(12-30–22) Friday’s Finest Grinder

AO: Lightning Rod

QIC: Lumbergh

PAX: Leprechaun, Stray Cat, Danish, Goon, Red Curry

Conditions

Damp and warm, it’s a tropical heat wave!

Warm up

SSH x 20
3rd Grade Exercise x 10
Scissor Arms x 10
Windshield Wipers x 10
Scissor Kicks x 10
World’s Greatest Stretch x 5 (alternate to other leg)
Alternating Shoulder Taps x 10

The Thang

Mosey to the track

Start at midfield
Broad jump to the endzone
50 merkins
Run up the hill to the back of the school
50 tricep dips
Run back to midfield
50 LBCs
Repeat

Mosey back to the LR

6MoM

30 Hold the Six x IC
30 Figure Four LBCs x IC (both sides)

COT

The 5R framework for reflection

This framework developed by Bain et al. (for example 2002), focuses on five core stages, each addressing one aspect of reflection. By thinking about all 5 stages individually you will engage with all the essential components of reflection, enabling you to produce a critically engaged reflection based in your experience. This model can also be helpful for structuring reflective writing.

The 5 stages are:

Reporting of the context of the experience
Responding to the experience (observations, feelings, thoughts, etc.)
Relating the experience to knowledge and skills you already have
Reasoning about the significant factors/theory to explain the experience
Reconstructing your practice by planning future actions for a similar experience

As we wrap up the year, it’s important to take time to reflect on what transpired and react. As well as position yourself for the next year.

That’s a wrap

-Lumbergh

December 28, 2022

12.28.2022 Pre-Some-Stuff-Stairs & Red Barchetta

AO: Lightning Rod

QIC: Goon

PAX: Red Curry

Conditions: 43deg, light sprinkle towards the end

DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Mtn. Climbers – IC – 20

Halos – IC – 10

Harry Rockettes – IC – 20 (10ea leg)

Imperial Squat Walkers – IC – 20 (10ea leg)

MOSEY around corner to first blocks

LBCs – OYO = 10

Box Jumps – OYO – 10

Merkins – OYO – 10

Burpees – OYO – 10

Pickup 6 = Hold Al Gore (squat while hugging a tree)

MOSEY to bottom of far stairs

1/2 Thang: Stairs PreSome

Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees. Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

Repeat qty. = PAX count X2

Did 2 rounds each. Squats, MonkeyHumpers, Reverse Lungers & Reverse Lunges.

The Thang: Red Barchetta

Start at Goal line.

Run 100yards. Do 100 SSH – OYO. Return to goal line & plank/wait for 6.

Run 75yards. Do 75 Mtn. Climbers – OYO. Return to goal line & plank/wait for 6.

Run 50yards. Do 50 LBCs – OYO. Return to goal line & plank/wait for 6.

Run 25yards. Do 25 Merkins – OYO. Return to goal line & plank/wait for 6.

Run 5yards. Do 5 Burpees – OYO. Return to goal line & plank/wait for 6.

HERBIE 100yards. Return Mosey 50yards. & then Mosey back to Lightning Rod.

YHC held plank at each yard line/exercise to stick together & keep up good mumble chatter.

COT:

8 Realizations from Real New Year’s Resolutions, from Kyle Creek, aka The Captain:

Time doesn’t wait.
No one else will save you.
Excellence requires patience.
Happiness is habitual.
Life and growth are not linear.
Thoughts are things.
Days determine direction.
Even with a plan — shit happens.

MOLESKIN:

Good mumble chatter throughout with Red Curry & YHC.
Appreciation for Red Curry’s continued consistency.

Instead of resolutions, look towards being a happier person. Measure what you can so that you can look back & recognize improvements, but surely prioritize the doing better & feeling better aspects.

YHC is looking to snag a thing from the Puget Sound folks… so here’s a picture of the HIMs

December 24, 2022

12/24/2022 – Christmas eve 2022

AO: Lava Field

QIC: Danish

PAX: Cliffhanger, Goon, Lumbergh

Conditions

32F which was perfect for our sweatfest of a workout.

