Tag: Walkman

Posted on

Coupons and Planks!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Danish, Bunny, Herbie



CONDITIONS

> 42 degrees F and dry, slightly overcast. PAX arrived early to help me unload Coupons for a great Friday in the gloom.

Warm Up (Circle of Pain)

> 10 Sun Salutations – Mountain -> halfway lift -> plank -> Chataranga -> upward dog -> downward dog.

Mosy to 62nd and back to the hill.

The Thang

> Partnered up for this one:

Person 1: Coupon Squat x 10, Coupon Swing x 10, carry coupon up the hill, Curl x 15, Row x 15, carry coupon back down the hill and switch with person 2.

Person 2: Hold plank until your partner is back.

Reminded the pax that in this type of workout, your partner is your motivation to push hard and to move quickly. We were able to maintain about 4 minute splits, which is impressive!

6MOM

> LBX x 25, Flutter kick x 15, Leg lift x 20 (YHC screwed up the count for a bit on this one, thanks for the patience PAX!), LBC x 15.

Moleskin

> Quote I’d heard earlier in the week: ” Leadership is a social process”. It’s a continuous dynamic of leading and following between the participants.

> Great work today!

– Walkman

Posted on

(01.20.21) All About the Benjamins’ Mile


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Walkman, Danish, Milli Vanilli, Stray Cat, Samurai, Herbie, Slash, Lawnboy (F3 Houston)



CONDITIONS

Calm, Cool, and Crisp morning at the Lightning Rod, a mild 34 degrees! Plenty of PAX to move around, so warming up was the only option.

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Monkey Humpers x 10 IC
  • Squats x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 25 IC

The THANG

Mosey to the parking, Apple Turnover thru the parking lot

All About the Benjamins’ Mile (4 Rounds of the Below to complete the Mile)

  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)
  • Run 100m
  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)

Confused Al Gore Walking Thru the Woods out of the parking lot (Al Gore but moving sideways), mosey back to LR

6MOM

> Flutter Kicks x 15 IC, LBX x 15 IC, Leg Raises x 15 IC, Hold the Six till out of time, finished with COT

Moleskin

Today my share is actual a post from F3_ItalianJob (East Cost TRUEbadour from the Carolinas)

“Chose your words wisely. Don’t speak to be heard, but rather speak when necessary. Words have the power to build up or tear down. Rash words are like sword thrusts and an unchecked tongue is like wind to a fire. Think before you speak and make it worth others listening.”

Announcements:

We’ve had 8 FNG’s since mid-December, that’s 6 in the new year, and one PAX relo. This is awesome, I couldn’t be more proud. This will grow, because we are mission to better and shape the men of our communities. Keep leaning in, ask those friends, co-workers, neighbors, Let’s Give it Away

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Legs and Leadership


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Herbie, Lawn Boy, FNG (Stray Cat)



CONDITIONS

> 40 degrees and slightly overcast, dry ground and clear morning in the gloom. We were joined by an FNG who found us through a friend in Charlotte who knew of Angus, as well as Lawn Boy from the Houston Area who’s in town to visit family. Quick introductions and we kicked off right at 530.

Warm Up (Circle of Pain)

> Jogged to 62nd and back to the tennis courts, circled up for Windmill x 12, slow high knees x 12, third grade exercise x 12, arm scissors x 12, squat x 10 and then mosied to the track.

The Thang

>Wall Sits with cherry pickers x 15, Moroccan night club x 15, OHP x 15, Forward arm circles x 15, backward arm circles x 15.

Started in the end zone – broad jumps to the other end, stopping every 10 yards for squat jumps. 3 @ the 10, 6 @ the 20, 9 @ the 30, 12 @ 40, 15 @ 50, then descending – 12 @ 40, 9 @ 30, etc.

Jogged back to the original end zone and repeated the structure with lunge walks and side lunges (one on each side counted as 1).

Pax finished strong and mosied back to the ‘Rod.

6MOM

> LBC x 25, Flutterkick x 10.

