F3 Oregon Territory Tools

Tag: Angus

  • LavaField Gasser


    AO: > Lava Field

    QIC: > Lumbergh

    PAX: > Angus, Danish, Tater Tot, Cradle, FNG (WetBag)



    CONDITIONS

    > Ideal GLOOM day, 48 degrees and cloudy.

    Warm Up (Circle of Pain)

    • SSH x 25
    • Windmill x 15
    • Scissor Arm x 15
    • SSH x 25
    • Slow High Knees x 15
    • Butt Kickers x 15
    • SSH x 25

    Mosey 400 meters

    The THANG

    Football Field Gassers:

    • Rifle Carry 10 yards and back
    • 10 Merkins
    • Rifle Carry 20 yards and back
    • 10 Merkins
    • Continue to 50 yards and back
    • 10 Merkins
    • Murder Bunnies 50 yards and back
    • 10 Merkins
    • Murder Bunnies 40 yards and back
    • 10 Merkins
    • Finish on 10 yards and 10 Merkins

    If you stop, you owe 2 burpees. Run yards and back to finish (each circuit).

    Carry Coupons to Stadium Stairs (3 Rounds).

    • 10 Block Curls
    • W/ Block, Snake Climb Stadium
    • 10 Racked Squats,
    • W/ Block, Snake Climb Stadium

    Side Shuffle to 50 yard, switch direction side shuffle to end zone (2 Rounds)

    6MOM

    > Finished on the 6, Flutter kicks x 15, LBCs x 15, Big Bois x 15, Hold Six inches x 15

    Moleskin

    > From the QSource (POSITIVE HABIT TRANSFER (Q2.4))

    I’ve been discussing being Missional and serving a purpose. There are many steps to take to be on mission, often times it’s first identifying the desired mission (or assigned) then determining the path needed to prepare for said mission. With that, I want to talk about some key takeaways from the Positive Habit Transfer portion of the Q-Source.

    “IMPACT is an acronym formed by the different aspects of what HIM does to achieve strong effect through forcible contact:

    Influence: igniting a powerful desire for Movement
    Missionality: Serving in the High Impact Zone
    Positive Habit Transfer: ingraining Advantageous tendencies in others
    Accountability: submitting to Standard through Enforcement and Consequence
    Correction: zealously advocating for shared virtue
    Targeting: initiating Missionality in others

    Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. But it doesn’t work that way. Most people need forcible contact from another person in order to replace their negative Habits with positive ones. This help is best delivered in the form of the Positive Habit Transfer (PHT) .”

    My goal here at the Saturday AO is to drive home the value proposition embedded in the Q-Source. We will be looking to establish Coffeeteria’s moving into 2021 and laying the bricks of leadership on you all.

    Remember –> Plant, Serve, Grow.

    Had an FNG in the midst, learned a lot about Ben (Virginia boy, learned up at Elon, favorite food steak, and his first job was baggin’ groceries at Martin’s. Funny story – but you gotta meet him to find out). Introducing, WetBag to the Nation!!

    > That’s a wrap, Lumbergh

  • The Good Wolf


    AO: Lightning Rod

    QIC: Angus

    PAX: Buck, Bunny, Danish, Herbie, Lumbergh, Walkman



    CONDITIONS

    > A crispy 39 Degrees, dark, and just the type of gloom that requires a little extra effort to get up and get the blood pumpin’

    Warm Up (Circle of Pain)

    > I kept it to the courtyard to hang around for any stragglers:
    • 30 SSH
    • 10 TGE
    • 25 SSH
    • 10 Windmills
    • 20 SSH
    • 10 IW

    Mosey to the Upper Field

    • 12 HK
    • 12 BK
    • 12 Squats
    • 12 Lunges

    Mosey to the Far End (on Division)

    This is where we got some good chatter from passers by — and Lumbergh threw out the EH. I set us up right on the corner for some shenanigans.

    • 10 Monkey Humpers
    • 10 ct Plank
    • 10 Merkins
    • 10 ct Plank
    • 10 ST

    Mosey to the Tennis Court

    The Thang

    > We are thinking about calling this routine “The Good Wolf” from the moleskin of the workout.

