(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

March 19, 2021

(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

March 13, 2021

(03.13.21) Push thru Failure

AO: > LavaField

QIC: > Lumbergh

PAX: > Samurai, Tater Tot, 2 Chainz, Andy, Danish, Slash

CONDITIONS

> Perfect sunny and cool day at the LavaField. 7 strong got in and got the work done. This Q ran late 2mins, FAILURE, awarded myself punishment burpees as EC following the CoT in front of the PAX. Shout out to Danish and Slash for starting a lap mosey to get the crew rolling.

Warm Up (Circle of Pain)

SSH x 15 IC
Imperial Walkers x 15 IC
Windmill x 15 IC
Slow High Knees x 15 IC
Third Grade Exercise x 15 IC
Scissor Arms x 15 IC
SSH x 15 IC
Mosey to track

The Thang

ROUND 1

Merkin Mile (4 rounds)
25 Merkins
Run 400 meters

ROUND 2

Big Boi 100s (4 rounds, there and back is one round, 200 BBs total)
25 Big Bois
Run 100 yds

ROUND 3

Stadium Squatters (4 rounds)
50 Jump Squats
Run up and down the bleachers until you get to the other side, mosey back to the start

ROUND 4

Merkin Half Mile (2 rounds)
25 Merkins
Run 400 meters

MOM

LBCs (x 10 IC)
Outlaws (x 10 IC, both directions, keep the legs up)
Flutter Kick (x 10 IC)
Flutter Jacks (x 10 IC)

Moleskin

Planned to give the below but do technical difficulties with my phone, spoke into the learnings of failure as a leader. Spoke into why Preparedness is crucial to the success of a leader and today, I lacked in that discipline as I was not on time. No excuses, own it, learn and strive to never repeat it.

The Daily Discipline Of Physically Training The Body

A man’s Right relationship with himself–his Fitness–begins with his body

Because it is his most fundamental piece of physical equipment, a man must get it and keep it in the normal upright position at all times if he wants to be Effective. In fact, because Preparedness requires him to be ready for the unexpected (not just to get ready for the expected), the HIM (having turned Pro) is focused on gradually but consistently Accelerating his fitness level rather than merely staying in shape. Staying in shape is what Amateurs try to do.

These fragile bodies of ours are what we are given to house our souls. Life, the thing so precious to each person that he will fight tooth and nail to preserve it, is contained within this bag of flesh, muscle and bone we call the body. How can the soul prosper if the body withers? And wither it will, if we don’t put it into motion against continually steeper hills and heavier rocks. The body is made to be used. Let it lie fallow, and it will not produce a good crop. But if it is well plowed and carefully tended, the result will be a bounty of Preparedness.

> That’s a wrap, Lumbergh

March 10, 2021

Testosterone booster!

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Danish, Bunny, Samurai, Kiwi (FNG!), Sherpa (FNG!), Slash,

Conditions

38 and clear! Bring on the chilly dry Spring!

Warm up

Slow High Knees x 10

Arm Scissors x 10

Butt Kickers x 10

Windmill x 10

Imperial Walkers x 10

Third Grade Exercise x 10

Mosy to the platue hill by the track

The THANG

We all grabbed a rail at the bottom of the hill and spaced out. Completed the following exercises, first in a set of 5, then 10, then 15, then 20. We regrouped as a pax at the top of the hill and jogged down for a quick break in between sets.

Pull ups

Big Bois

Jog up the hill to the first plateau – Squat Jumps

Jog up the hill to the second plateau – Shoulder taps on the hard Count

Jog up the hill to the third plateau – Lunges on the hard count

Jog to the top of the hill – Merkins

Repeated OYO, starting back at 5, then 10, 15, and 20. Congrats to Slash and Danish who were able to finish before we mosied back to the rod.

6MOM

LBC x 25

Freddie x 12

Flutter Kicks x 13

LBX x 25

Moleskin

Shared that something I’d heard recently on a great podcast with a guy named Andrew Huberman who runs a sleep lab. He shared that ‘Testosterone makes effort feel good’. After hearing this I immediately thought of F3 and wondered how to best boost testosterone. Turns out one of the best ways is HiiT training. Several raging hard on jokes circled the group and will likely live with us forever now that we all have this curse of knowledge. F3 to start the day makes the rest of the effort of the day easier and rewarding. It sets the tone, and I love it.

Extra Testosterone brought to you today by Walkman

March 8, 2021

(03.08.21) More than Marginal Gains

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Stray Cat, Walkman, Danish

CONDITIONS

Cool, crisp, dry morning at the Lightning Rod. 4 HIMs got in the work and now ready to take on the week!

Warm Up (Circle of Pain)

Mosey to Field
SSH x 15
Windmill x 10 IC
Imperial Walkers x 10 IC
Monkey Humpers x 10 IC

The THANG

> 4 stations of work (ladder down 10 reps from 50)

Station 1 (Center of the Field)

50 Merkins
Mosey to Station 2

Station 2 (Parking Lot)

50 Squat to side Crunch
Mosey to Station 3

Station 3 (Bench Courtyard)

50 Box Jumps
Mosey to Station 4

Station 4 (Stadium Bleachers)

Tricep Dips
Mosey back to Station 1
Drop 10 reps and repeat stations, finish last round with 10 reps

6MOM

Small Flutter Kicks x 15 IC
Big Flutter Kicks x 15 IC
Flutter Jacks x 15 IC
Hold Six Inches
LBCs x 15 IC
LBX x 15 IC

Moleskin

In 2010, Dave Brailsford faced a tough job.

