Tag: Samurai

Posted on

(07.31.21) – Coupons….again

AO: Lava Field

QIC: 2 – Chainz

PAX: Stray Cat, Samurai, Lumbergh, Slash, Slumberkins

Conditions

Slightly overcast and a touch sticky, perfect opportunity to get our sweat on.

Warm up

Some early chatter about 5 Q’s straight with coupons. Couldn’t let the men down.

One lap mosey

  • SSH x 25 IC
  • Windmills x 15 IC
  • SSH x 20 IC
  • Third Grade Exercises x 15 IC
  • SSH x 15 IC
  • Scissor Arms x 15 IC
  • mosey to breezeway and grab some wall
  • Little Bitty Arm Circles x 10 IC (FWD/BWD)
  • Cherry Pickers x 15 IC
  • Seal claps x 10 IC
  • Overhead claps x 10 IC
  • Dive bombers x 10 IC (down-out-back-up)
  • Merkins x 10 IC (hold at bottom for 2/3)

The Thang

Repeat each circuit 4 times. 12 Reps of each exercise.

If done early pick up the six.

ROUND 1

Decline Merkins, Lunges, Flutter Kicks

Travel: Broad Jumps across the field (short direction)

Perform all exercises on the other side. Repeat until you’ve completed the circuit 4 times. 

ROUND 2

Block Curls, Block Squats, Big Bois

Travel: Rifle Carry — down and back across the field (short direction)

Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.

ROUND 3

Release Merkins, Jump Squats, American Hammer

Travel: Bear Crawl 1/2 way across the field (short direction). 

Perform all exercises at each stopping point. Repeat until you’ve completed the circuit 4 times.

We got in one round and had to call it due to the time.

Finished round one in center off field so moved straight to 6MOM

6MoM

  • LBC, Flutter kicks, planche pulses , side sit-ups

COT

Pride and it’s dangers

Pride can be a damaging trait. It makes it hard for us to see and admit mistakes, it puts unnecessary pressure on our relationship, and openly demonstrates a lack of care for others. Pride will also prevent us from asking for help when we need it most.

Slash – Pride can manifest itself in our reaction to our M. Try to take just a couple seconds to pause before responding to let that initial defensive reaction pass. 

Lumbergh – outside pressures and having to keep our pride in check at work can cause pent up emotional releases towards our closest relationships, specifically our families. .When you sense the change try to separate yourself from the situation rather than reacting in the moment. 

Slumberkins – had an opportunity to check his pride recently and was able to turn it into a learning moment. 

Stray cat – as he has grown in his career he has learned to respond by assuming he is wrong even when he might be right and allow himself the time to do the research and then respond with facts not emotions.

Appreciate the VQ support out there!

-2-Chainz

Posted on

(07.30.21) – It’s just 5 rounds, bro!!

AO: Lightning Rod

QIC: Lumbergh

PAX: Stray Cat, Free Lunch, Samurai, Kiwi

Conditions

Warm and balmy start to the day. Felt like Florida!

Warm up

  • SSH x 10 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Big Flutter Kicks x 10 IC
  • Scissor Kicks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC (toes point in, toes straight ahead, toes point out)

The Thang

Mosey to the grass hill

ROUND 1

  • Start at the bottom of the hill
  • 1 Coupon Curl
  • Murder Bunny to the top
  • 2 Coupon Curls
  • Rifle Carry down
  • 3 Coupon Curls
  • Murder Bunny to the top
  • 4 Coupon Curls
  • Rifle Carry down
  • 5 Coupon Curls

ROUND 2

  • Start at the bottom of the hill
  • 5 Coupon Curls, 1 Coupon Squat
  • Murder Bunny to the top
  • 5 Coupon Curls, 2 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 3 Coupon Squats
  • Murder Bunny to the top
  • 5 Coupon Curls, 4 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats

ROUND 3

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 1 Coupon Row
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 2 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 3 Coupon Rows
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 4 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows

ROUND 4

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 1 Coupon Swing
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 2 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 3 Coupon Swings
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 4 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings

ROUND 5

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 1 OH Press
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 2 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 3 OH Presses
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 4 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 5 OH Presses

Mosey back to the LR

6MoM

  • 20 Leg Raises x IC EC

COT

Accountability and Mentorship

As iron sharpens iron,
    so one person sharpens another. Proverbs 27:17

Iron by itself will rust, become impossible to use, however with friction and effort from other iron, it can be sharpened.