Warm up

1 lap Mosey

SSH x 30

Medium high knees x 20

3^rd grade exercise x 15

30 squat hip complex

Forward arm circles x 20

Backwards arm circles x 20

Bent halos x 10

Halos x 10

THE THANG

FOR TIME:

100 8 count body builders

Every 3 minutes perform:

- 15 air squats
- 10 Big boys
- 5 merkins

200 yard jog recovery

20 minute AMRAP:

50 mountain climbers
40 American hammers
30 Air squats
20 Merkins
10 V-Ups

CIRCLE OF TRUST

We talked about our commitment to ourselves and how we are planning to improve ourselves.

Goon will do a Misogi (sp?) challenge

Cliffhanger is aiming to make the varsity state champion soccer team (La Salle)

Lumbergh is going to do dry January and change up his schedule to improve his work/life balance

Danish will complete 50,000 merkins over the period of a year (137 a day)

December 22, 2022

12.22.22 – Keep Warm

AO: Oakery

QIC: Ghost

PAX: Goon, Output, Revolution

Conditions

22 degrees, windy, dry

Warm up

20xIC SSH
10xIC Hillbillies squats
10xIC monkeyhumpers
10xIC Scissor arms
10xIC Windmills
Mosey around parking lot four times

The Thang

Interval workout 4 pax, 1 minute on each exercise rotating through twice
- Coupon Press
- Squats
- Breakdancers
- Frozen Freddyz

Take break and run parking lot line shuffle

Interval 2nd round
- Coupon Rows
- Curb jumps five reps each direction
- Perfect merkins
- Boxcutters

Take break and run two laps

Interval 3rd round
- Coupon shrug
- Dips
- Wall sit
- Peter Parkers

6MoM

N/A

COT

Considered two points my pastor made last Sunday related to Christmas. One is that salvation is found in a person, not in a worldview, political system, ideology, etc. We should be careful not to put our hope in utopian “solutions.” Second is that the Messiah really did set the Jewish people free from the Romans, just not in the ways they expected. They were delivered from their fear of death (first century martyrs embraced death with little concern for Roman abuse) and the salvation was transcultural meaning that it puts the Jewish people and the Romans in the same boat, which would eventually lead Rome to embrace Christianity.

Secondly just expressed gratitude for our AO continuing through the harsh winter. Often is my only form of exercise and has kept me in shape. Had to make a quick three mile run when my other mode of transportation broke down this week and still was barely late to my next appointment, thanks to y’all. Thanks Oakery PAX and thanks F3!

Ghost out

December 20, 2022

12.20.2022 Motivators & Roberts WOD (Doubles Edition)

AO: Oakery

QIC: Goon

PAX: @Ghost, @Fishman, @Output

Conditions: 38deg, slight rain drizzle

DISCLAIMER

Warm-O-Rama

Imperial Squat Walkers – IC – 10

Hill Billies – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Harry Rockettes – IC – 10

Quad Stretch – Stretchercise

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

The 1/2 Thang: 7/10 Motivators

MOTIVATORS, starting at 7

Breakdown of SSH w/ 4 actions:

full SSH
Hands half way up
Legs out wide & in
Jumps

1. 7-6-5-4-3-2-1

2. 7-6-5-4-3-2-1

3. 7-6-5-4-3-2-1

4. 7-6-5-4-3-2-1….

1. 6-5-4-3-2-1

2. 6-5-4-3-2-1

3. 6-5-4-3-2-1

4. 6-5-4-3-2-1….

1. 5-4-3-2-1

2. 5-4-3-2-1

3. 5-4-3-2-1

4. 5-4-3-2-1….

1. 4-3-2-1

2. 4-3-2-1

3. 4-3-2-1

4. 4-3-2-1….

1. 3-2-1

2. 3-2-1

3. 3-2-1

4. 3-2-1….