    This is a relatively simple workout (Remember KISS when planning workouts — Keep It Simple Stupid)

    5 Stations Across the Tennis Courts.
    All pax spread across to maintain distance.

    Station 1: Merkin Combo (Wide to Standard to Diamond = 1) x 5
    — Travel: Gorilla Crawl to next station
    Station 2: Squat / Mountain Climber / LBC x 10
    — Travel: Bear Crawl
    Station 3: Burpees x 15
    — Travel: Gorilla Crawl
    Station 4: Squat / Mountain Climber / LBC x 10
    — Travel: Bear Crawl
    Station 5: Merkin Combo

    Hold plank and wait for the six

    Suicides x 3

    Hold Low Low Squat while we wait for the Six — I audibled position change while we waited.

    Return back to the other side the way we came.

    Station 1: Merkin Combo (Wide to Standard to Diamond = 1) x 5
    — Travel: Gorilla Crawl to next station
    Station 2: Squat / Mountain Climber / LBC x 10
    — Travel: Bear Crawl
    Station 3: Burpees x 15
    — Travel: Gorilla Crawl
    Station 4: Squat / Mountain Climber / LBC x 10
    — Travel: Bear Crawl
    Station 5: Merkin Combo

    Hold Low Low Squat

    Suicides x 3

    Hold plank — I called to pick up the six.

    6MOM

    > LBC / LBX (just like LBC but touch opposite knee to elbow) Box Cutter / Hollywoods / Pickle Pounders

    Moleskin

    > You might have seen this one floating around — I can’t confirm the source but I remember that it struck me the first time I read it:

    There’s a Cherokee story about two wolves, and it serves as an excellent parable. It goes something like this:

    One evening, an elderly Cherokee brave told his grandson about a battle that goes on inside people.

    He said, “my son, the battle is between two ‘wolves’ inside us all. One is evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

    The other is good. It is joy, peace love, hope serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.”

    The grandson though about it for a minute and then asked his grandfather, “which wolf wins?”

    The old Cherokee simply replied, 

    “the one that you feed.”

    I like to think and I hope what we are doing out in the gloom is feeding the Good Wolf — Buck had a great comment about how not only is this battle happening within ourselves but also we can feed that same spirit in our communities. Great word.

    TAPS for Lumbergh’s Aunt Diane and her battle with Cancer.

    And TCLAPS to Bunny for showing a high level of commitment. Showing up two straight weeks in a row. Great work and keep at it. I didn’t mention it in the COT but I also wanted to recognize Buckin’ Bobcat and his commitment as well. You’ve shown real commitment and hustle as well — great example for PAX follow. I look forward to both of you leading workouts soon.

    That’s all I got to say about that.

    > Angus Out

  • Find a coupon, pick it up, all day long you’ll have good luck!!

    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Angus, Dockers, Bunny, Walkman, Buckin’ Bobcat, Danish

    Conditions

    > Nice fall day, coming in at a cool crisp 47 degrees, partly cloud with the occasional sprinkle throughout the workout. Most of the PAX arrived early, Walkman and Buck assisted with carrying the coupons to the LR. Dockers arrived just in time!

    Warm Up (Circle of Pain)

    > At the LR:

    • SSH x 20
    • Windmills x 20
    • Squats x 20
    • Dips x 15
    • Merkins x 10
    • Flutter Kicks x 25
    • Hello Dollys x 20
    • SSH x 10

    The Thang

    > Three Rounds (100 count per exercise), Run (approx. 100m) lap before and after each round

    ROUND 1

    • Overhead Press
    • Curls
    • Vertical Block Press
    • Bent Over Row

    ROUND 2

    • Decline Merkin (modified to 50 count)
    • Squat
    • Tricep Curl
    • Shoulder to Shoulder Press

    ROUND 3

    • American Hammer
    • KB Swing
    • Flutter Kick with Block Raised
    • Outlaws with Block Raised (50 each way)

    Minimal mublechatter throughout, must of been a good one. Pushed for encouragement across the PAX to push thru the pain. Glad to see the group comz and support. The goal today was not to get it done, the goal today was to not stop and push past the pain. Be comfortable with the uncomfortable.

    6MOM

    > Flutter kick (20), Six inch leg raise hold (20), Spread Eagle (20)

    Moleskin

    DISRUPTION: QSource F1 (https://f3nation.com/disruption-f-1/)

    A leader is a person who can influence people to do things that they would not have done otherwise. 

