Author: Ghost

Posted on

(5/5/22) Exploratory Death March

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Rubik, Output, Deacon, Fishman, Mad Dog, Revolutioon

Conditions

50, showers

Warm up

SSH x 20IC

Imperial Walkers x 10IC

Scissor Arms x 8IC

Daisy Pickers x 12IC

on your six – side ankle touches x20IC

single leg bridges x 10 IC each side

dead bug shuffle 10 feet each way

Bring Sally Up – with single arm plank leg lift

The Thang

Mosey to Coop Road

Bataan Death March – 3 burpees up the hill then back and up the side road and back

Stop for 10 squats and 10 merkins in a circle on awkward cadence (holding for random amounts of time before coming back up)

Mosey around meadow path at school and back to flag pole

6MoM

Reachers (squat to jump/reach) x20IC

Ankle touches x20IC

calf raises – 20 seconds each leg

Reverse Snowman x20IC

Merkins x20IC

Frozen Freddies x 20IC

CoT

You practice like you play

F3 is like practice for the adversity we face in life. That’s why we meet outdoors rain or shine. It gives us a chance to handle whatever life throws at us. That’s why we left the cover today even though it was raining. The next couple of months will be relatively easy, but will we be able to build a movement at the Oakery that lasts through the winter? It remains to be seen.

We are preparing for difficult times that will lie ahead – Ephesians 6:13

Ghost out

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(5/3/22) 50/50

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Rubik, Output

Conditions

50, overcast, dry

Warm up

SSH x 20IC

Hillbillies x 10IC

Halos x 8IC

Windmills x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

Mosey around to get coupons.

The Thang

Complete in any order OYO

Laps around school x5

Donkey kicks x50

Coupon manmakers x50

Coupon curls x50

Shoulder press w/ feet on picnic table (coupon press for modification) x50

Bonnie Blairs x50

Coupon shrugs x50

6MoM

No time

CoT

Talked about go30 goals for May and encouragement to attend the convergence.

My goal is to at leasts once during each meal focus consciously on chewing and swallowing my food before taking the next bite. Rubik wants to do 10 pullups twice per day. Dad Joke wants to connect better with some friends. Ram wants to be on time to his various commitments

Rubik asked for prayer for leading his Bible study group on Thursday

Ghost out

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(4/28/22) Island Hopper

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Ram, Dad Joke, Deacon, Rubik, Output, Revolution

Conditions

Mid 40s. light mist.

Warm up

SSH x 20IC

Hillbillies x 12IC

Reachers x 12IC

Halos x 8IC

Daisy Pickers x 12IC

leg swings forward x 8IC each way

leg swings sideways x 8IC each way

calf raises – 15s OYO

world’s greatest stretch

Mosey around to back of school.

Wall sit while doing (cherry pickers, shoulder press, overhead claps, arm circles forward and backwards – all exercises 10IC)

The Thang

Each area of the playground is an island. Going counterclockwise we squat jump between islands. Start with three on each island. Go at your own pace

Bear crawl around slide then climb and slide down then 5 merkins

Duck walk around jungle gym then 5 shoulder touch planks

Side shuffle forward side shuffle backward around the 3rd one then 5 rows/pull ups

Add 5 each time around (we completed about four rounds, up to 20 reps)

6MoM

Hold a pole – leg up hip raises x20IC

Frozen Freddiez x20IC

Reverse Snow Angel x20IC

Box cutters x20IC

Big Bois x20IC

CoT

I get too focused on task completion and continue trying to complete tasks when I am spent and completely inefficient. Previous evening this happened and I wasted a bunch of time and got no rest and it was very frustrating.

I think it comes down to trust. I want to trust God more to guide me through life in a way that is balanced, not focused on completing tasks, but on following His Spirit in what is helpful in the moment.

We talked about go30 for April and then a few people opened up about personal struggles. It was great to hear people really getting vulnerable and honest. Getting some skeletons out of the closet!

Ghost out

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(4/26/22) Limiting Factor

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Ram, Dad Joke, Deacon, Rubik, Output

Conditions

High 40s. Light rain tapering off.

Warm up

Mosey 2 laps

SSH x 12IC

Reachers x 10IC

Hip Circles x 6IC each way

3rd Grade x 10IC

Imperial Walkers x 10IC

Scissor arms x 8IC

Mosey around school. Then grab the two heavy coupons. They shouldn’t touch the ground until the end of the workout.

The Thang

One exercise will be the “limiting factor” or weakest link alerting us that it’s time to switch

4 stations, 2 people at each station, exercises until someone can’t go with good form any longer and calls switch. Then everyone moves to the next station.

