AO: The lightning Rod

QIC: Kiwi

PAX: herbie, walkman, free lunch, fabio, steamy nix, stray cat, slash, Jellyfish

Conditions

50, one of the first warm mornings but still off and on rain

Warm up

Halo x 10IC

SSH x 20IC

Imperial walkers x 10IC

Slow high knees x 10IC

Monkey humper x 10IC

Windmill x10IC

3rd-grader x 10IC

Mosey to roundabout -1000m with morning merkins

Continue mosey track with half a lap of 6 person ‘run’ doing lunges. Man at the back does 5 merkins and bear crawl to the front. continue for half lap, then switch to a normal run 6 person run with 5 squats.

The Thang

Start at the endzone and run to the 10 yard line, run back and do that many merkins, run to the 20 yard line stopping at the 10 yard line for 10 bonnie blairs – easy count – run back and do 20 merkins. Run out to the 30 yard line, stopping to do 10 bonnie blairs at the 10 and 20 yard line. Keep going till everyone is passed the 50 yard line.

The same format with Gorilla walking out to the 10 and back to the 50 yard line for 10 jump squats. gorilla walk out to the 20 and stop at the 10 both ways for mountain climbers. 20 more squats at the 50 yard line. continue till you reach the end of the field.



6MoM

Peter parkers x 10IC

CoT

In rock climbing, the most dangerous person that can belay you is the intermediate climber.  The beginning climber will check everything thoroughly because they are scared to miss something.  The expert climber will check everything because he has made mistakes and learned what he needs to check.  However, the intermediate climber hasn’t seen the consequences of the mistakes he has made, nor is he nervous enough to frantically check and double-check everything. I am arriving in my career and life in a lot of ways as an intermediate.  I am looking for ways to cultivate a beginner’s mind so that I don’t have to suffer the mistakes and consequences.

Many made good points including slash and walkman about the process as the most important part.  constantly taking on things you aren’t good at but enjoying, helps work that muscle. Also, the value we bring in those intermediate areas is being upfront and honest about our ignorance and blindspots and seeking out resources to support us.



Was a great one, thanks, guys.

Kiwi

AO: LightningRod

QIC: Kiwi

PAX: StrayCat, Walkman, Jellyfish,, FreeLunch, Diamond Dave

Conditions

53, but oh soo much rain!!

Warm-up

Halo x 10
fast high knees x 10
Windmill x10
3rd grader x 10
Hillbilly x 10
SSH x 10

Mosey 400 yards, 10 pushups mosey to the back corner.

10 Burpee box jumps and mosey back to the flag

The Thang

10 stations with 50 reps at each station. everyone rotates through the stations. If the next station isn’t open stay and do extra credit at your station till it is open. Stations below:

one-legged squat
jump squats
real Peter Parker
American hammers
flutter kick
pickle bombers
leg lifts
frozen Freddies
hop overs on the bike bars
rows on bike bars

Run 200 yards 5 burpees, jog back

hold a plank for ten count, then switch to shoulder taps x 10, then knee to elbow x 10

COT

Personal Ethics Commitment

I started a project for this month to build my Personal ethics commitment. I want to put in writing a clear and transparent list of my ethics and commitments to my friends, clients, and community. I want to have something tangible I can point to when I come across any grey areas in my life.

Lately, I have been finding my professional life and friendship life has begun to blur. In my work life, I have a very clear and defined code of ethics. I enjoy having that clear distinction, but when it comes to prioritizing ethics it can become hard. Do you support a friend by going out for a drink, or do you stay in and sober so you can best serve your community tomorrow. My goal for this month is to find what I am 100% committed to and build my ethics around that. I invite all who want to join me and will have a concrete list at the end of the month to share.

Kiwi

AO: Lightning rod

QIC: Kiwi

PAX: Stray Cat, Walkman, Free Lunch, Herbie, Danish, Jellyfish

Conditions

54 dry, but with dew on the grass.

Warm up

• SSH x 10
• Windmill x 10
• 3rd grader x 10
• Slow High Knees x 10
• Imperial Walkers x 10
• SSH x 10

The Thang

Mosey to the Field.

2 min EMOM with the following exercises in rotation

Wall Sit with coupon overhead press
Wall Burpees
Wall sits with toe taps on top of the Coupon
Rows

Keep the timer running and run. When they run back, they finish what’s left on the timer with wall sits for extra credit until they have a full run of 2 min. (surprising how many people can run a lap in two minutes when they have to)

repeat for time. We made it through 2 rounds and 4 minutes.

