Tag: Lightning Rod

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Squat & Merkin Ladder


AO: >Lighting Rod

QIC: > Bunny

PAX: > Free Lunch, Ghost, Walkman, Kiwi, Giggles



CONDITIONS

Crisp and 36F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x15 slow high knees

X15 windmills

x15 3rd grad exercise

x20 donkey kicks

x15 left, right jab

The Thang

Mosey down the street and hang a left into the park to get to “the hill”.

Merkin & Squat Ladder

Pax line up at bottom of the hill to start descending ladder of 25 merkins and squats. Bottom starts with 25 merkins, run up hill, 25 squats, run down hill, 24 merkins, run up hill, 24 squats etc. until we reach 1.

6MOM

Mosey back to courtyard

x20 incline merkins IC (hard count) because Walkman wanted a few more merkins

x25 LBC

x20 flutter kicks

x20 plank

x15 lbx

Moleskin

I discussed approaching the COT/BOM with intentionality regarding the 3rd F. So, whatever that means to you, just keep it front and center.

Moment of silence for prayer/positivity/ whatever the 3rd F means to you.

We had a FNG, who is now named Free Lunch. Great work from him on his first day.

Over and out,

Bunny

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(04.07.21) Intention is 9/10ths of Beatdown


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Giggles, Herbie, Slash, Kiwi, Stray Cat, Danish



CONDITIONS

> The magnificent 7 got after it this morning, overcoming the gloom, humpday, only to come out better on the other side.

Warm Up (Circle of Pain)

  • Motivators x 10 count (3 rounds)
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Rotating Hillbillys x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 15 IC

The THANG

Split the PAX in two groups. 2 rounds of each (one round is start to finish and back to start)

ROUND 1

  • Each group drops to plank
  • 10 Curls, pass the block to the next HIM

ROUND 2

  • Each group drops to squat
  • 10 OH Press, pass the block to the next HIM

For ten minutes

  • Run from LR up sidewalk to street
  • 10 Merkins
  • Run sidewalk back to LR
  • 10 Burpees

Complete each exercise

  • 100 LBCs
  • 50 Mtn Climbers
  • 25 Squat Jumps

6MOM

Finished on the 6

  • Small Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Big Flutter Kicks x 15 IC
  • Big Bois x 25 EC IC
  • Double Leg Raises x 20 EC IC
  • Dead Bugs x 20 IC
  • Big Bois x 25 EC IC

Moleskin

Intention is the engine that drives motivated teammates, and leaders must remain aware of the intentions they carry with their thoughts, actions and responses. Your mission statement establishes the framework for why everyone is doing their job, but intention is the meaningful fuel behind showing up and actualizing the mission. It deepens the teams understanding of how they fit within the group and its aims.

Intent-based leadership cultivates a culture and atmosphere where the men feel encouraged, valued and motivated to pursue their potential. The PAX extend their positive intent to one another, and this maximizes the energy of what this kind of leadership does. Those managed through intent-based leadership emerge motivated, inspired and prepared to take ownership of their potential, careers and actions.

> That’s a wrap, Lumbergh

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Pick up the Six!

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Kiwi, Slash, Bunny, Giggles, Danish

Conditions

High 30’s and dry, pleasant way to start a Friday beatdown. Good attitude by the PAX with most of us chuckling about sore hip flexors from Slash’s Wednesday beatdown.

Warm up

Started to mosy but then realized Giggles is still rocking the ankle boot (what a champ) so we turned around and completed Windmill x 12, Slow high knees x 12, Monkey humpers x 12, third grade exercise x 12. Stuck around in the courtyard for the THANG.

The THANG

The Pax completed a Deck of Death featuring Merkins (hearts), Big Bois (diamonds), Squats (clubs) and HC lunges (Spades), with bear crawls around the courtyard on Jokers (ouch). We crushed this way faster than expected (~27 minutes). A DoD is 94 reps of each exercise, so we rounded out each movement up to 100 (April Challenge day 2 completed!), and then we added alternating dips & step ups on the benches – completing 50 HC dips and 50 step ups.

6MOM

Plank x 20, Left plan x 20, Right plank x 20, LBC’s x 25, Frozen Freddies x 10, flutter kicks x 15, LBX x 15.