The point of this message is we can’t go at this alone, we need others in our life to improve ourselves, just as others need us to be better. Lock shields, bare all, get skin in the game, and be honest about it. Your Level of health is directly related to your level of honesty. Admitting our weaknesses and being transparent is the true sign of strength. We know what it takes to meet our goals but are we always honest? My challenge to each of you is to look inward and see what it takes to unlock this level of honesty so that you can achieve your goals.

That’s a wrap

-Lumbergh

Posted on

Say Yes to the Gauntlet!

QIC: Walkman

PAX: Kiwi, Lumbergh, Houdini, Free Lunch, Samurai, Stray Cat, Whitney

Conditions

60 degrees and overcast, perfect weather to launch the Gauntlet! Pax trickled in just in time as we all figured out parking and where the flag should go at the new AO.

Warm up

Started with two laps of a 6 man run at a casual mosy. Houdini put a little flare on it at the end but Lumbergh chased him down and slowed it down again. Circled up on the football field for Windmill x 10, Slow High Knees x 12, Monkey Humper x 10, Third Grade Exercise x 10 then mosied to the tennis courts and found ourselves among a herd of sleeping exercise equipment – three coupons, a jump rope and some battle ropes.

The Thang

The PAX partnered up, with one doing an exercise while the other ran gassers to each of the three tennis courts and back. Exercises were Alternating Arm Battle Rope, Jump Rope, Real Peter Parkers, 10 point coupon Press, KB Swing, Bonnie Blaires, and Alternating arm merkins on a coupon. After each partner completed the movement/gasser combo, we switched and quickly got into the next exercise. A lot of good competition emerged among the runners – racing back and challenging each other. We completed three rounds: in round 1 we ran all three tennis courts, in the second just the first 2, and in the last just the first tennis court. PAX pushed hard and finished strong and mosied back to the field.

6MOM

Completed 2 minutes of plank and 2 minutes of LBC’s (60!).

COT

I shared my joy at launching the new AO and reflected on ‘saying yes’ to new things. I’m here because I said yes at a BBQ with Beach Bum, and the impact of that one YES has been significant in my life and the lives of others. Lumbergh shared that his life was shaped by one ‘yes’ in his early 20’s to drive a car across the country. Stray Cat shared that he’s in a much different place mentally and physically because he said yes. YHC encouraged the PAX to look at their lives and find opportunities to say YES.

Free Lunch shared that he has a friend who isn’t anywhere near fit enough to keep up and how we would handle having someone like him join – we dicussed communicating ahead of time and building a workout where he’d feel challenged along side the PAX but not excluded because of the fitness requirement (a very you V. you workout). Kiwi shared his brother is in the same place they came up with an idea to host a separate workout for them – to help catch them up and make them feel welcome – We’d love to support this! Make it happen Men!

Lumbergh challenged the PAX to lean in to the Gauntlet, especially in this inaugural month. and for all of us to be more active and organized (posting in threads, right channels, etc) in slack. This is really important as we scale – for organization and for community building.

Great work Men!

Walkman

Posted on

6/23/2021 – Breathe in….

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Giggles, Kiwi, Samurai, Beach Bum, Quads, Ghost

Conditions

A balmy 65 as YHC made it just in time due to some gastrointestinal distress.

Warm up

We started with an eleven minute guided Wim Hof breathing exercise. Then we Bear Crawl Batoned to the tennis courts. This is a six man run where everyone is bear crawling, and the last person stops to do 5 burpees before running to the front of the bear crawl train. I blame beach bum for bringing this into our local exicon.

