Tag: DownRange

AO: Lightning Rod

QIC: @StrayCat

PAX:  @Goon, @FreeLunch, @RedCurry, @Rip, @Unicorn

Conditions: 50deg and clear

MISSION | PRINCIPLES | DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Don Quiote – IC – 10

Imperial Squat Walkers – IC – 10

Scissor Arms – IC – 10

Halos – IC – 10

• MOSEY to the field

THANG:

Rows – 20

Run to top of hill

Big Boys – 20

Run to top of hill behind Ben Franklin

Merkins – 20

Continue clockwise Run to Field and line up on side line

Crabwalk to Center of Field

Imperial Squat Walkers – 20

Dead bug shuffle to other side line

Repeat above for time

Run back to Lightning Rod

MoM:

LBCs – 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.

Carl Jung: “Hurry is not of the Devil, it is the Devil”

Psalm 23 for busy people:

THE LORD IS MY PACE SETTER, I shall not rush,

He makes me stop and rest for quiet intervals,

He provides me with images of stillness,

Which restore my serenity.

He leads me in ways of efficiency,

through calmness of mind; and his guidance is peace. Even though I have a great many things to accomplish each day,

I will not fret, for his presence is here.

His timelessness, his all-importance will keep me in balance.

He prepares refreshment and renewal in the midst of my activity,

by anointing my head with his oils of tranquility,

My cup of joyous energy overflows.

Surely harmony and effectiveness shall be the fruit of my hours,

For I shall walk in the pace of my Lord,

and dwell in his house for ever.

…-StrayCat Out

AO: Lightning Rod

QIC: @Goon

PAX:  @Stray Cat, @Red Curry

DR:  @Mr Potato Head (Nantan of Inland Empire), @Trenta (Lahar)

Conditions: 46deg with a great sunrise

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 – 31

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Partner Arms – OMC – 10sec

Slow Merkins – IC – 10

Slow Squats – IC – 10

• MOSEY around corner to first blocks

Imperial Squat Walkers – OYO – 10

X-Factors – OYO = 10

Perfect Merkins – OYO – 10 (hand release & shoulder tap)

Burpee Box Jumps – OYO – 10

Pickup 6 = Hold plank

• MOSEY to the field

THANG:

Using the football field for 10 yard increments.

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.

• [Picked up the 6 until all was complete. Damn Mr. Potato Head is fast!]

MoM:

Mountain Climbers – IC – 25

Plank Jacks – IC – 20

Pickle Pounders – IC – 20

J Lo’s – IC – 20

Jane Fondas – IC – 10 (each leg)

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 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 around how this affects each PAX’s lives.]

ANNOUNCEMENTS:

• Had a great CSAUP last weekend. CSAUPs open for any & all to lead.
• Timberline Trail in August.