Moleskin

I shared that my M decided to participate in a challenge with me this month, doing 100 HC lunges each day. She’s never done anything like this, but last night crawling into bed she mentioned that she had 30 left, and I encouraged her to complete them. She embraced it, and I jumped out of bed to pick up the six. Her response was ” you didn’t have to do that” and I loved taking the moment to share with her the value we find in always picking up the six. This is one of my favorite parts of F3 – there’s no virtue in being first (particularly if your form is bad), and there’s no real gain in being first, because then you’re going to go back and re-do the movement with the six. There’s a tremendous amount of value in developing that reflexive muscle of supporting a person right where they are, and putting in the work beside them. It’s a true execution of leadership, and I love this about F3.

Great work today!

Walkman

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3.31.21 Trip to the Zoo


AO: >Lighting Rod

QIC: > Slash

PAX: > Herbie, Stray Cat, Walkman, Danish, Kiwi, Dockers, Giggles

CONDITIONS

Mid 30’s and crystal clear. Giggles just got his leg brace off and was ready for action.

Warm Up (Circle of Pain)

x20 SSH

X15 Imperial walkers

X15 Fast high knees

x15 Alligators (fingers on temple, bring elbows together and back out flexing blades together)

x15 Gorilla Humpers

x10 Froggers (plank to wide squat to stand, back to plank)

x10 Grady corns (hands stretched in front, hands in T, hands together above head)

The Thang

Mosey to the curb for 15 curb merkins with right hand on ground and left hand on curb. Change sides 15 merkins. All in cadence.

Trip to the Zoo

Pax line up at goal line. Animal walk to 50yard line, with early finishers brining up the six:

  • Frog walk (like frogger warmup but moving hands forward each round and no standing up, aka Kill the Bunny with no coupon)
  • Duck walk
  • Sneaky gorilla (sit on right ankle and bring left leg forward laterally, shift weight to left ankle and bring right leg forward laterally)
  • Monkey walk (squat position body turned to school, move hands forward and hop feet up) rotate to other side at 25yds
  • Monkey lifts (like the walk but hand standing instead of hopping)
  • Bear holds to crab holds callouts, stationary on 50 yard line (left side flips up and over or right side flips up and over)
  • Scorpions (bear hold to crab hold with handstands while flipping forward while moving down to end zone). Rotate sides at 25yards (holy hell these got me dizzy!)

15 merkins every 100 yards, finishing with 30 merkins.

6MOM

Mosey back to courtyard

10 merkins to get to 100 total

Ran out of time for abs.

Moleskin

Compound interest

We’re at the end of the merkin challenge. The improvements we’ve made reminds me of the concept of compound interest – earning small amounts of interest on the original investment plus the interest on interest can really add up. Each round of merkins each day (maybe 10-15 at a time) has really added up! Physically and mentally. If you only did 100 each day, that’s over 2hrs of straight up merkins! I also learned I’m sick of merkins and need diversity in my challenge routine or else I go overboard.

Danish shared that adding modifications during challenges (different number of reps per set, wide/narrow grip) is a great idea to keep things fresh, progressing and prevent injury.

Walkman shared that go30 challenges goals should be personal and not necessary physical. It’s an impetus to do something meaningful that you would’ve had done on your own and want the group to hold you accountable to.

Rock on! SLASH

Posted on

Who needs Hamstrings?


AO: >Lighting Rod

QIC: > Bunny

PAX: > Herbie, Danish, Stray Cat, Walkman, Kiwi



CONDITIONS

Dreary and 37F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X15 Left, right jab

x20 Donkey Kicks (10 on each side)

x20 3rd grade exercise

The Thang

Mosey up the street to the second roundabout and down to track. Chatter about weekends, spring break etc. Walkman said the fartsack was calling this am – I couldn’t agree more.

Lunge & Merkin challenge

Pax line up on one side of football field. Lunge across to the other side, and drop for 30 merkins. Rinse and repeat until you hit 300 merkins.

Most of us completed 6-8 sets for 180-240 merkins. Danish was the only to complete 300.

6MOM

Mosey back to courtyard

20 xLBC and we were out of time

Moleskin

We discussed the very real gains we are all feeling from the Merkin challenge, how important it is to stick with a goal, and ways to apply that to other parts of our lives.

Moment of silence for prayer/positivity.

Over and out,

Bunny

Posted on

Speak it into existence

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Kiwi, Samurai, Giggles, Danish

Conditions

Low 40’s and dry, pleasant way to start a Friday beatdown.

