F3 Oregon Territory Tools

Tag: Lightning Rod

  • Cave Dwellers and The Keynes Economy


    AO: Lightning Rod

    QIC: Angus

    PAX: Danish, Herbie, Lumbergh, Walkman



    CONDITIONS

    49 Degrees / Wet / Cloudy Skies but the air was clear with no fog

    Warm Up (Circle of Pain)

    SSH x 20
    TGE x 15
    SSH x 20
    Windmill x 15
    SSH x 20
    IW x 10

    Mosey to the corner

    HK (Fast Tempo) x 12
    BK x 12
    Incline Merkin x 10
    Decline Merkin x 10
    Monkey Humpers x 10

    Mosey to the Tennis Court

    The Thang

    We started off with a new one “Cave Dwellers”. The point is to stay in a low position for the entirety of the routine — don’t recover to your knees or to your feet until the Q calls it or until you have done the specified number of rounds.

    Cave Dwellers
    • 10 merkins (or other low ground activity, eg. plank, maktar, plank jack)
    • Gorilla Crawl ~20 yards (or any low ground traveling exercise)
    • 10 mountain climbers (vary exercise to increase or decrease difficulty)
    • backwards bear crawl, back to start

    repeato x 3 (or however many times the Q desires), remember the point is to stay low and avoid recovering to knees or up to feet until all rounds have been completed.

    Mosey over to the hill

    Elevens

    Start at the bottom of the hill — start with 1 of the first exercise run to the top of the hill and do 10 of the opposing exercise run back down to the bottom, then 2 at the bottom and 9 at the top. Repeat until you are at 10 at the bottom and 1 at the top.

    • Hand Release Burpees at the bottom
    • Squat Jumps at the top

    Walkman admitted this one was particularly challenging and brought him close to the edge of splashing merlot… the pax hustled hard and it showed. This was tough and you wouldn’t think the hand release on those burpees

    Head back to the Tennis Court

    Cave Dwellers
    • 10 merkins (Audible — Hand Release Merkins to make the most of the wet)
    • Gorilla Crawl ~20 yards
    • 10 Shoulder Taps
    • backwards bear crawl, back to start

    Mosey back to the Courtyard

    6MOM

    LBC x 20
    LBX x 20
    Flutters x 20
    Freddy x 10
    Box Cutter x 10
    Hollywoods x 10 (each side)
    Pickle Pounders x 20 (I planned to just keep going on these to run out the clock)

    Moleskin

    Reminder of what it takes to be an effective leader:

    Vision Articulation Persuasion Exhortation (VAPE)

    Having vision is the ability to see that which cannot be seen. Simon Sinek articulates it like this:

    Vision is the equivalent of an iceberg — being able to see that which others cannot see because it lies beneath. And when we work with a small group of people who say “I believe what you believe” and you work together and what happens is a little piece of the iceberg starts to show. And a couple more people are opened to the reality of this vision. And a little more iceberg shows up. And you will say… this is just the tip of the iceberg.

    Articulation is the effective communication of that vision. 

    There’s a story about a meeting between FDR and the economist John Maynard Keynes that lasted over an hour despite FDR’s incredibly busy schedule. Some say if FDR understood Keynes approach to economics then the Great Depression might have ended much earlier. 

    At first blush it’s easy to think this is FDRs fault for not understanding, but in reality we should shift the burden of responsibility from the listener to the explainer. 

    In this situation the genius locked inside Keynes head might as well not have existed. It was his responsibility to articulate so that his vision was as obvious to FDR as it was to him. 

    It’s important to note, while we may have a clear understanding of the information we are attempting to articulate if we fail to know the person, we may likely fail to get our ideas across. 

    Knowing the person transforms your ability to communicate effectively.

    It is by knowing the person we are afforded the opportunity to communicate with precision and clarity. 

    On a personal note

    I loved the chatter we’ve had in CoT lately — it’s a product of our good momentum in culture. If you made it this far thank you for reading and keep checking in on your brothers in and out of the gloom.