Mosey back-

Frozen Freddies x 15

COT

Last weekend I got engaged to the woman I have been married to for 10 years. We got married very quickly when we came to the states and haven’t had a chance to have a celebration. This year we decided it was important to go through that process.

It was a lesson to me that life doesn’t move linearly all the time. Sometimes you get fat before you get in shape, sometimes you slide back on your goals and start from the beginning before you reach the end, and sometimes you get married before you get engaged. The important thing is to remember what you want and what life gives you is a conversation. The process is more important than the order of milestones you hit along the way. I love my fiance and I love our life. I wouldn’t have it any other way.

The same is true with F3. Focus on the process, not what the number on the scale says or the weight you can lift. It doesn’t matter the order you reach the milestones.

Everyone shared wonderful stories of their own relationships and we all stuck around coffee time. Was really nice to sit and talk in the early morning.

-Kiwi out-

AO: Lightening rod

QIC: Kiwi

PAX: Slash, Danish, Walkman, and Free lunch

Conditions

33 degrees, crispy, dry, and frozen

Warm up

Mosey to the field

• Halos x 10
• Windmill x 10
• SSH x 10
• 3rd Grade Exercise x 15
• SSH x 10

Line up on the endzone in partners. With 5 people the odd person out ran gasers to the 25 and 50 meter while partners performed the exercises below, once one person finished the running they would fall in to replace the next person in line. The partners did the following:

Merkin partner taps until everyone had run
-10 second count-
Partnered surfers (stand in a line with a partner each facing opposite ways. Squat down low and jump up while switching sides. Think as though on a surfboard switching your back foot to the front and the front to the back in one squat jump)
-10 second count-
Partnered toe taps. (stand facing a partner and hold hands. Sit down into a wall sit position counterbalancing each other. Tap your right foot to their left and switch to another foot repeat)
-10 second count-
15 x rows for ‘active recovery’
Merkin Partner taps
-10 second count-
Partnered surfers
-10 second count-
big bois (cuz Kiwi needed a break)
Partnered toe taps

20 x Rows

box jump up the stairs and mosey back

6MoM

• American hammers x 20
• Frozen fredies x 10
• Leg lifts x 20
• box cutters x 10
• Plank x 10
• potty breaks x 10
• peter parkers x 10
• American hammers x 10

COT

Someone hit the car of my partner, Rose, as it was parked and there is a good chance it is totaled. She is going through the long process of insurance and is frustrated that this sort of thing happened to her. She is extremely frustrated with the seemingly bad luck of getting her car smashed. We talked about the seemingly random events that happen to us in life. How do you process them? Do you see them as fate, chaos, karma, or something else entirely?

Some shared that it was pure chaos and that what matters is personal responsibility and making sure you take the best precautions you can. Some share that there is a why and reason, but we aren’t big enough to see it right now. Some also shared the event doesn’t matter, but it is how we handle the lessons we learn from the event that matters.

There seemed to be a general theme that uncertainty in the world is constant, focusing on personal responsibility, personal reflection, and understanding there are bigger forces than ourselves at play in the world helped everyone stay even-keeled in the events life throws at us.

All in all, couldn’t think of a better way to spend my Monday morning.

-Kiwi

AO: Lightning Rod

QIC: Kiwi

PAX: Herbie, Bob Evans, Walkman, Danish

Conditions

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

Warm up

Halos x 10
ssh x 10
Windmils x 15
ssh x 10
imperial walker x 10
ssh x 10
Monkey humpers x12
ssh x 10

The Thang

Mosey to the field.

Line up on the 20-yard line.

Everyone does squats, the last person in the line counts cadence and bear crawls to the front as the second to last in line picks up counting cadence. Once everyone has crossed the field, they jog back around on the track to the starting point. we counted up to the 250 range in total.

Repeat with Merkins and then Rows until time

Mosey back to the Lightning rod.

frozen Freddies x 10
American hammer x 20
leg lifts x 10

COT

Tomorrow is the Lunar new year as well as a new month. We set some goals around what we want to do for this new year. Walkman wanted to set his go30 goal around diet and focus on building F3 Bend over the year. Danish wanted to focus on mental health this year. I wanted to focus on starting a family.

An honor to lead with you all.

Chur, bro!
Kiwi

A0: Lightning Rod

QIC: Kiwi

PAX: Ghost

Conditions

45 , wet, but at least the lights were on

Warm up

10x Side Straddle Hop’s
10x Windmill
15 x Halo
15x Third graders
15x scissor arms

The Thang

Mosey to the field. Meet at the goal line.