Warm up

Mosied down to the track and circled up for

Monkey Humpers x 10

Imperial Walkers x 10

Mtn Climber x 10

Donkey Kicks x 10

Wall sits with

Cherry Pickers x 12

OHP x 12

Moroccan Night club x12

Seal clap x 12

The THANG

Started at the end zone, completed Frog Merkins to the other end zone. A ‘frog merkin’ is a Merkin, followed by pulling your legs up to your arms like you’re about to stand up, and then falling forward into another Merkin. Took around 70 to get to the other side.

Mosied back to the starting side

Completed touchdown lunges all the way to the other end zone. A touchdown lunge is a lunge with your arms up like you’re indicating a touchdown.

Mosied back to the starting side

Completed Frog Merkin Broad Jumps down the field to the other end zone. This is a Frog Merkin, followed by a broadjump, back into frog merkin, etc. It took about 27 to finish.

Lots of chatter through these – they were hard! Pax did a great job picking up the six and seeing them through. YHC thought some pizza from the night before was going to make an appearance.

Headed to the wall for more wall sits, completed Chery Pickers x 10, OHP x 10.

Headed back to the ‘Rod.

6MOM

Potty break x 10, Pickle Pounders x 10, Big Bois x 15, Frozen Freddies x 10, Plank x 20

Moleskin

I had shared on Monday the results for the month of turning off the Jester of video games for me. It’s been incredibly impactful, and culminated with a dream job offer for me this week.

I told a friend of mine about it, and he said ‘man it’s so awesome that you defined what you wanted just a few weeks ago and now it’s happening. It’s like you spoke it into existence!” This is so true, when you define what you want and go after it, it can happen!

I also shared a story I’d been told last weekend, about a couple who decided to sell everything they owned and walk from Brooklyn to Louisiana last year. They hit a major hurdle around Kentucky, as the M’s feet were being brutalized. They tried new shoes, modifying shoes, everything they could find. They made a decision that at the next town, if they couldn’t fix it, they’d be done. That same day, they walked under a tree that had a pair of shoes in it. They turned out to be a brand new pair of high end walking shoes, in her size. They allowed her to finish the trip. The came to call it ‘trail magic’. They kept finding that once they spoke about what they needed, it would happen in crazy ways.

You can speak amazing things into your life!

Great work today!

Walkman

Posted on

To Infinity and Beyond

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Stray Cat, Kiwi

Conditions

A light drizzle, and 41 degrees with wet ground as 4 HIM’s started their week off right.

Warm Up

Sun Salutations x 5

Slow High Knees x 15

Scissor Arms x 15

WindMill x 10

Mosy to the track

The THANG

Jogged to the far side 100M line, completed ‘infinity plank’ of Merkin x 25, Plank x 20, Shoulder tap x 20.

Sprinted 100M

Jogged to next 100M line, completed 10 ‘infinity squat’. This is a split squat, split squat, jump squat done in cadence.

Sprinted 100M

Jogged to first 100M line and repeated x 4.

Mosied back to the ‘Rod.

6MOM

Big Bois x 25

Side to Side Heel touches x 15

Slow Flutter Kick x 10

LBC x 25

Big Bois x 3

Moleskin

Shared my experience with banishing a Jester for the month of march. My go30 Challenge this month was to not play video games. They’d been creeping into my life as a pleasant distraction and I found myself killing time with them instead of using that time creatively or productively. I’ve had an absolutely stellar March, and I think a huge piece of it is not having that distraction. The draw is still there, but the accountability of the go30 challenge has made it easy to dismiss. Danish asked how I’m going to re-integrate, if at all, and I’m not sure yet, but if there’s a Jester in your life, really consider putting it to the side for a period to see how it’s absence changes your life.

Great work – Walkman

Posted on

(03.19.21) Football Field Foley


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Herbie, Bunny, Slash, Danish, Kiwi, Samurai



CONDITIONS

Balmy and touch wet this morning at the Lightning Rod. 7 strong, packed in a grinder on the football field!

Warm Up (Circle of Pain)

  • Mosey to Field
  • SSH x 15 IC
  • Windmill x 15 IC
  • Imperial Walkers x 15 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 15 IC
  • 3rd Grade Exercise x 15 IC
  • SSH x 15 IC

The THANG

SPLIT THE PAX INTO 2 SQUADS (Competition Style) – Each team starts on opposite side and ends of the football field (back of end zone)

Beatdown as follows:

  • 25 Merkins
  • Mosey length of field
  • 25 squats
  • Sprint width of field
  • 25 Merkins
  • Mosey length of field
  • 25 squats
  • Sprint width of field
  • 50 Big Bois
  • Repeat

Each HIM per team counts how many complete rounds they finish, team with the least amount of rounds earns 50 burpees as EC following COT

6MOM

  • Flutter Jacks x 10 IC
  • Flutter Kicks x 10 IC

Moleskin

Today marks almost 8 months I’ve been with F3 Portland, at that time there was many days where there was only 2 of us. Now, as I stand back, I look at what we’ve established, am in awe that we now have 15 men committed to a minimum of a day a week. That’s 15 men on mission, that’s 15 committed ‘To Plant, Serve and Grow men’s small Workout groups in order to reinvigorate Male Community Leadership.’

