Tag: Giggles

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(12.17.22) – Don’t Run Out of Gassers

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, Cliffhanger, Blue Steel, Output

Conditions

Great start to the holiday season!!

Warm up

  • 400m lap
  • SSH x 15
  • 3rd Grade Exercise x 15
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 10
  • SSH x 15

The Thang

Line the PAX up the endzone

BMS Gassers (20 yard intervals, 3 total rounds)

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 80 yards and back
  • 80 Big Bois
  • Run 60 yards and back
  • 60 Big Bois
  • Run 40 yards and back
  • 40 Big Bois
  • Run 20 yards and back
  • 20 Big Bois
  • Continue with Merkins (reps = 1/2 distance –> 100 yards, 50 merkins) and then Squats (reps = 2x distance –> 100 yards, 200 squats)

COT

Something to consider during this season

While different life stages usually come with new friends, that doesn’t mean you have to leave your beloved old friends behind. There are many ways to continue this life journey side-by-side.

Recently a well know celebrity, tWitch took his life. On the surface he appeared like the Hollywood dream, caught his break, made it into a career, a beautiful loving family, and the world clamoring. An yet, it wasn’t enough to keep him here with us. Today I offer up a couple of ways and approaches to consider your relationships, especially in this season:

  • Invite them into new activities (F3)
  • Stay current and interested in their lives
  • Set aside negative emotions
  • Hold a place for them in your life

That’s a wrap

-Lumbergh

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6/23/2021 – Breathe in….

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Giggles, Kiwi, Samurai, Beach Bum, Quads, Ghost

Conditions

A balmy 65 as YHC made it just in time due to some gastrointestinal distress.

Warm up

We started with an eleven minute guided Wim Hof breathing exercise. Then we Bear Crawl Batoned to the tennis courts. This is a six man run where everyone is bear crawling, and the last person stops to do 5 burpees before running to the front of the bear crawl train. I blame beach bum for bringing this into our local exicon.

The Thang

We split into two groups on each side of the tennis court. We fish boned our way down and back. Completed a set of cave dwellers (gorilla walk or bear crawl with 5,10,15, and 20 merkins at each court, no standing up) on the way down and on the way back Frog Jumped with (3) squat jumps at each line. YHC had initially though of 5/10/15/20 squat jumps but it runs out (3) was plenty! Then completed another set of high intensity fish bones down and back. Mosied slowly back to the rod as we caught our breath.

Mosey to LR

Completed another 11 minute guided Wim Hof breathing exercise.

COT

I shared that I had been in Denver the weekend before, attending the memorial of my friend who took his own life recently, Tom Zimmer. We also helped clean out his house alongside his family. It was an intense, emotional, and hard weekend that was cathartic for many. At the memorial, many people shared stories and perspective on Tom. One thing stood out to me that I wanted to share with the PAX. Tom worked with a guy named Townsend Warlod (one of the coolest names ever yea?) in a program built around creating your exceptional life. Townsend learned of Tom’s death and reached out to his parents, and shared with them a ‘Declaration’ that Tom had written, affirming himself and his unique talents/perspective. It was shared openly at the Memorial and was title ‘On Becoming Tom Zimmer.’ It was deeply moving, and while I don’t feel comfortable reposting it online, I will share my two favorite take aways as I did in the CoT:

  • No one should be expected to know exactly what I want or need. So tell them.
  • I don’t owe a long term duty to what doesn’t serve me.

Big thanks to the PAX for letting me share something deeply personal and moving, loved the support.

Walkman

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6.7.21 – Fit and Friended Men look outward

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Bunny, Giggles, Ghost, Kiwi

Conditions

Light overcast and 49 degrees as six Pax showed up right on time to kick things off. YHC was coming off a week away and botched the disclaimer a bit on our way to a mosy.

Warm up

Mosied down to 62nd and looked for ‘Good Morning Merkins.’ Bunny was confident in his first ‘Good Morning’ and was rewarded when some random guy down the street hollered back, as well as his intended target. Pax completed 20 merkins on the Mosy and stopped into the tennis courts for Slow high knees x 12, Gradycorns x 12, Windmill x 12, Merkins x 11 (HC). In between each movement we ran (60-80% pace) to the end of the courts and back. Then mosied to the hill

The Thang

Need a name for this type of workout…the pax lined up single file at the bottom of the hill and all held plank. The first person in line ran up the hill, completed 10 merkins, and bear crawled back down and then held squat until the last man was in. When the first man was done with the merkins, the second person in line followed suit, repeating until the entire line was reformed at the bottom of the hill, all holding squat. Then the first person ran up, completed 10 squat jumps, and ran back down, forming a new line holding plank. When the first man’s squat jumps were completed, the second person followed suit, and repeated until the PAX was back to the original line. We repeated this sequence 6 times before heading back to the LR.