The Thang: Roberts WOD (Doubles Edition)

2 ROUNDS:

Partner A runs 200m (1 lap) while Partner B performs exercise until partner returns. Switch. Rinse & Repeat.

200m Run – Squat w/ Bicycle Crunch
200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)
200m Run – Perfect Merkins (hand release & shoulder tap)
200m Run – WWIs (straight legs, arms up & touch toes)

Rinse & Repeat x2 (each Partner will have ran 1 mile).

6 Minutes Of MARY:

Mountain Climbers – IC – 19

Plank Jacks – IC – 19

Jane Fondas – IC – 12ea side

Protractor – IC – twice through everyone

COT:

From James Clear’s (Atomic Habits author) 3-2-1 email blast, 10/13/2022

“What appears to be a rapid shift is often preceded by a gradual process. Our results gradually explode or vanish thanks to the small habits we repeat each day.

What radical change are you slowly marching toward? An incremental explosion or an incremental vanishing?”

We commonly hear about “overnight success” but what people don’t see is the hard work put in for years ahead of the boom.

Keep at what your doing. Don’t give up if you don’t have success within the first few months.

I think this is more common for new business conversations, but for me, it’s a bit of a health conversation.

I worked with my former company for almost 8 years. I started taking care of myself better & working out while working there. They noticed, but barely noticed, the changes in my mind & body because of the gradual nature.

Then, I left the company & saw them about 2 years after (moved back home to Portland). They were amazed at how much progress I had made “overnight”.

The last analogy on this topic ice the Iceberg. We only see the tip of the iceberg. We typically do not see the amount of work & effort done below the water surface. It is, however, this effort below the water’s surface that allows the rest of the world to see the tip.

Please keep in mind the results can go both ways due to your habits. All your physical efforts can appear lost shortly after stopping working out or hitting the snooze button more often than not. Your health will take a hit shortly after falling into bad eating habits.

Moleskin:

Worked good starting at a 7 count for Motivators.

Discussed several things picked up throughout various F3 workouts: Motivators (Ohio), Tough Guy Tuesday [#tgt], Pre-Pump Fridays, Rucking [Puget Sound].

“Be Bold, Start Cold”

YHC showed appreciation for those creating positive habits & sticking to them. And how it’s too easy to lose progress & resort back to old, unhealthy ways. Using the group for accountability via simple conversation.

Notice to pay attention to Slack regarding potential weather concerns for Thursdays workout.

December 19, 2022

(12.19.22) – Soft men cannot long walk with the Tao

AO: Lightning Rod

QIC: Walkman

PAX: Goon, Red Curry, Stray Cat, Free Lunch, Leprechaun

Conditions

35 and dry, Pax showed up in a great mood and Leprechaun was kind enough to gift me the Q today!

Warm up

Burpee/box jump/squat/merkin x 10
Neck Rolls x 10
Monkey Humpers x 10
Halo’s x 10
Daisy Pickers x 10
Imperial Walkers x 10
Third Grade x 10

The Thang

Mosey to the tiered hill by the track

10 factorial (10, 9, 8….1) with Rowes up and run down the hill. On each tier completed Rowes, Bonnie Blairs (EC), Merkins, Mountain climbers, jump squats.

Mosey to the Lightning Rod.

Jane Fonda x10, Side Squat x 10.

Bolt 45

Squats (High, mid, low) x 15, Merkin x 15, Bonnie Blair (HC) x 15

6MoM

6 inch hold x 10
Frozen Freddies x 25
Plank w/ occasional sets of 5 merkins.

COT

I shared about a substack essay I thoroughly enjoyed and shared some quotes from it. The essay is here (behind a paywall), but the author’s substack in general is here (good free content too).

Soft Men cannot Long walk with the Tao

This is a core theme found across Lewis’ works. When in The Lion, the Witch and the Wardrobe, young Lucy travels to Narnia and first hears about Aslan the lion (and Christ-figure), and asks if, being a lion, he is “quite safe?” the sensibly baffled response she gets is “Safe?… Who said anything about safe? ‘Course he isn’t safe. But he’s good. He’s the King, I tell you.”

