30 SSH, 16 Slow High knees, 20 Don Xiotes, 16 Daisy Pickers (8 each leg), 10x HC Jane Fonda’s (10HC each side) Cat Cows, 10 seconds each position, 2x each position.
The Thang:
Line the PAX at end zone with Coupon
25x curls for the girls 25x hammer squats 25x alternating hand coupon merkin Bear Crawl Coupon Pulls to the 25 YL 25x LBC’s Coupon lunges back to EZ.
No break. Next round reduce eat rep set by x5 (but not distances for crawls/lunges).
Reduce x5 each time.
As many sets as possible.
Finished workout with two sets of wall sits. Hold on wall for 30 seconds. 10x HC Halos. 10x HC Cherry pickers 10x HC Moroccan Night Clubs
Rest for 30 seconds.
Repeat once.
That’s a wrap!
COT:
Had a discussion with Blue Steel. Effectively it was on the topic of: Effectively, where is the line between being confident in self / growing in abilities and becoming arrogant or overly self-reliant. How do we best communicate both the need for self discipline as we communicate the need for reliance on others and giving grace? Was a positive reflection. Both can be obtained by communicating effectively.
The wind blew out from Bergen from the dawning to the day, There was a wreck of trees and fall of towers a score of miles away, And drifted like a livid leaf I go before its tide, Spewed out of house and stable, beggared of flag and bride. The heavens are bowed about my head, shouting like seraph wars, With rains that might put out the sun and clean the sky of stars, Rains like the fall of ruined seas from secret worlds above, The roaring of the rains of God none but the lonely love. Feast in my hall, O foemen, and eat and drink and drain, You never loved the sun in heaven as I have loved the rain.
The chance of battle changes — so may all battle be; I stole my lady bride from them, they stole her back from me. I rent her from her red-roofed hall, I rode and saw arise, More lovely than the living flowers the hatred in her eyes. She never loved me, never bent, never was less divine; The sunset never loved me, the wind was never mine. Was it all nothing that she stood imperial in duresse? Silence itself made softer with the sweeping of her dress. O you who drain the cup of life, O you who wear the crown, You never loved a woman’s smile as I have loved her frown.
The wind blew out from Bergen to the dawning of the day, They ride and run with fifty spears to break and bar my way, I shall not die alone, alone, but kin to all the powers, As merry as the ancient sun and fighting like the flowers. How white their steel, how bright their eyes! I love each laughing knave, Cry high and bid him welcome to the banquet of the brave. Yea, I will bless them as they bend and love them where they lie, When on their skulls the sword I swing falls shattering from the sky. The hour when death is like a light and blood is like a rose, — You never loved your friends, my friends, as I shall love my foes.
Know you what earth shall lose to-night, what rich uncounted loans, What heavy gold of tales untold you bury with my bones? My loves in deep dim meadows, my ships that rode at ease, Ruffling the purple plumage of strange and secret seas. To see this fair earth as it is to me alone was given, The blow that breaks my brow to-night shall break the dome of heaven. The skies I saw, the trees I saw after no eyes shall see, To-night I die the death of God; the stars shall die with me; One sound shall sunder all the spears and break the trumpet’s breath: You never laughed in all your life as I shall laugh in death.
Mosey (aka OTB AO exploration, Q found a hill for some fun)
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
The THANG
11s on the hill
Mode of locamotion – Bear Crawl up, Bear Crawl down
Box Jumps (on skate park benches at the top)
Squats at the bottom
Bear crawl up, 10 box jumps, bear crawl down, 1 squat….repeat shifting one rep down on top and adding it to the bottom till you get to 1 box jump and 10 squats
Mosey down the path, stop at the trees lining the path
Wall sit against the trees
30 second sit
Forward arm circles x 10 IC
Backward arm circles x 10 IC
Seal claps x 10 IC
Mosey to the stadium stairs
Mode of locamotion – Frog Hop Up Stairs, basic hop down
10 Merkins
10 Dips
3 Rounds (pick up the six, finish together)
Mosey to the back Soccer Field
Start at corner of the field
Begin with: 20 Squats (EC), 20 Monkey Humpers (EC), 20 Big Bois, 20 Leg Raises
Mode of locamotion –> Mosey the length of the field
Complete: 10 Squats (EC), 10 Monkey Humpers (EC), 10 Big Bois, 10 Leg Raises
Mode of locamotion –> Sprint the width of the field
Complete: 20 Squats (EC), 20 Monkey Humpers (EC), 20 Big Bois, 20 Leg Raises
Mode of locamotion –> Mosey the length of the field
Complete: 10 Squats (EC), 10 Monkey Humpers (EC), 10 Big Bois, 10 Leg Raises
Mode of locamotion –> Sprint the width of the field
Repeat for reminder of time
Mosey back to the flags
6MOM
Flutter Kicks x 15
Flutter Jacks x 15
Pickle Pounders x 10
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.
