Tag: Lavafield

Posted on

(12.13.21) The Valley of the Shadow


AO: >Lightning Rod

QIC: > Ghost

PAX: > Stray Cat, Kiwi, Herbie



CONDITIONS

Dry and cold

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Halos x 10 IC
  • Windmill x 10 IC
  • Hillbillies x 8 IC
  • Imperial Walkers x 8 IC

The THANG

Mosey to track N end zone

Warm Up

20 yard square – jog, shuffle, backpedal, shuffle X 3 OYO

ROUND 2

General progression is back and forth across field and up bleechers on west side and up steps on NE side.

  • Station 1: rows x5
  • Station 2 run up stairs in NE corner – ground touch squats x5
  • Station 3 (run back down to endzone): backpeddle to goalpost
  • Station 4 merkins x5
  • Station 5 bear crawl to sideline
  • Station 6 dips x5 at bottom of bleechers (north side)
  • Station 7 mountain climbers at tops of the bleechers x5 hard count
  • Station 8 back to endzone – broad jump to goal post, bear crawl to opposite sideline
  • Repeat adding 5 more reps to each exercise for time

6MoM

  • 30 scissor legs
  • 10 frozen freddies

COT

How to look out for the least of these. PAX considered those in their lives who are overlooked or under-appreciated, especially over the holidays. We considered how we can be intentional about giving attention to those people.

> Ghost out

Posted on

(12.11.21) Hurricane Mania


AO: >LavaField

QIC: > Lumbergh

PAX: > Stray Cat, Ghost, Slumberkins



CONDITIONS

Wet wet wet!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Monkey Humpers x 10 IC
  • Windmill x 10 IC
  • Scissor Arms x 10 IC
  • Third Grade Exercise x 10 IC
  • Imperial Walkers 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

  • 25 yard gassers to 100 yards OYO

ROUND 2

  • Bataan Bear Crawls
  • PAX bear crawls
  • Q drops and does 5 burpees, then runs to the next HIM up and taps them
  • Keep going till every HIM does 5 burpees (six yells recover)

ROUND 3

  • Station 1: Run a lap around the parking lot
  • Station 2 (back of stadium): Rifle Carry Coupon up the stairs
  • Station 3 (at the top of the stadium): 20 Curls, 10 Squat Thrusters (with block), 10 Rows
  • Station 4 (back down the stairs): Racked mosey down the stairs, drop block at the base of stairs climbed up
  • Station 5 (Parking lot): 25 yard lunge walk
  • Station 6 (Parking lot): 25 yard broad jump
  • Repeat for time

6MoM

  • 20 Block Up Leg Raises
  • 20 Big Bois (feet in block)
  • 20 LBCs

Moleskin

Tomorrow is never promised, reflect on today, What is one thing you are grateful for right now?

> That’s a wrap, Lumbergh

Posted on

(11.20.21) – Rocked you to the CORE!

AO: LavaField

QIC: Lumbergh

PAX: Samuari, Slumberkins, 2 Chainz

Conditions

Dry and crisp fall day. Beautiful start to the day.

Warm up

  • Run 400 meters
  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • 3rd Grade Exercise x 10 IC
  • Windmill x 10 IC
  • Hamstring Toe Touch (Single Leg) x 5 IC
  • Simple Quad Stretch x OYO

The Thang

Mosey to the endzone

ROUND 1

  • Start on the endzone, mosey to the 10 yard line and back
  • 5 Big Bois
  • Run to the 20 yard line and back
  • 10 Big Bois
  • Repeat, adding 10 yards each time and 5 reps
  • Stopping after a 100 yards and 50 Big Bois

ROUND 2

  • Dead Bugs (Hard Count only going to the 50)

ROUND 3

  • LBXs (Hard Count)

Mosey back to the end zone

COT

A man must be sharpened like a knife blade

Both a man and a knife are made to cut, but neither can be Effective until properly honed.

A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-Effective as a Leader and ill-Prepared for the Obstacles he will face in his life.

Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with Leadership . The HIM acts as the Stone to the younger man’s Blade , providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

That’s a wrap

-Lumbergh

Posted on

(10.30.21) – Courtyard Clockwork

AO: LavaField

QIC: Lumbergh

PAX: Herbie, Slumberkins

Conditions

Dry and windy with the early sun rising overhead.

Warm up

  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • 3rd Grade Exercise x 10 IC
  • Windmill x 10 IC
  • Simple Quad Stretch x OYO

The Thang

Mosey to the courtyard

  • Start at one corner
  • One curl
  • Rifle carry to the next corner (long way)
  • One weighted squat
  • Weighted lunge walk (short way)
  • One Overhead Press
  • Rifle Carry to the next corner (long way)
  • One leg raise (while block pressed up)
  • Shoulder rack to other corner
  • Repeat, adding 5 reps each round (Round 1 one rep, Round 2 five reps, Round 3 ten reps, Round 4 fifteen reps)
  • After 4 rounds, PAX does a mosey lap around the courtyard, wall sit until six is in
  • Repeat rounds but start at twenty reps, adding 5 reps each round (eliminate the rifle carrys in this cycle)

Mosey back to the end zone

6MoM

  • 20 LBCs x IC
  • 20 Flutter Jacks x IC
  • 20 Flutter Kicks x IC
  • 10 American Hammers x IC
  • 20 Big Bois x IC EC
  • 10 Frozen Glute Bridge x IC

COT

Prayer for today

Dear Heavenly Father,

I struggle with worry. So many times throughout my day I catch myself thinking about my problems. I know focusing on my troubles isn’t healthy, but I can’t seem to stop worrying no matter how hard I try. Help me put an end to worry in my life and find peace through Jesus.

Lord, I choose to let my mind dwell in your goodness today. When I start worrying again, help me turn my thoughts back to you by reminding me of your promises. Jesus gave us his peace so that we could live free from worry. John 14:27 says, “Peace I leave with you; my peace I give you.” Let the peace of Jesus overflow in my life. His peace is more powerful than my worrying.

When the cares of my heart are many, I will turn to you. I will rest in your presence and let your Holy Spirit comfort me. Thank you for your Word that says I don’t have to worry about anything. (Philippians 4:6)

In Jesus’ Name I pray, Amen.

That’s a wrap

-Lumbergh

Posted on

10/09/21 – Half half full


AO: Lava Field

QIC: Walkman

PAX:  slumberkins

Conditions

44 and dark with a little dew when we started and light gray when we finished.

Warm up

Mosied a lap around the track

Squats holds x 15 (HC), 

Third Grade Exercise x 25

Windmill x 15

Imperial Walker x 15, 

Slow High Knees x 15,

Plank (45 sec hold)

Big bois x20

Mosied to the breezeway for Wall sits and 

Cherry Pickers x 12, 

Forward Arm Circles x 12, 

Backward Arm Circles x 12, 

OHP x 12, 

Seal Claps x 12 and then mosied back to the end zone.

The Thang

Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. One lap around the track and repeat.

Round 2: Bolt 45 – Merkins broken into 15 top half, 15 bottom half, 15 Hand Release, Big Bois, Jump Squats. One lap around the track and repeat.

Round 3: Bolt 45 – Big Bois broken into 15 top half, 15 bottom half, 15 full. Jump squats, Merkins. Half lap around the track and repeat.

Ran to the Wall for Wall sits and Cherry pickers x 10, Forward arm circles x 10, Backward arm circles x 10, Seal Claps x 10, and OHP x 10.

6MOM

Plank x 45 seconds, 

Side sit-up  x 10 each

COT

Shared the quote I heard on the radio on my way in this morning “facts inform truth which forms trust“ in our current society people are afraid to admit that there are facts and truths worth standing up and defending. slumberkins pointed out that conversely to that, we have to be willing to hear other people’s comments and honestly evaluate our opinions based on facts that they might present.