    Angus Out

  • The Big Tam

    AO: Lightning Rod

    QIC: Danish

    Pax: Angus, Buck, Dockers, Lumbergh, Walkman

    Conditions

    61F and humid

    Warm up (Circle of Pain)

    SSH x 25

    Windmill x 15

    SSH x 20

    Slow High Knees x 10

    Scissor Arms x 15

    Fast High Knees x 15

    Side Lunge x 10

    Mosey to the track

    The Thang

    This workout was inspired by James Bond’s female counterparts after Sean Connery’s death on Saturday.

    Pussy Galore

    20 x Pickle Pounders

    Bear Crawl 15 yards

    20 x Rowers

    Bear Crawl 15 yards

    20 x Pickle Pounders

    Bear Crawl 15 yards

    Honey Rider

    Jog to west side of track

    10 x Squat Jumps

    10 x Burpees

    10 x Merkins

    Jog to east side of track

    Holly Goodhead

    20 x Glute Bridge

    10 x Inverted Row

    10 x Tricep Dips

    Jog to west side of track

    Keep repeating Honey Rider and Holly Goodhead while increasing the Holly Goodhead IR and TD reps by 5 each time. Continue until you reach 30 reps of those.

    Mosey to the LR

    Pistol Squats x 15

    Merkin x 15

    Ab holds x 20

    Flutter kicks x 30

    Ab holds x 15

    Side Lunge x 10

    Squat jumps x 20

    MOLESKIN

    Control of our thoughts.

    I know many of us are thinking about the election and what if it doesn’t go the way I voted. Fear, despair, panic, sadness, the unknown. You are what you pay attention to and that attention is an amplifier. It shines a spotlight and signals importance. Where focus goes, energy flows.

    We have control of our thoughts. Sometimes it easier than other times. I want to bring this up because even though I’m not suffering stress from the election, others all around me are and they’re all actively fueling the fire. The focus is being put on every bit of negative when they have control of their future. If you don’t like it, are you actively going out and collecting signatures, raising funds, etc. Complaints are worthless if you’re not doing anything about it. I’m not saying this to you as a group because that’s what anyone is doing. I’m saying it because maybe we can help those around us and how they view their own world and try to ease their tension.

    My challenge to you is to be the example. Be the one who can help guide and motivate people through this time.

  • 100 Meter-Repeater (10.30.20)


    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Walkman, Angus, Bunny, Herbie, Danish



    CONDITIONS

    > 48 degrees, cloudy, with a few sprinkles of rain.

    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 to the track. 10 inch worms (hand walk out, leg walk in)

    The THANG

    ROUND 1 (x 15 of each exercise)

    • Run 100 meters, 15 merkins, jog back to the start
    • Run 100 meters, 15 Mike Tysons, jog back to the start
    • Run 100 meters, 15 Burpees, jog back to the start
    • Run 100 meters, 15 Squats, jog back to the start

    Run 800 meters

    • Run 100 meters, 25 Rowers, jog back to the start
    • Run 100 meters, 25 Freddie Mercury’s (HC), jog back to the start
    • Run 100 meters, 25 Outlaws, jog back to the start
    • Run 100 meters, 25 Big Bois, jog back to the start

    Mosey back to LR!

    6MOM

    > Finished on the 6, Flutter kicks (x 15), LBCs (x 15), Box Cutters (x 15), Hold The Six (x 15)

    Moleskin

    > Men recognize the Advantage of mutual defense

    “Man the hunter is also born hard-wired to protect himself and his loved ones from other hunters. Recognizing strength in numbers, we combine into Communities for our mutual protection from aggression. When threatened, we lock our individual shields together into a defensive wall to repel the invader. While both threat and defensive means have evolved throughout history, this elemental fact of who we are has never changed. The HIM locks his shield with other HIMs to protect the people behind the wall.

    A healthy Community will have multiple Shield Locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich us all. The HIM recognizes his Shield Lock as an essential relationship within his Concentrica and one of his most important Teams. He takes great care in nourishing it as he knows he can neither hunt nor defend alone.”

    > That’s a wrap, Lumbergh

  • Accountability


    AO: > Lightning Rod

    QIC: > Walkman

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



    CONDITIONS

    > 43 degrees and clear but it sure felt like a lower 30’s morning. Everyone was early and had some chatter to kick off the day. Daylight savings brought us some early Dawn during the workout which was refreshing.

