AO: Lightning Rod

QIC: Stray Cat

PAX: Free Lunch, , Kiwi, Walnut

Conditions

Sunny around 60 F

Warm up

• 25xSide Straddle Hop’s
  12x Third Grade Exercise
  12x Halos
  10x Side Lunges
• 10x Scissor Arms

Mosey to Field

The Thang

50 yds Crab Walk

50 yds Bear Crawl

10 yds Dead Bug Shuffle

80 yds Lunge Walk

10 yds Dead Bug Shuffle

Line up on one side of Field

30 Big Boys, Jump Squat to other side, 10 Burpees, Lunge walk back (repeat until end)

Find Walnut’s lost glasses then Mosey back

COT

Circle of trust was a discussion about pursuing “Health” rather than sizes, weights, or other metrics that are indicators of health. I shared about how my performance at F3 has increased a lot since I started running on my own. My heart has gotten a lot stronger, but this is largely invisible to the outside observer. How fast you can run a mile or how many merkins you can do in a row with good form are better ways to measure health and improvement than size and weight.

StrayCat Out

AO: The lightning Rod

QIC: Straycat

PAX: walkman, free lunch, Jellyfish, Kiwi

Conditions

55F, wet ground but didn’t rain

Warm up

Mosey to track

SSH x 25IC

Scissor arms x 8I C

Hillbillies x 10 IC

Slow high knees x 10 IC

Third Grade Exercise x 10IC

50 M left sideways

100 M run

50 M right sideways

50 M backwards

150 M Run

The Thang

Intervals 45 sec on 10 sec rest (we got through the list 1.5 times).

Merkin to Crab Touch (alternate sides)

Mike Tysons

Glute Bridge to Push through

Superman Merkin

Apollo Ono Burpie

Peter Parker Plus

Cross Plank Crunch Left Side

Cross Plank Crunch Right Side

Leg Raises

Star Big Boys

Side Plank tap and reach through

Side Plank tap and reach through (other side)

Bonnie Blair

(Repeat for time)

25 Rows IC

Mosey back

Leg Raises x 20 IC

LBC x 20 IC

CoT

One of my clients has a company mission statement “Leave it better than you found it”. I’ve found that is a pretty good mission statement for my life. You can leave all you interactions, your company, your family, your city and your country “Better than you found it”. I’ve shared about some of my experiences over the last year about having more of a mission focus at work beyond making as much money as possible.

There was a lot of good discussion about personal mission statements and how they might direct our lives better over the coming year.



StrayCat Out…

AO: Lightning Rod

QIC: StrayCat

PAX: Herbie

Conditions

37F. This can’t be May.

Warm up

SSH x 20 IC

Scissor Arms x 10 IC

Halos x 10 IC

Side Lunges x 8 IC

Slow High Knees x8 IC

Third Grade Exercies x 8 IC

Mosey to track and run 400 meters

The Thang

30 second Intervals w/ 5 sec rest

Squat-switches

Plank Get Ups

Burpees 

Toe Touch LBCs

Mountain Climbers

Bent Leg V-Sit

Prisoner Squats

Flutter Kicks

Plank Jack Merkins

Bonnie Blairs

Rest 1 minute and then Repeat above 4 times

Mosey back to Flag

30 LBC IC

15 Count Side Plank IC

15 Count SIde Plank IC (other side)

COT

Shared about how I’m trying be a better leader and mentor at work. I started the Walkman “Language of Leadership” course which I think will help me a lot. I’m thankful for the opportunities I have. There are people in hospital beds praying for the lives and opportunities we take for granted every day.

StrayCat Out!

AO: Lightening rod

QIC: StrayCat

PAX: FreeLunch

Conditions

32 f and snowing

Warm up

• SSH x 20
• Windmills x 10
• Scissor Arms x 10
• Third Grade Exercise x 10
• Rows x 20
• Windmills x 10

Mosey to Track

100m pulling partner on sled while they do ab work. Repeat 4 times switching partners

The Thing: Stairs in back corner

1 PAX runs stairs 10 times. Second PAX does squats

switch

1 PAX runs stairs 10 times. Second PAX does rows/merkins

switch

400m of sled/ab work

Mosey back

COT

How much weight would you be willing to put on to be as rich as Jeff Bezos?

Benefits of exercise:

1. Makes you happier (Endorphins)
2. Gives you more energy
3. Promotes quality sleep
4. Helps fight depression
5. Helps maintain strong muscles and bones
6. Reduces risk of chronic disease
7. Reduce pain
8. Boosts your brain health
9. Improves skin
10. Makes you feel more productive
11. Improves sex life
12. Helps maintain weight
13. Helps you live longer

If exercise was a pill it would be the most popular pill in the world. Literally every health problem I’ve had has disappeared since joining F3. My good friend Kevin was diagnosed with Type 2 diabetes a few years ago. He dedicated himself to health and exercise and turned his life around. His doctor was pleased, but he said no one ever does this. He ends up giving drugs to the majority of his patients.

