Tag: Kiwi

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(1.10.22) Left, Right, Left


AO: >Lightning Rod

VQIC: > Samurai

PAX: > Danish, Bob Evans, Kiwi, Walkman, Steak Juice, Free Lunch, Stray Cat



CONDITIONS

35 degrees out. Overcast but not raining!

Warm Up

We did the whole warm up in cadence.

  • Side Straddle Hop x 25
  • Daisy Pickers X 20
  • Slow High Knees X 10
  • Fast High Knees X 20
  • Forward Small Arm Circles x 15
  • Reverse Small Arm Circles x 15
  • Side Straddle Hop x 25

The Thang

PAX formed into two columns and ran 1/2 mile in cadence with Q calling cadences. We are going to need some music lessons to improve our singing. Ended our run down at the track.

Beatdown Part A:

  • 1 Minute of continuous Merkins
  • Big Boys x 10 in cadence (hard count)
  • 1 Minute of continuous Merkins
  • Squats x 20 in cadence (hard count)
  • 1 Minute of continuous merkins

Beatdown Part B:

On the track, on your own. Lunge Walk x 30 (hard count) and then run the rest of the lap back to the starting line. All PAX completed 3 laps and some did more.

PAX formed into two columns and ran in cadence back to the flagpole. Our singing was slightly improved this time around.

6MOM

  • Flutter Kicks x 30 in cadence
  • 1 Minute Low Plank
  • Freddie Mercury x 20 in cadence
  • Reverse Freddie Mercury x 20 in cadence

COT

Q shared about personal journey and the power of fellowship to transform lives. Reach out to your brother next to you and offer your help. It could make all the difference!

With Love,
Samurai

Posted on

(1.7.22) Battle Buddies


AO: >Lightning Rod

QIC: > Walkman

PAX: > Herbie, Danish, Kiwi, Samurai, Bob Evans, Lumbergh, Slash, Steamy Nix



CONDITIONS

Thank the lord it was 50 degrees because it was WET. Poured on us the whole time but the liquid sunshine provided some great cooling for the beatdown.

Warm Up (Circle of Pain)

Warm up

  • Mosy to the track with our coupons, set the coupons on the goal line. Pax lined up for a six man run with one coupon. The coupon starts at the front, and is passed down the line until the last man has it, then the last man runs it to the front. Completed 2 laps then circled up for: Windmill, Third Grade Exercise, hammy stretch, Halo’s all x10.

The Thang

Partnered up and lined up on the goal line with one coupon per team. The team was responsible for moving the coupon to the other goal line.

Round 1: Lunge walk with coupon handoff every 5 yards. Every 20 yards stopped and the team completed 10 merkin squats (wheelbarrow position as a team, one member is doing merkins and the other is doing squats)

Round 2: Murder bunny (partner doing broad jumps) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 merkin squats.

Round 3: Rifle carry (partner just walking) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 Thrusters or squats. Raised the stakes – if a team missed a handoff, walked passed a line, or forgot to switch, they owed 5 penalty merkins. This increased communication on the teams and we only had 1 set of penalty merkins across all teams.

Round 4: Bear crawl with coupon drag, coupon switched every 5 yards. Every 20 yards, completed 10 big bois with coupon handoff. Penalty merkins in effect but the pax did great and nobody earned any.

We were tight for time, so started COT on the mosy, sorry everyone.

COT

YHC shared the adventures at The Grizzly – detailing the physical and mental challenges of the event and talking through the teamwork, external focus, and grit required to push through. Bob Evans and his physical preparation helped carry a lot of people, and Samurai’s attitude and mental toughness shined throughout the night. Great event that taught us a lot and I encourage everyone to consider one, and to prep for it accordingly.

Great work Men!

Walkman

Posted on

(01.03.22) – Faster than Rain

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Walkman, Herbie, Kiwi, Free Lunch

Conditions

Wet, wet, wet but north of 40 degrees, which was a nice change of pace lately!

Warm up

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

Mosey to track

The Thang

7 of Diamonds – Track Style (Burpees, Big Bois, Squats, Merkins)

Round 1 – Burpees

PAX Runs 400m (complete 7 Burpees) x 4

Round 2 – Big Bois

PAX Runs 400m (complete 14 Squats) x 4

Round 3 – Squats

PAX Runs 400m (complete 21 Big Bois) x 4

Round 4 – Merkins (not enough time to complete)

PAX Runs 400m (complete 28 Merkins) x 4

COT

3 tricks for setting–and sticking to–your New Year’s resolutions, according to career coaches

  • Ask Self Reflective Questions (What am I doing? Who am I with? How do I feel?) –> “Values are the bedrock on which you make decisions, when you rank these values – community, authenticity, faith, whatever they are – you can set goals based on those values.” – Susan Peppercorn
  • Focus on Smaller Goals
  • Find an accountability partner

https://www.cnbc.com/2021/12/31/how-to-crush-your-goals-in-the-new-year-according-to-career-coaches-.html

Posted on

Battle Buddy


AO: >The Gauntlet

QIC: > Walkman

PAX: > Walkman



CONDITIONS

34 and damp! Quarter inch of ice greeted me on the car windows. But clear skies lead to a great workout. Solo was a great mental exercise!

