Tag: lumbergh

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Legs? Where were going, we don’t need legs.


AO: > Lightening Rod

QIC: > Walkman

PAX: > Lumbergh, Angus, Danish, Buck, Bunny, Herbie, Booch, Crazy chicken



CONDITIONS

> 50 degrees with shining stars greeted our largest native PAX at the Lightening Rod. The Hillsboro crew made the commute and were really, really glad they didn’t have to walk home. Angus looked like he’d completed his 3 miles already and there was some light chatter before kicking things off.

Warm Up (Circle of Pain)

> Warm up circle of Slow High Knees x 20, Imperial Walkers x 20, and Arm Scissors x 20 prior to a circuit of lunge walks and Real Peter Parkers (RPP’s). Everyone picked a bench and did 10 RPP’s (Decline Pushup w/ a peter parker), then lunge walked to the middle and back, then a set of 9….8…7…..all the way to completion. YHC was overzealous in design the night before and thought an RPP should contain an extra pushup between each leg of the Peter Parker, but the first set of 10 set him straight and we corrected the exercise for all. Arms, shoulders, and legs properly warmed up, we mosied to the football field.

The Thang

> Everyone lined up on the goal line and we proceeded to sprint to the 20, complete 20 LBC’s, and backward lunge back to the goal line. Repeated to the 40 (40 LBC’s), the opposite 20 (60 LBC’s), the opposite 20 (80 LBC’s), and then all the way to the opposite goal line for 100 LBC’s to finish. We leave no man behind, so everyone picked up the six and supported the final LBC’s and final run together. We had a few minutes to spare, so we ran over to the wall and completed wall sits with Cherry Pickers x 15, Overhead Press x 15, and forward arm circles x 15, because who needs legs and shoulders anyway? Mosied back to the Lightening Rod.

6MOM

> Plank x 25, Side Plank x 15 on each side, Hollywoods x 15 on each side, Freddie Mercury’s x 15, Plank x 20 to round it out.

Moleskin

> Shared the ‘Get Right’ Q as encouragement and direction for the PAX. Angus reminded us of the analogy of having a flipped over boat while trying to cross a river. You must rightside the boat, and get back in, to make any progress towards your goal.

> Today’s beatdown brought to you by Walkman

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Shothouse 1000 (F3Chattanooga)

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Lumbergh (Q), Walkman, Buckin’ Bobcat, Danish, FNG

Conditions

> A perfect Oregon morning, 54 degrees, also known as ‘Gettin’ After It Weather’ or ‘GAW’…yes, I just made that up!

PAX was there, ready to blast, Lumbergh (Q) late to the party, arriving early by 1 min…might need some 2nd F to get this thing tightened up. FNG rolled up in time for joining in SSH.

Warm Up (Circle of Pain)

> At the LR:

SSH x 20, Imperial Walkers x 10, SSH x 15, Little Baby Circles (Fwd & Bkwd) x 10, Scissor Arms x 15, SSH x 10

Mosey to Track for the THANG..

The Thang

> Kicked off with 10 inch worms (hand walkouts to plank, walk legs to hands, repeat for count)

100 of each exercise below, run to top of bleachers after completion of each exercise

  • Merkins
  • Burpees
  • Dips
  • Squats
  • Big Bois
  • Shoulder Taps (Hard Count)
  • Alternate Side Lunge (Easy Count)
  • Squat Jacks
  • Plank Jacks
  • LBCs

None of the PAX completed the THANG, mosey back to LR…mummblechatter on the mosey, Lumbergh (Q) called out PAX for not getting it done (self included), put PAX on notice >F3Chattanooga must be fitter if they can get it done< let PAX know that we’ll be doing this again to measure progress.

6MOM

> LBCs x 25

Moleskin

Three variations of kindness:

‘Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.’ -Ephesians 4:32

“As a mother even with her own life protects her only child, so should one cultivate immeasurable loving-kindness towards all living beings.” — Buddha, The Metta Sutta

‘The Golden Rule: Do unto others as you would have them do unto you.’

Emphasis on kindness and provided multiple views of similar applications and approaches to life, depending on your own personal mantra and/or faith principles. Implored the PAX to take up this offering b/c nothing is promised, all we have guaranteed is the day in front us. Be present, be kind, show up, lead with kindness, pick those up who fall, so when you fall they are there to pick you up, be humble.

Shared a recent situation where my sister-in-law was in a horrific car accident (this past Sunday which caused me to prioritize family and miss the Monday post). Her car was t-boned as a car ran a red light, flipping her vehicle, needed assistance to even get out. Fortunately, came out relatively unscathed (whiplash and shoulder sprain). Take away is that in a second your life can and will change, how we behavior and navigate the life we are given will certainly shape not only the life we have on earth but the legacy we leave on it.

Wrapped up with Count-A-Rama and Name-O-Rama. Had a new FNG, Jonah…learned a bit more about him (lots of options Jonah and the Whale, Jonah Hill inspos), ultimately arriving at nugget of info from how/where he met his wife. PAX introducing ‘DOCKERS’.

> Last call, Lumbergh

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Mike Tyson Runs?