    Warm Up (Circle of Pain)

    > Third Grade x 15, Windmill x 15, Arm Scissors x 15, Slow high knees x 15, Imperial walkers x 15 with runs around the courtyard in between the first 4 exercises.

    The Thang

    > Everyone claimed a bench we completed a set of movements at each bench, with a transition movement to get us to the bench across from us. First set was

    Slow squat x 20, Bear Crawl Bulgarian split squat left leg x 20, Bear crawl, Bulgarian split squat right leg x 20, Bear crawl

    Real Peter Parker x 15, Lunge walk, Merkin x 15, Lunge Walk, Burpee x 15, Lunge Walk

    LBC x 30, Broad Jump, Big Bois x 30, Broad Jump, American Hammer x 20, Broad Jump

    Box Jumps x 30, Al Gore, Step ups right leg x 30, Al Gore, Step up left leg x 30, Al Gore

    Repeated the cycle with the leg reps x 15, chest reps x 10, core reps x 20 (15 American Hammers), and bench work x 20.

    For what it’s worth, YHC was having a hard time breathing while calling the count during LBC’s (after burpee’s & lunge walk). Serious mental panic over amount of oxygen/C02 in my body, amusing in hindsight and good for mental discipline but a 10 count prior would have likely been good for the PAX if I’m any indication – apologies for missing it.

    6MOM

    > Plank x 20, Side planks x 20 each side. Flutter Kick x 15.

    Moleskin

    > With our Go30 Challenge starting today we discussed Accountability.

    Holding someone accountable is the process of helping them compare outcomes to goals and identifying the activities, attitudes, and beliefs that lead to success or failure. It’s shining a light on their blind spots, and helping them decide how they’ll grow.

    Being held accountable is submitting your blind spots to the lens of someone else, and asking them to help you see. This is why permission is required. If you don’t give me permission, and I try to hold you accountable, I’m just an asshole pointing out your flaws as I perceive them. But with your permission, we can help each other see. We can eliminate our own blind spots by submitting to other people’s lens and asking for help. This requires others, as a man needs help getting right.

    Accountability requires a standard. An unarguable position with which we can create a comparison. if your goal includes arguable language – terms like ‘some, a little, etc’ you can’t be accountable to it, and we can’t hold you accountable. The language matters and we must insist, for each other, that the language is clear and goals well defined.

    If this sounds uncomfortable, it is. Most people have a negative impression of accountability. It’s not fun to have light shined on darkness. In the short term it doesn’t bring joy. But in the long run it brings freedom. We often conflate blind spots with moral failures. we often picture being yelled at or having an awkward conversation as the manifestation of being held accountable. It triggers shame and guilt as the primary motivators of better actions and beliefs. This is counter productive and wrongly done. Shame and guilt are not required to hold someone accountable, and they are often wildly ineffective.

    That is why the ‘how’ matters. Not just the slack channel or text message vehicles we’ve identified, but what you want it to sound like when I hold you accountable. How do you want me to bring it up with you if i see your attitudes or actions not aligning with your goal? What would you like me to say that will help you be open to what I’m sharing and not guarded or defensive?

    With that, and for the circle of trust, I want to you to know that you each have my permission to bring up me missing my goal, in this time (CoT) or via phone or text. If you see that I haven’t read for 30 minutes the day prior, id like it to be brought up directly. Please ask me what broke down in my process and help me identify why I didn’t do it. Then help me plan for my next 30 minutes. I also want you to know that if you’ve never held someone accountable, if you’ve never approached someone to positively identify a blind spot for them, and you want some language, it’ll be posted in slack and I’m happy to talk through it with you.

    > Today’s accountability brought to you by Walkman

  • Deck of Death Monday


    AO: > Lightening Rod

    QIC: > Walkman

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



    CONDITIONS

    > 33 degree’s and chilly caused some limited chatter to start the morning. Everyone was early and we all appreciated getting moving to warm up.

    Warm Up (Circle of Pain)

    > Completed a series of warmups with a quick lap around the walkways in between. Third grade exercise x 15, Windmill x 15, Monkey Humpers x 10, Arm scissors x 15.