    The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place.

    Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

    A couple weeks back we talked about being missional. My mission is to strengthen my mind and body, focus on leadership but committing to a healthier lifestyle that leads me to weight loss but most importantly happiness in myself as I move thru this journey.

    Today, I challenge all of you to consider your mission, then post it to Slack channel, so we can support you on your personal journey and I can hold you accountable.

    > That’s a wrap, Lumbergh

  • Legs? Where were going, we don’t need legs.


    AO: > Lightening Rod

    QIC: > Walkman

    PAX: > Lumbergh, Angus, Danish, Buck, Bunny, Herbie, Booch, Crazy chicken



    CONDITIONS

    > 50 degrees with shining stars greeted our largest native PAX at the Lightening Rod. The Hillsboro crew made the commute and were really, really glad they didn’t have to walk home. Angus looked like he’d completed his 3 miles already and there was some light chatter before kicking things off.

    Warm Up (Circle of Pain)

    > Warm up circle of Slow High Knees x 20, Imperial Walkers x 20, and Arm Scissors x 20 prior to a circuit of lunge walks and Real Peter Parkers (RPP’s). Everyone picked a bench and did 10 RPP’s (Decline Pushup w/ a peter parker), then lunge walked to the middle and back, then a set of 9….8…7…..all the way to completion. YHC was overzealous in design the night before and thought an RPP should contain an extra pushup between each leg of the Peter Parker, but the first set of 10 set him straight and we corrected the exercise for all. Arms, shoulders, and legs properly warmed up, we mosied to the football field.

    The Thang

    > Everyone lined up on the goal line and we proceeded to sprint to the 20, complete 20 LBC’s, and backward lunge back to the goal line. Repeated to the 40 (40 LBC’s), the opposite 20 (60 LBC’s), the opposite 20 (80 LBC’s), and then all the way to the opposite goal line for 100 LBC’s to finish. We leave no man behind, so everyone picked up the six and supported the final LBC’s and final run together. We had a few minutes to spare, so we ran over to the wall and completed wall sits with Cherry Pickers x 15, Overhead Press x 15, and forward arm circles x 15, because who needs legs and shoulders anyway? Mosied back to the Lightening Rod.

    6MOM

    > Plank x 25, Side Plank x 15 on each side, Hollywoods x 15 on each side, Freddie Mercury’s x 15, Plank x 20 to round it out.

    Moleskin

    > Shared the ‘Get Right’ Q as encouragement and direction for the PAX. Angus reminded us of the analogy of having a flipped over boat while trying to cross a river. You must rightside the boat, and get back in, to make any progress towards your goal.

    > Today’s beatdown brought to you by Walkman

  • Lava Field Launch Redo – Gobbler Special

    Lava Field Launch Redo – Gobbler Special


    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Bunny, Dockers, Danish, Angus, and Walkman.


    CONDITIONS

    Another beautiful gloomy fall day in the PNW, registering at 51 degrees, wet grounds and a few sprinkles. PAX was geared up and ready to roll for the always early (1min) Q.

    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
    • Overhead Press x 15
    • SSH x 25
    • Squats x 15
    • SSH x 25

    The Thang

    > THE GOBBLER SPECIAL (carrying on the DEJA VU theme)

    Mosey to track

    30 Mins of WORK

    • 400 meter run
    • 10 Merkins
    • 20 Squats
    • 30 Rowers

    Mosey back to Lightning Rod

    PAX pushed hard thru the WOD, Danish (of course) and Walkman pacing the group. Q and Dockers holding down middle of the pack, pushing the front. Angus encouraging Bunny (back for his second workout of the week!!!), using the PDX mantra –> “We’re doing more than most.” The idea here is simple, this is not a get down on yourself or compare yourself moment, rather an investment in to your personal development, your leadership, your fitness. The PAX are here to empower and push each other, “It’s you against you.”

    6MOM

    > Flutter Kicks, Outlaws (both directions), Spread Eagles

    Moleskin

    All humans are here for a distinct and unique purpose that only YOU can fulfill.

    The journey all men are on, is unique. You can learn from those before you, those around you, but ultimately your path is yours. F3 imparts knowledge, fellowship, and core principles to help you navigate this path. Along with your faith element or belief beyond yourself, these learnings will aid you in life.

