Tag: Walkman

Posted on

(09.7.21) – No Bunnies were harmed in the making of this beatdown

AO: The Gauntlet

QIC: Walkman

PAX: Kiwi, Herbie(!), Free Lunch

Conditions

60ish and clear. Surprisingly brisk for the temp but fall is definitely in the air. The Pax trickled in and we kicked things off.

Warm up

Mosied a lap around the track and then to the tennis courts. Lined up and did Grady Corns x 10, line hops (hop forward and backward over the line) x 10, arm scissors x 10, line hops x 10, Imperial Walkers x 10, Line hops x 10, Windmill x 10, Line hops x 10, Mary Poopins x 10. Ran a set of fishbones down and back and mosied to the goal line.

The Thang

Lined up on the goal line and completed 3 rounds of exercises down the field.

Round 1: Sprint 20 yards, run 10 yards backwards, 5 shoulder touch merkins, repeato to the end zone (50 total Merkins). Mosied a 3/4 lap around the track back to the starting end zone.

Round 2: Lunge walk forward 20 yards, 10 burpee’s with a jump at the end, lunge walk 20 yards backwards, 10 burpees with a jump at the end, repeato alternating forward/backward lunges. YHC was not jumping very high by the 50 yard line! Mosied a 3/4 Lap around the track back to the starting end zone.

Round 3: Farmer carry the coupon 10 yards, 1x burpee thruster and one set of hop overs. Repeato to end zone. Mosied back to the starting area.

6MoM

  • Outlaws x 10 both ways
  • Penguins (heel touches) x 15
  • Dead bug pulses x 10
  • Finished a minute early to get Herbie in the count-o-rama/name-o-rama and out by 6:15

COT

I shared the landscape in my life for the next two weeks, and how thinking about it and putting a plan together gives me a lot of confidence and peace. We’re going into a two week sprint of new school for the kids and new schedules for us, and it’s critical that I’m present and patient through it. If I have anxiety about it, my kids certainly do (and they’ve shared some). I have a chance to earn a lot of trust and vulnerability from them here, if I’m present and patient. To do that, I need (4) F3 workouts a week, I need good sleep and no hangovers (no second bottles of wine Kiwi!) and I need to put my phone away in the afternoons and just embrace the time with them.

Kiwi shared his perspective is similar, sans kids. The lockdowns and Covid pressure are real on everyone, and he feels it in his life as well.

Free Lunch has some big auditions this week – you’ll crush them!

Great opportunity to help us all adapt back to a semblance of routine, and there are tons of men out there in the same position we can help! What’s your landscape look like and what do you need to do in order to Thrive through it?

Great work Men!

Walkman

Posted on

(08.28.21) – Jokers wild!

AO: Lavafield

QIC: 2Chainz

PAX: ….crickets. Most of the pax were involved in the hood to coast relay.

Conditions

55 and cool great conditions.

Warm up

  • One lap mosey
  • SSH x 25 IC
  • Windmills x 15 IC
  • Third Grade Exercises x 15
  • Scissor Arms x 15 IC

The Thang

Deck of cards (including jokers) 

Perform the number of reps shown on the card

Hearts – Merkins

Spades – Big Bois

Diamonds – squats

Clubs – lunges

Jokers – 100 yard sprint and mosey back to circle (luckily these were not drawn in succession) 

6MoM

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

COT

Pax was out on Hood to coast so wish them all a safe race!

Posted on

(08.25.21) – Pinwheels!

AO: The Gaunlet

QIC: Walkman

PAX: Free Lunch, Samurai, (11) pax from F3Nola including Tinkles, swampcock, Reluctant Yankee. Roots, HogSickle, 86, Bones, Rudy, NipTuck, Peppa.

Conditions

58 and overcast made for a nice morning. The NOLA Hood to Coast crew was early and ready for a pdx beatdown! Learned that Samurai was kind enough to loan his car to the team for their race because rental cars are so hard to get right now.

Warm up

Split into two groups and did a full lap of Simon says 6 man. Last man did 3 merkins before running to the front while the front man called a movement the pax could do while mosying. Circled up in the end zone and did Windmill x 10, Mary Poopins (monkey humpers with arms up like holding an umbrella) x 10, Slow High Knees x 10, Third Grade Exercise x 10.

The Thang

Lined up on the goal line – just enough space for all 14 of us! We completed a series of Pinwheels: Run 20 yards, perform a movement on the ground from the plank position, ‘step’ to the right or left with your arms, do another movement, and continue until you’ve done a full circle on the ground, run another 20 yards, repeato until on the other endzone and then mosied back. Repeato with a new movement. Movements included:

Merkins

Mountain Climbers (HC)

Alternating Side Stars – side plank while lifting the leg

Core rockers – moving between high and low plank

Burpees (courtesy of Samurai’s creativity!)

