Tag: coinage

Posted on

06.27.2023 – Sideline Shuffle & Some Walls

AO: Oakery

QIC: @Goon

PAX: @Ghost, @Output, @Coinage

Conditions: 55deg

Warm-O-Rama

SSH – IC – 27

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Leg Swings – OYO

Scissor Claps – IC – 10

Jillian Michaels – OYO – 4

X-Factors (HC) – OYO – 4

Jungle Boy Squats – OYO – 4

Bonnie Blairs (HC) – OYO – 4

Slow Merkins – IC – 4

  • MOSEY THREE laps & then to far parking lot

THE THANG

ROUND 1

10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

Width of parking lot = BearCrawl

10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

Width of parking lot = BearCrawl

400M RUN AROUND THE PARKING LOT (2 LAPS)

ROUND 2

10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

Width of parking lot = BearCrawl

10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

Width of parking lot = BearCrawl

400M RUN AROUND THE PARKING LOT (2 LAPS)

  • [The 6 Picked up with continued laps]

COT:

Always Do Your Best – Your Best is Changing All the Time

Your best will depend on whether you are refreshed in the morning or tired at night. Your best will be different when you are happy as opposed to upset, or healthy as opposed to sick. Under any circumstances, simply do your best , and you will avoid self-judgement, self-abuse, and regret.

ANNOUNCEMENTS:

  • Trying for 1 CSAUP a month. May’s was a Double Ruck, Double Beatdown & BBQ! Anyone can create & lead CSAUPs or 2nd F opportunities.
    • Potential future CSAUPS: Beacon Rock Coupon Carry, Mopin River Ruck/Camp/River Raft, GHOST LAND!
  • Timberline Trail in August: 08/03 – 08/06
  • Brewery Series 5K in Astoria this Saturday: 07/01
  • Expansion:
    • Beaverton – Blue Steel, this Saturday Q.
    • Milwaukie – The Paddock. Should be able to plant a flag once we can EH some new folks.
  • Obstacle Course Races:
    • Rugged Maniac Race – Saturday, July 1 [Portland]
    • Muddy Kids (family) – Saturday, July 22 [Sherwood]
    • Muddy Princess (Women only) – Sunday, July 23 [Sherwood]
    • Mud, Sweat & BBQ – Saturday, August 12 [Woodburn]
    • Terrain Race – Saturday, September 9 [Sandy]
    • Muddy Dash – Sunday, September 10 [Sandy]
    • Seattle Spartan Trifecta Weekend – Saturday & Sunday, September 16 & 17 [Snohomish]
    • GrowRuck Training Event – 38 Boise – September 15-17 [Boise, ID]
Posted on

06.06.2023 – Bauer-Hero WOD

AO: Oakery

QIC: @Goon

PAX: @Ghost @Output @Coinage

Conditions: 49deg, clear.

MISSION

The mission of F3 is to plant,  grow and serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.

| PRINCIPLES | DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Toy Soldiers – IC – 10

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Halos – IC – 10

Slow Merkins – IC – 10

The THANG

2 minute Elbow Plank

13 Burpees

18 COUPON Swings

31 Push-Ups

53 COUPON Squats

53 Burpees

31 COUPON Swings

18 Push-Ups

13 COUPON Squats

2 minute Wall Sit

MoM:

Frozen Freddys – IC – 10

Jane Fondas – IC – 10 (each leg)

Flutter Kicks – IC -25

COT:

CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

—

Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.

We first found this workout posted on Instagram by a user named Britney @twinmomfit4life, who said, “I am a daughter of a retired Houston Police Officer. Hearing about this and reading about office Bauer broke my heart. I decided that I wanted to honor his memory using equipment I had at my house. Officer Bauer was 53, he served with CPD for 31 years and he was murdered on 2/13/18.” In her post, Britney thanked Coach JK McLeod @jk139 for “tweaking the WOD I had in mind to make it more Hero WOD status!”

—

The secret of getting ahead is getting started.

  • Mark Twain

Perfection is Procrastination Masquerading as Quality Control

  • Chris Williamson

Not everything we do is going to be pretty, or even right. But it’s the action of doing & trying that really moves the needle. Just do it!

This hits home for me with leadership. Just try things. See what sticks. Learn from what doesn’t. Bottom line, just do things.

Posted on

05.30.2023 – 1st & 10

AO: Oakery

QIC: @Goon

PAX:  @Output, @Coinage

Conditions: 46deg & overcast

MISSION | PRINCIPLES | DISCLAIMER

The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

F3 is a community of men holding one another accountable to become better.

Fitness is what brings us together,

Fellowship is what creates long lasting relationships, and

Faith is what motivates us to serve and improve our communities.

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Don Quixotes – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Leg Swings – OYO

Partner Arms – OMC – 10sec

Halos – IC – 10

Slow Merkins – IC – 10

MOSEY 2 laps

THANG:

Marked the parking lot in 10 yard increments/2 parking spaces with cones.

Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.

Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30.

Repeat until all 100 yards and 11’s have been completed.

  • [PAX picked up the 6 to finish together.]

Extra Lil THANG:

Catch Me If You Can Style – Wall Sits

PAX hold wall sits. 1st PAX drops for 5 BBSs & tags next PAX.

Repeato till all 3 PAX went through twice.

Wall Sit variations at each tag: Cherry Pickers, Night Clubs, Toes Up.

MoM:

Mountain Climbers – IC – 30

Plank Jacks – IC – 10

Jane Fondas – IC – 10 (each leg)

Hello Dollies – IC – 7

COT:

The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, by Michael Easter

Scientists in the United Kingdom recently found that our brain has a trancelike “autopilot” or “sleepwalking” mode. Once we’ve done something over and over, our mind zones out of whatever old thing it’s doing. Instead of being present and aware, we’re far more likely to be lost somewhere inside our noggin. We’re planning what we’ll eat for dinner, wondering when the new season of that one show comes out, speculating about our office frenemy’s salary. We live in a state of constant mental churn and meaningless chatter.