    The Thang

    > Deck of death

    • Hearts – Real Peter Parkers
    • Diamonds – Hindi Squats
    • Clubs – American Hammers
    • Spades – lunges….oh those lunges
    • Jokers – gorilla walk/bear crawl around the sign and back

    DoD gave us a unique opportunity for the entire PAX to practice calling an exercise. Each person called the exercise of the card they drew.

    6MOM

    > Wrapped up DoD at 6:13, completed Flutter kick x 15, LBC x 20.

    Moleskin

    > Notes from Q1.2 – King

    • To be effective in our lives, we must keep our body upright.
    • How can the sould prosper if the body withers?
    • It’s made to be used, and the more its used the more prepared it is.
    • Exercise is King and nutrition is Queen – put them together and you’ve got a kingdom. (good add by Angus that you can’t out King your Queen – no amount of exercise trumps a poor diet)
    • The Jester is necessary to think about because even the most amusing distractions can topple a kingdom.
    • We don’t exercise to get better at exercising, we do it to be prepared mentally, physically, and emotionally.
    • For me, this was the goal of 2020. I’d spent a few years working towards physical goals – a target weight, an ability to lift a certain amount, etc and hit hitting them but 2020 was about exercising for mental health and bringing the best me to bear each week. For me this takes 3-4 workouts a week.
    • This is helpful weekly, but it’s also a longterm investment.
    • F3 breaks these pursuits down into something called 3S2T – strength, stamina, speed, mental Toughness and physical Toughness. These are the things we’re trying to accelerate.
    • 3S2T is best accelerated by running with other men.
    • We all have to find what works for us – age, physical history and injuries may impact what our best can be. But what is true for all me is that it works much better as a group than solo.
    • Together, we sharped each other. And it’s kind of simple – to get faster, find someone else faster than you and chase them until you catch them.

    CoT – Thanks for sharpening me and letting me chase you, and for providing me an opportunity to let you chase as well.

    >Today’s beatdown brought to you by Walkman

  • 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

  • #ForHudson (10.17.20)


    AO: > Lava Field

    QIC: > Lumbergh

    PAX: > Angus, Danish, Title IX (Eugene, OR)



    CONDITIONS

    > Perfect 53 degree, partly cloudy, mostly dry day at the Lava Field to pay a tribute. Solid core of HIMs present to pay respect #ForHudson and to lift our brother Nomad from NW Arkansas.

    PAX arrived early to get the TRIBUTE setup, shout out to Danish and Angus for the extra hands. We had the distinct pleasure to welcome this week’s down ranger, Title IX from Eugene, OR (by way of Knoxville). A quick centering on what we were here to accomplish and to plant the seed of encouragement to push through the pain, as this is bigger than us.

    Warm Up (Circle of Pain)

    • SSH x 25
    • Scissor Arm x 20
    • SSH x 25

    Mosied to the parking lot as we thought there was a Walkman siting, there wasn’t. Did 10 squats to settle our disappointment. Mosied back to opposite end of the track. Grabbed some space on the tool shed wall. Warmed up the quads with some wall sit shoulder work. OH Press x 15, Little arm circles x 10 (both directions), Moroccan Night Club x 10, Scissor arms x 10, OH Press x 15

    The TRIBUTE

    #ForHudson

    5 ROUNDS:

    • H – (8) Hand Release Burpees
    • U – (21) Upright Rows w/ coupon
    • D – (4) Dan Taylor’s <1 squat, 4 alternating lunges>
    • S – (19) Spiderman Merkins
    • O – (15) Outlaws (both directions)
    • N – (14) No Surrenders
    • Finish the set with a 418 meter run

    Completed the Tribute.

    Coupon carry 100 yards to other end of the field (dealer’s choice). Spaced coupons across endzone for some work.