We completed the Pinwheels way quicker than YHC expected, so we mosied to the stairs and bike racks in a bungled effort to make up some time. Split into two groups, first group stayed at the top and did chutes between the bike racks – sprint forward, slide left or right (2) racks, sprint forward, etc. The first group was then to run down and join the second group, who was doing firefeet in a line while the person at the end of the line ran forward and did a burpee box jump and then ran to the top to join the first group. Completely predictably, instructions broke down and we rallied back to the football field for easy instructions: Bear Crawl Broad jumps the length of the field, alternating every 20 yards. Mosied back to the starting position for some core work.

6MoM

Frozen Freddies x 25

Potty Breaks x 25

Side to Side heel touches (Penguins, apparently) x 25

Outlaws x 10 ea way

COT

I shared a quote a close friend shared with me recently that eloquently captured something I’ve been experiencing for a few years.

“Your value is your birthright.” It was worth repeating and saying in a few different ways.

“Your value is completely disconnected from your performance”

You matter. Regardless of how good you are at something.

What you want, what you feel, what you need, where you’re going. They don’t need justification or defense. They are real, and valid, as they are.

Yes, you can grow to understand them, but you are not deficient for not having fully done so.

It’s ok to be.

Your value is your birthright.

I shared that this is something I’ve been learning as I’ve decoupled my identity from my profession. I see it in a lot of men, particularly my age, who are struggling to resolve this inner conflict. Many men shared that they resonate with this, and that it can happen multiple times in your life, and that it may indeed be necessary to being able to lead and love as our full selves.

Great work today Men!

Walkman

Posted on

(08.13.21) – Ultimate Boot Camp

AO: Lightning Rod

VQIC: Ghost

PAX: Kiwi, Free Lunch, Stray Cat, Whitney

Conditions

Mid 70s before dawn!

Warm up

  • SSH x 15 IC
  • Imperial Walkers x 12 IC
  • Scissor Arms x 10 IC
  • Fast High Knees x 15 IC

The Thang

Mosey down to track. Gather at near side end zone. Hold plank while Free Lunch takes a leak. 🙂

Boot Camp Part 1: Meet your mini-coupon (175g disc for each PAX)

  • Mini-coupon slide burpees (90 seconds)
  • Mini-coupon side lunges (35 seconds each leg)
  • Mini-coupon back slide (20 yards down and back – then come back to pick up the 6)

Boot Camp Part 2: 50 minus merkins

  • Line up on the end zone line. Throw mini-coupon down the field
  • Bear crawl to your mini-coupon. Do merkins equal to remaining yardage to the fifty yard line. Broad jump back to endzone line. Repeat for 7.5 minutes.

Boot Camp Part 3: Throwing Practice

  • Partner up. One of you on end zone line. The other starts on the 10 yard line.
  • Throw the mini-coupon to your partner. If your partner must move to catch or retrieve the mini coupon you both do burpees for each step they have to take.
  • If you complete 4 passes in a row without having to move then the partner on the 10 yard line moves back five yards (to the 15, then to the 20, then to the 25, etc.)
  • Continue for 10 minutes.

Boot Camp Part 4: “Ultimate Freezebee”

  • Not enough PAX – Needed one more 🙁

Tuff Enuff Pull Ups

  • Alternating pullups and holding squat – switching between the two each time you hear the chorus

6MoM

  • 20 Plank Tick Tocks x IC EC
  • 20 LBCs x IC
  • 20 Merkins x IC
  • 15 Box Cutters x IC
  • 5 Big Bois x OYO

COT

Vulnerability

I love that F3 includes this as an integral part of the workout and I love that you in this region have clearly taken that to heart. I don’t have a lot of close male relationships at this time, but I know how valuable they are. The thing I value most about it is that it fosters vulnerability, which helps us connect with each other and is critical to true growth and true servant leadership.

“The light has come into the world, and people loved the darkness rather than the light because their works were evil.” There are things that all of us keep hidden about ourselves and even hidden from ourselves (self-deception is real!). These include addiction, weakness, fears, anger, pride, etc. Bringing them to the light by sharing them with other men helps to break down the facade of invulnerable competence that we generally keep up. These hidden things control and affect our whole lives so bringing them to light is often the first step in being set free, for a “man is slave to whatever has mastered him.”

PAX shared different struggles, addictions, and weaknesses they have had and were encouraged to share more honestly about these with each other or in other safe male relationships.

-Ghost

Posted on

(08.12.21) – Build a Burpee Workshop

AO: Gauntlet

QIC: Walkman

PAX: Stray Cat, Free Lunch

Conditions

72(!) and sunny. Lot’s of early activity on the track this morning, our two RESPECT Pax showed up ready for a killer beatdown.

Warm up

Lap and a half mosy around the track, 3 wide, with each pax calling out different movements we could do while mosying – high knees, jog backwards, side slides, ohp, buttkickers, arm circles. Triangled up for Windmill x 10, monkey humpers x 10, third grade exercise x 10.

The Thang

Build a Burpee workshop!

Used one of the small hills by the track. Pax lined up on the track and performed a movement while one member moved up the hill. When that member arrived, next guy went, and so on. Repeated at top of the hill and then back down.