Aslan is an embodiment of ultimate virtue. That includes love, but also righteous anger – of Aquinas’ anger in service of proper justice, or Aristotle’s anger “at the right things and towards the right people, and also in the right way, at the right time, and for the right length of time” – and he never hides his powerful capacity for it, or indeed for violence. That he nonetheless consistently chooses to act with mercy and kindness is then a choice made only greater, and truer, by this fact.

Lacking the strength to ever display forcefulness, even when it is justified or, worse, necessary, is in no way inherent evidence of goodness. It only recalls Nietzsche’s amused quip: “Verily, I have often laughed at the weaklings who thought themselves good because they had no claws.”

-Walkman

December 17, 2022

(12.17.22) – Don’t Run Out of Gassers

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, Cliffhanger, Blue Steel, Output

Conditions

Great start to the holiday season!!

Warm up

400m lap
SSH x 15
3rd Grade Exercise x 15
Slow High Knees x 10
Monkey Humpers x 10
Scissor Arms x 10
Alternating Shoulder Taps x 10
SSH x 15

The Thang

Line the PAX up the endzone

BMS Gassers (20 yard intervals, 3 total rounds)

Run a 100 yards and back
100 Big Bois
Run 80 yards and back
80 Big Bois
Run 60 yards and back
60 Big Bois
Run 40 yards and back
40 Big Bois
Run 20 yards and back
20 Big Bois
Continue with Merkins (reps = 1/2 distance –> 100 yards, 50 merkins) and then Squats (reps = 2x distance –> 100 yards, 200 squats)

COT

Something to consider during this season

While different life stages usually come with new friends, that doesn’t mean you have to leave your beloved old friends behind. There are many ways to continue this life journey side-by-side.

Recently a well know celebrity, tWitch took his life. On the surface he appeared like the Hollywood dream, caught his break, made it into a career, a beautiful loving family, and the world clamoring. An yet, it wasn’t enough to keep him here with us. Today I offer up a couple of ways and approaches to consider your relationships, especially in this season:

Invite them into new activities (F3)
Stay current and interested in their lives
Set aside negative emotions
Hold a place for them in your life

That’s a wrap

-Lumbergh

December 12, 2022

12.12.2022 Motivators & Roberts WOD (Doubles Edition)

AO: Lightning Rod

QIC: Goon

PAX: @herbie, @red curry, @freelunchpdx

Conditions: 38deg, cloudy

DISCLAIMER

Warm-O-Rama

Imperial Walkers – IC – 10

Hill Billies – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

High Knees – IC – 10

MOSEY to field

The 1/2 Thang: 1/2 Motivators

MOTIVATORS, starting at 5

Breakdown of SSH w/ 4 actions:

full SSH
Hands half way up
Legs out wide & in
Jumps

1. 5-4-3-2-1

2. 5-4-3-2-1

3. 5-4-3-2-1

4. 5-4-3-2-1….

1. 4-3-2-1

2. 4-3-2-1

3. 4-3-2-1

4. 4-3-2-1….

1. 3-2-1

2. 3-2-1

3. 3-2-1

4. 3-2-1….

Starting at 5 made this too easy. But it was a good reintroduction of Motivators, done properly this time since YHC messed it up when trying to implement it. Timing also worked out good starting at 5.

The Thang: Roberts WOD (Doubles Edition)

2 ROUNDS:

Partner A runs 200m (back of end zone) while Partner B performs exercise until partner returns. Switch. Rinse & Repeat.

200m Run – Squat w/ Bicycle Crunch
200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)
200m Run – Perfect Merkins (hand release & shoulder tap)
200m Run – WWIs

Rinse & Repeat x2 (each Partner will have ran 1 mile).

6 Minutes Of MARY:

Mountain Climbers – IC – 20

Plank Jacks – IC – 15

Jane Fondas – IC – 10ea side

CoT:

From James Clear’s (Atomic Habits author) 3-2-1 email blast, 10/13/2022

“What appears to be a rapid shift is often preceded by a gradual process. Our results gradually explode or vanish thanks to the small habits we repeat each day.