This is only the beginning, as we’ve experienced 2 FNGs already thru this month’s challenge, we have a few more close to joining. If we average 2-3 FNGs a month we could have between 40-50 by the end of year. While that seems like a lot, the more men we reach, the more connections to the community we unlock.

We have guys coming all the way from Beaverton, think about what it would look like if when we plant an AO there, or NE PDX, or Gresham. So much potential but it takes all of us spreading the word, putting in the work and Giving it Away!

ANNOUNCEMENTS:

F3 Portland Logo Launch – Slash update

4.3.21 Event – Great beat down from Danish, followed by a fun beer mile

Extra Credit time!!

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Who’s Your Paddy?


AO: >Lighting Rod

QIC: > Slash

PAX: > Herbie, Stray Cat, Walkman, Danish, Lumbergh, Kiwi, Sherpa, Dockers, Bunny, Samurai



CONDITIONS

Mid 30’s and high St Paddy’s energy with Herbie in head to toe green, Lumbergh in a crocodile hat and Danish rocking some new red.

Warm Up (Circle of Pain)

x20 SSH

x20 Imperial walkers

X20 Fast high knees

x20 Squat jacks

x10 Windmills

x10 Gorilla humpers

x12 Blades of steel

The Thang

Riverdancing + swimming

Mosey to the curb for 30x good ole Celtic Riverdancing (alternating toe taps on curb) in cadence. Followed by 30x swimmers (on belly fluttering arms and legs) in cadence.

Leprechauns

Pax line up at goal line. Squat walk w/ arms raised overhead holding your pot of gold. End together at opposite goal line.

Return to starting goal line by leprechaun leaping back – broad jumps with a squat first.

Merkin ladders

Start in end zone and target 50 yrd line to squat walk with arms raised (holding your pot of gold) to. Start with 20 merkin. Sprint to 50yr. 19 merkins. Squat back to launch point. 18 merkins. Continue decreasing merkin count down to 1 merkin. Total of 210 merkins!

6MOM

Mosey back to courtyard

x20 frozen Freddy mercuries

x20 six inches

x 15 flutter kicks

x15 Freddy mercuries

x15 LBC

Moleskin

Traditions – new and old

We often follow traditions or they’re handed to us, but we talked about ways to start new traditions/rituals that further our purpose and fulfill us. Danish, Lumbergh and Walkmen shared how they instill daily traditions (like meeting the day w/ gratitude). Also – Lumbergh likes whiskey.

Posted on

The Revenant


AO: >Lighting Rod

QIC: > Bunny

PAX: > Herbie, Slash, Stray Cat, Walkman



CONDITIONS

COLD and 32F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X15 Left, right jab

x20 Donkey Kicks (10 on each side)

x20 3rd grade exercise

x12 Windmills

x12 Slow High Knees

The Thang

Mosey up the street and then back to the park field, and massive hill. Thought about calling an audible due to slightly icy conditions, but we pushed through. That time change is a real SOB.

Taking out the Grizzly

Pax line up at the bottom of the hill to start OYO sets. We do 1 exercise at the bottom, and 1 at the top, mixing up bear crawls or runs on the way up or down. We start with 10 of each, then 15, then 20.

1st set

Merkins/Jump Squats – reverse bear crawl up, run down

Break – upon completion, short jog to middle of field and sprint back

2nd set

Lunges (easy count)/Big boys – run up, normal bear crawl down

3rd set (running out of time, only got 10 and 15 of each), run up and down

Mountain climbers/Seal Push ups (lower back)

6MOM

Mosey back to courtyard

x20 lbc

x20 Merkins

x 15 flutter kicks

x15 Merkins

x15 LBX

Moleskin

We discussed staying motivated to grow, how hard it can be to keep it up with kids, and ways to work on not losing it.

Slash is buying a new house. We all agreed to let him use couches as coupons, and help him get settled.

Moment of silence for prayer/positivity.

Over and out,

Bunny