Warm Up (Circle of Pain)

Running solo, YHC jogged a lap, completed scissor arms x 10, neck rolls x 10, windmill x10, Third Grade Exercise x 10, hammy stretch x 10.

The THANG

Ran 2.5 miles doing one lap, 10 merkins, 10 GT Squats, and side leg lifts x 20 with 20 second hold on each side, reapeato.

Plank x 60, side plank x 30 ea till time.

Moleskin

Don’t worry, I saved the real battle buddy beatdown for my next Q, and I’ll share my CoT about year end at that time too 🙂

Walkman

Posted on

(12.10.21) Plant the COUPON


AO: >Lightning Rod

QIC: > Lumbergh

PAX: > Kiwi, Herbie, Steamy Nix, Slash



CONDITIONS

Nice 40 degree start to the day, ground damp but skies were mostly clear for the beatdown.

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Grab your coupon and mosey to the field
  • Windmill x 10 IC
  • Scissor Arm x 10 IC
  • Third Grade Exercise x 10 IC
  • Slow High Knees x 10 IC
  • Countdown from 5 single leg hamstring stretch, then switch
  • Countdown from 5 Quad stretch, then switch
  • Countdown from 5 calf stretch, then switch, walk feet to hands

The THANG

Round 1

Starting on the endzone, repeat the below

  • 25 curls
  • Rifle carry 100 yards
  • 25 curls
  • Carry the block (dealers choice)
  • Repeat twice
  • Run 400 meters
  • Hold plank to the PAX arrives

ROUND 2

  • 25 OH Presses
  • Rifle carry 100 yards
  • 25 OH Presses
  • Carry block (dealers choice)
  • Repeat twice
  • Run 400 meters
  • Hold plank to the PAX arrives

ROUND 3

  • 25 Block Up Leg Raises
  • Rifle carry 100 yards
  • 25 Block Up Leg Raises
  • Carry block (dealers choice)
  • Repeat twice
  • Run 400 meters
  • Until the six is in, LBCs x 10 IC, Flutter Kicks x 10 IC, Flutter Jacks x 10 IC, LBCs (heals planted) x 10 IC

Mosey back to LR!

Moleskin

Today its simple:

Love your family. Spend time, Be Kind, & Serve One Another. Make no room for Regrets. Tomorrow is not promised & today is short. Go cease it!

> That’s a wrap, Lumbergh

Posted on

(12.03.21) When Life Gives You Lemons…


AO: >Lightning Rod

QIC: > Lumbergh

PAX: > Steamy Nix, Free Lunch, Stray Cat, Kiwi, Ghost



CONDITIONS

> Cold and crisp gloomy day, perfect winter beatdown weather.

Warm Up (Circle of Pain)

  • 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

Mosey to the track.

The THANG

As many rounds as possible before mosey back to the LR 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 up the grass hill and back to the PAX
  • 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 Dips and run up the stadium and down, 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

Mosey back to LR!

6MOM

> Finished on the 6,

  • Big Bois x 30 IC

Moleskin

Recently I went to a church team night for those who serve/volunteer. Our head pastor spoke on Time management, in efforts to help us find ‘more’ time to use towards purpose.

Manage your time for maximum impact

You actually need to enjoy your ever day life. Live with a purpose and meaning. Have healthy relationships with people and God. Right now people are overwhelmed, overworked, and overcommitted. We come up with almost every reason to justify it too. “But you know what excuses do? The kill hopes, dreams, and goals. Eliminate the excuses, and you start to move forward, because you can make excuses or you can make progress, but you can’t make both.”

Tool:

Calendar your big rocks first. If you start with your biggest priorities, it gets your best you, there is always a place for the littler things once you tackle these but not alternatively.

Teacher analogy: Place sand into jar, followed by smallest rocks, then slightly bigger rocks, then larger, finally three big rocks. There is no room for them. If you flip the script, start with the big rocks and work your way back thru the list, everything fits. Consider this application in your life, equating those rocks to your goals/priorities/people and see how your life can change!