6MOM

Potty Breaks x 12

Outlaws x 12

Box Cutters x 12

Superman x 12

Big Bois x 15

COT

“Fit and Friended Men look outward“

I found this quote from ‘Freed to Lead’ incredibly valuable over the last month or so. I saw evidence of it in myself over the last year, and the pax opened up and shared some perspective on how it applied outside of fitness and into our marriages, children, and the mentality of abundance. We shared that when F3 first started several people came up with ‘pet projects’ that were initially considered distractions – helping a charity, building homes, etc. But it turned out these ‘distractions’ were the result of the men being fit and friended, and they ended up becoming the goal of F3 – to reinvigorate male leadership in communities. As our pax grows, we’ll begin to see these ‘pet projects’ and YHC highly encourages us to embrace them as strong second and third F opportunities.

Great work today – Walkman

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(06.04.21) – B-M-S Gassers

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Samurai, Ghost, Free Lunch, Giggles, Kiwi, Dilbert (F3 GoldRush), Stray Cat

Conditions

Best end to the week, in the gloom with these HIMs. Welcomed down ranger from F3 GoldRush, none other than Dilbert! Introduced the PAX to the BMS gasser.

Mosey to track

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

Line the PAX up on the wall, squat into a wall sit

  • Forward Arm Circles x 15
  • Backward Arm Circles x 15
  • Overhead Press x 15
  • Moroccan Night Club x 15
  • Seal Claps x 15

Mosey to the endzone, BMS Gassers

  • 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

  • 10 LBXs x IC
  • 10 Dead Bugs x IC
  • 8 Outlaws x IC (both directions)

COT

A few quotes from the end of ‘Greater’ the movie

At the end of the movie, the pastor addresses those who gathered to celebrate the life of Brandon Burlsworth, and says.

“Why do bad things happen to good people? I admit, from where I’m standing, I don’t know. But Brandon would say just because we don’t see the point, doesn’t mean there isn’t one. Every down at the line of scrimmage, Brandon could only see the inches right in front of his face, but he had good reason to believe that there was a game plan. Now, we can have the same confidence that Brandon had, if we remember that oftentimes, things aren’t what they look like in the moment. Then in the end, there’s always, always the bigger picture.”

I share this today b/c we often get so wrapped up in the situations facing our life today without ever really knowing the entirety of the story and it’s purpose. Put faith and trust in the understanding that all the great things of this earth put together, from the beginning of time to then, will never be Greater than God.

That’s a wrap

-Lumbergh

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(05.28.21) Morning Merkins with Big Ben


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Samurai, Face Plant, Kiwi, Walkman, Free Lunch, Murse, Danish, Giggles, Stray Cat, Slash



CONDITIONS

> What a day, what a day. Revved up the lungs, arms, and legs to wrap up to week. 12 strong to start the day, perfection!

Kicked off the workout walking thru the 5 Core Principles of F3:

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 6 rounds.

  • Start on the track, run around the track to the away stands and up to Franklin statue
  • 25 merkins
  • Run back to track
  • 10 Burpees
  • 20 Squats
  • 30 Big Bois
  • Repeat!!!

Mosey back to LR!

6MOM

> Finished on the 6,

  • LBC x 20 IC

Moleskin

How Gratitude Changes You and Your Brain
New research is starting to explore how gratitude works to improve our mental health.

I recently read this article and found it’s insights fascinating. The link is posted in the backblast for you all to read deeper but the highlights of the study found these 4 results rang true:

  1. Gratitude unshackles us from toxic emotions
  2. Gratitude helps even if you don’t share it
  3. Gratitude’s benefits take time
  4. Gratitude has lasting effects on the brain

https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

And with that, I’m grateful for each of you and the effort you’ve been given over this last year. Whether it was helping me or the man next to you thru a dark or thru the best and brightest of days, I know I count on you. You are men of character. Keep laying bricks.

> That’s a wrap, Lumbergh

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(05.17.21) UBB Day


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Free Lunch, Danish, Lumbergh, Walkman, Stray Cat, Face Plant



CONDITIONS

> 8 PAX to kick off the week right. About 57 and dry – no hoodies today!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Third Grade Exercise x 15 IC
  • Windmills x 15 IC
  • Donkey Kicks x 10 IC (each leg)

Its a great Monday – some chatter about the weekend and the fact that it’s my last Q.

