F3 Oregon Territory Tools

Tag: Lightning Rod

  • 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

  • Mike Tyson Runs?

    AO: Lightning Rod

    QIC: Angus

    PAX: Lumbergh (Q), Angus, Danish, Walkman, Tater Tot

    Conditions

    55 Degrees with clear skies. No tears, grind for weekend beers!

    Angus was early, yet again, holding strong to never being late. Danish was zoning, ready to crush whatever came his way. Walkman waffled between showing off his new manicure or getting the gloves he left in his car to assist with coupon work (jk on the manicure part). Warm up started and out of the fryer popped Tater Tot, slightly tardy but HERE, that’s more than most!

    Warm Up (Circle of Pain)

    SSH x 20
    Imperial Walkers x 15
    SSH x 20
    Scissor Arms x 15
    SSH x 20
    Third Grade Exercises x 15

    Mosey to the Track with Coupon, if you stop you squat (x 10 as a PAX)

    Place coupons at the 50 yard line of the track, split into two groups

    The Thang

    Alternating stations, start with run, complete your station, run again complete other station (goal is 5 rounds of each finishing with the run)

    Run 400m

    Station 1 with Coupon
    Thrusters x 10
    KB Swing x 10
    Curl to press x 10
    Weighted Squat x 10
    Vertical Block Press (on your six) x 10

    Run 400m

    Station 2 without Coupon
    Burpees x 10
    Mike Tysons x 10
    Big Bois x 10
    Spread Eagle x 10
    Box Cutters x 10

    Run 400m

    Banter — Walkman/Angus/Lumbergh joked about time management with recent Qs, Angus showed true leadership admitting time gap in recent Q and the ability and agility and utter BS required to fit in an impromptu 5 min exercise…

    PAX was laughing a lot this Friday, in between some major huffing and puffing, glad to see the 2nd F growing deep roots in the Portland Gloom.

    Mosey back to the Courtyard

    6MOM

    Flutter Kicks 15 count, LBCs 15 count, Plank ran out the clock

    Moleskin

    https://f3nation.com/commitment-q3-9/
    Comprised of two components “unwavering LOYALTY to the group and the unflinching DETERMINATION to accomplish it’s mission.”
    1. Loyalty requires the abandonment of self, HIMs put the interest of his group and the needs of its members before their own.
    2. While loyalty manifests itself most often in the things a man won’t do, determination is measured by the things he will and does do.

    F3Portland is only as strong as those standing next to you. Invest in each other, commit to the mission, and lead more FNGs to this wealth of knowledge, strength and brotherhood.

    _that’s a wrap, Lumbergh

  • Bleacher Report

    AO: > Lightening Rod

    QIC: > Walkman

    PAX: > Angus, Lumbergh, Danish

    Conditions

    > 55 and overcast

    Warm Up (Circle of Pain)

    >Mosy and GMM’s to the hill

    Bear crawl up, plank x 15, shoulder tap x 15, jog down, high knees x 15, butt kickers x 15, bear crawl up, mountain climbers x 15, peter parkers x 15, jog down, imperial walkers x 15, arm scissors x 15

    Mosy to bleachers

    The Thang

    > Merkin mountain up the bleachers (~8 to the top), bulgarian split squat of the same number at the top, jog down, same number of step ups.

    reduce by rep (7,6,5…) and repeat

    This PAX was faster than expected.

    Six man run for a lap, head to the endzone, bear crawls and every 20 yards alternate 10 big bois and 10 LBC’s

    Mosy to the flagpole

    6MOM

    > Plank x 10, Side Plank left x 10, Side plank Right x 10, Shoulder tap x 10, American Hammer x 10, LBC x 15, Freddie Mercury x 15

    Moleskin

    >The debate was a great example of an absence of leadership. Not with the debaters, but with the moderator. He had a chance to set and enforce the rules. It’s important for us, as leaders, to be conscious of when we have the opportunity to moderate; to be aware of when to set some rules and you can, with a few well timed and honest words and questions, change the nature of a debate.

    > 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

  • Deck of Death for VQ

    AO: > Lightening Rod

    QIC: > WalkMan

    PAX: > Angus, Lumbergh, Walkman (VQ)

    Conditions

    > 60 degree’s and overcast, most of the smoke was gone, light drizzle to cool us off as we headed back for 6MOM.

    Angus and Lumbergh both there early to help me kick off my VQ.

    Warm Up (Circle of Pain)

    > Mosy with Good Morning Merkins (GMM’s) and a ticket check at every curb, price of admission was (20) calf raises on the way to the track.