My months of preparation changed much of that. New situations kill the mental clutter. In newness we’re forced into presence and focus. This is because we can’t anticipate what to expect and how to respond, breaking the trance that leads to life in fast forward. Newness can even slow down our sense of time. This explains why time seemed slower when we were kids. Everything was new then and we were constantly learning.

…

This slowing down of time is something Parrish told me happens in misogi. “I become incredibly focused on the task at hand,” he said.

“When I look back on a misogi that was a few hours it will seem like days, because I remember every detail.”

Additionally, stepping outside our comfort zone to learn useful skills that require both mind and body alters our brain’s wiring on a deep level. This can increase our productivity and resilience against some diseases.

…

Having too little of the stuff is connected to neurodegenerative diseases like Alzheimer’s. Researchers at the University of Michigan, for example, found that dementia significantly dropped in people who dedicated more of their lives to learning. The fascinating part about that study was that dementia went down in the learners even though their rate of diabetes, a condition that increases the odds of developing dementia, went up. Which basically suggests that dedicating ourselves to learning new things could help offset some of our poor habits.

  • [Great mumble chatter about doing better with each little task to better ourselves and our habits as a whole.]

ANNOUNCEMENTS:

  • Timberline Trail in August.
  • Leadership roles available everyone.
Posted on

04.25.2023 Run & Gun

AO: Oakery

QIC: Goon

PAX: @Ghost, @Output, @Coinage, @Trenta (DR from Lahar)

Conditions: 45deg, overcast

MISSION | PRINCIPLES | DISCLAIMER

MISSION:

The mission of F3 is to plant,  grow and serve small workout groups for men for the invigoration of male community leadership.

Warm-O-Rama

SSH – IC – 25

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Calf Stretches – OMC – 10sec ea leg

Calf Raises – OYO – 10ea leg

Partner Arms – OMC – 10sec

Y-T-W – IC (6 count) – 10

  • MOSEY to pick up [COUPONS] & back to Flag Pole

Thang: Run & Gun

  • 400M Run
  • Goblet Squat – 20
  • 400M Run
  • Squat Thrusters – 20
  • 400M Run
  • Mtn Climbers – 40
  • 400M Run
  • Perfect Merkins – 20

RINSE & REPEAT

MARY:

Plank Jacks – IC – 20

J Lo’s – IC – 20

American Hammers – IC – 20

COT:

This week, I want you to help make positivity contagious. You might know someone who needs a lift. You might just see someone you don’t know who is struggling. Whether it’s a friend or a stranger, I want you to make an effort this week to make someone’s day. You don’t have to make any grand gestures, just give back a little of the positivity we create in our little village to someone who needs it.

As we have here in F3, having training partners throughout life has benefitted me because there will always be days when we don’t feel our best. But on those days, our training partners are there to get us going and keep us moving forward. Be a training partner to someone this week, whether it’s online or in the real world.

I hope that you’ll find that going out of your way to help someone else helps you, and that you become addicted to giving back and spreading positivity.

  • Arnold Schwarzenegger
Posted on

04.20.2023 – A Few THANGS

AO: Oakery

QIC: @Goon

PAX: @Ghost, @Revolution, @Coinage

Conditions: 34deg, beautiful sunrise towards the end

DISCLAIMER

Warm-O-Rama

SSH – IC – 20

Perfect Merkins – IC (8 count) – 10

WWIs – Up Count – 10

Imperial Squat Walkers – IC – 10

BDE Burpees – OYO – 5

Hurdle Steps – IC ea leg – 10

Harry Rockettes – IC – 10

Toy Soldiers – IC – 10

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Thang 1

Dora style… 1 PAX runs, the other workouts:

  1. 200m Run – Perfect Merkins (hand release & shoulder tap) x2
  2. 200m Run – WWIs (straight legs, arms up & touch toes) x2
  3. 200m Run – Imperial Squat Walkers (Squat w/ bicycle crunch) x2
  4. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee) x2

MOSEY to Coupons

Thang 2

[COUPON] Tabata Songs timer of 20secs ON + 10secs REST. Do 4 minutes then REST for 1 minute.

Alternate SWINGS within each set. Exercises, Swings, Exercise, Swings, etc. within each 4 minute session.

  • Squrls — Swings

MOSEY to Flag Pole

Minutes Of MARY:

Plank Jacks – IC – 10

Pickle Pounders – IC – 10

J Lo’s – IC – 10

Hello Dollies – IC – 15 (feet in/out, off the ground)

  • [YHC greatly enjoyed being in the mix with the PAX again. It was great to meet Coinage. Glad Ghost came out for as long as he could.]

COT:

CoT Disclaimer:

We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

The Four Agreements, Don Miguel Ruiz

Always Do Your Best – Take Action on Your Ideas

Doing your best means to take action. You can have many great ideas in your head, but without action upon an idea, there will be no manifestation, no results, and no reward.

5 Second Rule, Mel Robbins

The moment you have an instinct to act on a goal, you must count down 5-4-3-2-1 and physically move or your brain will stop you.

Exercise and health comes down to one simple rule – you don’t have to feel like it. You just have to do it.

Your good intentions are worthless if you don’t take action.

  • [Bottom line is to just DO. It was mentioned that people ask about ways to become better at Prayer and so they resort to books and studies. Maybe instead they should just prayer.]
  • [Best way to avoid procrastination is to just DO.]