    During times of challenge, when the world seems to be filling in on top of you, it’s often attributed to the fact that we try to fulfill someone else’s calling and are not being true to our own. In these moments, we as the PAX need to be ready to help our brothers, pick them up, shepherd them, listen.

    Announcements

    See everyone Friday!

    Also, this Saturday at the Lava Field –> Clackamas High School at 7am, we’ll be living out the 2nd F. Notified the PAX of the call out from F3 Northwest Arkansas, that our Brother Nomad, lost his son on 10/3. In a show of solidarity and support, a workout was built in his memory #ForHudson. We’ll be completing this in his honor and encouraged all to attend not just for our brothers in PDX but nation wide.

    > That’s a wrap, Lumbergh

  • DEJA VU

    DEJA VU


    AO: Lightning Rod

    QIC: Angus

    PAX: FNG Arthur Burke, Buckin’ Bobcat, Danish, Lumbergh, and Walkman.


    CONDITIONS

    Nice and wet from heavy rain over the weekend. 55 degrees. You will not ever hear me complain about this weather. Lumbergh showed up early for coupons, again. YHC got a 3 mile run in before the workout, again. Everybody was present, on time, and bright eyed. Ready to go! We had three birthdays to celebrate: Danish 38, YHC 33, and Lumbergh 37. More to come on that later.

    Warm Up (Circle of Pain)

    There was a little chatter about the launch events that occurred over the weekend. Other than that there wasn’t much mumble leading up to getting things started. All COP exercises were done in cadence unless specified otherwise.

    • SSH x 25
    • Windmills x 15
    • SSH x 20
    • Third Grade Exercises x 15
    • SSH x 15
    • Little Bitty Arm Circles x 10 (FWD/BWD)
    • Cherry Pickers x 15
    • Scissor Arms x 15
    • Overhead Press x 10
    • Merkins x 10

    The Thang

    > THE GROSS (DEJA VU)

    We kept it right in the court yard to start the 1st of 4 circuits. Repeat each circuit 4 times. 12 Reps of each exercise.

    Circuit 1
    Decline Merkins, Lunges, Flutter Kicks
    Travel: Frog Jumps across Perform all exercises on the either side. Repeat until you’ve completed the circuit 4 times.

    Mosey to the tennis court

    Circuit 2 (SAME DEAL)
    Curls, Block Squats, Big Bois

    I had a feeling there would be some chatter on this one as there was still a good amount of water on the tennis court… the pax did not disappoint. There was much to be said about getting wet. As I always say, “You only get wet once”.

    Travel: Rifle Carry — down and back. Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.

    Mosey to the Hill

    Circuit 3 (SAME DEAL)
    Release Merkins, Jump Squats, American Hammer

    We got our 6 wet… why not just go ahead and balance things out and get the front side too. YHC called for the release merkins. After a demonstration the pax understood, Walkman verbally confirmed. Might as well get the front wet too.

    Travel: Bear Crawl the hill. Perform all exercises on the either side. Repeat until you’ve completed the circuit 4 times.

    Mosey back to the Tennis Court // We made it to the Tennis Court but we ran out of time to do the last circuit — here’s what was planned anyway.

    Circuit 4 (SAME DEAL)
    Overhead press, Block Squats, Big Bois
    Travel: Rifle Carry. Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.

    We took off back to the courtyard — with 7 minutes to spare. Lumbergh was picking up the six supporting the FNG throughout his first workout. We don’t leave men behind. This is a great example of how we can support one another no matter the fitness level.

    6MOM

    > LBC, Flutter, Box Cutter, Hollywoods

    Moleskin

    Déjà vu is the feeling that one has lived through the present situation before. 

    So we repeated today’s workout from Friday on purpose. Not just because it was easier on planning because frankly it was. I also chose to repeat it because I liked it and when you lead you get to choose. But I was also hoping to get through more coupon work so I figured what the heck. 

    But as I was rewriting the workout and making adjustments I started thinking about deja vu. 

    Immediately that scene from the matrix comes to mind. Or maybe even Groundhog Day. 

    That is what my year has felt like. it has been easy to get overwhelmed by the repetitive slog. And it eventually turned to apathy. Brief glimpses of losing hope or even faith.