The THANG

Everybody picks up their coupons and fast walks to the football field. Pick up coupons and mosey down the field, every 20 yards hitting 2 exercises at X number of reps until the touchdown line, completing 5 sets. Turn around, and start the next exercise. 10-20 count between sets.

x10 curls & x5 skull crushers

x10 squat to shoulder press & x10 incline merkins

x10 kettle bell swings & x10 rows (5 on each side)

x10 deadlift & x10 mountain climbers

Lumbergh finished early and was hitting some merkins. Looked like a good idea to me.

x20 Merkins as a group IC (hard count)

6MOM

  • x15 Merkins as a group IC (hard count)
  • x50 LBC IC
  • x25 plank IC
  • x10 shoulder taps IC
  • x10 Merkins IC

Moleskin

Appreciation and Gratitude for F3

Discussed how much F3 has meant to me during the last year with the pandemic and being laid off etc. It truly motivated me and gave me purpose during a stagnant and bleak period of my life. I thanked everyone for giving me the opportunity to Q and grow as a leader. It hasn’t always been perfect, but it has really pushed me to keep getting better and improve. F3 has, as simple, as it seems given me the 3 Fs. Obviously fitness, but also faith in something bigger than myself, and fellowship with a great group of guys I hope to keep in contact with long into the future. It has been awesome watching F3 Portland grow, and now new pax are stepping up to Q. I am excited to help contribute to their success in any way I can and continue posting hard as I get ready to leave the country. Moment of silence for appreciation and gratitude for F3 or anything else on your mind.

> Over and Out for the last time as Q in Portland (at least for awhile),

Bunny

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(05.10.21) Coupon Day


AO: > Lightning Rod

QIC: > Bunny

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



CONDITIONS

> 11 PAX to kick off the week right. About 47 and dry – great conditions.

Warm Up (Circle of Pain)

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

The THANG

Everybody picks up their coupons and fast walks to the big hill. Leave coupons at top of the hill, and partner up into groups of 2 at the bottom. While 1 partner is running up hill and doing x25 of a coupon exercise, other partner waits in plank. Partner doing coupon exercises finishes and runs back down hill, partners then switch. This is done until 200 reps are completed per team, 100 for each partner.

x200 Coupon Swings

x200 Curls

stationary partner switches planks for popping a squats or regular squats for next set of reps

x200 shoulder press

6MOM

  • No time

Moleskin

Being able to learn from others

Discussed how easy it is to get set in our ways as we get older, thinking we have it all figured out, and stop learning from others. Talked about the importance of being willing to learn new things, and open to criticism and advice. Meeting and learning from new people is so important to continued growth in life. We are lucky to have this amazing fellowship, with guys that really want to grow. As we grow in numbers, I think it is important to recognize the benefits of new perspectives and voices. I challenged all pax to be open to learning from others in their daily lives. The Pax shared some stories and perspectives. Walkman talked about staring up the NE AO. Moment of silence for prayer/positivity to end it.

> Over and Out, Bunny

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5.3.21 – Charge!

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Lumbergh, Giggles, Kiwi, Bunny, Ditka!, Herbie, Ghost, Samurai, Free Lunch

Conditions

49 clear and dry. 10 Pax arrived on time with one more straggling in (nice job) and another who showed up but missed us (also nice job!).

Warm up

Mosied down to 52nd and down to division, circling up for:

SSH x 15

Windmill x 12

Slow high knees x 12

Third Grade Exercise x 12

Monkey Humpers x 12

Side Lunge x 12

Then mosied to the hill by the track.

The Thang

Started at the bottom of the hill. The Pax ran up, starting the exercise immediately at the top, and once the six was in we performed the exercise in cadence. Jogged down the hill, and started pull ups immediately. Once the six was in, performed 10 pullups in cadence. Repeated for:

Merkins x 10, Jump Squats x 10, Plank x 10, Lunges x 10

Ran up the hill backwards and completed the same for:

Merkins x 15, Jump squats x 15, Plank x 15, Lunges x 15

Broke the group into two groups and completed a lap of a six man run.

Pulled up at the wall and completed wall sits w/ Cherry Pickers x 15, Morrocan Night club x 15, OHP x 10.

Went back to the hill and repeated the above for:

Merkins x 5, Jump squats x 5, Plank x 5, Lunges x 5

Ran up the hill backwards for

Merkins x 10, Jump squats x 10, Lunges x 10

Mosied back to the Lightning Rod.

6MOM

Box Cutter x 15

Big Bois x 25

Frozen Freddie x 10

Plank, L/R side plank x 10ea

Superman x 15

LBX x 10

COT

I shared that I’m currently reading ‘freed to lead’ and am finding it hitting home. In particular, the need to work every single day to become who I want to be is hitting right now. I’ve had this mental block on the need to push myself every day, feeling like 2-3 days a week ‘should’ be good enough. The funny thing is, it obviously isn’t. I keep telling myself I don’t want to do this 5 days a week, particularly as we’re looking to launch NE, but I have all of this evidence that I really do want to do it more: I’m happier, more present, a better husband/father/friend, I see massive cognitive gains, I eat/drink better, i read more, walk my dog, etc. All the evidence in the world, and I still have a mental block on it being ‘required’ to push it every day. The story of F3 is doing a great job of breaking that down for me.

Good work today – Walkman

Posted on

(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