AO: Beaverton
QIC: @Goon
PAX: @Red Curry, @Herbie, @Stray Cat, @Spinner
Conditions: 58deg & a slight overcast
MISSION | PRINCIPLES | DISCLAIMER
The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.
F3 is a community of men holding one another accountable to become better.
Fitness is what brings us together,
Fellowship is what creates long lasting relationships, and
Faith is what motivates us to serve and improve our communities.
Warm-O-Rama
SSH – IC – 30
Imperial Squat Walkers – IC – 10
Don Quixotes – IC – 10
3rd Graders – IC – 10
Harry Rockettes – IC – 10
Partner Arms – OMC – 10sec
Arm Circles Forward – IC – 20
Arm Circles Backward – IC – 20
Halos – IC – 10
Slow Merkins – IC – 10
Monkey Humpers – IC – 10
MOSEY to far grass field with Coupons
1/2 THANG: Chumba-Burpee (to the song, Tubthumper by Chumbawamba)
Start with SSH at beginning of song
Every time they say, “I get knocked down, but I get up again” you do a burpee.
While not doing burpees, you are continuously doing SSH.
- [Questionable motifs all around. Questionable enjoyment of this 90s song. But great mumble chatter and a great way to start things off.]
The Thang: Weekend Getaway AMRAP WOD
AMRAP in 5 Minutes
- 200 Meter run
- 20 Coupon Swings
- 15 Coupon Squats (Round 1 & 2), Squirls (Round 3) Squat Thrusters (Round 4)
- Max Effort Burpees
Rest 3 minutes
- Rinse & Repeat x4
- [Good & tiring beatdown. The rest was greatly appreciated. Good fun getting some COUPON action in at Beaverton]
COT:
“The secret of getting ahead is getting started.”
- Mark Twain
“Consistency before intensity.
Start small and become the kind of person who shows up every day. Build a new identity.
Then increase the intensity.”
From James Clear’s (Atomic Habits author) 3-2-1 email blast, 11/24/2022
“Don’t rush the process. Trust the process.”
ANNOUNCEMENTS:
- Trying for 1 CSAUP a month. May’s was a Double Ruck, Double Beatdown & BBQ! Anyone can create & lead CSAUPs or 2nd F opportunities.
- Potential future CSAUPS: Beacon Rock Coupon Carry, Mopin River Ruck/Camp/River Raft
- Timberline Trail in August.
- Expansion:
- Beaverton (name, Q workouts, join others, create AO Q). Midweek workouts? Pry after Q established. OGs getting in right here, right now! REDWOOD
- Milwaukie – The Paddock
- [YHC enjoyed some great Coffeeteria w/ Spinner & Red Curry. The mom & pops bakery (My Favorite Muffin) across from Starbucks was great! I highly recommend it as its always great to keep it local!]