The Thang

We split into two groups on each side of the tennis court. We fish boned our way down and back. Completed a set of cave dwellers (gorilla walk or bear crawl with 5,10,15, and 20 merkins at each court, no standing up) on the way down and on the way back Frog Jumped with (3) squat jumps at each line. YHC had initially though of 5/10/15/20 squat jumps but it runs out (3) was plenty! Then completed another set of high intensity fish bones down and back. Mosied slowly back to the rod as we caught our breath.

Mosey to LR

Completed another 11 minute guided Wim Hof breathing exercise.

COT

I shared that I had been in Denver the weekend before, attending the memorial of my friend who took his own life recently, Tom Zimmer. We also helped clean out his house alongside his family. It was an intense, emotional, and hard weekend that was cathartic for many. At the memorial, many people shared stories and perspective on Tom. One thing stood out to me that I wanted to share with the PAX. Tom worked with a guy named Townsend Warlod (one of the coolest names ever yea?) in a program built around creating your exceptional life. Townsend learned of Tom’s death and reached out to his parents, and shared with them a ‘Declaration’ that Tom had written, affirming himself and his unique talents/perspective. It was shared openly at the Memorial and was title ‘On Becoming Tom Zimmer.’ It was deeply moving, and while I don’t feel comfortable reposting it online, I will share my two favorite take aways as I did in the CoT:

  • No one should be expected to know exactly what I want or need. So tell them.
  • I don’t owe a long term duty to what doesn’t serve me.

Big thanks to the PAX for letting me share something deeply personal and moving, loved the support.

Walkman

Posted on

(05.28.21) Morning Merkins with Big Ben


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Samurai, Face Plant, Kiwi, Walkman, Free Lunch, Murse, Danish, Giggles, Stray Cat, Slash



CONDITIONS

> What a day, what a day. Revved up the lungs, arms, and legs to wrap up to week. 12 strong to start the day, perfection!

Kicked off the workout walking thru the 5 Core Principles of F3:

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 6 rounds.

  • Start on the track, run around the track to the away stands and up to Franklin statue
  • 25 merkins
  • Run back to track
  • 10 Burpees
  • 20 Squats
  • 30 Big Bois
  • Repeat!!!

Mosey back to LR!

6MOM

> Finished on the 6,

  • LBC x 20 IC

Moleskin

How Gratitude Changes You and Your Brain
New research is starting to explore how gratitude works to improve our mental health.

I recently read this article and found it’s insights fascinating. The link is posted in the backblast for you all to read deeper but the highlights of the study found these 4 results rang true:

  1. Gratitude unshackles us from toxic emotions
  2. Gratitude helps even if you don’t share it
  3. Gratitude’s benefits take time
  4. Gratitude has lasting effects on the brain

https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

And with that, I’m grateful for each of you and the effort you’ve been given over this last year. Whether it was helping me or the man next to you thru a dark or thru the best and brightest of days, I know I count on you. You are men of character. Keep laying bricks.

> That’s a wrap, Lumbergh

Posted on

(05.17.21) UBB Day


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Free Lunch, Danish, Lumbergh, Walkman, Stray Cat, Face Plant



CONDITIONS

> 8 PAX to kick off the week right. About 57 and dry – no hoodies today!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Third Grade Exercise x 15 IC
  • Windmills x 15 IC
  • Donkey Kicks x 10 IC (each leg)

Its a great Monday – some chatter about the weekend and the fact that it’s my last Q.

The THANG

Everybody picks up their coupons and fast walks to the football field. Pick up coupons and mosey down the field, every 20 yards hitting 2 exercises at X number of reps until the touchdown line, completing 5 sets. Turn around, and start the next exercise. 10-20 count between sets.

x10 curls & x5 skull crushers

x10 squat to shoulder press & x10 incline merkins

x10 kettle bell swings & x10 rows (5 on each side)

x10 deadlift & x10 mountain climbers

Lumbergh finished early and was hitting some merkins. Looked like a good idea to me.

x20 Merkins as a group IC (hard count)

6MOM

  • x15 Merkins as a group IC (hard count)
  • x50 LBC IC
  • x25 plank IC
  • x10 shoulder taps IC
  • x10 Merkins IC

Moleskin

Appreciation and Gratitude for F3

Discussed how much F3 has meant to me during the last year with the pandemic and being laid off etc. It truly motivated me and gave me purpose during a stagnant and bleak period of my life. I thanked everyone for giving me the opportunity to Q and grow as a leader. It hasn’t always been perfect, but it has really pushed me to keep getting better and improve. F3 has, as simple, as it seems given me the 3 Fs. Obviously fitness, but also faith in something bigger than myself, and fellowship with a great group of guys I hope to keep in contact with long into the future. It has been awesome watching F3 Portland grow, and now new pax are stepping up to Q. I am excited to help contribute to their success in any way I can and continue posting hard as I get ready to leave the country. Moment of silence for appreciation and gratitude for F3 or anything else on your mind.

> Over and Out for the last time as Q in Portland (at least for awhile),

Bunny

Posted on

(05.10.21) Coupon Day


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Herbie, Kiwi, Samurai, Free Lunch, Ghost, Danish, Lumbergh, Walkman, Stray Cat



CONDITIONS

> 11 PAX to kick off the week right. About 47 and dry – great conditions.

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Third Grade Exercise x 12 IC
  • Windmills x 12 IC
  • Slow High Knees x 15 IC
  • Donkey Kicks x 10 IC (each leg)
  • Monkey Humpers x 15 IC

The THANG

Everybody picks up their coupons and fast walks to the big hill. Leave coupons at top of the hill, and partner up into groups of 2 at the bottom. While 1 partner is running up hill and doing x25 of a coupon exercise, other partner waits in plank. Partner doing coupon exercises finishes and runs back down hill, partners then switch. This is done until 200 reps are completed per team, 100 for each partner.

x200 Coupon Swings

x200 Curls

stationary partner switches planks for popping a squats or regular squats for next set of reps

x200 shoulder press

6MOM

  • No time

Moleskin

Being able to learn from others

Discussed how easy it is to get set in our ways as we get older, thinking we have it all figured out, and stop learning from others. Talked about the importance of being willing to learn new things, and open to criticism and advice. Meeting and learning from new people is so important to continued growth in life. We are lucky to have this amazing fellowship, with guys that really want to grow. As we grow in numbers, I think it is important to recognize the benefits of new perspectives and voices. I challenged all pax to be open to learning from others in their daily lives. The Pax shared some stories and perspectives. Walkman talked about staring up the NE AO. Moment of silence for prayer/positivity to end it.

> Over and Out, Bunny

Posted on

5.3.21 – Charge!

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Lumbergh, Giggles, Kiwi, Bunny, Ditka!, Herbie, Ghost, Samurai, Free Lunch

Conditions

49 clear and dry. 10 Pax arrived on time with one more straggling in (nice job) and another who showed up but missed us (also nice job!).

Warm up

Mosied down to 52nd and down to division, circling up for:

SSH x 15

Windmill x 12

Slow high knees x 12

Third Grade Exercise x 12

Monkey Humpers x 12

Side Lunge x 12

Then mosied to the hill by the track.

The Thang

Started at the bottom of the hill. The Pax ran up, starting the exercise immediately at the top, and once the six was in we performed the exercise in cadence. Jogged down the hill, and started pull ups immediately. Once the six was in, performed 10 pullups in cadence. Repeated for:

Merkins x 10, Jump Squats x 10, Plank x 10, Lunges x 10

Ran up the hill backwards and completed the same for:

Merkins x 15, Jump squats x 15, Plank x 15, Lunges x 15

Broke the group into two groups and completed a lap of a six man run.

Pulled up at the wall and completed wall sits w/ Cherry Pickers x 15, Morrocan Night club x 15, OHP x 10.

Went back to the hill and repeated the above for:

Merkins x 5, Jump squats x 5, Plank x 5, Lunges x 5

Ran up the hill backwards for

Merkins x 10, Jump squats x 10, Lunges x 10

Mosied back to the Lightning Rod.

6MOM

Box Cutter x 15

Big Bois x 25

Frozen Freddie x 10

Plank, L/R side plank x 10ea

Superman x 15

LBX x 10

COT

I shared that I’m currently reading ‘freed to lead’ and am finding it hitting home. In particular, the need to work every single day to become who I want to be is hitting right now. I’ve had this mental block on the need to push myself every day, feeling like 2-3 days a week ‘should’ be good enough. The funny thing is, it obviously isn’t. I keep telling myself I don’t want to do this 5 days a week, particularly as we’re looking to launch NE, but I have all of this evidence that I really do want to do it more: I’m happier, more present, a better husband/father/friend, I see massive cognitive gains, I eat/drink better, i read more, walk my dog, etc. All the evidence in the world, and I still have a mental block on it being ‘required’ to push it every day. The story of F3 is doing a great job of breaking that down for me.

Good work today – Walkman

Posted on

(04.26.21) DOD Zombie edition


AO: > Lightning Rod

QIC: > Bunny

PAX: > Giggles, Herbie, Kiwi, Samurai, Free Lunch, Ghost, Danish



CONDITIONS

> 8 PAX to kick off the week. About 45 and dry – great conditions.

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Third Grade Exercise x 12 IC
  • Windmills x 15 IC
  • Slow High Knees x 15 IC
  • Donkey Kicks x 10 IC (each leg)
  • Arm Circles x 20 IC

The THANG

DOD. Hearts/Merkins (easy count), Diamonds/Incline Merkins (easy count), Spades/Squats (hard count), Clubs/Lunges (hard count), and Jokers/ 12 burpees.

Since we have some VQs this month, and more to come soon, I wanted to give all pax a chance to try out calling exercises IC and getting a feel for the Q. The person that draws the card calls cadence. It went great – I think that every one of the pax present today will eventually lead a kickass Q.

Tried to get through it all, but time and burpees kicked our ass – we left off with 4 cards remaining and a minute to spare.

6MOM

  • LBC x 25 IC

Moleskin

Stepping outside your comfort zone to get where you want to be

Discussed the importance of stepping outside your comfort zone/taking risks, and trying to do at least one thing truly uncomfortable everyday. Every single one of the pax today did this by coming to F3 and continuing to grow as HIMs. Talked about taking some risk in life – without risk there is safety, but no reward. All pax had some good insights/stories/examples to share.

I am really impressed at how this group has grown and retained a sense of fellowship, with everybody adding something different and positive – just a great group of guys. Really makes getting up at 5am worth it.

> Over and Out, Bunny

Posted on

(04.19.21) The Great Equalizer


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Giggles, Herbie, Kiwi, Samurai, Walkman, Free Lunch, Ghost, Stray Cat, Danish



CONDITIONS

> 10 PAX strong this morning. Another dry morning in the PNW, men were out and thirsty for a kickstart to the week.

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • Third Grade Exercises x 15 IC
  • Single Leg Quad Stretch x 10 IC (each leg)
  • SSH x 20 IC

The THANG

For 25 mins

  • Run 400m
  • 20 merkins
  • 20 squats
  • 20 big bois

Mosey back to LR!

6MOM

  • Outlaws x 10 IC (each direction)
  • Dead bugs x 20 IC

Moleskin

The importance of being missional and setting goals to meet that mission

Discussed the need for setting goals, to be a man on mission, leading towards ‘getting right’ and being better men, husbands, fathers, co-workers, neighbors. Highlighted the accountability tools we have in place for meeting these goals (GO30)

Spoke into encouragement to seeking more in oneself through these goals and being there for the group.

> That’s a wrap, Lumbergh