No British cyclist had ever won the Tour de France, but as the new General Manager and Performance Director for Team Sky (Great Britain’s professional cycling team), Brailsford was asked to change that.

His approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

They started by optimizing the things you might expect: the nutrition of riders, their weekly training program, the ergonomics of the bike seat, and the weight of the tires.

But Brailsford and his team didn’t stop there. They searched for 1 percent improvements in tiny areas that were overlooked by almost everyone else: discovering the pillow that offered the best sleep and taking it with them to hotels, testing for the most effective type of massage gel, and teaching riders the best way to wash their hands to avoid infection. They searched for 1 percent
improvements everywhere.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

March 6, 2021

(03.06.21) AO Dosey Doe

AO: > LavaField

QIC: > Lumbergh

PAX: > Tater Tot, Andy, 2 Chainz, Cherokee, Samurai, Slash, Danish

CONDITIONS

Beautiful day at LF! 39 degrees to start, warmed up as the PAX got moving. Clouds parted and some bright orb popped out to greet us. Lot’s of mumblechatter today, PAX was awfully spicy…so we kicked up the effort level on the beatdown.

Warm Up (Circle of Pain)

400m Mosey
Windmill x 20 IC
Imperial Walkers x 15 IC
Slow Squats x 15 IC
Monkey Humpers x 10 IC
Butt Kickers x 15 IC
SSH x 20 IC

The THANG

> 4 stations of work (3 rounds of each w/ partner)

Station 1 (Stadium)

Frog Hop up stadium stairs + 10 Merkins EC, Mosey down back side of stadium to partner (Partner 1)
Single leg step ups till Partner returns (Partner 2)
After Partner 1 finishes, switch exercise
Each partner does 3 of each
Mosey to Station 2

Station 2 (Baseball Field)

Bear crawl up hill, 10 Decline Merkins EC, Bear Crawl down hill (Partner 1)
Coupon Curls (Partner 2)
After Partner 1 finishes, switch exercise
Each partner does 3 of each
Rifle carry to courtyard (other partner broad jumps alongside, switch half way)

Station 3 (Courtyard)

Murder Bunny to the end of the courtyard, 10 Incline Merkins EC, Murder Bunny back (Partner 1)
Squat (Partner 2)
After Partner 1 finishes, switch exercise
Each partner does 3 of each
Racked carry to track (switch half way to other partner, other partner Al Gore’s Through the Woods)

Station 4 (Track) – Only completed on round due to time

Lunge Walk to 50 yard line, 10 Pull/Jump Ups EC, Run back (Partner 1)
Big Bois (Partner 2)
After Partner 1 finishes, switch exercise
Each partner does 4 of each
Mosey to endzone

6MOM

Flutter Kicks x 15 IC
Flutter Jacks x 15 IC
Pickle Pounders x 10 IC
Pickle Draggers x 10 IC
Plank to finish

Moleskin

Men make history and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous, skillful leaders seize the opportunity to change things for the better. —Harry S. Truman

A Shared Leadership Team requires Trust, Shared Virtue and mutual Competence between its Members

Trust is critical within a Shared Leadership Team (a SLT) because the decisions the Team makes will result in Outcomes that affect the larger Group. The SLT of a Community or Organization is ultimately responsible for the well-being of all its Members. As the proverb goes, for lack of guidance, a nation falls. If the SLT provides poor guidance the Group cannot Prosper. Knowing that, the Members of a SLT must have absolute Trust in each other’s motives and judgment. If they cannot rely on each other, the Group they serve cannot rely upon them.

Shared Virtue is unity in the Group’s Essentials. The Essentials are those Standards of moral excellence that cannot be compromised. Some Essentials are universal (in that they apply to all SLTs) while are others are specific (in that they are unique to a specific SLT).

The universal Essentials for all SLTs are F3’s Leadership Virtues:

Candor: graciously telling the hard Truth and demanding to hear it from others
Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
Consistency: to be unchanging in nature, Standard or effect over time
Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
Courage: setting aside fear to turn hardship into grace

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

February 26, 2021

(02.26.21) Franklin Mountain Summit

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Slash, Danish, Stray Cat, Bunny, Samurai, Herbie, Walkman

CONDITIONS

> 8 PAX strong this morning, casual 8 as Walkman defined it. Mellow 42 degrees, a little wet and windy, perfect way to summit the Franklin Mountain grinder!

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 3 rounds.

Run to the Franklin Statue
50 merkins
Run back to track and back up to Franklin Statue
50 big bois
Run back to track and back up to Franklin Statue
50 squats

Encouragement was rampant this morning, PAX was positive and kept moving! It’s a great to be alive and pushing thru a gasser of a beatdown.