2-Chainz

Posted on

(07.02.21) – Tour de Lightning Rod

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Danish, Free Lunch, Whitney, Stray Cat

Conditions

Cloudy and cool start to the day. PAX was amped to close out the week right.

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Scissor Kicks x 10
  • Windshield Wipers x 10
  • Scissor Arms x 10
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Alternating Shoulder Taps x 10

The Thang

Mosey to the track

  • Start at midfield
  • Broad jump to the endzone
  • 50 merkins
  • Run up the hill to the back of the school
  • 50 tricep dips
  • Run back to midfield
  • 50 LBCs
  • Repeat

Mosey back to the LR

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)

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

Posted on

6/26/31 – Bolt 45 and two zig zags

AO: Lava Field

QIC: Walkman

PAX: 2Chainz, Tater Tot

Conditions

72 when we started and high 70’s by the time we ended. Busier than usual as everyone was out to beat the heat alongside 3 HIM’s.

Warm up

Mosied a lap around the track and circled up in the middle of the field for Big Bois x 20, Plank x 20, Monkey Humpers x 10, Squats x 10 (HC), Third Grade Exercise x 20, Windmill x 10, Imperial Walker x 15, Slow High Knees x 15, Grady Corns x 15. Mosied to the wall for Wall sits and Cherry Pickers x 12, Forward Arm Circles x 12, Backward Arm Circles x 12, OHP x 12, Seal Claps x 12 and then mosied back to the center of the field.

The Thang

Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. Half lap around the track and repeat.

Round 2: Bolt 45 – Merkins broken into 15 top half, 15 bottom half, 15 Hand Release, Big Bois, Jump Squats. Half lap around the track and repeat.

Round 3: Bolt 45 – Big Bois broken into 15 top half, 15 bottom half, 15 full. Jump squats, Merkins. Half lap around the track and repeat.

Ran to the Wall for Wall sits and Cherry pickers x 10, Forward arm circles x 10, Backward arm circles x 10, Seal Claps x 10, and OHP x 10.

Mosied to behind the bleachers for some 6MOM in the shade.

Plank x 30, Side plank x 20ea, Superman x 20, LBC x 20, LBX x 20, Flutter Kick x 20, Frozen Freddie x 10.

COT

Shared the quote from ‘Freed to Lead’ that “fit and friended men turn outward and shared examples from my life, workouts, a recent share from a friend who doesn’t do F3 but who has experienced the same thing, and that ~60% of people had significant weight fluctuations during COVID, and that on average, those who gained weight gained 29 lbs. On average! That’s a lot of unfit people who are going to struggle to turn outward. Had a good conversation between the 3 of us as we slowly walked around the track. Headed to coffee and breakfast at Elkabee’s and enjoyed the rest of the blazing hot Saturday.

Walkman

Posted on

(06.14.21) – Here be dragons…

AO: Lightning Rod

QIC: Stray Cat

PAX: Danish, FreeLunch, Giggles, Kiwi, Lumbergh, Samurai, Walkman

Conditions

Puddles, but it didn’t rain!

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Derricks x 8 (per side)
  • Arm circles (forward and reverse) x 10
  • Mosey
  • Fish bones (run up and down along the parking slots)

The Thang

Mosey to the Field

Rows with raised feet (8)

Decline Merkins (15)

Benjamins:

  • 25 yd lunge walk
  • 25 Merkin-Jacks
  • 25 yd lunge walk
  • 25 Thusters
  • 25 yd lunge walk
  • 25 Big Boys
  • 25 yd lunge walk
  • 25 Merkins Walk (one hand on Coupon and switch back and forth in plank)

10, 20, 30 yd Gasser

10 yds of Dragon Walk

Mosey Back

10 Windshield Washers

20 Big Boys

10 American Hammers

10 Double Crunch

10 Leg Lifts

10 Scissor kicks

COT

We discussed the benefits of Beat Downs in fighting anxiety. Going to the workouts has enabled me to take on many more projects and more stress in my work and home life. F3 has enabled me to pick up other peoples burdens and has enabled me to have a greater positive impact on the communities I’m a part of. Most of the PAX participated with the discussion and shared how important going to the Beat Downs is to having a good week.

StrayCat out.

Posted on

(06.12.21) – Round and Round, Up and Down

AO: LavaField

QIC: Lumbergh

PAX: Slash, Danish, Houdini, and Slumberkins

Conditions

Warm up

  • SSH x 20
  • Imperial Walkers x 10
  • 3rd Grade Exercise x 10
  • Scissor Kicks x 10
  • Windshield Wipers x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Mosey to the parking lot

  • Station 1 (Track Lap)
  • Station 2 (Rifle Carry Up the Bleachers – Backside of the stadium)
  • Station 3 (30 Block Curls, Racked carry, down the opposite side, return block to start)
  • Station 4 (Lunge walk to Station 5)
  • Station 5 (Run to the parking lot gate, Nur back, 50 Merkins)
  • Repeat

Mosey to the endzone

  • Bataan Bear Crawls
  • Q drops first, 5 Burpees, PAX Bear Crawls
  • Q runs to PAX and taps next HIM
  • Repeat till the PAX has done 1 round a piece

6MoM

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

COT

Planned to go with the below but thru the grind of the workout, the continued feeling of gratitude washed over me. Shared the following personal updates:

  • Update on my best buddy’s brother, who recently was quickly diagnosed with brain tumors and immediate surgery took place. Prognosis was rough to begin but following surgery was extremely optimistic, to the point where full recovery is expected within a year.
  • My mom’s surgery was a success and healing/recovery is underway.
  • Lastly, and so minorly, the issues with my car persisted and somehow the issue was tracked back to an error on the side of the dealership, unfortunately it happened but by the hand God, they identified the issue and owned it. The entire head gasket replacement cost will now be covered.

GRATITUDE IS AT A TIME HIGH and needed to share it and give thanks to where it come from, my God, Jesus Christ. Went around the circle and several of the PAX shared similar life updates. Today was a good day.

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

Posted on

(05.22.21) – Meters, Merkins, Burpees OH MY!

AO: Lightning Rod

QIC: Lumbergh

PAX: Houdini, Danish, Andy, Stout, Slice (F3 Boise)

Conditions

Gloomy start to the weekend, a little wet but not enough to slow down this crew. Down ranger from Boise, Slice, here to give us a little Idaho flavor.

Warm up

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

Mosey to track

The Thang

Round 1

  • Merkin Mile
  • Run 400m
  • 25 Merkins

Round 2

  • Merkin while team mate runs 400m (switch)
  • Complete 500 Merkins combined

Round 3

  • Burpee while teammate sprints 25 yards
  • Complete 100 Burpees combined

6MoM

  • 50 Big Bois x IC (easy count)
  • 10 Outlaws x IC (both directions)
  • 15 LBCs x

COT

A man needs help to Get Right

The boats of some men have been so long capsized that they have gradually surrendered to a life of being swept downstream by circumstance. Having lost the ability to make headway, they become fully focused on mere survival. We call these men Sad Clowns and their affliction Sad Clown Syndrome .

The symptoms of Sad Clown Syndrome are subtle, so the malady can be difficult to diagnose. The Sad Clown may not be chronically obese–but he is not physical fit, lacking in strength, speed, stamina and toughness. He may not be alone–but he is lonely, living bereft of meaningful male friendships. He may not be unemployed–but he lacks true purpose, having no clear vision, belief system or direction governing the things he does or fails to do. The Sad Clown may seem happy on the outside–but that is only what he seems to be, not what he is.

Focused on mere survival, the Sad Clown zombie-shuffles through the motions of his life governed by his perception of what is expected of him from the world rather than in the manner for which he was created. Having no sense of purpose other than existential continuity, he squanders his days and energy trying to seem like a man rather than be one. This makes him a Mascot , aspiring for little more than the clearance of his last check in the final fearful moments before greeting what awaits him in the Super Unknown .

That’s a wrap

-Lumbergh