What radical change are you slowly marching toward? An incremental explosion or an incremental vanishing?”

We commonly hear about “overnight success” but what people don’t see is the hard work put in for years ahead of the boom.

Keep at what your doing. Don’t give up if you don’t have success within the first few months.

I think this is more common for new business conversations, but for me, it’s a bit of a health conversation.

Then, I left the company & saw them about 2 years after (moved back home to Portland). They were amazed at how much progress I had made “overnight”.

Moleskin:

A good amount of mumble chatter during the runs & mosey’s. YHC showed appreciation & respect for those showing up & being regulars, creating great habits for the group.

Continued conversations about creating simple habits & sticking to them. And how it’s too easy to lose progress & resort back to old, unhealthy ways. Using the group for accountability via simple conversation.

December 9, 2022

12.9.22 The Christmas Spirit

AO: Lightning Rod

QIC: BobEvans

PAX: Goon, Herbie, Red Curry, Steamy Nix, StrayCat, Output

Conditions: 37 Cloudy, wet surfaces, dark, gloomy, but in the spirit!

Warm up – With upbeat Christmas Music

The full BeatDown finishes when the music stops
Side straddle hop x20 IC
Imperial Walkers x 15 IC
DonQuoties x 10 IC
3rd graders x 11 IC
Halos x 10 IC

The Thang

Mosey to field.

The half Murph today with continuous upbeat Christmas Tunes.

The Half Murph is 2 laps around the track, 50 pullups, 100 merkins, 150 squats and 2 laps to finish.

When the second man is finishes the half Murph the pax does Mary.

Freddy Mercuries x 20 IC
Box Cutters x 10 IC
Fast Flutter kicks x 20 IC
Double Leg Lifts x 10 IC
Penguins x 10 IC
American Hammers x 10 IC
Plank x 25 IC
Mountain Climbers x 10 IC
Peter Parkers x 10 IC – That’s with a merkin 🙂
Jane Fonda’s x 10 IC (each side)

Mosey back

Finish the last song with Squats IC.

COT

With the holidays here, Christmas, Advent, Hannukkah, etc, depression and lack of good family times can add to our weight. But I look to Jesus as my hope and it’s my faith in Him that fuels my fire even when my parents get divorced or other stuff happens. It is my hope that this group of men, meeting in the gloom, will keep each other accountable and check in with each other during these holidays. I love what FreeLunch started a few months ago, Food as Fuel Challenge, which several of us are doing. It’s been challenging to cut out sugar, dairy, and grains but it’s been so good to do it together. Yes, I broke down and had some ice cream this week, but overall I am way healthier than I have been in the past and that’s what F3 is about. Challenging each other “As iron sharpens iron, So a man sharpens the countenance of his friend.” – Proverbs 27:17 – That’s what we are doing.

BobEvans

December 5, 2022

12.5.22 One percent better than Yesterday

AO: Lightning Rod

QIC: StrayCat

PAX: Goon, Herbie, Red Curry, FreeLunch

Conditions: 30 and icy (careful out there). I’m a little sad the snow is all gone.

Warm up

Side straddle hop x30 IC
But Kickers x 12 IC
3rd graders x 10 IC
Slow High Knees x 12 IC
Fast High Knees x 10 IC
Halos x 10 IC

The Thang

Mosey to field. Split into two groups (repeat for time).

1/2 run stairs 4x while the others do elevated pike merkins
1/2 do Lunge walk up stairs 4x while others do LBCs
1/2 run stairs 4x with 5 jump squats at the top while others do merkins
1/2 side step up stairs 4x while others hold plank

Mosey back

Flutter Kicks x 35 IC

COT

Make small improvements to your life. Just getting 1% better everyday will make a huge difference in a year due to the benefits of compound interest. You will become unrecognizable. What is one small change you can make today?