Moleskin

> To Lead is to go before, but it is also to be followed. A ‘leader’ who only goes before and isn’t followed is just wandering around on his own, having lost his people on the way. A leader casts vision and takes his people in that direction, to do so is both a responsibility and a privilege. A privilege to be trusted and followed, a responsibility to do it well and to cast a vision that is aligned with the needs of the followers.

> Tomorrow’s sore legs brought to you by Walkman

Posted on

Shield Lock


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Herbie, Millie Vanilli, Lumbergh, Danish



CONDITIONS

>45 with wet ground but no falling water. PAX arrived on time and we kicked things off in the Gloom.

Warm Up (Circle of Pain)

> Jogged to 52nd and then down to Division, circled up by the pathway for Windmill x 15, slow high knees x 15, Third Grade exercise x 15, squats x 10 and mosied to the track.

The Thang

>Descending Ladder of Real Peter Parkers, with lunge walks across the track (width) and back in between. 10 RPP’s, lunge walk, 9 RPP’s, lunge walk…This was tough to finish and had all of our legs burning!

Baby Dora in three teams of two. Each team completed 75 Burpees, 100 Squat Jumps, 200 mountain climbers. Worked up a sweat with some positive chatter to keep the PAX going!

6MOM

> Plank x 15, Flutter kick x 25

Moleskin

>Q1.7 Shield Lock. Men hunt as a pack and share the rewards horizontally. Whereas your M and Shorties will give you feedback if you’re committing malpractice, your friends typically won’t, and relationships require constant acceleration. The Shield lock is beneficial for mutual defense against the flux, and requires 3P – Proximate, Purpose, and Periodic in order to thrive.

> Weekend soreness brought to you by Walkman

Posted on

(01.06.21) Gridiron Grinder


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Danish, Walkman, 2Chainz, Milli Vanilli, Herbie, Bunny, FNG (Samurai)



CONDITIONS

Warm day the Lightning Rod, relatively dry coming in at 48F degrees. 4 PAX rolled in strong ready for a beat down.

Warm Up (Circle of Pain)

  • SSH x 15
  • Windmill x 15
  • 3rd Grade Exercise x 15
  • Monkey Humpers x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 15

Mosey to the track

The THANG

Goal is 3 rounds, PAX delivered 2.5 this morning!!

  • Start at back corner of football field
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)

Back to the Lightning Rod

6MOM

> LBCs x 15, Spread Eagles x 15, Flutter Kicks x 15

Moleskin

Get Right (Q1) – F3Qsource

To be able to help others, a man must first help himself

Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden cabin depressurization oxygen masks will drop down from the ceiling. She then says something counterintuitive. If you are traveling with small children, put your mask on before trying to assist them. Selflessness would seem to require the inverse, that you would not help yourself before you helped them. Perhaps, but in a rapidly depressurizing cabin you won’t have the time. The issue is not whether you should help them first, but that you can’t help them at all unless you help yourself first.

The same is true in the life of man. A man must be breathing pure oxygen before he can help his fellow passengers. He must accelerate his Fitness, Fellowship and Faith before he can hope to have IMPACT or lead. He has to Get Right first before he does anything else.

Get Right is the first quadrant of Preparedness because an un-Fit man is unprepared to help anyone else.

***Today we were fortunate enough two have to new members added to our PAX. 2Chainz comes from the area but had only done F3 back while visiting family in Naperville, IL. Glad to have you brother! In addition, we had a FNG who’s been checking in on F3 planting in Portland, learned about the mission while in Memphis a few months back. Got to know him a bit this morning and pumped to have him, welcome newly minted Samurai!***

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Lines Lines and more Lines!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Danish, Millie Vanilli, Herbie



CONDITIONS

> 45 degrees and high overcast was actually quite balmy today. No rain was a nice touch! Rather quiet group as we all rolled into the holiday week with a great start.

Warm Up (Circle of Pain)

> Mosied to the tennis courts and ran the length and back, Windmill x 15, squat x 10, ran the length and back, Third Grade exercise x 10, slow high knees x 10, ran the length and back merkin x 10, scissor arms x 10.

