You are more than what you do

AO: pain-train
Q: morning stār
PAX: Sooie, Wolfpack, G-string, Dilbert, Siri, The Merchant, Timber, morning stār, Lunch Lady, Cheeks (Franklin)
FNGs: None
COUNT: 10
CONDITIONS: just finished raining, perfect temp

5:30 – Men welcomed, disclaimer given: “YHC is not a fitness or mental health professional, you are responsible for your own physical and emotional health this morning. Raise your hand if you’re willing to take responsibility for your personal wellbeing.”

PAX accepted personal responsibility.

WOR:
Motivators 5 to 1, then followed Q around the playground.

COT formed early, this will be a different kind of beatdown.
Count-o-Roma

PAX stretched on their own as YHC laid out the parameters:

“Our goal this morning is to exercise our capacity towards intimacy with others. Intimacy is revealing parts of yourself to others in a space of safety. “Into-me-you-see”.

We’re going to create a safe space for that by making three agreements to one another:
1.Confidentiality: I will hold each man’s story sacred and will not share it outside this circle without that man’s permission. I am free to share my story and my experience outside this circle.
2.Vulnerability: I will stretch myself emotionally by sharing parts of myself that are intimate. I will do this by choice not out of compulsion. I will modify as necessary so that I stay safe emotionally.
3.Attention: I will listen to each man’s story with my whole being, focusing on finding the goodness and beauty in that man. I will not interrupt another man when he is sharing, I will not give advice or feedback. If I have something to share with another man I will reach out to him outside this circle.

If you agree to confidently, raise your hand.
If you agree to vulnerability, take something you’re wearing and put it in this bag.
If you agree to attention take a moment and make eye contact with every man in this circle and communicate to him that you see and accept and honor him as he is.”

THE THANG
Reflection during movement. Sharing after movement. Rinse and repeat.

Part 1: who are you?

Reflection Prompt: think about your essence … “I am a … man” … what does this mean to you?

Movement: 7 min of repeating rounds of work/active recovery. Lt. Dans with standing cross crawls (lazy imperial walkers) and knuckle shoulder taps with rocking.

Sharing: After movement YHC led off and then each man stepped into vulnerability and shared a part of himself as the circle practiced attention.

3 burpees after all shared.

Part 2: how are you showing up as your true self, how are you experiencing joy?

YHC invited each man to put aside any consideration of where the PAX falls short. Focus on identifying and sharing the goodness and beauty that is.

“I Invite that part of you that evaluates how you’re falling short to take a break for the next 20 minutes. I invite the part of you that sees goodness, beauty and virtue to come fully online for the next 20 min.”

Reflection Prompt: think about a moment where you showed up as your true self. Or consider how you experienced joy recently.

Movement: 10 min of repeating rounds of work/active recovery. Lt. Dans with standing cross crawls (lazy imperial walkers) and knuckle shoulder taps with rocking.
Prompt: how have you showed up as that kind of man recently? What’s brought you joy recently?

Solid mumble chatter during first half of movement.

YHC invited PAX to finish movement in silence and refocus on the prompt.

Sharing: After movement YHC led off and then each man stepped into vulnerability and shared a part of himself as the circle practiced attention.

3 burpees after all shared.

Part 3: anchor the experience and check out

YHC asked all PAX to find a bar and hang as long as possible and think of a word or phrase that describes this time for you.

Come back to plank.

YHC realized that G-string and Timber were stuck in a dual to see who could hang the longest and called them back to the circle.

While planking YHC reminded PAX that what they shared in the COT stays in the COT. None of what they shared will be posted in BB.

We checked out with name-o-roma plus the phrase or word that described this experience to each PAX.

Closed COT with ball of man and “pain train” on three.

MOLESKIN
– I think anything with jump lunges should be called “ass crushers”
– great to meet Cheeks from the brig, across the county line from Franklin
– great to meet Dilbert who drive 45 min to be with us
– This DB was inspired by 30/30 from F3 Katy (props to Cash and Salty for the encouragement and sharing what they’ve learned).
– the BD was designed to provide plenty of immediate and future pain. My kuckles have tissue damage and I will be feeling those Lt. Dans tomorrow. Anyone else?
– Honoring and then inviting the part of me that evaluates and critiques all my actions has been life giving to me. It takes practice, but it’s with it. Continue to practice it with yourselves and those around you. Gratitude helps immensely in this pursuit.
– We were after the pain that has a higher purpose to build us up and help us grow.
– The tissue in my knuxks will heal and new, tougher skin will form. The soreness in my glutes will come and go and leave stronger muscles. The discomfort I felt when I stepped into the circle to share myself was replaced by peace and tenderness as I saw my brothers give me their full attention and heard what others shared.
– I’ve found that an accelerant growth is what happens after the work I do. When I intentionally rest and recover after the exertion (physical or emotional). Consider ways to give yourself space to recover and reset both physically and emotionally this week. We all did solid work today; of boys and heart. Well done!

