Month: January 2019

Bobby Hurley Jumps the Canal

Leave a comment

Date: 1.9.19

QIC: Wildwing

Warmup: Side Straddle Hop I/C, Flying Sun God I/C, Windmill I/C, Failure to Launch I/C

The Thang:

Mosie to Church Wall – Durkin 25 oyo, Mosie to Park – Dying Cockroach 25 I/C, Mosie to Canal Bridge – Bobby Hurley 50 oyo, Mosie to A/O – Wilt Chamberlain 100 (almost) LBC, squats, flutter kicks, lunges

F3 Message:

Potential Principles of Leadership: (1) Articulate the Vision …. (JFK: America will go to the moon this decade, not because it is easy, but because it is hard); (2) Build Momentum not Consensus … (Doing each part of the thang whether it’s easy or not); (3) Give Trust to Gain Trust … (Encouraging everyone to lead their thang); (4) Plan for Alternatives …. Elon Musk/Space X couldn’t buy US or Russian rockets so built his own.

Ended with Number-O-Rama, Name-O-Rama, COT, and meeting FNG Styx

TClap |
3

Whole Body Beat Down

Leave a comment

QIC-Leatherman

A/O -PRIMIS

PAX – Chappie , Chairman, Ruxpin, WildWing

Warm-Up :

SSH -I/C

Moroccan Nightclubs I/C

Seal Jack I/C

Wind Mills I/C

The Thang :

Mosey to the Bank

20- lunges

20-Merkins

20-Flutter Kicks

Mosey

20-Squats

20 -Carolina Dry Docks

20- Four Count Freddies

Mosey

20-Split Squats

20-Derkins

10-Big Boys

Mosey

20-Step Ups

20- Decline Carolina Dry Docks

Monkey Humpers while cars came by for a little fun.

20-E2K

Mosey back to the A/O

20- Merkins

20- Squats

20- Gas Pumpers

F-3 Message was pulled from the Q-Source

F3 | DISRUPTION (F1) January 1, 2019January 1, 2019 by Dancing Idiot

DISRUPTION (F1)

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign—absent a Disruption .

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. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

Because it induces movement, leadership causes Disruption

Leadership wrenches people away from the place at which they were determined to remain. It causes them to question the foundation for their belief that their status quo was desirable and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides. Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric, things that are impure and do not belong there but to which they had become accustomed—like a ketchup stain on their favorite shirt.

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.

If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A Leader is a person who influences movement to advantage.

A great Leader’s legacy is built on love

The degree to which a Leader is able to influence movement is dependent upon his level of skill. People will follow a Leader when he is in the room. People will continue to follow a good Leader when he has left the room. But only a great Leader is able to influence movement to advantage even after he has died. That is a legacy Leader, and he is a rare breed who leaves a legacy that is built upon love.

All great Leaders aspire to leave a legacy. Leadership is a difficult skill to master, requiring desire, commitment and love. Having paid for that skill with blood, sweat and tears, great Leaders have the natural inclination to pass on what they have learned and to be remembered for it. This yearning is what creates their legacy. It comes from the Leader’s love for his followers and his sincere desire to see them obtain advantage.

A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his, to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

The great Leader knows that If his love is not great, than neither will be his leadership.

TClap |
0

YE SHALL MOSEY TO THE TUNNEL OF (LEG) PAIN

Leave a comment

8 HIM beat the fartsack this morning for a good ole leg beatdown

WARMUP- 25-ssh, 10 side lunges each side, 20 windmills, 10 arm circles forward 10 backwards.

THE THANG- Mosey to H and R block 20 flutter kicks IC, 20 4 count freddies, mosey to alley between Walgreens and Family dollar, half pax take the peoples chair while other half does 10 meekins, 10 LBC , 10 burpees switch off followed by 21s between walls 20 Mike tyson’s without the merkin , bear crawl to other wall 1 squat Lt Dan back to first wall for 19 Mike tyson’s bear crawl back to 2nd wall for 2 squats you get the idea. Half way thru there was not much chatter but plenty of grunting and groaning. Took a short break for a 3rd F then mosey back to AO made it with just a couple minutes to spare so 10 War Hammers ( 1 world war II sit up 4 american hammers) The legs may be a little tight but the end of the day.