1st rotation – coupon (kettle bell) swings, merkins, spiderman lunges, plank (twice through rotation)

Lap around school taking turns carrying the coupons

2nd rotation – coupon curls, lunges, Jane Fonda left side, Jane Fonda right side (twice through rotation)

Lap around school taking turns carrying the coupons

3rd rotation – Coupon clean squat and press, Right side oil derricks, Left side oil derricks, side plank (once through rotation)

6MoM

0

CoT

Thinking about sharing each others burdens. When we ask for help managing our burdens (or our sins) and acknowledge our weakness then we are being honest with others about the burdens we carry and give them a chance to help us willingly, like when we ask for help carrying the coupon around the school.

But if we don’t ask for help with our burdens (or sin) we still force others to carry a weight. It might be the weight of our distraction or our forgetfulness or our lack of joy in interacting with them. When we aren’t living up to our potential or walking in step with the Spirit other people pay the price even if they don’t know it.

Deacon pointed out that it’s important to share our joys as well, not just our burdens.

Ghost out

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(4/21/22) Shrug it off

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Ram, Dad Joke, Deacon, FNG (now Revolution)

Conditions

42 degrees and one brief rain shower.

Warm up

SSH x 20IC

Windmills x 10IC

Imperial Walkers x 10IC

Scissor arms x 8IC

Leg swings foward x 8ea IC

Leg swings sideways x 8ea IC

Reachers x 10IC

Mosey around parking lot. Then grab the three coupons.

The Thang

Partner up and complete…

200 coupon shrugs while partner does a lap around parking lot.

150 merkins while partner does over and backs down the parking lot

200 GT(or goblet) squats while partner does bear crawl

100 rows while partner does coupon rifle carry

6MoM

Frozen Freddies x 20IC

CoT

Did a go30 check in. Most people were still on the wagon or had gotten back on after missing one or two days.

Thinking about friendship (having my old friend Joby as FNG) Wanting to leverage our friendships to help make us better men, but also to help us flourish and have fun. Talked about convergence. Hopefully a few of us will be able to make it too Hood River and meet some of the other PAX in the area.

Then we got to know our FNG so we could give him a name.

Ghost out

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(4/19/22) Asymmetry

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Output, Deacon

Conditions

42 degrees and light rain.

Warm up

SSH x 20IC

Leg swings foward x 8eaIC

Leg swings sideways x 8eaIC

Scissor arms x 10IC

Hillbillies x 10IC

Reachers x 10IC

Mosey around parking lot. Then grab the three coupons

The Thang

2 rounds of interval workout 30 seconds on, 15 seconds rest

Right leg squats with coupon on right shoulder

Right arm coupon shoulder press

Right arm plank

Right leg Jane Fondas

Right leg split squats

Right arm row

Lap Around School

Same thing on left side.

Lap Around School

6MoM

Merkins x 30IC

Big Boys x 20IC

Reverse Snow Angel x 20IC

Frozen Freddies x 20IC

Flutter jacks x 20IC

CoT

Kind of a rambling one…

First, just want to encourage PAX to keep making that consistent effort to be here. The novelty has worn off.

Second, thinking about asymmetry (Russia vs Ukraine, State media vs. free media, powerful vs. disenfranchised). I’m disturbed by the dehumanizing and radical rhetoric coming from RT TV, the asymmetry between truth and the rhetoric. I want us to be in dialog with each other so that moderate voices are being heard rather than just the radical ones in the media. We must be willing and able to talk and to learn from each other or we too are susceptible to aiding and abetting terrible things.

Deacon reminded us of how Jesus always got to the heart of the matter and it usually transcended our categories and polarization.

Output talked about the importance of using God’s word, rather than our own opinions, as the foundation for our thinking.

Ghost out

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4/14/2022 – Short Circuit

AO: Oakery

QIC: Ghost

PAX: Deacon, Rubik,

Conditions

dry and low 30s

Warm up

SSH x 20

Torso Twist x 8

Imperial Walkers x 10

Windmills x 8

Fast High Knees x 8

Fast High Knees x 8

World’s Greatest Stretch

Mosey around school twice

Calf Raises

The Thang

  • Mosey to back of school grabbing coupons on the way
  • Intervals 3 exercises (30 seconds exercise, 20 seconds rest)
    • 3 rounds of coupon curls, bonnie blairs, coupon shoulder press
    • jog around school once
    • 3 rounds of border board merkins, scissor jacks, coupon goblet squats
    • jog around forest trail once
    • 2 rounds of freddie mercuries, rows, coupon rifle carry

COT

Read Stray Cat’s snow day manifesto and wanted to follow his lead and talk about the benefits of showing up consistently and doing these workouts together. We are at a critical point for some people where the novelty has worn off and there may be a temptation to quit coming to F3. This is where brotherhood and the non-physical benefits should be starting to kick in to keep us motivated to show up and punch the clock.

We want to continue making this an AO where people want to show up. That doesn’t mean it is for everyone or that we need to leverage guilt, but just be intentional about being welcoming, encouraging, and motivational to people on their journey.

