Tag: Kiwi

Posted on

(08.10.21) – Ask for Improv and you shall receive

AO: THE Gauntlet

QIC: Lumbergh

PAX: Slash, Danish, Kiwi, Free Lunch, Walkman, Samurai, Houdini

Conditions

60 degree start, monsoon season effect still dropping some humidity. PAX ready and able for sweaty beatdown.

Warm up

  • SSH x 10 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Scissor Kicks x 10 IC
  • Flutter Jacks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC

The Thang

Mosey around the path around the track, make way to other end zone, where the block awaits the PAX.

ROUND 1

  • PAX holds plank in a line
  • Block starts on left end
  • Drag the block with right arm to the other end of the line
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 3 Burpees

ROUND 2

  • PAX holds American Hammer position in a line
  • Block starts on left end
  • Pass the block to the right first
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 5 Big Bois

ROUND 3

  • PAX holds Squat position in a line
  • Block starts on left end
  • Pass the block to the right first
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 5 jump squats

ROUND 4

  • Bantaan Rifle Carry High Knees March to the bike racks
  • Hop overs all the way to one end
  • PAX squats while idle, till the six is in
  • On the way back, Bear crawl
  • PAX squats while idle, till the six is in
  • Hop overs again
  • PAX merkins while idle, till the six is in
  • On the way back, Bear crawl
  • PAX holds and alternates side planks, till the six is in

ROUND 4

  • Bantaan Curl March with PAX lunge walking behind, six runs to front to start curls
  • Meet at the end zone

6MoM

  • 25 Leg Raises x IC EC
  • 10 Glute Bridge x IC
  • 25 Dead Bugs x IC EC (each leg, total of 50)
  • 10 Glute Bridge x IC
  • 25 Big Bois x IC EC
  • 10 Glute Bridge x IC
  • 25 LBCs x IC

COT

Follow up and Recognition

A quick moment of recognition. Like any organization you pivot with growth, I’m proud of the men in this community stepping up to the challenge. Recently, you were challenged to rally around this new AO and each of you have given all that you can to ensure it’s success. Special thank you to Walkman for leading the charge.

Simple things like Slack etiquette and you all recognized and addressed the need/call. Go30 commitments were lacking authentic quality and commitment, with the right amount of accountability callouts and motivation driven by Danish and Kiwi, we’ve seen a nice about face and invigoration.

My next challenge is to have all of you join us and make our first year as a recognized region, a successful one in the IronPAX challenge. Who’s coming with me?

That’s a wrap

-Lumbergh

Posted on

(07.31.21) – Coupons….again

AO: Lava Field

QIC: 2 – Chainz

PAX: Stray Cat, Samurai, Lumbergh, Slash, Slumberkins

Conditions

Slightly overcast and a touch sticky, perfect opportunity to get our sweat on.

Warm up

Some early chatter about 5 Q’s straight with coupons. Couldn’t let the men down.

One lap mosey

  • SSH x 25 IC
  • Windmills x 15 IC
  • SSH x 20 IC
  • Third Grade Exercises x 15 IC
  • SSH x 15 IC
  • Scissor Arms x 15 IC
  • mosey to breezeway and grab some wall
  • Little Bitty Arm Circles x 10 IC (FWD/BWD)
  • Cherry Pickers x 15 IC
  • Seal claps x 10 IC
  • Overhead claps x 10 IC
  • Dive bombers x 10 IC (down-out-back-up)
  • Merkins x 10 IC (hold at bottom for 2/3)

The Thang

Repeat each circuit 4 times. 12 Reps of each exercise.

If done early pick up the six.

ROUND 1

Decline Merkins, Lunges, Flutter Kicks

Travel: Broad Jumps across the field (short direction)

Perform all exercises on the other side. Repeat until you’ve completed the circuit 4 times. 

ROUND 2

Block Curls, Block Squats, Big Bois

Travel: Rifle Carry — down and back across the field (short direction)

Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.

ROUND 3

Release Merkins, Jump Squats, American Hammer

Travel: Bear Crawl 1/2 way across the field (short direction). 

Perform all exercises at each stopping point. Repeat until you’ve completed the circuit 4 times.

We got in one round and had to call it due to the time.

Finished round one in center off field so moved straight to 6MOM

6MoM

  • LBC, Flutter kicks, planche pulses , side sit-ups

COT

Pride and it’s dangers

Pride can be a damaging trait. It makes it hard for us to see and admit mistakes, it puts unnecessary pressure on our relationship, and openly demonstrates a lack of care for others. Pride will also prevent us from asking for help when we need it most.