3rd F I read Isaiah 40: 28-31 the part I thought fit i with today’s beatdown was He gives strength to the weary and Increases the power of the weak. Even youths grow tired and weary and young men stumble and fall.

Quote by Bruce lee. You will continue to suffer if you have an emotional reaction that is said to you. True power is sitting back and observing everything with logic. If words control you that means everyone else can control you. Breathe and allow things to pass

TClap |
1

Lottery in the Mud

Leave a comment

07Jan2019

Q: Priorities

Pax: Sharkbait, Flea, Burgundy, Beach and Priorities

The winds and rain stormed all night long leaving the soccer field soft and pillowy, albeit a little damp, for 5 pax to get after it this morning!

Warmup: SSHs, IWs, Arm Circles, Copperhead squats, mosey

The Thang: F3 workout deck: lottery style

Cones were setup every 10 yards or so out to 50 yards making 5 lines. Each pax draws a card and performs each exercise at the 1st cone and runs back to the start. Repeato at the next cone and so on. If it’s an exercise like merkins, it’s 5 reps at each cone. If something like bear crawls, it’s to the cone and sprint back. 5 Pax made it about 2/3rds through the deck! The most fun was any ab exercise laying on your back in the mud! Just getting ready for the Spartan in June or the Tough Mudder next October! Bring on the mud!

COT: I’m not a morning person. Maybe you’ve heard that. You might be surprised to know that I’m also not a big fan of working out. Well why on earth did I start an early morning workout group here??? If you’re in F3 Nation then you know. It’s more than a workout. I wake up this early because I know I need it and I know I won’t regret it every morning I do. If I was left to my own devices, I’d maybe hit the elliptical at the gym enough to think about sweating and call it a day. I’ve realized that I need someone there holding me Accountable or I’m probably staying in the fartsack. Which is the 2nd reason I’m there. Maybe there is someone that needs me to be there or they’d be fartsacking too, sleeping in instead of getting better. I’m not gonna let that guy down! SYITG!

Announcements:

Beach is cleaning up the beach! Join him and the Monthly Fun Ride bike group on Saturday at 2pm at Municipal Wharf #2. Make sure to sport your F3 gear! Contact Beach for more details.

February camping trip is filling up fast. Sign up here.

Put the June 1st/2nd Spartan Race on your calendar.

Sign up to Q here.

Priorities out

TClap |
0

BLIMPS, Well actually only BLIM

1 Comment

20190105
Q: You Betcha
Pax: Burgundy, Sawdust, Croc, Flea, Sharkbait, Bruhaha, FNG Sherpa, FNG Trinkets, FNG Dirty Jobs, Jagger, Priorities, Red Alert, Cleveland Rocks.

Warmup
Side Straddle Hops
Imperial Walkers
Hill Billies
Moroccan Night Clubs

The Thang

B.L.I.M.P.S. Burpees, Lunges, Indian Run, Merkins, Plank Jacks, Squats

B – Burpees
10 Burpees – sprint 100 yards – 10 Burpees – Bear Crawl 53 yards – 10 Burpees – sprint 100 yards – 10 Burpees – Bear Crawl 53 yards
L – Lunges
20 lunges each leg – sprint 100 yards – 20 lunges each leg – backwards run 53 yards – 20 lunges each leg – sprint 100 yards – 20 lunges each leg – backwards run 53 yards
I – Indian Run
1 mile indian run
M – Merkins
40 Merkins – sprint 100 yards – 40 Merkins – Crawl Bear 53 yards – 40 Merkins – sprint 100 yards – 40 Merkins – Crawl Bear 53 yards

Ran out of time to do P and S

8 Minutes of Ab-work
Flutter Kicks In Cadence
Gas Pumps IC
Dolly’s IC
American Hammers IC
LBCs IC

TClap |
3

SKUNK!