Movements were all the pieces of a burpee: Ground touch squat, Frog’s, Merkin, Frog, Squat jump. Jogged backwards up the hill and lunge walked down it. Repeated each movement at both top and bottom before moving on to next movement. Once we’d built the burpee, we did the last round with full burpee’s at top and bottom.

Mosied to the amphitheater type stairs (need to name this space). Now that we had a burpee built, it was time to deconstruct it. Started at the bottom and box jump/broad jumped up the concrete seating. At the top, performed each piece of a burpee – Ground Touch Squat, Frog, Merkin, Squat Jump and then jogged back down the stairs. Repeato in a descending ladder – 10 reps, 9 reps, 8 reps, etc. Pax was TOUGH through this – YHC was close to spilling some Merlot on several occasions.

Finished with box jump burpees. One box jump, one burpee. Two Box jumps, two burpees…..until 7 of each. Nearly splashed merlot here as well.

Mosied back to the field.

6MoM

Rallied on the sideline for Frozen Freddies x 20, 6 inch hold x 20.

COT

Shared a collection of perspective and quotes that I’d been gathering over the last few months.

“Hard Times make Hard Men, Hard Men make Soft Times, Soft Times make Soft Men, Soft Men make hard Times.”

“Hard things are hard”

“Growing is hard”

“There is the pain of discipline and the pain of regret. Choose one.”

Also shared from the F3 Nation Slack Q Source channel – Initiation is the first movement. Incrementally moving in the direction of advantage is the initial goal. Baby steps are good. Consistent baby steps leads to habit, growth, and discipline.

These have been bouncing around in my brain for the last few months. I’ve realized that if you’re not bumping into ‘hard’ regularly, then you’re probably not growing. For me, the last 2 months of Go30 have been great for this. The discipline required to consistently hit 1800 calories, to make decisions I don’t want to make, has been excellent. The actual thing (1800 calories, journaling) is less important (not unimportant!) to me than the discipline of doing something challenging and growing through it. I’ve found a lot of value in ‘leaning into my own reluctance’ as a good way for me to find meaningful ways to grow – whether it’s the 100 merkins a day, grow ruck, journaling, Iron Pax, etc. Pushing my own reluctance and engaging it directly has been very impactful.

Stray Cat shared his thoughts about the “hard times…” quote above. That he contrasts it to the men fighting in WW2 and fears that we’re much softer, but that F3 has helped him continue to grow Hard (hah). Free Lunch encourage him that if Stray Cat were alive then, he would have been one of those Hard Men too. We also discussed that “Discipline is Freedom” and how our perceptions of that have grown throughout our lives.

Free Lunch also shared that he’s identified some of the challenge with this around the language his daughters use – describing something that happened vs. the responsibility in what happened. His example was “the salsa spilled vs. I spilled the salsa.” I’ve seen the same in my girls. Taking responsibility continues to be a theme we all see as a critical to growth, discipline, and being the men we want to be.

Great work Men.

-Walkman

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

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

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

6/26/31 – Bolt 45 and two zig zags

AO: Lava Field

QIC: Walkman

PAX: 2Chainz, Tater Tot

Conditions

72 when we started and high 70’s by the time we ended. Busier than usual as everyone was out to beat the heat alongside 3 HIM’s.

Warm up

Mosied a lap around the track and circled up in the middle of the field for Big Bois x 20, Plank x 20, Monkey Humpers x 10, Squats x 10 (HC), Third Grade Exercise x 20, Windmill x 10, Imperial Walker x 15, Slow High Knees x 15, Grady Corns x 15. Mosied to the wall for Wall sits and Cherry Pickers x 12, Forward Arm Circles x 12, Backward Arm Circles x 12, OHP x 12, Seal Claps x 12 and then mosied back to the center of the field.

The Thang

Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. Half lap around the track and repeat.

Round 2: Bolt 45 – Merkins broken into 15 top half, 15 bottom half, 15 Hand Release, Big Bois, Jump Squats. Half lap around the track and repeat.

Round 3: Bolt 45 – Big Bois broken into 15 top half, 15 bottom half, 15 full. Jump squats, Merkins. Half lap around the track and repeat.

Ran to the Wall for Wall sits and Cherry pickers x 10, Forward arm circles x 10, Backward arm circles x 10, Seal Claps x 10, and OHP x 10.

Mosied to behind the bleachers for some 6MOM in the shade.

Plank x 30, Side plank x 20ea, Superman x 20, LBC x 20, LBX x 20, Flutter Kick x 20, Frozen Freddie x 10.

COT

Shared the quote from ‘Freed to Lead’ that “fit and friended men turn outward and shared examples from my life, workouts, a recent share from a friend who doesn’t do F3 but who has experienced the same thing, and that ~60% of people had significant weight fluctuations during COVID, and that on average, those who gained weight gained 29 lbs. On average! That’s a lot of unfit people who are going to struggle to turn outward. Had a good conversation between the 3 of us as we slowly walked around the track. Headed to coffee and breakfast at Elkabee’s and enjoyed the rest of the blazing hot Saturday.

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