Tag: Slash

Posted on

3.31.21 Trip to the Zoo


AO: >Lighting Rod

QIC: > Slash

PAX: > Herbie, Stray Cat, Walkman, Danish, Kiwi, Dockers, Giggles

CONDITIONS

Mid 30’s and crystal clear. Giggles just got his leg brace off and was ready for action.

Warm Up (Circle of Pain)

x20 SSH

X15 Imperial walkers

X15 Fast high knees

x15 Alligators (fingers on temple, bring elbows together and back out flexing blades together)

x15 Gorilla Humpers

x10 Froggers (plank to wide squat to stand, back to plank)

x10 Grady corns (hands stretched in front, hands in T, hands together above head)

The Thang

Mosey to the curb for 15 curb merkins with right hand on ground and left hand on curb. Change sides 15 merkins. All in cadence.

Trip to the Zoo

Pax line up at goal line. Animal walk to 50yard line, with early finishers brining up the six:

  • Frog walk (like frogger warmup but moving hands forward each round and no standing up, aka Kill the Bunny with no coupon)
  • Duck walk
  • Sneaky gorilla (sit on right ankle and bring left leg forward laterally, shift weight to left ankle and bring right leg forward laterally)
  • Monkey walk (squat position body turned to school, move hands forward and hop feet up) rotate to other side at 25yds
  • Monkey lifts (like the walk but hand standing instead of hopping)
  • Bear holds to crab holds callouts, stationary on 50 yard line (left side flips up and over or right side flips up and over)
  • Scorpions (bear hold to crab hold with handstands while flipping forward while moving down to end zone). Rotate sides at 25yards (holy hell these got me dizzy!)

15 merkins every 100 yards, finishing with 30 merkins.

6MOM

Mosey back to courtyard

10 merkins to get to 100 total

Ran out of time for abs.

Moleskin

Compound interest

We’re at the end of the merkin challenge. The improvements we’ve made reminds me of the concept of compound interest – earning small amounts of interest on the original investment plus the interest on interest can really add up. Each round of merkins each day (maybe 10-15 at a time) has really added up! Physically and mentally. If you only did 100 each day, that’s over 2hrs of straight up merkins! I also learned I’m sick of merkins and need diversity in my challenge routine or else I go overboard.

Danish shared that adding modifications during challenges (different number of reps per set, wide/narrow grip) is a great idea to keep things fresh, progressing and prevent injury.

Walkman shared that go30 challenges goals should be personal and not necessary physical. It’s an impetus to do something meaningful that you would’ve had done on your own and want the group to hold you accountable to.

Rock on! SLASH

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(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

Posted on

(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

Posted on

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

Posted on

(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

Posted on

(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

Posted on

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

Posted on

(2/20/21) 1000-degree Dethaw

AO: Lava Fields

QIC: Slash (V fuckin Q baby!)

PAX: Danish, Cherokee, Lumbergh, Samurai

Conditions

~40F and foggy. Sun peeking out, good energy and all eager to be back at the LavaFields after the snowpocalypse. With Danish hot stepping to the tunes, we jumped right into the mosey.

Warm up

Mosey lap

21 Fast high knees

15 Monkey humpers

10 Lunge reaches

15 Imperial walkers

15 Plank pulses

10 Squat reaches

The Thang

100 reps of each movement, in perfect form. when you finish one movement, bring up the six with EC reps in the end zone with slow controlled form. Once all are done, start on the next movement.

1. Merkins

2. Squats

3. Big Bois

4. Triceps bow (just the tip) – merkin position with hands 12inch+ in front of shoulders, touch elbows to ground and back up

5. Reverse snow angels (dirty birds) – face down, touch hands above head, circle them to your 6 and touch hands

6. Bear Paws (Hard Count) – knees off ground, balance one 1 hand and 1 foot, hold, then rotate hand/foot

7. Squat Jacks

8. Plank Jacks

9. Burpees (made it through ~50)

10. LBCs (didn’t get to the final set)

ABS

Last two minutes:

X’s and 0’s holds (X: arms/legs 6inches up, 0: hollow body hold) on Q’s count

Moleskin

Shoveling snow. Ihad a realization when shoveling my neighbors driveways. It wasn’t a huge effort because of my training. Doing something positive for myself allowed me to help others. My ask was for the PAX to think about the opportunities for the skills/habits we build (even if just for ourselves) to impact others. Lumburgh shared more about his family’s grieving and expanded on his thoughts about getting right with your faith (check out his excellent slack msg).

Coffeeteria afterwards at Elka Bees. Indoors FTW!

Posted on

(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

Posted on

(01.27.21) 4 4x4s x 400…for the “snow”


AO: Lightning Rod

QIC: Lumbergh

PAX: Slash, Herbie, Samurai, Bunny


CONDITIONS

Warm Up (Circle of Pain)

Jumped straight in to some WORK.

  • SSH x 25
  • Little Arm Circles x 15 (both directions)
  • Scissor Arms x 15
  • Third Grade Exercises x 15
  • Windmill x 15
  • Squats x 15
  • SSH x 25

The Thang

Mosey to track

4 4x4s x 400 meters

  • 4 4x4s (burpee down to plank, 4 merkins, 4 mountain climbers (HC), burpee up and repeat 4 times)
  • Run 400 meters
  • Repeat till end of time (approx. 30 mins)

Mosey back to Lightning Rod

PAX was active and supportive. Lifting each other up and encouraging the 6. Slash was out in front and always positive. Proud of the rest as no matter the grind, continued to keep moving forward. Putting in the WORK!

6MOM

  • Big Bois x 15 IC
  • Outlaws x 10 IC (both directions)
  • LBXs x 15 IC

Moleskin

The Sustaining Relationship Between A Man And His Work

Work is a Virtue

Men earn their daily bread through the sweat of their labor. We call this the sustaining relationship because the HIM must feed himself and his family. Work also sustains and benefits the Community, as we are all created to perform some function for the betterment of those with whom we live in Proximity. The skill of the candlestick maker empowers him to light the darkness for both himself and his neighbor the baker, who in turn feeds him with wholesome nourishment. In this way, Mammon and Community are inseparable.

Work is also essential to a man’s personal well-being, not just in the material sense but in his pursuit of proper personal alignment. Idleness is not good for a man. It is a state of non-Movement that can keep his boat permanently capsized. Even a man who has retired after 40 years of hard work finds himself looking for “something to do” with his free time other than just playing golf. Play is not enough. A man needs work. We are hard-wired to produce, and not doing so knocks us out of proper alignment.

https://f3nation.com/q/mammon/

> That’s a wrap, Lumbergh