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
F3 Portland 