Conditions: 57deg, overcast with a light drizzle that was awesome!
MISSION | PRINCIPLES | DISCLAIMER
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Warm-O-Rama
SSH – IC – 25
Imperial Squat Walkers – IC – 10
3rd Graders – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Toy Soldiers – IC – 10
Halos – IC – 10
Arm Circles Forward – IC – 10
Arm Circles Backward – IC – 10
Partner Arms – OMC – 10sec
Bobby Hurleys – OMC – 10
Mummy Kicks – IC – 10
MOSEY to field
[was a good introduction to at least 2 of the exercises]
THE THANG: Circuit Training with Coupons
Tabata timer set up for 30 sec followed by 5 sec rest (to transition to next exercise)
Set 1 (all with coupons)
Shoulder press
Squats
Curls
Reverse lunges
Bent Over / Lat rows
RECOVER
Set 2
Bobby Hurley’s [Squat down, slap ground with both hands, leap up, and take a jump shot]
Mummy kicks [Arms out in front, alternating hop kicks & scissor arms]
Merkins
Low plank Peter Parkers
Squat jabs
RECOVER
1minute Rest between full circuits
Rinse and repeat alternating sets each time X3
MOSEY back to flag pole with coupons
[beatdown allowed for great mumble chatter]
[constant motivation by everyone throughout it all!]
MoM:
Hill Billies – IC – 10
COT:
Gentlemen,
The hardest part of what we do is getting out of bed. The choice to greet the rising sun with determination and grace is a testament to your unwavering commitment and indomitable spirit.
In these precious moments before the world awakens, you are forging a path towards greatness. While others may still be lost in slumber, you have chosen to seize the day, to embrace the rhythm of your own heartbeat and the symphony of your breath as you embark on your run.
As your feet meet the pavement, feel the connection between mind and body growing stronger with each stride. Embrace the solitude and let it become your sanctuary. In these quiet hours, you have the chance to set your intentions, to cultivate resilience, and to build the mental fortitude necessary to overcome any obstacle that may come your way.
Remember that it’s not just the physical benefits of working out that make you exceptional. It’s the mental clarity, the emotional strength, and the unwavering belief in yourself that propels you forward. With each step, you are writing a story of determination, perseverance, and self-discovery.
Through the darkness, you are chasing the light. You are defying comfort zones and transcending limitations. Your dedication, discipline, and relentless pursuit of excellence make you a force to be reckoned with. Every moment & ever mile you conquer is a testament to your resilience and a step closer to your dreams.
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
F3 is a community of men holding one another accountable to become better.
Fitness is what brings us together,
Fellowship is what creates long lasting relationships, and
Faith is what motivates us to serve and improve our communities.
| PRINCIPLES | DISCLAIMER
Warm-O-Rama
SSH – IC – 30
Imperial Squat Walkers – IC – 10
3rd Graders – IC – 10
Harry Rockettes – IC – 10
Toy Soldiers – IC – 10
Daisy Pickers – IC – 10
Partner Arms – OMC – 10sec
Arm Circles Forward – IC – 20
Arm Circles Backward – IC – 20
Halos – IC – 10
Slow Merkins – IC – 10
The THANG
2 minute Elbow Plank
13 Burpees
18 COUPON Swings
31 Push-Ups
53 COUPON Squats
53 Burpees
31 COUPON Swings
18 Push-Ups
13 COUPON Squats
2 minute Wall Sit
MoM:
Frozen Freddys – IC – 10
Jane Fondas – IC – 10 (each leg)
Flutter Kicks – IC -25
COT:
CoT Disclaimer:
We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.
—
Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.