    I understand these moments of pressure have an overwhelming ripple effect causing blindness to Good that is no doubt in proximity to all of us. I also recognize that these are the moments that produce the most growth. 

    As great (at least some would say great) William Joel once said: 

    The joy of life is made up of obscure and seemingly mundane victories that give us our own small satisfactions.

    And you know, that’s a big part of why I get out of bed everyday. I have Identified my small victories. And I’m practicing the discipline of celebrating these moments. 

    I can’t control what is happening in the world. But I can make the effort to master my own self. And showing up here choosing to get my ass kicked a little bit a couple days a week is just what I need to keep my eyes open. And to activity look for and celebrate obscurity. 

    We openly discussed what this means. Walkman affirmed the truth to this as it has applied to his own life and what that will continue to look like as we transition into a Post-Covid Portland Winter. We will all need to continue the discipline of celebrating obscurity.

    Announcements

    Go check out the Lava Field on Saturday.
    Clackamas High School at 7am

    FNG

    Welcome to Arthur Burke nicknamed “Bunny” — we kinda scraped the bottom of the barrel on that one but Lumbergh came through. From FNGs favorite movie The Big Lebowski. Welcome and great hustle!

    Closing Prayer / Mantra

    I begin this day with humility. So that my ears can hear any person as my teacher. And my heart can be spurred to be upright. 

    I begin this day with thankfulness. So my eyes can see all the good things I have around me. And greed cannot interfere with my ability give away what I’ve learned. 

    I begin this day with kindness. So while my hands are strong and my will is iron. I have the fortitude to have a gentle touch. 

    With humility, thankfulness, and kindness as our guide let us recognize our own limitations to shape the world and strive to be masters of our selves. 

    I ask these things to be a better man. Not for my own gain but for my family, for my friends, and those who are near. 

    Amen

    We also closed out the workout with birthday burpees. Danish, Lumbergh, and I paid the penalty by age.

    > Angus Out

  • GROSS Friday

    AO: > Lightning Rod

    QIC: > Angus

    PAX: > Booch, Danish, Lumbergh, Walkman

    Conditions

    > Cool but not cold the gloom was lit by a bright moon — YHC got Extra Credit done just in time to meet Lumbergh to unload the coupons.

    Warm Up (Circle of Pain)

    > All pax were there on time and early enough for a little chatter before we kicked things off.

    YHC started attempted to begin things with Motivators. I guess we’ll have to come back around to that one.

    In place of the Motivators we did extended some variations on the Side Straddle Hop.

    Then, onto an audible onto some arm warm ups:

    • Scissor Arms x 15
    • Little Bitty Arm Circles x 10 (FWD/BWD)

    The Thang

    > THE GROSS

    We kept it right in the court yard to start the 1st of 4 circuits. Repeat each circuit 4 times. 12 Reps of each exercise.

    Circuit 1
    Decline Merkins, Lunges, Flutter Kicks
    Travel: Frog Jumps acrossPerform all exercises on the either side. Repeat until you’ve completed the circuit 4 times.

    Mosey to the tennis court

    Circuit 2
    Diamond Merkins, Squats, LBC
    Travel: Suicides — down and back. Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.

    Mosey to the Hill

    Circuit 3
    Merkins, Jump Squats, American Hammer
    Travel: Bear Crawl the hill. Perform all exercises on the either side. Repeat until you’ve completed the circuit 4 times.

    Mosey back to the Tennis Court

    Circuit 4 (with Coupons)
    Curls, Block Squats, Big Bois
    Travel: Rifle Carry. Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.

    We nearly made it through the whole thing — just one round short before we had to mosey back to the courtyard

    6MOM

    > LBC, Flutter, Box Cutter, Hollywoods

    Moleskin

    > I saw this thing someone shared on Twitter and it’s relevant. Because it’s political. 

    This isn’t to instigate more mellow drama  because that isn’t what we are here for. But now more than ever as leaders in our community we an obligation to be a positive force when it comes to the conversation of politics. 

    Here’s the note paraphrased: 

    After the elections are over, your neighbors and family will still be there. Trump will not be ringing up your groceries. Biden won’t be fixing your car. Neither of them will be the ones helping you care for your children or elderly parents or let you borrow tools. 

    They will both be back in their wealthy political world. And we will be here in ours. They will be doing their thing while you and I live, work, eat, drink, learn, workout, worship, and play together. 