    • Murder Bunnies 20 yds
    • Run back to end zone and back 20 yds
    • Murder Bunnies 40 yds
    • Run back to end zone and back 40 yds
    • Murder Bunnies 60 yds
    • Run back to end zone and back 60 yds
    • Murder Bunnies back to 40 yds
    • Run back to end zone and back 40 yds
    • Murder Bunnies back to 20 yds
    • Run back to end zone and back to 20 yds
    • Murder Bunnies to end zone

    6MOM

    > Finished on the 6, Flutter kicks x 15, 3 x LBC’s

    Moleskin

    > From the QSource (First-Q Resource)

    ” We do not show up at F3 for ourselves. We show up for the man standing beside each of us. One undeniable truth, we need authentic relationships with other men who are working to be strong fathers, husbands, and leaders. Isolation will destroy a man! We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by product. The workout is the magnet, the relationships and community with other men will keep bringing you back. Lock shields with us and help accomplish F3’s mission to invigorate male leadership in our community.”

    Today we worked hard and left it all out there #ForHudson and our brother Nomad from NW Arkansas. Today we are a nationwide community. I shared this passage, to remind us why we show up, what we do in the gloom shapes who we are and the communities we live in and participate in. While we may not know Nomad or Hudson directly, we know this is exactly what Nomad would do for anyone of us. Our shield’s are locked with you, your family, the NW Arkansas community, and to all the men of the F3Nation. TAPS.

    Followed by the presentation of the shovel flag from Portland to Eugene.

    Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • A Well Laid Brick


    AO: > Lightening Rod

    QIC: > Walkman

    PAX: > Lumbergh, Buck, Bunny, Danish



    CONDITIONS

    > Surprisingly warm and overcast for mid October. A bit of chatter to kick off the morning and Lumbergh showed up just in time for our Mosy down to 62nd and back to the school entrance on 52nd while doing Good Morning Merkins – believe we had (50) in total throughout the morning.

    Warm Up (Circle of Pain)

    > Perfect plank combo today. Plank x 20, Merkin x 10, Shoulder tap x 20. Left leg up Plank x 15, Merkin x 5, Shoulder tap x 15, Right leg up Plank x 15, Merkin x 5, Shoulder tap x 15. Solid work by the PAX here, that was tough!

    Mosied to the back entrance of the football field and climbed under/around the gate as apparently it doesn’t get opened.

    The Thang

    > Partner relay. Broke into teams of (2) and (3). Each team had to complete Rows (100, 150), Bulgarian split squats on each leg (100, 150), and big bois (100, 225) then we completed a six man run for 400M. Mosied to the lightening rod.

    6MOM

    > Got back to the ‘Rod at 6:12 and completed LBC’s x 30, American Hammers x 15, Peter Parkers x 30, Mtn climbers x 30.

    Moleskin

    > Shared more from Q1.1 on the ‘how’ of Q1: Get Right.

    • A man needs help to get right
    • A disruptor must come along to help them turn over the boat and commit to real movement and growth
    • Over time, and more importantly iterations of commitments, the amateur turns pro
    • The pro is someone who prepares mentally and physically for the likely and unlikely situations they’ll find themselves in
    • They make taking the red pill a habit, a routine so ingrained that to break it would require a conscious decision that conflicts with hundreds or thousands of successfully executed commitments
    • The first red pills are the toughest to swallow. The consequences are more sever because there’s no momentum yet. But continued action creates acceleration, leading to momentum, and making each successive red pill that much less painful.
    • This is true across all 3 F’s.
    • Momentum in all 3 F’s leads amateurs to become HIM’s (High Impact Men).

    From the QSource:

    ” The HIM constructs his Routines through the process of bricklaying. Each individual Brick is a singular positive habit that is light enough for him to carry and place together with other bricks. Conjoined, the Bricks become a Routine that form and build his Guardrails. Once a Brick is set, it provides a place to lay the next Brick. Because it is set, the HIM has effectively deprived himself of the discretion to remove it. This enables him to focus his full energy on performing his Routines because he doesn’t have to waste energy thinking about it.”

    “While Discretion may be the freedom to decide what to do in a given situation, for a man without Guardrails discretion is a cage with velvet bars – it will lead him to take the blue pill. The HIM learns that there is nothing liberating in having to decide what to do in every situation. True Freedom is the pre-determined what that allows the full focus on the how.”

    Shout out: A note of praise to everyone present. Well done laying another brick, keep turning pro in all aspects of your life.

    > Today’s beatdown brought to you by Walkman

  • 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