We first found this workout posted on Instagram by a user named Britney @twinmomfit4life, who said, “I am a daughter of a retired Houston Police Officer. Hearing about this and reading about office Bauer broke my heart. I decided that I wanted to honor his memory using equipment I had at my house. Officer Bauer was 53, he served with CPD for 31 years and he was murdered on 2/13/18.” In her post, Britney thanked Coach JK McLeod @jk139 for “tweaking the WOD I had in mind to make it more Hero WOD status!”
—
The secret of getting ahead is getting started.
Mark Twain
Perfection is Procrastination Masquerading as Quality Control
Chris Williamson
Not everything we do is going to be pretty, or even right. But it’s the action of doing & trying that really moves the needle. Just do it!
This hits home for me with leadership. Just try things. See what sticks. Learn from what doesn’t. Bottom line, just do things.
Continue clockwise Run to Field and line up on side line
Crabwalk to Center of Field
Imperial Squat Walkers – 20
Dead bug shuffle to other side line
Repeat above for time
Run back to Lightning Rod
MoM:
LBCs – IC – 25
COT:
CoT Disclaimer:
We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.
Carl Jung: “Hurry is not of the Devil, it is the Devil”
Psalm 23 for busy people:
THE LORD IS MY PACE SETTER, I shall not rush,
He makes me stop and rest for quiet intervals,
He provides me with images of stillness,
Which restore my serenity.
He leads me in ways of efficiency,
through calmness of mind; and his guidance is peace. Even though I have a great many things to accomplish each day,
I will not fret, for his presence is here.
His timelessness, his all-importance will keep me in balance.
He prepares refreshment and renewal in the midst of my activity,
by anointing my head with his oils of tranquility,
My cup of joyous energy overflows.
Surely harmony and effectiveness shall be the fruit of my hours,
Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.
Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30.
Repeat until all 100 yards and 11’s have been completed.
[Picked up the 6 until all was complete. Damn Mr. Potato Head is fast!]
MoM:
Mountain Climbers – IC – 25
Plank Jacks – IC – 20
Pickle Pounders – IC – 20
J Lo’s – IC – 20
Jane Fondas – IC – 10 (each leg)
COT:
CoT Disclaimer:
We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.
The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, by Michael Easter
Scientists in the United Kingdom recently found that our brain has a trancelike “autopilot” or “sleepwalking” mode. Once we’ve done something over and over, our mind zones out of whatever old thing it’s doing. Instead of being present and aware, we’re far more likely to be lost somewhere inside our noggin. We’re planning what we’ll eat for dinner, wondering when the new season of that one show comes out, speculating about our office frenemy’s salary. We live in a state of constant mental churn and meaningless chatter.
My months of preparation changed much of that. New situations kill the mental clutter. In newness we’re forced into presence and focus. This is because we can’t anticipate what to expect and how to respond, breaking the trance that leads to life in fast forward. Newness can even slow down our sense of time. This explains why time seemed slower when we were kids. Everything was new then and we were constantly learning.
…
This slowing down of time is something Parrish told me happens in misogi. “I become incredibly focused on the task at hand,” he said.
“When I look back on a misogi that was a few hours it will seem like days, because I remember every detail.”
Additionally, stepping outside our comfort zone to learn useful skills that require both mind and body alters our brain’s wiring on a deep level. This can increase our productivity and resilience against some diseases.
…
Having too little of the stuff is connected to neurodegenerative diseases like Alzheimer’s. Researchers at the University of Michigan, for example, found that dementia significantly dropped in people who dedicated more of their lives to learning. The fascinating part about that study was that dementia went down in the learners even though their rate of diabetes, a condition that increases the odds of developing dementia, went up. Which basically suggests that dedicating ourselves to learning new things could help offset some of our poor habits.
[Great mumble chatter around how this affects each PAX’s lives.]
ANNOUNCEMENTS:
Had a great CSAUP last weekend. CSAUPs open for any & all to lead.
The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.
F3 is a community of men holding one another accountable to become better.
Fitness is what brings us together,
Fellowship is what creates long lasting relationships, and
Faith is what motivates us to serve and improve our communities.
Warm-O-Rama
SSH – IC – 30
Imperial Squat Walkers – IC – 10
Don Quixotes – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Leg Swings – OYO
Partner Arms – OMC – 10sec
Halos – IC – 10
Slow Merkins – IC – 10
MOSEY 2 laps
THANG:
Marked the parking lot in 10 yard increments/2 parking spaces with cones.
Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.
Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30.
Repeat until all 100 yards and 11’s have been completed.
[PAX picked up the 6 to finish together.]
Extra Lil THANG:
Catch Me If You Can Style – Wall Sits
PAX hold wall sits. 1st PAX drops for 5 BBSs & tags next PAX.
Repeato till all 3 PAX went through twice.
Wall Sit variations at each tag: Cherry Pickers, Night Clubs, Toes Up.
MoM:
Mountain Climbers – IC – 30
Plank Jacks – IC – 10
Jane Fondas – IC – 10 (each leg)
Hello Dollies – IC – 7
COT:
The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, by Michael Easter
Scientists in the United Kingdom recently found that our brain has a trancelike “autopilot” or “sleepwalking” mode. Once we’ve done something over and over, our mind zones out of whatever old thing it’s doing. Instead of being present and aware, we’re far more likely to be lost somewhere inside our noggin. We’re planning what we’ll eat for dinner, wondering when the new season of that one show comes out, speculating about our office frenemy’s salary. We live in a state of constant mental churn and meaningless chatter.
My months of preparation changed much of that. New situations kill the mental clutter. In newness we’re forced into presence and focus. This is because we can’t anticipate what to expect and how to respond, breaking the trance that leads to life in fast forward. Newness can even slow down our sense of time. This explains why time seemed slower when we were kids. Everything was new then and we were constantly learning.
…
This slowing down of time is something Parrish told me happens in misogi. “I become incredibly focused on the task at hand,” he said.
“When I look back on a misogi that was a few hours it will seem like days, because I remember every detail.”
Additionally, stepping outside our comfort zone to learn useful skills that require both mind and body alters our brain’s wiring on a deep level. This can increase our productivity and resilience against some diseases.
…
Having too little of the stuff is connected to neurodegenerative diseases like Alzheimer’s. Researchers at the University of Michigan, for example, found that dementia significantly dropped in people who dedicated more of their lives to learning. The fascinating part about that study was that dementia went down in the learners even though their rate of diabetes, a condition that increases the odds of developing dementia, went up. Which basically suggests that dedicating ourselves to learning new things could help offset some of our poor habits.
[Great mumble chatter about doing better with each little task to better ourselves and our habits as a whole.]
21 Merkins (each round choose a different hand position)
200m run
Reduce rep count by 2 each round
If you get to 1 rep work your way back up.
Abs
LBCs IC
Flutter kicks IC
Box cutters IC
Jane Fondas
Plank holds IC
Stretching
Ad hoc
COT – woke up today thinking about myself and my feelings. Yesterday I didn’t want to work because I didn’t feel like it. And I realized I’m going about it all wrong
Leadership is about service and what I can do for others. Here are a few quotes, passages about that sentiment.
At its core, leadership is about helping others. Those who give themselves over to the sincere desire to support the development, accomplishments, and well-being of others are ultimately the ones who find success in their own leadership, and who position themselves for expanded influence.
The greatness of a leader is measured by the achievements of the led. This is the ultimate test of his effectiveness.” “Leadership is the art of getting someone else to do something you want done because he wants to do it.”
the Golden Rule of leadership: Leading others is a privilege that is earned not a right. Leaders who understand that leading others is a privilege understand that leading first and foremost, is about service.
Workout to EDM music 128 BPM – rotate thru exercises and perform to the beat.
Coupon needed
Squats
Jumps
High knees
Shrugs
Curls
Rows
Press
Side bends
Frozen freddiez
Side plank
Jane fondas
Reverse snow angels
Swim
Merkins
Wall sit w/ cherry pickers, MNCs, arm circles, shoulder press
6MoM
Frozen fredz x 20IC
More squats x10IC
COT
Stumbling blocks
The church puts stumbling blocks in people’s way to faith and binds heavy burdens on people that makes coming to faith difficult and often, like pharisees, we don’t lift a finger to help them. I believe an example is young earth creationism which is laughably untenable for many in academia, but the church often treats it as a foundational to Biblical truth. This makes it virtually impossible for many educated people to take the Bible seriously. It is a heavy burden that they cannot bear. We should be willing to “lift a finger” to reassess our assumptions to make sure our truth claims are valid.
This is of course true outside the church and in the divisive atmosphere of the broader culture. Listening, empathizing, and reassessing our truth claims would go a long way toward easing the political tension.