1 Comment

1/5/2019
AO: Rocklin High School
Rocklin, CA

Q: ’88 (YHC)
Pax: Rabbit, Stitch, FNG Hobo, FNG Bundchen
Down Range Pax: Lunger from Tacoma

6 guys kicked off the new year in by attending the first Rocklin beatdown of 2019. The fun kicked of with a puff right at 0700. As we were on our mosey to the tennis courts to begin the warm up Rabbit calls out “SKUNK!” We had apparently startled the poor creature and sent it scurrying into the brush along side the courts. Our new friend “Le Pew” must have fired a warning puff of his or her aroma for us to enjoy our entire warm up.

The Thang
Tennis Court Suicides
Jog across first court then backpedal to start.
10 SSH IC
10 Merkins OYO
Repeat jogging to 2nd, 3rd and 4th courts.
Rinse and Repeat with 10 LBCs and 10 Squats

Mosey to Stanford Ranch for Jacobs Ladder with Merkins to 7

Mosey to painted ladders near the pool. 2x each of the following:
1 foot in each box
Both feet in each box
Lateral 1 foot in each box
Lateral in/out
single leg hop

Mosey to soccer field for cone races:
Two 10yd x 10yd boxes set up; pax sprint straight to first cone, side shuffle left, backpedal and side shuffle to the finish. This was done 2x as a group then we split off into 2 teams and raced through 1x with the losing team doing 5 burpees.

Mosey to Gym Wall: First pax runs around the cones on the field approx 150 yards, second pax holds plank, rest of pax hold wall sit. Each pax takes turn planking and running.

Circle of Pain/Mary
25 LBCs OYO
15 Low Flutters IC
15 Low Dollies IC
15 High Flutters IC
15 High Dollies IC
25 LBCs OYO
2x 25 second Supermans
25 second plank
25 second single arm plank each arm

COT
Number & Name-O-Ramas
Ball of Man

Naked Moleskin
Our morning began with a bang meeting our skunk friend. Lunger from the pax in Tacoma, Washington arrived at about 7:02 and had to do a short search to locate the pax on the tennis courts. He is in the area visiting family and was pleasantly surprised to find our AO is now in operation. We begin on time, every time. Great to have him DR. Stitch continued to EH from his 2.0’s cheer dad corp which brings Bundchen into the pax. His hospital last name sounds an awful lot like the first name of a famous Bündchen in the world. Hobo the other FNG today, heard about us after reading about the Nation in Men’s Health Magazine. He tells us he didn’t think there would be a workout near him and he was pleasantly surprised to see us on the map. He however did cross up the start and end time up and joined us while we were in the Circle of Pain/Mary portion near the end of the beatdown. He had just finished an 8 mile run and he jumped right in with us as we finished. He is a retired LEO and now does work for the railroad and is appropriately named Hobo.

Announcements:

  • F3 Dads Weekend in the Santa Cruz Mtns is set for Feb 8-10. F3 Monterey is heading this up so contact them for details.
  • Most of the pax are connected on the Band app which has proved to be a worthy comz tool.
  • YHC will be DR in Seattle on January 19, we need a Q that weekend.
TClap |
1

The Bronson

1 Comment

20190102
Q Sharkbait
Pax Burgundy, Sawdust, Croc, Flea and Priorities

Warmup
Side Straddle Hops
Imperial Walkers
Copperhead Squats
Abe Begotas
Hill Billies
Merkins

The Thang

The Charles Bronson = 50 reps, 100 yard sprint, 30 yard Bearcrawl & Mosey back to the start.

50 Side Straddle Hops
Sprint 100 yards Bearcrawl 30 yards and Mosey back to the start.

50 Merkins- rinse repeat.
50 Burpees rinse repeat
50 4 Count LBC’s rinse repeat
50 Jump Squats rinse repeat

6 Minutes of Mary
2 Rounds
Flutter Kicks In Cadence
Gas Pumps IC
Dolly’s IC

TClap |
3

Catch Me If You Can, William Wallace!