AO: Lightning Rod

QIC: Angus

PAX: Lumbergh (Q), Angus, Danish, Walkman, Tater Tot

Conditions

55 Degrees with clear skies. No tears, grind for weekend beers!

Angus was early, yet again, holding strong to never being late. Danish was zoning, ready to crush whatever came his way. Walkman waffled between showing off his new manicure or getting the gloves he left in his car to assist with coupon work (jk on the manicure part). Warm up started and out of the fryer popped Tater Tot, slightly tardy but HERE, that’s more than most!

Warm Up (Circle of Pain)

SSH x 20
Imperial Walkers x 15
SSH x 20
Scissor Arms x 15
SSH x 20
Third Grade Exercises x 15

Mosey to the Track with Coupon, if you stop you squat (x 10 as a PAX)

Place coupons at the 50 yard line of the track, split into two groups

The Thang

Alternating stations, start with run, complete your station, run again complete other station (goal is 5 rounds of each finishing with the run)

Run 400m

Station 1 with Coupon
Thrusters x 10
KB Swing x 10
Curl to press x 10
Weighted Squat x 10
Vertical Block Press (on your six) x 10

Run 400m

Station 2 without Coupon
Burpees x 10
Mike Tysons x 10
Big Bois x 10
Spread Eagle x 10
Box Cutters x 10

Run 400m

Banter — Walkman/Angus/Lumbergh joked about time management with recent Qs, Angus showed true leadership admitting time gap in recent Q and the ability and agility and utter BS required to fit in an impromptu 5 min exercise…

PAX was laughing a lot this Friday, in between some major huffing and puffing, glad to see the 2nd F growing deep roots in the Portland Gloom.

Mosey back to the Courtyard

6MOM

Flutter Kicks 15 count, LBCs 15 count, Plank ran out the clock

Moleskin

https://f3nation.com/commitment-q3-9/
Comprised of two components “unwavering LOYALTY to the group and the unflinching DETERMINATION to accomplish it’s mission.”
  1. Loyalty requires the abandonment of self, HIMs put the interest of his group and the needs of its members before their own.
  2. While loyalty manifests itself most often in the things a man won’t do, determination is measured by the things he will and does do.

F3Portland is only as strong as those standing next to you. Invest in each other, commit to the mission, and lead more FNGs to this wealth of knowledge, strength and brotherhood.

_that’s a wrap, Lumbergh

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Deck of Death for VQ

AO: > Lightening Rod

QIC: > WalkMan

PAX: > Angus, Lumbergh, Walkman (VQ)

Conditions

> 60 degree’s and overcast, most of the smoke was gone, light drizzle to cool us off as we headed back for 6MOM.

Angus and Lumbergh both there early to help me kick off my VQ.

Warm Up (Circle of Pain)

> Mosy with Good Morning Merkins (GMM’s) and a ticket check at every curb, price of admission was (20) calf raises on the way to the track.

High Knees x 15, Butt Kickers x 15, Squat x 10, Imperial Walker x 15, Scissor Arms x 15

The Thang

> Deck of Death

  • Diamonds – American hammers
  • Spades – Freddie Mercury’s
  • Hearts – Burpees (duh)
  • Clubs – Peter Parkers
  • Jokers – stair run

Missed the last 6-8 cards, including some high heart cards due to

6MOM

> No Mary’s as DoD took longer than expected.

Moleskin

>

I’m working on taking my family and career in a new direction and I’ve been re-acquainted recently with how difficult it is to bump, forcefully and intentionally, into our own limits, boundaries, and ceilings. When we find the true edge of our capabilities it’s scary, the path is unknown, the outcome isn’t certain, and our character limitations flare. Our defaults kick in; to retreat, doubt, and redirect. As men, our natural reaction to this instinct is often to push harder – that’s one of the reasons I love this group, it re-enforces that instinct to push because we are often capable of so much more than we think. But growth – in emotion, skill, perspective, and character do not always follow the growth path of our physical bodies and the associated mental strain. The instincts we hone in the gloom are often incredibly valuable, they forge our character in meaningful ways, and sometimes they are at odds with true leadership. As I was preparing for this I was drawn to a book that was shared with me a few years ago, by my coach, that helped me grow substantial as a leader, father, husband, and man. In the tao of leadership, it is said, “I am at peace, and have energy to spare, because I am not resisting what is happening.” This can only be the case when we are present, observing what is happening in a humble effort to understand how things happen. In these moments, we are afforded a rare opportunity to redirect the outcome – the one we’ve been pushing so hard to accomplish – into the river of what is possible. To become a part of Tao in a way that we could never have intended, but that may ultimately serve us more in alignment with our vision and values. Doing this requires courage, presence, and humility.

With that, I’d like to close us out in an offering. It’s important for everyone to note that while the third F in F3 is faith, this is not a religious entity. We acknowledge faith as a belief in something outside ourselves. And while I am not religious in any formal sense, I have a tremendous amount of respect for speaking good things into the world, and into the lives of the people I care for. And so with that, If you’ll accept it, I’d like to offer this. May you be courageous enough to look into the face of your challenge and ask what it has to share with you, humble enough to listen, and present enough to decide what to do with what you hear. May you be at peace, have energy to spare, and not resist what is happening.

> Walkman