AO: Lightning Rod

QIC: StrayCat

PAX: Kiwi, FreeLunch, Goon

Conditions

58F & Cloudy

Warm up

Side Straddle Hop (x12)

Windmills (x10)

Imperial Walkers (x10)

Third Grade Exercise (x10)

Scissor Arms (x10)

Jane Fondas (x10 ea side)

Mosey to the Bleachers

The Thang

PAX: Rotate one at a time running all the bleacher stairs while the rest repeat a set of exercises. Repeat these three sets until time runs out. We switched from bleachers to 800 M halfway through because we were disturbing someones sleep under the bleachers.

Exercise Set 1 –

10 Decline Merkins

20 Jump squats on bleachers (replaced by rows second time through)

30 Big Boys

repeat until runner comes back

Exercise Set 2 –

10 Dips

20 Step ups on bleachers with high knee (each side)

30 LBC (Hard count)

repeat until runner comes back

Exercise Set 3 (Runner did 800 M instead of bleachers from this point on) –

10 Diamond Merkins

10 Burpees

30 Leg Lifts

repeat until runner comes back

COT

We talked about having a growth mindset instead of a fixed mindset in your life. In F3 we call that You vs. You. It is better to grow and try new things in your life than to only do activities you can do successfully.

The woman that founded “Spanx” was asked how she became so successful. She related that her father use to ask the kids in her family, “what did you fail at this week?”. He was disappointed if they didn’t have an answer. If you are not failing at something, you are not growing and becoming the best version of you.

Pax

Goon, steamy Nix

Warm up

10x SSH’s – 3rd Graders – slow high knee – arm circles – Don Quixote’s – Daisy Pickers

Mosey around the track, land next to the school for wall sits. 30 seconds straight sit, 12 halos, 10 cherry pickers, 10 Moroccan night clubs

Mosey back to field

Beatdown

At the end zone. 1 exercise, followed by gassers every ten yards to the the 40. Once at the 40, side skip from side of the field to the other side (down the yard line). Backwards jog ten yards (from 40 to 30, for instance) then down the next yard line to the other side of the field side skipping the other direction. All the way back to the end zone. Next exercise.

Exercises: 40 coupon curls for the girls; 35 Hip Thrusters; 40 Big Boys.

EMOM

6 inchers

Flutter Kicks

Box cutters

Shoulder plank

CIRCLE OF TRUST

Escalation vs Risk

What is the level of effort you put into something (scale of 1-10) if you think the lower the effort, the less stress/exhaustion you have to experience. Now what is the level of effort you put into something if you knew there would always be at least some amount of risk to your or other’s wellbeing? What if it is sometimes healthier to look at situations as risk management rather than effort management? Does that shape your motivation?

AO: Oakery

QIC: Ghost

PAX: Rubik, Fishman

Conditions

50s and dry

Warm up

• 20xIC SSH
• 10XIC Hillbillies
• 10x IC windmills
• 10x IC halos
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• calf raises x20s each side
• Mosey around parking lot 4 times

The Thang

• at flagpole
• Low intensity exercises (1 min) followed by high intensity (30 seconds)
  • Plank – goblet squats
  • Jog in place – rows
  • SSH – derkins
  • Daisy pickers – Freddiez
  • Balance on one leg – Bonnie Blairs
  • Dance Party – shrugs
  • Slow high knees – curls
  • Bear crawl – reverse snow angel

6MoM

Put away coupons

COT

Thinking about what I like about the Letterkenny and Shoresy tv shows.

There is a sense of camaraderie on the show where even “enemies” come together for a common cause. People can differ and even fight, but ultimately they are still on the same team.

Also, people’s embarrassing secrets are often exposed or discussed in ways that are humiliating but also keeps things from festering in the closet.

We also talked about Rubik’s new job, Fishman’s upcoming home group book study, and how my family spends too much of our time driving back into Portland. Praying for those things.

Ghost out

Pax

Danish, Free Lunch, Goon, Kiwi

Warm up

Mosey with stretches along the way. Finish with world’s greatest stretch.

Beatdown

Tabata – 45 secs on, 15 secs off

7 sets of:

Merkins

Dips

High plank

Leg lifts

Bonnie Blairs

Bear crawl/Crawl bear

EMOM

Frozen Freddies

Flutter kicks

Flutter jacks

CIRCLE OF TRUST

What’s your motivation?

Everyone identified why they are here and what their personal goals are right now. It was great to learn how our goals differed and were similar throughout the pax from gaining weight to being a better human/father to eating better.

AO: Oakery

QIC: Ghost

PAX: Revolution

Conditions

50s and raining

Warm up

• 20xIC SSH
• 10XIC Hillbillies
• 10x IC windmills
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• calf raises x20s each side
• Mosey down Jackknife and back

The Thang

• mosey around school and do two sets of 10 partner “pull-up dogs”
• Low intensity exercises (1 min) followed by high intensity (30 seconds)
  • Plank – squats
  • Jog in place – rows
  • SSH – merkins
  • Daisy pickers – Freddiez
  • Balance on one leg – Anton Onos
  • Dance Party – shrugs
  • Slow high knees – curls
  • Bear crawl – reverse snow angel

6MoM

Put away coupons – hold plank for last 20 seconds

COT

Just a couple of old buddies shooting the breeze.