I’m grateful for all the ways F3 has helped me, and it is free of charge. All the leaders of F3 ask is that you keep giving it away. -Straycat

AO: Lightening rod

QIC: StrayCat

PAX: FreeLunch, Walkman, Danish, Herbie, Kiwi, Jellyfish

Conditions

49 degrees and raining (we got soaked)

Warm up

Mosey to track and run 400 M

• SSH x 20
• Scissor Arms x 10
• Arm Circles (switch direction after 5) x 10
• Windmills x 10
• Third Grade Exercise x 10
• Row x 15
• Decline Merkins x 20
• Rows x 15
• Decline Merkins x 20

Mosey to End Zone

The Thing: Killer Bs

10 YD Broad Jump

10 Burpees

10 Bonnie Blairs (easy count)

10 Big-Boys

10 YD Broad Jump

10 Burpees

10 Bonnie Blairs (easy count)

10 Big-Boys

10 YD Broad Jump

10 Burpees

10 Bonnie Blairs (easy count)

10 Big-Boys

Bear Crawl back to end zone

Repeat 5x. Only Danish finished. It was pretty brutal.

Mosey back

20 x Flutter Kicks

COT

F3 Portland has to grow. People tend to move to Portland and try it out for a while and then move away. That means if we aren’t all EH’ing the people in our lives we will eventually decrease in size. Ghost has moved away and started a great program in Eagle Creek. Walkman will be moving and investing in F3-Bend. These are all great things, and we need to all do what we can to keep F3 Portland growing. Walkman has even gone the extra mile and driven Jellyfish to the workouts. There are many ways to do grow, but primarily we need to invite people out and to show up to as many workouts as we can – StrayCat

AO: Lightening rod

QIC: StrayCat

PAX: FreeLunch, Bob Evans, Steak Knives, Walkman, Danish, Herbie, Steamy Nix, Jellyfish

Conditions

45 degrees and dry

Warm up

• SSH x 25
• Side Lunges x 10
• Slow High Knees x 10
• Fast High Knees x 10
• Third Grade Exercise x 10

Mosey to Field

Line up on wall and do 10 hand stand pushups

Line up on bar and do 8 dips

The Thing: Mini-Murph

800 Meters

50 Rows

100 Merkins

150 squats

800 Meters

8 handstand pushups

8 dips

Mosey back

20 LBCs

COT

I received a raise at work and a nice bonus. Reflecting back on this year I attribute this to F3. F3 has a goal of reinvigorating male leadership and I really took this to heart over the past year. My primary goal was to develop the careers of the people who worked for me and to follow through with my commitments with integrity. I was actually criticized by my boss earlier in the year for following through on my commitments instead of doing the the things she wanted me to work on. However it all ended well, and my goals were largely accomplished. Thanks F3 and thanks to all the HIMs in Portland. – StrayCat

AO: Lightning Rod

QIC: StrayCat

PAX: Herbie, Bob Evans, FreeLunch, Walkman, Danish

Conditions

45, little wet on the grass, but not raining!

Warm up

SSH x 20
Slow High Knees x 10
Fast High Knees x 10
Big Arm Circles x 10 then reverse x10
Halos x 10
Plank w/ Wrist stretching x 30

The Thang

Mosey to the field.

Line up on the End Zone.

10 Burpees

10 YDS Dragon Walk

40 YDS Bear Crawl

10 Burpees

50 YDS Crab Walk

10 Burpees

50 YDS Broad jump

10 Burpees

50 YDS Lunge Walk

Repeat for time (YOU VS YOU)

Mosey back to the Lightning rod.

LBC x 30

COT

We talked about why we choose to come to F3 on a cold February morning at 5:30am week after week. PAX shared about pushing themselves to be better in all areas of life and, having the ability to help others with increase energy and fitness. I shared about the realization that the purpose of life is not pleasure. Men need an opportunity to push themselves and sacrifice.

StrayCat Out

AO: LightningRod

QIC: StrayCat

PAX: Herbie, BobEvans, Kiwi, Danish

Conditions

It was in the 30s and dry.

Warm up

Run along the road in front of the school

SSH x 20

Third Grade Exercises x 10

Oil Derricks x 5 (both sides)

Windmills x 10

Halos x 10

Slow High Knees x 10

Mosey to north side of school

The Thang

Jail Break

Decline Merkins x 20

Rows x 20

Pistol Squat x 10 (each side)

Leg Raises x 20

Face Plant x 30 sec

Run 800m

Repeat for time

Mosey to LR

20 scissor kicks

COT

1 year of F3 for StrayCat

I’ve done 1 year of F3 now. I first came in January 2021 and went to a beat down lead by @walkman. I spilled merlot on my first day and a few times since then.

I’m grateful for F3 and all the changes in multiple areas of my life. It has benefited my family, my career, my mood, and my general impact on the world around me. I’m grateful for all the men who keep showing up every week. I’m so much healthier now than I thought I ever could be and am looking forward to my first 5k in February.

StrayCat Out

AO: Lightning Rod

QIC: StrayCat

PAX: Free Lunch, Ghost, Kiwi, Lumbergh, Steamy Nicks

Conditions

40F. Ground was wet, but it didn’t rain

Warm up

SSH x 25

Third Grade Exercise x 10

Halos x 10

Pickle Bombers x 10

Mosey to Track

The Thang

10 Pike Merkins

10 Archer Rows

10 Diamond Merkins

20 Full Squats

Run up to the top behind the track and then run up all the bleecher stairs and concrete stairs.

Repeat for time.

Mosey back

Leg Raises x 50

COT

Q talked about his struggle with pride at work and being overlooked for contributions and sacrifices made. He realized his larger goal at work was to lead others to be a better team and so it didn’t really matter. His focus instead was to make his team members feel valued and appreciated for their contributions. Lumbergh shared about doing your part to change company culture from within by recognizing other peoples contributions.

Straycat Out