Leave a comment

1/05/2019

QIC: Vanilla

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20 IC

Crab Jacks – 10 IC

Plank Jacks – 20 IC

Cherry Pickers – 20 IC

Mosey to Soccer Field at St. Michael The Archangel

The Thang 1: “Catch Me If You Can”

PAX Partner/Team Up. Once PAX does an exercise while the other PAX NUR’s around the soccer field. Once PAX completes the exercise, He sprints to his teammate and they swap duties. Rinse and Repeat until full lap around field is complete. PAX Completed 4 Laps with the following exercises: Round 1: 5 Burpees, R2: 10 Squats, R3: 10 Diamond Merkins, R4: 10 Big Boys)

Break for Third F: Disruption (F1)

https://f3nation.com/2019/01/01/disruption-f-1/

Back at it…

The Thang 2: “William Wallace”

PAX back into teams. 1 PAX runs from sideline to the other sideline and performs a chosen exercise while the rest of the PAX are in plank. That PAX returns to his corner and alternating PAX run to opposing sideline to complete the same exercise. 3 Rounds of exercises were completed: 10 Merkins – High Plank, 20 Big Boys – Crab Plank, 10 Burpees – Forearm Plank.

Mosey back to the AO w/ 6 minutes to spare

The Thang 3: “Mary-Go-Round”

PAX had the chance to pick a Core Exercise (Mary), upon completion of called exercise, PAX ran a lap (Go-Round), came back for the next core exercise called, etc., etc. Scissor Kicks, 6 Inches, Flutter Kicks

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

TClap |
5

Wet Ace

Leave a comment

8 HIM punched today in the face and started it with a soggy workout…. and each are better for it.

Warm up- 
Arm circles forward – 15

Arm circles reverse- 15

SSH- 25 

Cherry pickers – 10

Mountain climbers – 15


Mosey to Ace Parking Lot.

 Line up on one end of lot. 

25 ssh – single count 

Sprint 3/4 way of parking lot -point B  

25 ssh. 

Bear crawl  to end of lot- point C 

25ssh. 

Mosey back to start. Plank for 6


25 merkins 

Sprint to point  B

25 merkins 

Lt Dan to point C

25 merkins 

Lt dan to point B

Mosey back to start. Plank 


25 squats

Sprint to Point B

25 squats 

Bear crawl to point C 

25 squats 

Bear crawl to point B

Mosey back to start. Plank 


25 Big Boys 

Sprint to B 

25 big boys 

Lt dan to point c

25 Big Boys 

Lt dan to point b

Mosey back to start. Plank. 


3rd F –  https://www.allprodad.com/a-real-new-years-resolution-becoming-a-good-father-and-husband/


Mosey back to AO. 


Wrap up with 

25 SSH 

25 merkins 

Side plank shoulder taps- 15 each side

25 squats 

25 big boys 


Wall sit overhead claps 50

Deeper wall sit overhead claps 25 


COT 

TClap |
3

1st 2019 Beatdown

Leave a comment

10 HIM showed up for the first beatdown of the year. To start of the year we passed the baton to give everyone that wanted it a chance to get in on serving a beatdown to the other Pax. Hopefully I can remember everything and get the order close to being right.

Warm up by Chattahoochee

19 SSH, 19 WINDMILLS, 20 MNC, 19 CHERRY PICKERS, 20 SEAL JACKS

THE THANG

Mosey out back entrance of the AO and around to the front Chappie took the baton on the first round with a little bring sally up bring sally down merkin beat down

Another repeat mosey followed by 40 squats IC by leatherman

Repeat mosey and Summit took the Baton with a toy soldier set with a surprise between sets 30 LBCs, Lt Dan to next parking row bearcrawl back to start, 20 E2Ks each leg, Lt. Dan/bearcrawl, 10 big boys, Lt. Dan/ bearcrawl

I think it was one more mosey after that and Vanilla took over with 20 alternating shoulder taps, 10 side plank 4 count shoulder taps.each side,

Fireplex/ Semi combo by fireplex descending merkins staring at 10 end in at 1 with a burpee after each set

Vanilla again with 25 American Hammers

Chattahoochee with 20 scissor kicks

Chappie with 20 4 count Freddie’s

Chattahoochee with 5 wall crawls start in the plank with feet against the wall crawl up to balls to the wall position crawl back to the plank

I believe I hit it all but still have the feeling I missed something

Number-rama, Name-o-rama followed by COT.

Afterwards we enjoyed some coffee, juice, breakfast casserole and fellowship thanks to Chappie and his M

TClap |
6