The Thang

> Lines! Ran to each tennis court and back, adding exercises at each turnaround point. Each set had an exercise that increased by 1 rep per line.

Started with 5 merkins, adding one each time and finishing with 12

Ran a set of lines with no movements.

Set 2 was squats – started with 10 and ended with 17.

Ran a set of lines with no movements

Set 3 was peter parkers – started with 15, YHC realized at 18 that this was too many, and made it a flat 12 for the PAX moving forward.

Ran a set of lines with no movements.

6MOM

> LBC x 30, 2 minute pushup, LBX x 30, 2 minute squat, Plank x 15, 2 minute ‘6 inch’ leg hold, Plank x 15, Big Bois x 20.

Moleskin

>Spoke about the difficulty of choices this time of year – holidays, who to spend time with, how to do it safely, and the amount of Stress most are under due to COVID impacting all of this. Reminded the PAX of the good old saying ‘first seek to understand, then seek to be understood’ as a solid place to start as a leader right now. The value of adding context and perspective to our understanding allows us to make the right choices for ourselves and our families.

>Tomorrow’s soreness brought to you by Walkman

Posted on

M


AO: > Lightning Rod

QIC: > Walkman

PAX: > Herbie, Lumbergh, Danish, Bunny, Millie Vanilli



CONDITIONS

> 44 and gloomy. High overcast with wet ground but no falling water. Pax seemed pretty cheery, everyone arrived on time with some light chatter to begin.

Warm Up (Circle of Pain)

> Mosied to 58th and down to Division, stopping for a public display of warmup between the HS and ES.

Third Grade Exercise x 15, Squats x 10, windmill x 10, scissor arms x 10, merkin x 10, monkey humpers x 10, slow high knees x 10

Then mosied to the tennis courts.

The Thang

> Cave dweller ascending ladder. HR Merkin x 1, bear crawl across 1 tennis court, mtn. climber x 1, bear crawl back. Repeats increasing by 1 each round, finishing at 10 of each. Great push by the PAX to finish this one!

Mosied to the bathroom walls for Wall Sits. Cherry pickers x 15, forward arm circles x 15, overhead press x 15, backward arm circles x 15.

Finished with a circuit at the playground. Pull ups x10, decline merkins x10, shoulder taps x10, step ups x7, box jumps x10, and LBC’s x20. One round of each.

6MOM

> U x 10, LBx x 30, Plank x 20 with alternating leg up, superman x 10, Plank Jack x 10, Superman Jack x 10, LBC x 20, Big Bois x 7 took us home.

Moleskin

> Shared the five tenets from Q1.5, M.

  • Maintenance = deceleration
  • The culture is a jester
  • Your spouse is not your best friend
  • There is no 50 yard line
  • Joy trumps happiness

Took a moment of silence for each of us to reflect on a point that might hit home for our most important relationship and shared with the PAX.

> Tomorrow’s soreness brought to you by Walkman

Posted on

The Jester and Pearl Harbor


AO: > Lightning Rod

QIC: > Walkman

PAX: > Danish, Bunny



CONDITIONS

> Chilly and clear at 38 degrees. Danish and YHC showed up a bit early, Bunny showed up just as we started our warmup.

Warm Up (Circle of Pain)

> Side Lunge x 20, Windmill x 20, Slow High Knees x 20, Forward arm circles x 20, Backward arm circles x 20, jog down to 58th and then mosy to the track.

The Thang

> We did a descending ladder of Squat Jumps and Real Peter Parker’s as we ran around the track. Every 100 meters we stopped and performed an exercise, starting with 20 RPP’s, 100 meters, 19 SJ’s, 100 meters….repeated down to 1 and finished with a few minutes to spare. Completed wall sits with 15 cherry pickers, 15 overhead press, and 15 Morrocan night clubs.

6MOM

> U x 15, LBC x 30, Superman x 15, U x 15, LBX x 20, Superman x 10

Moleskin

>Shared about the Jester, and how chaos and lack of planning is what invites him in. For YHC, it’s the mental chaos of the time and some things going on in our lives that caused him to rear up this weekend. Consequently, I sacrificed my Queen and ate like a trash panda, and spent more time playing video games than I would have liked. The Jester makes his way in when you feel chaotic, and don’t plan for him.