Doras: out to the 50yard line while other person counts to 100 merkins

11s with Bonnie Blairs and burpees

Doras: 100 squats with runs out to the 50yrd

Lap around the Field

11s with rows and planks. (each 1 in plank is 10 seconds)

COT

For the COT we talked about how my life is moment to moment packed right now. I find myself getting frustrated with any delays or hiccups because I feel like it will derail my whole day. I talked to ghost about what it was like having kids and how he does it. He said he enjoys being able to use kids as a reason to slow down and tell people he has to spend more time at home. Was great to hang out and talk, but the rains pushed us on our way before too long.

Kiwi

A0: The Gauntlet

QIC: Kiwi

PAX: Ghost, Free Lunch, Stray Cat,

Conditions

56 and dry. Pretty much perfect.

Warm up

Monkey Humpers x 10,
Third Grade Exercise x 10,
Windmils x 10,
Imperial Squawkers x 10,
bear to downdog x 10,

The Thang

Mosey to the feild and start at the bars
10 rows with 3-second pauses at the top.
20 yards of bear crawl to the stairs.
Peter parkers on each step up the stairs
run 20 yards up the hill towards Ben franklin statue
15 big bois
Run to the top of the hill
10 Burpees
run back down to the same place for 15 big bois
run to top of stairs
bear crawl down the stairs
crawdad 20 yards back to bars
repeat for time

6MOM

Frozen Freddies x 10
Leg lifts x 10

COT

I talked to the pax about how I had recently taken up toastmasters to get better at speaking in public. Often before I get up to speak in front of people I get nervous and fidgety. I often feel like if I burned energy by running a mile, doing push-ups, or doing squats before I gave my speeches I would be much more calm and relaxed. I noticed in F3 that is exactly what I get to do. It is an opportunity to burn a ton of energy before getting in front of people to deliver a speech.

A lot of people have said they have come to F3 and been surprised about how fit they have gotten. However, what I notice most is my improvement in public speaking. I have a ton of gratitude for the opportunity to step in front of people to practice speaking here at F3. There is no other program where you are forced to be sweaty, muddy, and out of breath and then forced to give a speech.

When it comes to building male leadership in the community, it can not be overlooked the subtle ways in which we support and help each other

Thank you all!

Kiwi

AO: Lightningrod

QIC: Kiwi

PAX: Steamy Nix, Bob Evans, Free lunch, and Ghost

Conditions

Dry, but the rains were coming in shortly

Warm up

• Mosey to the feild. Start at goalline jog to the 20 line
• Halos x 15 IC
• Jog to the 40 line
• oil derricks x 10 IC
• Jog to the 60 line
• Windmill x 12
• Jog to the 80 line
• SSH x 20
• jog to the goal line
• Merkins

Broken wheelbarrows back across the field switching with your partner at the 50-yard line.

The Thang

start at the far side of the field at the 50 yard line.

10 BDE burpees

Broad jump halfway across the field the short way, switch to crawdads the second half.

10 Rows

Jog back around half a lap to the far side of the field.

Repeat for time.

6MoM

• 10 Leg lifts together IC
• 15 x-factors each leg

COT

We talked about go30 and the first of the month. I asked the group what can I do to help support them in their goals as it seems like go30 has fallen off people’s radar.

Free lunch suggested breaking into smaller groups of 2 or three so we can have accountability buddies. most people there were interested in that idea.

Ghost talked about feeling his goals were too small for go 30, but decided his calf exercises would be a good challenge.

I will take the feedback and see if something can’t be improvedC

Cheers!

Kiwi

A0: Lightening Rod

QIC: Kiwi

PAX: Steamy Nicks (FNG), Herbie, Walkman , Bob Evans, Samurai

Conditions

55 and mostly dry

Warm up

All done with Rucks on

20x Side Straddle Hop’s
10x squakers (squat imperial walker)
15 x Halo
15x Windmillls
15x slow high knees

The Thang

Rucking the whole time, Stop every ten minutes to perform 12 Merkins, 10 Squats, 30 stairs or step ups, then mosey back.

It was a beautiful hike to see the city down below before anyone woke up.

COT

For the COT we talked about Trying new things. I explained how I had read a story where these group of friends could never decide where to eat lunch. When the group asked, where should be go? Everyone was silent because they didn’t want to be the first one to suggest something and it get shot down. One person suggested the worst thing they could thing of “McDonald’s”. After that everyone was quick to suggest a place they wanted to go. As leaders it is important we always try something new, we will either inspire people to adopted or if we do it bad enough we will inspire people to move in any other direction.

Bob Evans talked about dating in his life and the courage it takes to try new things and meet people.

My apologies to the pax for arrive back to the COT 5 minutes late.

Kiwi