Slash – Pride can manifest itself in our reaction to our M. Try to take just a couple seconds to pause before responding to let that initial defensive reaction pass. 

Lumbergh – outside pressures and having to keep our pride in check at work can cause pent up emotional releases towards our closest relationships, specifically our families. .When you sense the change try to separate yourself from the situation rather than reacting in the moment. 

Slumberkins – had an opportunity to check his pride recently and was able to turn it into a learning moment. 

Stray cat – as he has grown in his career he has learned to respond by assuming he is wrong even when he might be right and allow himself the time to do the research and then respond with facts not emotions.

Appreciate the VQ support out there!

-2-Chainz

Posted on

(07.30.21) – It’s just 5 rounds, bro!!

AO: Lightning Rod

QIC: Lumbergh

PAX: Stray Cat, Free Lunch, Samurai, Kiwi

Conditions

Warm and balmy start to the day. Felt like Florida!

Warm up

  • SSH x 10 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Big Flutter Kicks x 10 IC
  • Scissor Kicks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC (toes point in, toes straight ahead, toes point out)

The Thang

Mosey to the grass hill

ROUND 1

  • Start at the bottom of the hill
  • 1 Coupon Curl
  • Murder Bunny to the top
  • 2 Coupon Curls
  • Rifle Carry down
  • 3 Coupon Curls
  • Murder Bunny to the top
  • 4 Coupon Curls
  • Rifle Carry down
  • 5 Coupon Curls

ROUND 2

  • Start at the bottom of the hill
  • 5 Coupon Curls, 1 Coupon Squat
  • Murder Bunny to the top
  • 5 Coupon Curls, 2 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 3 Coupon Squats
  • Murder Bunny to the top
  • 5 Coupon Curls, 4 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats

ROUND 3

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 1 Coupon Row
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 2 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 3 Coupon Rows
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 4 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows

ROUND 4

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 1 Coupon Swing
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 2 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 3 Coupon Swings
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 4 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings

ROUND 5

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 1 OH Press
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 2 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 3 OH Presses
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 4 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 5 OH Presses

Mosey back to the LR

6MoM

  • 20 Leg Raises x IC EC

COT

Accountability and Mentorship

As iron sharpens iron,
    so one person sharpens another. Proverbs 27:17

Iron by itself will rust, become impossible to use, however with friction and effort from other iron, it can be sharpened.

The point of this message is we can’t go at this alone, we need others in our life to improve ourselves, just as others need us to be better. Lock shields, bare all, get skin in the game, and be honest about it. Your Level of health is directly related to your level of honesty. Admitting our weaknesses and being transparent is the true sign of strength. We know what it takes to meet our goals but are we always honest? My challenge to each of you is to look inward and see what it takes to unlock this level of honesty so that you can achieve your goals.

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

Posted on

Queen

AO: Lightning Rod

QIC: Walkman

PAX: Ghost, Kiwi, Danish, Free Lunch, Stray Cat

Conditions

58F and a bit overcast, nice and cool for a sweaty beatdown. Danish had to make a run for the Port O’ Potty but met us at the Tennis courts just in time for the Thang.

Warm up

Windmill x 10

Slow High Knees x 10

Third Grade Exercise x 10

Imperial Walker x 10

Mosie to the corner and did burpee/box jump/merkin combo’s OYO, sets of 10, 8, 6.

Mosied to the tennis court.

The Thang

We paired up and while one person ran a leg of a gasser, the other would perform an exercise. Upon return, they’d switch, and the next person would run one line further on the tennis court. This continued all the way down and back for a total of 7 Gassers per exercise. Completed:

Bonnie Blairs

Merkins

Big Bois

Switched it up and the ‘gasser’. became a lunge walk while partners held plank. This one was long and slow and hard and the Pax pushed to finish in time! Good form demo by Free Lunch as we all learned how to swing our opposite arm up for lunges.

COT

We discussed the concept of ‘Queen’ and how it’s impossible to out ‘King’ it. Building good diet habits take time, and requires laying individual bricks. Free Lunch shared his concept of ‘raising the floor’, which is a great perspective to have around building habits that stick. Cheat days, setting a standard and setting up some sort of feedback loops (lb’s are easy at first) are critical as well.

Great work everyone – Walkman.

Posted on

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

Posted on

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

Posted on

(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

Posted on

(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

Posted on

(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