Tag: Mad dog

Posted on

(04.15.23) – SPRING into action!

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, One Cent, Prodigy, Ghost, MadDog, Blue Steel, Output

Conditions

Sunny Spring day in Happy Valley!

Warm up

  • 1200m lap
  • SSH x 15
  • 3rd Grade Exercise x 15
  • Daisy Pickers x 5 (each leg)
  • Quad Stretch x 5 (each leg)
  • Downward Dog x 5
  • Calf Stretch x 5 (each leg)
  • Slow High Knees x 10
  • SSH x 15

The Thang

Line the PAX up the endzone

Round 1:

  • 100 Straight Leg Freddie Mercuries (EC)
  • All out 100 yards and mosey back
  • 100 Flutter Kicks (HC)
  • All out 100 yards and mosey back
  • 100 Scissor Kicks (HC)
  • All out 100 yards and mosey back

Round 2: Head to the Bleachers

  • 50 Decline Merkins
  • Sprint up the stairs and down the back side x2 , return to original spot
  • 50 Dips
  • Sprint up the stairs and down the back side x2, return to original spot
  • 50 Incline Merkins
  • Sprint up the stairs and down the back side x2, return to original spot

Round 3:

  • 100 Curls
  • Run 100 yards and back @ 100% pace
  • 75 Two Hand Rows
  • Run 100 yards and back @ 75% pace
  • 50 OH Presses
  • Run 100 yards and back @ 50% pace
  • 25 Man Makers
  • Run 100 yards and back @ 25% pace

COT

Men are called for Community

I wanted to take this time to share a bit about myself and be vulnerable. I’ve recognized over the last several years, thru COVID and a 100% remote work the last 2 years, my life has become much more isolated.

We often say, Iron sharpens Iron. But the full verse from Proverbs 27:17 is ‘As iron sharpens iron, So one person sharpens another.’ We are called to share in community with other men. I realize how much I truly lack close relationship with other guys. I’ve been praying and asking for someone to come in and help me regain this connection but soon realized that wasn’t what God was calling me to do. After seeing several different moments over the last 6 months, and many, many conversations with M, I finally reached out to buddy at church for help and conversation.

I’m proud to say that this is helping. My purpose in sharing this today is to let you know that no man (person) is fine at all times, regardless of how good the situation is perceived or sometimes what is quickly said, for those that are in your life that you care about, check in with them. When they answer the question of ‘how are you’ with a quick ‘Good, thanks’, press in and ensure that’s the case. When the answer is hesitated on, that is also a good measure for leaning in.

Are care about you all. Let’s keep building our selves up

That’s a wrap

-Lumbergh

Posted on

(04/23/22) – Good MANing To Ya!!

AO: OTB –> Canby Grove Christian Center (Estacada First Baptist Church Men’s Retreat)

QIC: Lumbergh

PAX: Deacon, Ghost, Stray Cat, Mad Dog, Fishman, Output, Rubik, and 5 FNGs (Hoist, FlashCube, Puddles, Catan, CReality)

Conditions

Cool and damp, perfect gloom for sharpening iron.

F3 Mission

F3 stands for Fitness, Fellowship, and Faith. We come together to make in fitness first but stay for fellowship, and cement our dedication thru faith. These workouts are free, peer lead. I am not a professional, please modify as you see fit.

Warm up

  • SSH x 20 IC
  • Windmill x 10 IC
  • Arm Scissors x 10 IC
  • Slow High Knees x 10 IC
  • Butt Kickers x 10 IC
  • Halos x 10 IC
  • 3rd Grade Exercises x 10 IC
  • SSH x 20 IC

The Thang

Mosey through the camp.

Bataan Death March: Game of catch me if you can. Last in line drops and completes 3 burpees, runs to the front of the group. Mosey till all have completed burpees

Mosey back to field. Partner up, next on the menu: BOMBS.

Partner 1 runs to the end of the field and back. Partner 2 maxes out as many reps as possible on the below.

  • Burpees x 50
  • Overhead Claps x 100
  • Merkins x 150
  • Big Bois x 200
  • Squats x 250 (dropped due to time)

Next Round : ANIMAL MOVES

  • Bear Crawl to end of the field, mosey back
  • Bunny Hop to end of the field, mosey back

6MoM

  • Flutter Jacks x 20 (IC)
  • Flutter Kicks x 20 (IC)
  • Leg Raises x 20 (IC)

COT

Biblical Manliness and Connection to F3’s Mission

Biblical manhood can be boiled down to five basic principles, which each man is expected to conform to. These are

  • 1) Humility before God
  • 2) Control of his desire
  • 3) Protect his family
  • 4) Provide for his family
  • 5) Lead his family

Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.

Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.

F3 was born on January 1, 2011. Its initial purpose was to give men a way to improve their lives by exercising together as part of a workout community. While that worked, we quickly realized that the members of F3 needed more than just physical fitness to improve their lives. They also needed help in mastering their leadership skills. Their families, their workplaces and their neighborhoods were all communities that needed leadership just as much as the F3 workout community did. From this need, F3’s mission of the invigoration of male community leadership evolved.

That’s a wrap,

Lumbergh