Continue to practice grace and curiosity my brothers, especially towards yourselves,
-m*

Slow down

AO: the-knoll
Q: Timber
PAX: Siri, FLO, morning stār, The Merchant, G-string, Ex-Pat, The Banker, Pebbles, Timber, Sooie, matthew hayes, Lunch Lady, Bumblebee (2.0), Fish Biscuit (2.0), Tonks (2.0)
FNGs: None
COUNT: 15
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

You Can Do Anything for 10 Minutes

AO: the-knoll
Q: SalPal
PAX: The Banker, Timber, Sparrow, matthew hayes, Sooie, Pebbles, morning stār, The Merchant, Ex-Pat, El Capitan, G-string, FLO, Rubics (sp?) and Birdman, very brave 2.0s
FNGs: None
COUNT: 15
CONDITIONS: Shoe-gonna-get wet

WARMUP: Non-existent

THE THANG:
“Life isn’t measured in moments, but in the moments that take our breath away. Now give me ten burpees.””
“”Black Lung”” “1. 10 minutes: 10 burpees, EMOM
2. 10 minutes: 2 minutes on, 30 seconds off plan
3. 10 minutes: interval sprints
4. 10 minutes to do ~50-75 yards of burpee broad jumps

MARY to close.

MOLESKINE: T-Claps to the 2.0s sprinting to give us the distance for our run, and to everyone for dragging their broken bodies through the 40 degree wet grass. Sooie brought some of that sweet sweet jet fuel to close.

ANNOUNCEMENTS: Next week, big things happening at both atlantis and the-knoll, bring men out that need the fitness, fellowship and faith.

COT: All intentions spoken and unspoken; practice gratitude today fellas. 5 thank yous and praises for every 1 sh*tty thing you say. Show the world and your community you chose joy.

Green Sally Out

Complex Work

AO: titan
Q: DintyMoore
PAX: Right Said, DintyMoore, Sherlock, Detective Pikachu, Tim the Toolman, Pep, preacherman, The Merchant, Salami, caprate, Fishfry (from Chicagoland) Loafer
FNGs: None
COUNT: 12
CONDITIONS: light rain, January daylight vibes

WARMUP:
Warm-A-Rama
Long Mosey around Park
Light stretching

THE THANG:
Complex Coupon Work
20 Min AMRAP

2 incline merkins
2 rows
2 RDLs
2 two-hand clean
2 squats
2 OHP
2 Reverse Lunge

Lap around circle after each round

Sevens at the hill
Merkins at bottom
Iron Mikes at top

Mosey back and Mary w/ 2:36 low plank

https://open.spotify.com/playlist/6kEwdofwNcLDjoZxuIFV32?si=GLZKYbduReODnanaY5OWUg&pi=u-_k32Chs1SvuI

MOLESKINE:
F3 is designed to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Make the investment in yourself and your friend groups today!

ANNOUNCEMENTS: Share the news of f3 far and wide with our new business cards. See Right Said for details.

COT:

Running Through the Wet Grass

AO: the-knoll
Q: Sooie
PAX: Ex-Pat, G-string, Malibu, Pebbles, The Merchant, Sooie, Lunch Lady, Josh Stevenson (Sparrow)
FNGs: 1 Josh Stevenson (Sparrow)
COUNT: 8
CONDITIONS: Perfect temperature. A bit damp.

WARMUP:
Motivators from 5
Imperial Walkers
“Keep em Up!”:
Shoulder taps
Side shoulder taps
Front shoulder taps
Scissor chops
Horizontal scissors
BAC
BBAC
Don Quixotes
OYO stretch/shakeout

Might as well knock out today’s 2 minute plank

THE THANG:
5 cones between the road and the tree line across the knoll. Began at the road. Exercise and MOT to each cone was different.
Sprint to cone 1: 20 burpees
Crab crawl to cone 2: 20 Lt. Dans
Crawl crab to cone 3: 10 breakdancer merkins
Mosey to cone 4: 30 Spicolli’s
Bear crawl to cone 5: 10 plank rotations
Mosey to tree line: 2 minute active recovery.