    We are what makes this country great, because we choose to be decent, loving, caring, and compassionate human beings. 

    I’m not here to encourage you to vote one way or the other (but I will encourage you to vote). Just remember we are the ones with the ability to shape our communities. Just like this one. Not them. 

    Last thing to share before we close out is that I wrote this prayer as a mantra for men of faith and no faith to observe as an approach to purposefully setting our minds daily.

    Prayer / Mantra

    I begin this day with humility. So that my ears can hear any person as my teacher. And my heart can be spurred to be upright. 

    I begin this day with thankfulness. So my eyes can see all the good things I have around me. And greed cannot interfere with my ability give away what I’ve learned. 

    I begin this day with kindness. So while my hands are strong and my will is iron. I have the fortitude to have a gentle touch. 

    With humility, thankfulness, and kindness as our guide let us recognize our own limitations to shape the world and strive to be masters of our selves. 

    I ask these things to be a better man. Not for my own gain but for my family, for my friends, and those who are near. 

    Amen

    > Angus Out

  • Shothouse 1000 (F3Chattanooga)

    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Angus, Lumbergh (Q), Walkman, Buckin’ Bobcat, Danish, FNG

    Conditions

    > A perfect Oregon morning, 54 degrees, also known as ‘Gettin’ After It Weather’ or ‘GAW’…yes, I just made that up!

    PAX was there, ready to blast, Lumbergh (Q) late to the party, arriving early by 1 min…might need some 2nd F to get this thing tightened up. FNG rolled up in time for joining in SSH.

    Warm Up (Circle of Pain)

    > At the LR:

    SSH x 20, Imperial Walkers x 10, SSH x 15, Little Baby Circles (Fwd & Bkwd) x 10, Scissor Arms x 15, SSH x 10

    Mosey to Track for the THANG..

    The Thang

    > Kicked off with 10 inch worms (hand walkouts to plank, walk legs to hands, repeat for count)

    100 of each exercise below, run to top of bleachers after completion of each exercise

    • Merkins
    • Burpees
    • Dips
    • Squats
    • Big Bois
    • Shoulder Taps (Hard Count)
    • Alternate Side Lunge (Easy Count)
    • Squat Jacks
    • Plank Jacks
    • LBCs

    None of the PAX completed the THANG, mosey back to LR…mummblechatter on the mosey, Lumbergh (Q) called out PAX for not getting it done (self included), put PAX on notice >F3Chattanooga must be fitter if they can get it done< let PAX know that we’ll be doing this again to measure progress.

    6MOM

    > LBCs x 25

    Moleskin

    Three variations of kindness:

    ‘Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.’ -Ephesians 4:32

    “As a mother even with her own life protects her only child, so should one cultivate immeasurable loving-kindness towards all living beings.” — Buddha, The Metta Sutta

    ‘The Golden Rule: Do unto others as you would have them do unto you.’

    Emphasis on kindness and provided multiple views of similar applications and approaches to life, depending on your own personal mantra and/or faith principles. Implored the PAX to take up this offering b/c nothing is promised, all we have guaranteed is the day in front us. Be present, be kind, show up, lead with kindness, pick those up who fall, so when you fall they are there to pick you up, be humble.

    Shared a recent situation where my sister-in-law was in a horrific car accident (this past Sunday which caused me to prioritize family and miss the Monday post). Her car was t-boned as a car ran a red light, flipping her vehicle, needed assistance to even get out. Fortunately, came out relatively unscathed (whiplash and shoulder sprain). Take away is that in a second your life can and will change, how we behavior and navigate the life we are given will certainly shape not only the life we have on earth but the legacy we leave on it.

    Wrapped up with Count-A-Rama and Name-O-Rama. Had a new FNG, Jonah…learned a bit more about him (lots of options Jonah and the Whale, Jonah Hill inspos), ultimately arriving at nugget of info from how/where he met his wife. PAX introducing ‘DOCKERS’.

    > Last call, Lumbergh

  • Relays and Stairs and Wall Sits oh’ My

    AO: > Lightening Rod

    QIC: > Walkman

    PAX: > Angus, Buckin’ Bobcat

    Conditions

    > 55 and overcast, starting to get a bit chilly. Angus was early in a plain grey sweatshirt. Me and my FNG buckin’ Bobcat walked up with 5 minutes to spare.