Mosey back to LR!

6MOM

> Finished on the 6,

LBC x 20 IC

Moleskin

An unfit man is a slave to his lack of self-control

Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .

The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

> That’s a wrap, Lumbergh

February 24, 2021

A man needs help to get right

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Sandbag, Samurai, Slash

Conditions

A cold clear 33 degrees met us this morning. Wet ground lead to some chilly fingertips!

Warm up

Mosied to the track and did 3/4 of a lap with some high knees, butt kickers, and skip jumps. Circled up in the end zone for Windmill x 12, Arm scissor x 12, Third Grade x 12, Imperial walkers x 12.

The THANG

Round 1: Bear Crawl / Broad Jumps alternating every 20 yards down the field. Everyone picked up the six when they finished, then we jogged back as a PAX.

Round 2: Same as above, adding 15 jump squats every 20 yards

Round 3: Same as above, switching to 10 merkins every 20 yards instead of jump squats.

Teamed up and grabbed a bar beside the track. One partner held plank while the other completed 10 pullups, 10 big bois, 10 decline real peter parkers, and then lunge walked across the track and back. Most teams completed ~3 rounds!

6MOM

Frozen Freddie Mercuries (a freddie with a pause to the four count on each side) – x 12

LBX x 25

Flutter Kick x 12

Repeated each.

Moleskin

YHC shared a testimonial of A man needing help to get right. I had a brutal week last week and it lead to some serious struggles this weekend. I skipped the workout Friday, when I Really needed it the most, and my weekend was depressed and anxious, something I don’t deal with in my life. I was excited for Monday because by then I knew I needed the pax and the pickup of a beatdown. And (spoiler alert) it worked. I’m in a much better place because of it. Lumbergh and Slash shared reinforcement of it being ok to feel, and to acknowledge that is actually a sign of strength. Sandbag shared along the same lines. Great pickup by the PAX!

Walkman

February 8, 2021

(02.08.21) Super Bowl Shake-off

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Samurai, Danish, Stray Cat

CONDITIONS

> 4 solid HIMs overcame the Super Bowl influenced fartsack and started they day off right! Nice shake off session to get us loosen up from the weekend beatdown and Super Bowl indulgence. A little warm-up, a few extra stretches, and some strength/cardio work, finished with a little core!

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 track. Stopped above the stairs for a quick stretch session. Arm across the chest (each arm), arms behind the head (each arm), and calf stretch on the stairs. Finished with a little mosey to the track and completed 5 inch worms (hand walk out, leg walk in)

The THANG

As many rounds as possible before mosey back to LR for COT.

Run 400 meters
10 merkins
20 squats
30 big bois

While wrapping up our last round, we all took a pause to witness another launch of Space-X satellites (well, at least that’s what we hoped it was 🙂 ).

Mosey back to LR!

6MOM

> Finished on the 6,

Flutter Jacks x 20 IC
LBX x 20 IC
Pickle Pounders x 10 IC
Pickle Draggers x 10 IC

Moleskin

> Inspiration from “Pursuit of Happiness”

Will Smith in the “Pursuit of Happiness” addresses his son and says these words of guidance, “Don’t ever let someone tell you, you can’t do something. Not even me. You got a dream, you gotta protect it. People can’t do something themselves, they want tell you can’t do it. You want something, go get it. Period.”

> That’s a wrap, Lumbergh

February 6, 2021

(02.06.21) IPC Me, Please!

AO: > LavaField

QIC: > Lumbergh

PAX: > Danish, Andy, Tater Tot, Samurai, Cherokee, Slash

CONDITIONS

A perfect morning at the LavaField, 7 HIMs came out ready to work. Little did they know that their Q missed IPC, so we drew some inspo from 2019’s challenge and put the smackdown on em!! No better guys I’d rather grind through a beatdown with. Clap it up, PAX!!

Warm Up (Circle of Pain)

SSH x 20 IC
Imperial Walkers x 15 IC
Slow High Knees x 15 IC
Monkey Humpers x 10 IC
Butt Kickers x 15 IC
Squats x 15 IC
Jane Fonda’s x 10 IC (toe down, normal, toe up, switch legs)
SSH x 20 IC
Finished with a 23 IC Plank while Danish grabbed an extra coupon for a late arrival

The THANG

> Iron Pax Inspired Beatdown (4 rounds of the below)

Blockees x 10 EC
Shoulder to Shoulder x 20 (EC, each shoulder movement = 1)
Incline Merkins x 30 EC
Racked or Goblet Squats x 40 EC
Block-ups x 50 EC
Run 1600m (Rd 1), 1200m (Rd 2), Run 800m (Rd 3), Run 400m (Rd 4)

6MOM

Big Bois x 20 EC IC

Moleskin

Movement is a release of energy (QSource Q2.2)

Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.

Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.

A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.

https://f3nation.com/q/influence/

Announced that we had an OTB in support of the Special Olympics of Oregon. Danish, Slash, and myself were off to complete a 5k followed by Polar Plunge. Great start to our weekend!! Couldn’t be more proud of this PAX.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh