Tag: Slash

Posted on

(08.10.21) – Ask for Improv and you shall receive

AO: THE Gauntlet

QIC: Lumbergh

PAX: Slash, Danish, Kiwi, Free Lunch, Walkman, Samurai, Houdini

Conditions

60 degree start, monsoon season effect still dropping some humidity. PAX ready and able for sweaty beatdown.

Warm up

  • SSH x 10 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Scissor Kicks x 10 IC
  • Flutter Jacks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC

The Thang

Mosey around the path around the track, make way to other end zone, where the block awaits the PAX.

ROUND 1

  • PAX holds plank in a line
  • Block starts on left end
  • Drag the block with right arm to the other end of the line
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 3 Burpees

ROUND 2

  • PAX holds American Hammer position in a line
  • Block starts on left end
  • Pass the block to the right first
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 5 Big Bois

ROUND 3

  • PAX holds Squat position in a line
  • Block starts on left end
  • Pass the block to the right first
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 5 jump squats

ROUND 4

  • Bantaan Rifle Carry High Knees March to the bike racks
  • Hop overs all the way to one end
  • PAX squats while idle, till the six is in
  • On the way back, Bear crawl
  • PAX squats while idle, till the six is in
  • Hop overs again
  • PAX merkins while idle, till the six is in
  • On the way back, Bear crawl
  • PAX holds and alternates side planks, till the six is in

ROUND 4

  • Bantaan Curl March with PAX lunge walking behind, six runs to front to start curls
  • Meet at the end zone

6MoM

  • 25 Leg Raises x IC EC
  • 10 Glute Bridge x IC
  • 25 Dead Bugs x IC EC (each leg, total of 50)
  • 10 Glute Bridge x IC
  • 25 Big Bois x IC EC
  • 10 Glute Bridge x IC
  • 25 LBCs x IC

COT

Follow up and Recognition

A quick moment of recognition. Like any organization you pivot with growth, I’m proud of the men in this community stepping up to the challenge. Recently, you were challenged to rally around this new AO and each of you have given all that you can to ensure it’s success. Special thank you to Walkman for leading the charge.

Simple things like Slack etiquette and you all recognized and addressed the need/call. Go30 commitments were lacking authentic quality and commitment, with the right amount of accountability callouts and motivation driven by Danish and Kiwi, we’ve seen a nice about face and invigoration.

My next challenge is to have all of you join us and make our first year as a recognized region, a successful one in the IronPAX challenge. Who’s coming with me?

That’s a wrap

-Lumbergh

Posted on

(07.02.21) – Tour de Lightning Rod

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Danish, Free Lunch, Whitney, Stray Cat

Conditions

Cloudy and cool start to the day. PAX was amped to close out the week right.

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Scissor Kicks x 10
  • Windshield Wipers x 10
  • Scissor Arms x 10
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Alternating Shoulder Taps x 10

The Thang

Mosey to the track

  • Start at midfield
  • Broad jump to the endzone
  • 50 merkins
  • Run up the hill to the back of the school
  • 50 tricep dips
  • Run back to midfield
  • 50 LBCs
  • Repeat

Mosey back to the LR

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)

COT

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

That’s a wrap

-Lumbergh

Posted on

(06.14.21) – Here be dragons…

AO: Lightning Rod

QIC: Stray Cat

PAX: Danish, FreeLunch, Giggles, Kiwi, Lumbergh, Samurai, Walkman

Conditions

Puddles, but it didn’t rain!

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Derricks x 8 (per side)
  • Arm circles (forward and reverse) x 10
  • Mosey
  • Fish bones (run up and down along the parking slots)

The Thang

Mosey to the Field

Rows with raised feet (8)

Decline Merkins (15)

Benjamins:

  • 25 yd lunge walk
  • 25 Merkin-Jacks
  • 25 yd lunge walk
  • 25 Thusters
  • 25 yd lunge walk
  • 25 Big Boys
  • 25 yd lunge walk
  • 25 Merkins Walk (one hand on Coupon and switch back and forth in plank)

10, 20, 30 yd Gasser

10 yds of Dragon Walk

Mosey Back

10 Windshield Washers

20 Big Boys

10 American Hammers

10 Double Crunch

10 Leg Lifts

10 Scissor kicks

COT

We discussed the benefits of Beat Downs in fighting anxiety. Going to the workouts has enabled me to take on many more projects and more stress in my work and home life. F3 has enabled me to pick up other peoples burdens and has enabled me to have a greater positive impact on the communities I’m a part of. Most of the PAX participated with the discussion and shared how important going to the Beat Downs is to having a good week.

StrayCat out.

Posted on

(06.12.21) – Round and Round, Up and Down

AO: LavaField

QIC: Lumbergh

PAX: Slash, Danish, Houdini, and Slumberkins

Conditions

Warm up

  • SSH x 20
  • Imperial Walkers x 10
  • 3rd Grade Exercise x 10
  • Scissor Kicks x 10
  • Windshield Wipers x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Mosey to the parking lot

  • Station 1 (Track Lap)
  • Station 2 (Rifle Carry Up the Bleachers – Backside of the stadium)
  • Station 3 (30 Block Curls, Racked carry, down the opposite side, return block to start)
  • Station 4 (Lunge walk to Station 5)
  • Station 5 (Run to the parking lot gate, Nur back, 50 Merkins)
  • Repeat

Mosey to the endzone

  • Bataan Bear Crawls
  • Q drops first, 5 Burpees, PAX Bear Crawls
  • Q runs to PAX and taps next HIM
  • Repeat till the PAX has done 1 round a piece

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)
  • LBCs x 10 IC
  • CBLs x 10 (reverse crunch)

COT

Planned to go with the below but thru the grind of the workout, the continued feeling of gratitude washed over me. Shared the following personal updates:

  • Update on my best buddy’s brother, who recently was quickly diagnosed with brain tumors and immediate surgery took place. Prognosis was rough to begin but following surgery was extremely optimistic, to the point where full recovery is expected within a year.
  • My mom’s surgery was a success and healing/recovery is underway.
  • Lastly, and so minorly, the issues with my car persisted and somehow the issue was tracked back to an error on the side of the dealership, unfortunately it happened but by the hand God, they identified the issue and owned it. The entire head gasket replacement cost will now be covered.

GRATITUDE IS AT A TIME HIGH and needed to share it and give thanks to where it come from, my God, Jesus Christ. Went around the circle and several of the PAX shared similar life updates. Today was a good day.

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

That’s a wrap

-Lumbergh

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

4.23.21 – Shothouse!

AO: Lightning Rod

QIC: Walkman

PAX: Giggles, Herbie, Kiwi, Stray Cat, Free Lunch, Danish, Lumbergh, Slash

Conditions

45 and dry for a great Friday beatdown! 10 strong to round of a double digit week!

Warm up

Sun salutations and some light yoga twists to get our joints warmed up and then mosied to the track.

The Thang

Tabata

Shothouse 1000: 100 reps of each exercise. Preferrably performed one at a time (complete 100, move on to next exercise) but encouraged the PAX to adapt as necessary to keep the body moving. We had two finishers and a large number hitting over 750 reps this morning. Killer work!

Merkins

Lunges (left leg)

Lunges (right leg)

Squats

Dips

Pull ups

Shoulder taps (2 count)

Mtn. climber pulses (HC)

Big Bois

LBC’s

6MOM

Box Cutters x 10

COT

The mission of F3 is to Plant, Serve, and Grow men’s small workout groups to reinvigorate male community leadership. This happens day by dad – brick by brick. Each time you take the DRP and show up, you lay another brick and keep getting closer to PRO and becoming a HIM. We find someone faster than ourselves and chase them, every day.

Great work! Walkman

Posted on

(04.17.21) The Q is for Queen


AO: > LavaField

QIC: > Lumbergh

PAX: > Stray Cat, 2 Chainz, Slash, Tater Tot, Danish, Baguette



CONDITIONS

Best day of the year, sunny and warm. T-shirt weather in full force….some tops were popped as the sun was blasting! PAX was Ready to Rock. Lead a beatdown with musical accompaniment by none other than QUEEN.

Warm Up (Circle of Pain) – Breakthru by Queen played

  • SSH x 15 IC
  • Fast High Knees x 15 IC
  • Butt Kickers x 15 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 15 IC
  • Windmill x 15 IC
  • SSH x 15 IC

The THANG

Round 1: KILLER QUEENS (aka Bees)

  • Bear Crawl 30 yards
  • Broad Jump Back to start
  • Every 5 Broad Jumps, 3 Burpees
  • Continue for 3 rounds of “Killer Queen” looping (9:00 mins)

Round 2: Break Free and Bite Dust (Football Field Gassers with Merkin add)

  • 25 yard sprint gassers
  • Start on endzone, sprint to 25 yards and back (10 Merkins)
  • 50 yards and back (10 Merkins)
  • 75 yards and back (10 Merkins)
  • 100 yards and back (10 Merkins)
  • Start back at 25 yards…continue till music stops
  • Round 2 complete after playing “I Want To Break Free” (3:40 mins), “Don’t Stop Me Now” (3:30 mins), “Bohemian Rhapsody” (6:00 mins), “Another One Bites The Dust” (3:35 mins)

Round 3: Under Pressure, Save Me…PLEASE!