    High Knees x 15, Butt Kickers x 15, Squat x 10, Imperial Walker x 15, Scissor Arms x 15

    The Thang

    > Deck of Death

    • Diamonds – American hammers
    • Spades – Freddie Mercury’s
    • Hearts – Burpees (duh)
    • Clubs – Peter Parkers
    • Jokers – stair run

    Missed the last 6-8 cards, including some high heart cards due to

    6MOM

    > No Mary’s as DoD took longer than expected.

    Moleskin

    >

    I’m working on taking my family and career in a new direction and I’ve been re-acquainted recently with how difficult it is to bump, forcefully and intentionally, into our own limits, boundaries, and ceilings. When we find the true edge of our capabilities it’s scary, the path is unknown, the outcome isn’t certain, and our character limitations flare. Our defaults kick in; to retreat, doubt, and redirect. As men, our natural reaction to this instinct is often to push harder – that’s one of the reasons I love this group, it re-enforces that instinct to push because we are often capable of so much more than we think. But growth – in emotion, skill, perspective, and character do not always follow the growth path of our physical bodies and the associated mental strain. The instincts we hone in the gloom are often incredibly valuable, they forge our character in meaningful ways, and sometimes they are at odds with true leadership. As I was preparing for this I was drawn to a book that was shared with me a few years ago, by my coach, that helped me grow substantial as a leader, father, husband, and man. In the tao of leadership, it is said, “I am at peace, and have energy to spare, because I am not resisting what is happening.” This can only be the case when we are present, observing what is happening in a humble effort to understand how things happen. In these moments, we are afforded a rare opportunity to redirect the outcome – the one we’ve been pushing so hard to accomplish – into the river of what is possible. To become a part of Tao in a way that we could never have intended, but that may ultimately serve us more in alignment with our vision and values. Doing this requires courage, presence, and humility.

    With that, I’d like to close us out in an offering. It’s important for everyone to note that while the third F in F3 is faith, this is not a religious entity. We acknowledge faith as a belief in something outside ourselves. And while I am not religious in any formal sense, I have a tremendous amount of respect for speaking good things into the world, and into the lives of the people I care for. And so with that, If you’ll accept it, I’d like to offer this. May you be courageous enough to look into the face of your challenge and ask what it has to share with you, humble enough to listen, and present enough to decide what to do with what you hear. May you be at peace, have energy to spare, and not resist what is happening.

    > Walkman

  • Always Be Crushing

    AO: Lightning Rod

    QIC: Angus

    PAX: Lumberg, Samsonite, Walkman

    Conditions

    55 degrees with fog rolling in — AQI is good but a little on the high side sitting just at about 100

    Warm Up (Circle of Pain)

    The disclaimer provided. YHC brought the energy and we stayed right at the flagpole to kick things off.

    Welcome back Samsonite — glad to have you back with us.

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

    Mosey to the track

    Infinite Plank
    Plank x 10
    Merkin x 10
    Plank x 10
    Stump Hugger x 10
    (Thank Splinter from F3Toledo for this one)
    Plank x 10
    Mountain Climbers x 10

    Grab Some Wall
    And HOLD IT.

    Cherry Pickers x 10
    Little Arm Circles x 10 (Fwd / Bwd)
    Cherry Pickers x 10
    Moroccan Night Club x 10
    Cherry Pickers x 10
    Macarenas x 10

    The Thang

    Merkin Mile
    There was no chatter on the sound of pax sucking wind.

    Decons “track” ted Burpees
    This is where the chatter started once we started our 5th lap of the morning around the track. Pax were coming up with alternate names for the routine. Walkman threw out “murder mile” and I think Lumberg said “Quarter Mile Killer” or something like that.

    4 stations around the track

    • Station 1
      — Merkins
    • Station 2
      — Frog Jumps
    • Station 3
      — Squats
    • Station 4
      — High Knees

    Run from station to station performing the predetermined repetitions.

    10/8/6/4/2

    1 lap at 10 reps of each exercise then 8 and so on…
    We avoided stops on the last laps to make sure we were back at the flag pole in time for some mary.

    Hustle to the flag pole

    6MOM

    — LBC
    — Flutter
    — Flutter Jack

    COT

    Candor (Q3.8)

    What is it? F3 defines it as Graciously Telling The Hard Truth And Demanding To Hear It From Others. 

    Dictionary – the quality of being open and honest in expression. 

    Kim Scott wrote a book called Radical Candor where she describes it as caring personally and challenging directly. 

    So why even bring it up? what does this have to do with us? 

    It comes down to truth. 

    Only hard truths require candor because Easy truths don’t require character. There is no particular virtue in being the bearer of good news. 

    We are here to get better. Period. Yes to get physically stronger but also to be better leaders. 

    And in order to be great leaders for our community, we must be able to graciously communicate AND accept these hard truths with one another. 

    Reminder:

    Mission of F3 is the plant, serve, grow small workout groups for the invigoration of male community leadership. 

    Read more about Candor in Qsource

    _Angus