Tag: Stray Cat

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Queen

AO: Lightning Rod

QIC: Walkman

PAX: Ghost, Kiwi, Danish, Free Lunch, Stray Cat

Conditions

58F and a bit overcast, nice and cool for a sweaty beatdown. Danish had to make a run for the Port O’ Potty but met us at the Tennis courts just in time for the Thang.

Warm up

Windmill x 10

Slow High Knees x 10

Third Grade Exercise x 10

Imperial Walker x 10

Mosie to the corner and did burpee/box jump/merkin combo’s OYO, sets of 10, 8, 6.

Mosied to the tennis court.

The Thang

We paired up and while one person ran a leg of a gasser, the other would perform an exercise. Upon return, they’d switch, and the next person would run one line further on the tennis court. This continued all the way down and back for a total of 7 Gassers per exercise. Completed:

Bonnie Blairs

Merkins

Big Bois

Switched it up and the ‘gasser’. became a lunge walk while partners held plank. This one was long and slow and hard and the Pax pushed to finish in time! Good form demo by Free Lunch as we all learned how to swing our opposite arm up for lunges.

COT

We discussed the concept of ‘Queen’ and how it’s impossible to out ‘King’ it. Building good diet habits take time, and requires laying individual bricks. Free Lunch shared his concept of ‘raising the floor’, which is a great perspective to have around building habits that stick. Cheat days, setting a standard and setting up some sort of feedback loops (lb’s are easy at first) are critical as well.

Great work everyone – Walkman.

Posted on

(06.04.21) – B-M-S Gassers

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Samurai, Ghost, Free Lunch, Giggles, Kiwi, Dilbert (F3 GoldRush), Stray Cat

Conditions

Best end to the week, in the gloom with these HIMs. Welcomed down ranger from F3 GoldRush, none other than Dilbert! Introduced the PAX to the BMS gasser.

Mosey to track

Warm up

  • SSH x 15
  • 3rd Grade Exercise x 10
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Line the PAX up on the wall, squat into a wall sit

  • Forward Arm Circles x 15
  • Backward Arm Circles x 15
  • Overhead Press x 15
  • Moroccan Night Club x 15
  • Seal Claps x 15

Mosey to the endzone, BMS Gassers

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 90 yards and back
  • 90 Merkins
  • Run 80 yards and back
  • 80 Squats
  • Continue till you finish on 10 yards, repeating Big Bois, Merkins, Squats

6MoM

  • 10 LBXs x IC
  • 10 Dead Bugs x IC
  • 8 Outlaws x IC (both directions)

COT

A few quotes from the end of ‘Greater’ the movie

At the end of the movie, the pastor addresses those who gathered to celebrate the life of Brandon Burlsworth, and says.

“Why do bad things happen to good people? I admit, from where I’m standing, I don’t know. But Brandon would say just because we don’t see the point, doesn’t mean there isn’t one. Every down at the line of scrimmage, Brandon could only see the inches right in front of his face, but he had good reason to believe that there was a game plan. Now, we can have the same confidence that Brandon had, if we remember that oftentimes, things aren’t what they look like in the moment. Then in the end, there’s always, always the bigger picture.”

I share this today b/c we often get so wrapped up in the situations facing our life today without ever really knowing the entirety of the story and it’s purpose. Put faith and trust in the understanding that all the great things of this earth put together, from the beginning of time to then, will never be Greater than God.

That’s a wrap

-Lumbergh

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(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

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(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

(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

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

(04.19.21) 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

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

(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