  • Mosey to the Bleachers
  • 20 Squats
  • 20 Step Ups (EC)
  • 20 Box Jumps
  • 20 Side Lunges (EC)
  • Continue for “Under Pressure” (4:00 mins) and “Save Me” (3:40 mins)

Round 4: Mosey Mile (completed in three songs)

  • Mosey Mile
  • Continue for “Fat Bottomed Girls” (3:20 mins), “Radio Ga Ga” (5:20 mins), and “This Thing Called Love” (2:40 mins)

6MOM

  • Rock’ Planks (single arm Plank, switch arm each chorus of we will rock you)
  • Freddie Mercurys x 10 IC
  • Victory Crunches till “We are the Champions” ends

Moleskin

The Daily Discipline Over What Is Put Into The Body Queen (Q1.3)

Man does not stay Fit through exercise alone

The Queen is an integral Guardrail in the HIM’s pursuit of proper personal alignment. As with chess, if the Queen is taken off the board, it is not long before the King finds himself checkmated. No matter how hard and consistently a man may exercise, if his diet is haphazard his Fitness kingdom will not long stand. The Queen cannot be ignored, even by the strongest of Kings.

I have dreamt my entire adult life of that wonderful place where I could out-King my Queen. Surely, I’ve always thought, there is a magical number of miles I could run in a week that would enable me to eat whatever I want without gaining weight. Forty, fifty, sixty–whatever it is, once I had attained that mileage count, then I could abandon the grating discipline over what I put in my mouth. Repeatedly, I have had to relearn the same hard lesson that this wonderful place does not really exist, and that my belief that I could find it is a cruel self-generated hoax. It is a fool’s quest based upon a lie.

The truth is that to Get Right I have to exert daily discipline over what I put in mouth no matter how fast I am Accelerating my King. In fact, it is in those periods of Acceleration that I have to be more disciplined in my service to the Queen. The reason is simple: more exercise means more calorie burn and more calorie burn means more hunger. The harder I exercise, the hungrier I get–the hungrier I get, the more I eat. That is the reason I can’t out-King my Queen. The faster I go on the Fitness road the higher my Guardrail needs to be to keep out of the ditch.

The first step to serving the Queen is accepting that truth. The next step is doing something about it.

ANNOUNCEMENTS:

Mudgear Product shipping soon!!

Great Happy Hour turnout, we’ll look to have a 2nd F activity each month moving forward

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Bringing Sally Up!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Danish, Bunny, Giggles, Free Lunch, Quads, Kiwi, Slash, Ghost



CONDITIONS

> You could tell it was warmer (45ish) this morning as we all hung out in the courtyard longer than usual before getting started. 9 Pax including an FNG to end the week right!

Warm Up (Circle of Pain)

Mosey to 52nd and down through the lower baseball field to the center of the football field. Windmill x 12, Slow high Knees x 12, Imperial Walkers x 12, Third Grade Exercise x 12, Monkey Humpers x 12.

The THANG

The Pax completed a series of movements to the workout song “Bring Sally Up”. It’s 3 minutes and 24 seconds long, featuring extended holds in the down position. This was a U vs. U morning. The PAX was strong and fought hard through each one! We completed:

Merkins (I think Slash finished this one all the way through)

Squats (I think a few guys finished this one all the way through)

Dips (I don’t think anyone finished this one all the way through)

Lunges (several finished this one)

Pull ups (these ended up being more painful on grip/forearms than expected)

6MOM

Bring Sally up with 6 inch leg lifts as the down position and leg raises (vertical) as the up.

Plank x 30 to finish it off

Moleskin

5 core tenets of an F3 workout

  • Always Free
  • Open to men of all fitness levels
  • Rain or shine
  • Peer led – no special requirements
  • Circle of Trust to wrap it up

Shared the Q source quadrants of Get Right, Live Right, Lead Right, and Leave Right. Discussed the Daily Red Pill and that freedom is the pre-determined ‘what’ that allows the complete focus on the ‘how’.

> Walkman

Posted on

(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

Posted on

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