We made a point of following up with some PAX who we hadn’t seen this week.

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4/7/2022 – Add Five

AO: Oakery

QIC: Ghost

PAX: Deacon, Output, Rubik, Fishman, Mad Dog

Conditions

dry and relatively warm

Warm up

SSH x 20

Torso Twist x 8

Fast High Knees x 10

Hillbillies x 10

Halos x 10

World’s Greatest Stretch

Calf Raises

The Thang

  • Mosey to back of school
  • wall sit with cherry pickers x 10, shoulder press x 10, seal claps x 10, arm circles x 10
  • Mosey back to south parking lot
  • Circuit for time adding five reps each time through
  • Circuit consists of…
    • skater hops x5
    • bear crawl across parking lot
    • stump jumps x5
    • run to staff entrance
    • freddie mercuries x5
    • lateral over-unders back and forth along three parking lot lines
    • rows x5
    • crawl bear back to skater hop area
    • lap around lower parking lot stopping at bench for dips x5

COT

Check in on people’s Go30 goals. Mad dog, Ghost and Fishman are on track. Deacon missed one day of reading, but made up for it the next day. Rubik wants to read a chapter of Isaiah per day. Output is tracking weight and wants to weigh in once per week.

I also wanted to talk about living spirit led lives. I often get too focused on my todo list and task completion and don’t like to stop things “in the middle.” It seems like that makes it hard for me to actually lead a spirit-led life. Lord help us follow your plan, not get obsessed about our own. Deacon agreed and wanted to get better about really considering when potential interruptions might be OK during his own work day.

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(12.13.21) The Valley of the Shadow


AO: >Lightning Rod

QIC: > Ghost

PAX: > Stray Cat, Kiwi, Herbie



CONDITIONS

Dry and cold

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Halos x 10 IC
  • Windmill x 10 IC
  • Hillbillies x 8 IC
  • Imperial Walkers x 8 IC

The THANG

Mosey to track N end zone

Warm Up

20 yard square – jog, shuffle, backpedal, shuffle X 3 OYO

ROUND 2

General progression is back and forth across field and up bleechers on west side and up steps on NE side.

  • Station 1: rows x5
  • Station 2 run up stairs in NE corner – ground touch squats x5
  • Station 3 (run back down to endzone): backpeddle to goalpost
  • Station 4 merkins x5
  • Station 5 bear crawl to sideline
  • Station 6 dips x5 at bottom of bleechers (north side)
  • Station 7 mountain climbers at tops of the bleechers x5 hard count
  • Station 8 back to endzone – broad jump to goal post, bear crawl to opposite sideline
  • Repeat adding 5 more reps to each exercise for time

6MoM

  • 30 scissor legs
  • 10 frozen freddies

COT

How to look out for the least of these. PAX considered those in their lives who are overlooked or under-appreciated, especially over the holidays. We considered how we can be intentional about giving attention to those people.

> Ghost out

Posted on

11/22/2021 – It’s Cold: Keep Moving!

AO: LightningRod

QIC: Ghost

PAX: Dockers, Kiwi, Free Lunch, Stray Cat, SteamyNix

Conditions

Dry and cold! 36 degrees

Warm up

SSH x20

Imperial Walkers x10

Halos x10

Windmills x10

Slow High Knees x10

Fast High Knees x10

Mosey to playground first

The Thang

At Playground

box jumps x30

merry-go-round planks x2 minutes – (feet on merry go round, hands walk together clockwise and counter clockwise

Mosey to big hill

hills x5 minutes – (10 tuck jumps at the top, 10 side squats at the bottom)

Mosey to track

Start at end zone (10 burpees, jog to the 20, 10 squats, bear crawl to 40, plank 30 seconds, jog to other 40, 10 merkins, bear crawl to 20, 10 bonnie blairs on hard count, jog to end zone, cross track, 10 rows. Then jog around track back to the endzone. Rinse and repeat. 25 minutes)

Back to LR

boxcutters X20

Reach-around plank x10 each side

COT

“Ghost on the couch”

Here’s what happened last night. Can the PAX fix me? I can get hyperfocused on stupid stuff. Last night I was doing crossword and only half paying attention to my kids and my wife during our family time. Definitely not the way I want to do that, but I wasn’t sure what lesson to draw from this event. I had some ideas, but then asked the PAX for some help.

Kiwi sympathized and had some ideas. He also asked whether doing the crossword was generally a good activity for me, one that helped me to decompress and become calm. I realized that it generally wasn’t.

Free Lunch thought it might indicate that I need to set aside time to decompress so I can be fully present during family time.

Dockers totally got where I’m coming from. He has a similar personality and addictive tendencies. He knows he needs time alone to help him decompress so he can engage with his family in a healthy way.

Ghost out!