Revolution will start Qing once per month

Ghost out

AO: Lavafield

QIC: Leprechaun

PAX: Goon, Free Lunch

Conditions: cool and dry

Warm up

• Mosey
• Warmup
• Side straddle hope
• Arm circles- forward/back
• Halos or conductors
• 3rd graders
• Monkey Humpers
• Deep lunge with rotation
• Good mornings

The Thang

Strength

20 Alternating pistols 10 each leg

20 Box jumps

20 Speed skaters

20 Bonnie Blair’s easy count

20 Squats

Rest 30-60 sec

X 3

Mosey to field

30 sec diamond merkins IC

30 sec regular merkins

30 sec wide merkins

30 sec out stretches merkins

30 sec merkin holds

Rest 90 sec.

X 2

20 baby crunches

20 leg lifts

20 bicycles

20 box cutters

20 v-ups

COT

setting boundaries

Saying no

1. Establish your priorities and boundaries. what are you willing to give in time and effort to the things that are important to you. write it down

2. Practice your pitch. Write out phases you’ll use to say no or to decline request for your involvement. Identify ways to contribute knowledge or support without being accountable for the outcome

3. Cut your calendar. Use your phrases and pitches to decline existing invitations, pass the opportunity to lead to others and help them rise up, inform someone your plate is full right now. Spend time each day and week looking for opportunities to do remove things, delegate and pass opportunities to lead others.

AO: Oakery

QIC: Ghost

PAX: Rubik

Conditions

50 degrees and dry and clear.

Warm up

• 20xIC SSH
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• 10xIC Imperial Walkers
• Daisy Pickers 12xIC
• Reachers 10xIC

The Thang

• mosey around school twice then grab coupons and head for the back.
• Partner Up
• Row squats x10 – squater holds rowers legs – synchronize
• Derkin planks x10 – Derkin on edge board with legs on partner’s back as they hold plank
• Leg lift lunge x10 – pike leg lift over your head. Partner lunges on alternating sides of your ad to through your legs back down.
• Manmaker curl – Partner curls coupon as you do the merkin, then take it back for the press.
• Pull-up dog – bear crawl stance up to downward dog, partner does pull up above you and can put weight on your back to help with merkins
• Freddie shrug – partner is behind and kicks the coupon in alternating arms before you shrug it.
• 2.5 times through. Jogged one lap in the middle.

6MoM

Dead Bug shuffle down and back on pavement square

Reverse Snowman x20IC

Box cutters x20IC

frozen freddiez x20IC

COT

With the New York Times article and other media coverage at the national level, we need to be ready to host FNGs.

We’ve lost some people so it will be nice to have an influx and good to keep our style consistent with other F3 locations for downrangers.

Despite losses we have a good group of Qs now and are operating in many ways the way an F3 group should.

Good on ya men!

Ghost out

09.20.22 – 20 up/down circuit

AO: Oakery

QIC: Rubik

PAX: Output, Mad Dog, Fishman, Goon

Conditions

55-60 degrees and dry. Mornings are getting darker and colder!

Warm up

• 20xIC SSH
• 10xIC Daisy Pickers
• 10xIC Scissor Arms
• OYO Leg Swings
• OYO Calf Raises

The Thang

• Start circuit (AMRAP)
• mosey to side parking lot
• Hold plank until the next member of the PAX catches up to you
• 5 Merkins
• mosey to playground
• 5 Rows
• mosey around the field to the coupons
• 5 Coupon Squats
• mosey to flagpole
• 5 Big Boys
• Fast run around the front parking lot
• Repeat loop, but increase number of each exercise by 5 until 20 is reached, then decrease by 5 every time

6MoM

• Box Cutters x 20 IC
• Dead Bug Shuffle app. 5 feet and back OYO

COT

I shared some personal stuff in my life, and read through Romans 2 with the group.

What struck me in the chapter, and what I shared with the group, was that Paul in this passage talks a lot about hypocrisy, that is, the opposite of “practice what you preach.” I shared about some things in my life that I had been struggling with, like judging other people’s sin, without taking a close enough look at my life to realize I was doing the same things. It’s important for everyone, no matter your belief system or worldview, to try to be the same on the outside as you are on the inside.

-Rubik

AO: Oakery

QIC: Ghost

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

Conditions

60 degrees and dry. Also started off pretty dark!

Warm up

• 20xIC SSH
• 12xIC Don Quixotes
• 8xIC Halos
• 10xIC Hillbillies
• 8xIC slow high knees
• 8xIC fast high knees
• Daisy Pickers 12xIC
• Bridge thrusts 8xIC each leg
• Bridge with crossover reach 12xIC
• Jane Fonda toes up and down 8xIC each side each way
• Oil derricks 8xIC each side
• Lunge thrusts 8xIC each side

The Thang

• mosey to Jan’s garden
• Start circuit (AMRAP)
• Jog around field
• lunge thrusts x20
• bear crawl to Jan’s garden
• kick throughs x20
• side shuffle to flagpole
• merkins x20
• side shuffle back
• Bonnie Blairs x20
• broad jump to coupons
• 20 rows

6MoM

frozen freddiez x30IC

COT

Thinking about how best to help each other as men.

For most men in this area, they would be better off joining us this morning that not, but not fo all men. Deacon is taking a break to work on some priorities and I think it is a good time for all of us to think about priorities and how we can best support each other.

At this AO we’re not going to be obsessed about numbers or “success” based on the size of our group, but on whether we are actually helping each other, actually allowing the Fs to work together. We want people to be free to take breaks when needed and we want to push each other to attend as well.

The key to that is communication. It is helpful if we all can state and communicate our goals to each other so that we can hold each other accountable. Let’s let the other PAX know when we might miss a few workouts. Or let people know that we need help waking up and getting here. I care. I want to know what’s up with each one of you to maximize the value of our sacred time together in the gloom.

Some people let us know their intentions (Ram and Dad Joke might miss a few weeks a school gets going) and others will be posting some goals/intentions on Slack.

Yay, Oakery!

Ghost out