    Warm Up (Circle of Pain)

    > Mosy with GMM’s to the field

    High Knees x15, Butt Kickers x 15, Plank x 15, Merkins x 10

    3×3 at the play structure – pullups, big bois, box jumps

    The Thang

    > Hill Relay: The three of us had to conquer sets of Merkins (150), Squats (150), Lunges (150), and LBC’s (200). While two were doing sets, the other bear crawled up the hill and jogged back down, rotated when he arrived.

    Mosy to the track

    Wall sits with cherry pickers, overhead press, little arm circles and ‘Can Can’s’ x 15 ea

    Stair run on the bleachers

    Wall sits with Cherry Pickers, morrocan Nightclubs, and ‘Can Can’s’ x 15ea

    6MOM

    > Scrunchy Frog x 10, plank x 15, side plank L/R x 15, freddie mercury x 15

    Moleskin

    > We often spend significant time preparing ourselves for important professional meetings and I’ve been focused lately on coaching around this same level of prep in our interactions as leaders – spending sufficient prep time thinking through important leadership interactions. This can also extend to our wives and children. Our leadership at home, often, is more important that that in the professional setting, and deserves as much time, focus, and preparation.

    >Walkman

  • Quadrants

    AO: Lightning Rod

    QIC: Angus

    PAX: Angus(Q), FNG Danish, Lumbergh

    Conditions

    54 Degrees with clear skies. You can’t ask for a better morning.

    Warm Up (Circle of Pain)

    FNG Andrew Lemoncello walked up just before Lumbergh with 5 minutes to spare. Just enough time for a little stretch and chatter — the three of us kicked things off right in the courtyard.

    SSH x 15
    High Knees x 15
    SSH x 15
    Butt Kickers x 15
    SSH x 15
    Third Grade Exercises x 15

    Mosey to the Tennis Court

    Suicides — hold plank for a 10 count between each

    Infinite Plank
    Plank x 10
    Merkin x 10
    Plank x 10
    Stump Hugger x 10
    Plank x 10
    Mountain Climbers x 10

    Shoulder Blaster
    Cherry Pickers x 10
    Little Arm Circles x 10 (Fwd / Bwd)
    Cherry Pickers x 10
    Overhead Press x 10
    Cherry Pickers x 10
    Macarenas x 10

    Mosey back to the Courtyard

    The Thang

    In the courtyard we all lined up across one side every pax grabs a bench. Cones were set up to indicate the halfway point.

    Perform the following exercises for 15/10/5 reps

    R1
    Incline Merkins
    — bear crawl to center
    — crawl bear from center to opposite side
    Decline Merkins

    R2
    Squats
    — Lunge walk to center
    — Frog Jump from center to opposite side
    Box Jumps

    R3
    Burpee Broad Jumps Down and Back

    With a bit of time to spare and not enough to move on to the last routine planned YHC called an audible — we headed up to the loop at the front of the school to perform the following:

    Slow Jog around the loop 5 burpees at the top and the bottom. 2 rounds all together.

    For the last round, all pax hold plank as each individual take the loop and does 5 burpees at the start and 5 at the top.

    6MOM

    We only had time for 25 LBCs to wrap things up

    Moleskin

    From QSource:

    Leadership is a skill. And it is one a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.

    Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. 

    We are out here practicing what it means to lead. 

    Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. 

    But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. 

    You have to decide to become an effective leader. Emphasis on effective. Understanding what it takes is a decision you have to make. No one will make it for you. 

    All that to say this 

    The Leadership philosophies of F3 are intended to  be an improvement of skills for the benefit of families, workplaces and neighborhoods.

    The 4 Quadrants of F3 Leadership

    Q1/GET RIGHT: the pursuit of proper personal alignment

    Q2/LIVE RIGHT: the dedication to Purposefulness

    Q3/LEAD RIGHT: the practice of Virtuous Leadership

    Q4/LEAVE RIGHT: the construction of Legacy

    Link to QSource

    Welcome to FNG Andrew Lemoncello

    Almost nicknamed him 100 proof for his last name but instead went with his story about accidentally waving the wrong flag after a team victory. Welcome Danish and great hustle!

    _Angus Out