COMPETE FOR CONES:
first PAX to pick up the cone got a point. Sprint to cone 1 then tree line, cone 2 then tree line, cone 3 then tree line…you get the idea.

Mosey to the playground. Split into 2 groups. Group 1 dead hangs. Group 2 lunges to the road and mosey’s back. Swap.

Close out with some recovery breath work. Pebbles contributed to the air quality during this phase. :dash:

MOLESKINE:
Proverbs 24:5-6
A wise man is full of strength,
and a man of knowledge enhances his might,
for by wise guidance you can wage your war,
and in abundance of counselors there is victory.

These verses have meant a lot to me and have grown more as I have spent more time in F3. Thank you men for the encouragement, support, and camaraderie!

ANNOUNCEMENTS:
Plankril continues
G-string will be conductor at pain-train tomorrow. Be sure to punch your ticket!
The knolliversary is coming up 5/2. More on that later

COT:
The Merchant was the 6 and shared what F3 meant to him.
Prayers requested and lifted.

Your story matters

AO: the-knoll
Q: morning star
PAX: Wolfpack, Siri, The Merchant, Ex-Pat, El Capitan, morning star, Malibu, Pebbles, Bumble bee (2.0)
FNGs: None
COUNT: 9
CONDITIONS: delightful and the rain held off

5:30am – welcome and disclaimer

WARMUP:
YHC loves motivators so much that I asked a PAX to lead a round since I couldn’t die to my Achilles recovery. El Capitan stepped up.

Motivators followed by lazy imperial walkers, little baby arm circles, and something else I can’t remember.

THE THANG:
Part 1
30 rounds of 10 seconds of work / 20 seconds of active recovery:
1. hinge from knees / neck mobility
2. hard style plank + super slow push up / rocking
3. super slow Freddy mercuries / egg rolls

YHC demoed the excerccises and then had to pre-evac Bumble bee home.

Part 2:
Wolfpack stepped in and led the pax in:
Alternating between Low Slow Squat and Low Slow Merkin.

– 20 reps, 10 second rest of both
– 15 reps, 15 second rest of both
– 10 reps, 20 second rest of both
– 5 reps with 5 second hold, 25 second rest of both

Part 3:
YHC returned and led PAX through originally planned thang 1. Swapped recovery and work time for last round (20 seconds work / 10 seconds active recovery)

Mary:
– Max plank for those doing plankpril.
– Flow core work along with low slow squats and slow merkins, ground movement (cat crawl, baby crawl), lots of rocking

MOLESKINE:
– I find that when I do “inner work” it cones in rounds … work that is slow and methodical, then a rest, then another round of work that may vary in intensity, then rest. If I don’t take time to actively recover I sputter and burn out. This applies to all areas of life.
– I like being able to play with the creativity of these workouts to reinforced things I’m learning and practicing in my day to day. Appreciate the PAX for engaging in these mini experiment and / learning labs.
– I’ll be coming back to this topic of our stories when I Q at pain-train in a couple weeks.
– Thank you to Wolfpack and the PAX for continuing the BD while I had to leave. Am continuously encouraged by how powerful shared leadership is. Let’s keep practicing it and demonstrating it in our day to day outside the gloom.

ANNOUNCEMENTS:
– plankpril continues, get out in public and take some photos
– Good meat and fellowship at Chunks place, check 2ndf for details
– Drop into pain-train this Friday, Wolfpack is leading growth phase ramp up to official launch on 5/10
– Keep inviting men you know, grab a business card if it helps to leave them with something tangible

COT:
YHC reflected on the peaks and valleys of his life, shared some. Encouraged the PAX to reflect on their story and find ways to celebrate and honor it, even the touch painful scenes.

Here are some things to consider:
– What are the most beautiful moments of my life?
– What are the most broken moments of my life?
– What are the highs and what are the lows?
– Who are the people that have had the impact impact on who I am today (even those that hurt or abused me)?

Here is the why behind this (quote from the Intentional Father by Jon Tyson):

“The goal here is to begin to get a sense of your own story, have awareness of the moments that have defined you,and remember the people who have shaped you. “”It’s important to come to terms with your own story. “”[Victor] Frankl said there’s something powerful about stepping back, gaining an objective distance from your own story, and observing the things that have made you who you are.”
YHC used to avoid his story, even despise it. It’s only recently that he’s come to explore it and honor it. That work (and it’s hard work) has led to much acceleration.

We ended with a ball of man with “honor” on 3.