> That’s a wrap, Lumbergh

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

(11.17.2021) 3/4 Hour of Power

A0: The Lightning Rod

QIC: StrayCat

PAX:  Danish, Dockers, Herbie, Lumbergh, Slash, Steamy Nicks

Conditions

37 F and dry.

Warm up

20 SSH

10 Pickle Bombers

10 Big Arm Circles (switch direction half way through)

12 Third Grade Exercise

10 Slow High Knees

This workout was focused on power. Force = mass x acceleration. We pushed the acceleration this morning.

The Thang

Mosey to the field. Line up on one side line.

Sprint across the Field. Then Mosey back.

10 Squat Thrusters

Sprint across the Field. Mosey back.

10 Hand release Pylo Merkin (push hard and get air at the top)

Sprint across the Field. Mosey back.

10 Burpees with a jump tuck at the top.

Sprint across the Field. Mosey back.

10 Pylo rows with three second hold at the top.

Sprint across the Field. Mosey back.

10 Pylo Bonnie Blairs (try to get as much air at the top as possible).

Repeat above for time.

Line up on end zone:

40 yds of Deadbug Shuffle (switch sides half way)

60 yds of bear crawl

return to pick up six

Mosey back to Lightning Rod

10 Slow Dead bugs

25 Leg Raises

25 Hard Count LBCs

COT

StrayCat shared about slipping in fitness over the last few months as he was traveling. We have to always accelerate our fitness and push harder. You are either improving or sliding backwards. You are green and growing or ripe and rotten.

We need the men of F3 to push us forward to greater levels of fitness. We will backslide on our own.

Danish shared about the joy of suffering workouts together on Mondays after the weekend. Lumbergh shared he was tired from a 5 mile run yesterday, but the PAX pushed him to finish this workout strong.

StrayCat

Posted on

Soaked

A0: The Gauntlet

QIC: Walkman

PAX:  Free Lunch, Kiwi

Conditions

50 degrees and absolutely pouring. Tons of water on the ground. We all walked up at the last minute and promptly decided to head to the covered area.

Warm up

Jogged to the covered area in the back of the park to start a Deck of Death. On the way, YHC stepped in a giant puddle and soaked his shoes, and realized that any efforts to stay dry were Futile, so we may as well lean into being soaked. So we stopped in the parking lot and completed scissor arms x 10, halo’s x 10, windmill x 10, third grade exercise x 10, and a 10 count of a hamstring stretch requested by Free Lunch (thanks bob evans!).

Used the parking space lines. Broad jumped to the first line, completed 5 merkins, jogged back, completed 5 GT squats. Completed the same sequence to the next parking spot line, adding 5 of each movement. Repeato until the 5th line – doing 25 merkins and 25 GT squats.

The Thang

Modified from the D.O.D and did a 3 man Dora instead. Used the near and far curbs for distance.

Round 1: Team did 350 GT Squats, one person bear crawling to the nearest curb, one holding plank, the other doing the squats.

Round 2: Team did 100 burpees, one person jogging to the second curb, one holding plank, the other doing burpees.

Mosied to the tennis courts – they were too slippery – so moved down to field.

Round 3: Team did 150 American Hammers (HC). One ran to the far side of the field, one held plank, one did the Hammers.

6MOM

Penguins x 20

Frozen Freddies x 20

COT

Short and Simple COT, inspired by NAS. “Say what you do, do what you say, be ultra-about it.”

Kiwi probed into what ‘ultra’ means to us and prompted some good convo.

We all agreed that Michelob Ultra’s were going to show up at Free Lunch’s Q tomorrow!

Great work getting soaked today men!

Walkman

Posted on

(11.08.21) – Parking Lot Pounder

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Walkman, Steamy Nix, Free Lunch, Kiwi, Samurai

Conditions

Steamy cold morning! First beatdown of the fall in the 30s.

Warm up

  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • 3rd Grade Exercise x 10 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 10 IC
  • Halos x 10 IC

The Thang

Mosey to the parking lot by the stadium with coupon

  • Start at the top of the lot
  • 5 curls, 5 squats, 5 OH presses, 5 Block up leg raises
  • Run to the bottom
  • 5 burpees
  • Run back to the top, add 5 reps (each round)
  • Repeat (top of the ladder is 5 rounds, then begin dropping 5 reps each round)

Mosey to the Lightning Rod

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)
  • LBCs x 20 IC
  • CBLs x 20 (reverse crunch)
  • 10 American Hammers x IC

COT

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

That’s a wrap

-Lumbergh