> Tomorrow’s soreness brought to you by Walkman

Posted on

Creative ways to Strive


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Lumbergh, Angus, Danish, Dockers



CONDITIONS

> Wet and Cold. Pax showed up just before 530 ready to rock and roll in the rain.

Warm Up (Circle of Pain)

> Jog to 62nd and back to the corner of 52nd. Step ups Left leg x 15, Merkin x 10, Step up Right leg x 15, Merkin x 10, Third Grade exercise x 15. Mosy to the track

The Thang

> Started in the end zone. Frog Merkins to the other endzone, stopping each 20 yards to complete 25 LBC’s on the hard count.

Gorilla walk squats back to the original endzone, stopping every 20 yards to complete 25 Freddie Mercuries on the hard count.

Touchdown lounges to the 40 and back, stopping every 20 yards to do 5 merkins.

Mosy back to the Rod.

6MOM

> Superman x 15, Plank x 15, Superman Jacks x 15, Plank Jacks x 15

Moleskin

> Started a conversation about intentionality and how difficult it is to find adult peers who are also striving in their lives. Most of our relationships are on ‘autopilot’ like much our lives – functions of convenience and history rather than intention and future. F3 helps us realize there is more, starting with our physicality and expanding into the fellowship with men who are also willing to push and try to ‘wake up’ more and more. We may not be striving for the same things, but to be close to other men who I know are working to be their best, to accomplish their goals, to be be leaders is encouraging and appreciated. We thanked Angus for starting this AO as he will be out of the state for a few months.

> Soreness brought to you by Walkman

Posted on

Gratitude on Veterans Day


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Angus, Bunny, Danish



CONDITIONS

> 40 degrees and wet. No falling water and surprisingly clear skies. PAX was all early with some early morning chatter.

Warm Up (Circle of Pain)

> Jogged to 62nd, down 62nd and back to the bottom of the hill. Looked for Good Morning Merkins but didn’t come across anyone – most of PDX chose the fart sack apparently. We did hill sprints and jogged back down between exercise sets. Slow High Knees x 20, Third Grade Exercise x 20, Arm Scissors x 20, Squat x 10 and then mosied to the track.

The Thang

> In the spirit of Veterans day we moved between workout stations on the track as a PAX, alternating Jogging and Skip Jumps between stations, in a line together.

Station 1 – Wall sits with Cherry Pickers x 15, forward arm circles x 15, backward arm circles x 15, overhead press x 15.

Station 2 – Plank x 20, Left/Right Plank x 20, Shoulder taps x 20, Peter Parkers x 20

Station 3 – LBC’s x 30, Flutter kick x 30, Freddie Mercury x 30, Box Cutters x 20. YHC had a hard time breathing/counting those LBC’s again.

Station 4 – Wall sits with Can Can x 15, Morrocan night club x 15, Seal clap x 15, Overhead clap x 20 to let the lone jogger pass us (we got his GMM’s at station 1).

Repeated Station 1 and 2 before heading back to the Lightning Rod.

6MOM

> No time. In hindsight should have completed 1 LBC.

Moleskin

> Commenting on Veterans day itself felt inauthentic for YHC, but allowed for a good conversation around gratitude. Both that which we express (to others), and that which we carry around with us. We spent time sharing in CoT the things that we are all grateful for on a consistent basis. Danish shared a wonderful gratitude practice that he uses. Whole PAX took time to reflect on the areas of life they are constantly grateful for. We acknowledged that gratitude is often manifested by contrast – the things we’re most grateful for tend to be those that we have the most awareness around how their absence feels. These acknowledgements of contrast, and our abundance, serve as a ‘fill up’ for our piggy bank of good will and grace. It’s very challenging to extend grace with an empty piggy bank, and very easy to refill the bank by exploring gratitude.

> Today’s sore shoulders/kneck brought to you by Walkman