 10, Slow High Knees x 12, Monkey Humper x 10, Third Grade Exercise x 10 then mosied to the tennis courts and found ourselves among a herd of sleeping exercise equipment – three coupons, a jump rope and some battle ropes.

The Thang

The PAX partnered up, with one doing an exercise while the other ran gassers to each of the three tennis courts and back. Exercises were Alternating Arm Battle Rope, Jump Rope, Real Peter Parkers, 10 point coupon Press, KB Swing, Bonnie Blaires, and Alternating arm merkins on a coupon. After each partner completed the movement/gasser combo, we switched and quickly got into the next exercise. A lot of good competition emerged among the runners – racing back and challenging each other. We completed three rounds: in round 1 we ran all three tennis courts, in the second just the first 2, and in the last just the first tennis court. PAX pushed hard and finished strong and mosied back to the field.

6MOM

Completed 2 minutes of plank and 2 minutes of LBC’s (60!).

COT

I shared my joy at launching the new AO and reflected on ‘saying yes’ to new things. I’m here because I said yes at a BBQ with Beach Bum, and the impact of that one YES has been significant in my life and the lives of others. Lumbergh shared that his life was shaped by one ‘yes’ in his early 20’s to drive a car across the country. Stray Cat shared that he’s in a much different place mentally and physically because he said yes. YHC encouraged the PAX to look at their lives and find opportunities to say YES.

Free Lunch shared that he has a friend who isn’t anywhere near fit enough to keep up and how we would handle having someone like him join – we dicussed communicating ahead of time and building a workout where he’d feel challenged along side the PAX but not excluded because of the fitness requirement (a very you V. you workout). Kiwi shared his brother is in the same place they came up with an idea to host a separate workout for them – to help catch them up and make them feel welcome – We’d love to support this! Make it happen Men!

Lumbergh challenged the PAX to lean in to the Gauntlet, especially in this inaugural month. and for all of us to be more active and organized (posting in threads, right channels, etc) in slack. This is really important as we scale – for organization and for community building.

Great work Men!

Walkman