Tag: Fishman

AO: #ao_oakery
Q: @Goon
PAX: @Ghost (Eagle Creek, OR) @Fishman [Eagle Creek, OR] @Output (Eagle Creek, OR)
FNGs: None
COUNT: 4

WARMUP:
SSH
Grandpa Jacks
Imperial Squat Walkers
Michael Phelps
Arm Circles
Partner Arms
Leg Swings
Mosey to bring coupons to parking lot.

THE THANG:
3 sets of exercises, x15 ea. Then 2 laps. Repeato x3. Pick up the 6 with Lieutenant Dan’s and Rows for the last round…

Round 1: Swings, Squirrels, Merkins – 2 laps
Round 2: Single leg dead lifts, Grip Strength walk, Man Makers – 2 laps
Round 3 (10 of each for time): X-Factors, Big Bois,  Burpees – 2 laps

YHC totally spaced his Q, but came up with this based on something I was reading yesterday from Michael Easter’s 2% email.

MARY:
Mosey with coupons to benches.
20 weighted step ups with coupons in front rack position.

ANNOUNCEMENTS:
Expansion going good in Beaverton & Milwaukie.
CSAUP at Ghost’s next Saturday, 07/29!
August CSAUP is Timberline Trail, 08/03 – 08/06.
Mud runs in September. A few PAX are signed up for Terrain Race on Saturday 09/09.

Check announcements page for any others.

Discussions about feeling the gaps in F3 workouts. Show yourselves grace and then hold yourselves accountable to bettering yourselves as fits into your lives & schedules.

COT:
“HAPPINESS. — A butterfly, which when pursued, seems always just beyond your grasp; but if you sit down quietly, may alight upon you.”
— L. in The Daily Crescent (June, 1848)

AO: Lightning Rod

QIC: Straycat

PAX: Freelunch, Goon, Red Curry

Conditions: 45deg, wet ground but no rain

DISCLAIMER

Warm-O-Rama

SSH – IC – 20

Big Forward Arm Circles – IC – 8

Big Backwards Arm Circles – IC – 8

Scissor Arms – IC – 8

Jane Fondas – IC – 10 each side

Toy Soldiers- In Circle

Slow High Knees – IC – 10

• Mosey to Field

The Thang: Centurion (on your own)

Line up on endzone

• 10 yds Bear Crawl
• 10 Burpees
• 10 yds Crawl Bear
• 10 Burpees
• 10 yds Crab Walk
• 10 Burpees
• 10 yds Dead bug shuffle
• 10 Burpees
• 10 yds Dead bug shuffle (other direction)
• 10 Burpees

Repeat to end up at the other endzone for a total of 100 burpees then pick up the six

• Rows – IC – 20
• Mosey back with side ways runs, backwards runs, fishbones, etc.
• Leg lifts – IC – 20
• IBC – IC -20
• Flutter Kicks – IC -20
• Jane Fondas – IC – 8 (each side)

COT:

“Enter by the narrow gate; for wide is the gate and broad is the way that leads to destruction, and there are many who go in by it. Because narrow is the gate and difficult is the way which leads to life, and there are few who find it.” Matthew 7:13-14.

• From the Q – Source 1.1:

Discretion is a cage with velvet bars

Each morning, we all face the decision whether to take the Red Pill or the Blue Bill. The first is hard-true and the second easy-false. The Red forces a man to hike up the rocky path toward the EQV, while the Blue lets him mosey down the smooth trail to Mascot-life and chronic Sad Clown Syndrome.
A man’s first Red Pill is the toughest to swallow because it causes Disruption to the status quo in the form of Movement. And while it doesn’t get easier, it does get better. The second, third and thousandth Red Pill is just as tough to swallow as the first, but that initial Movement gives birth to Acceleration which leads to Momentum and Momentum ultimately leads to joy.

Whether it’s his Fitness, Fellowship or Faith, the rocky path to the EQV keeps getting steeper the higher the HIM gets on it. As he becomes more fit, every Workout finds him pushing a little bit harder and faster to improve. As his relationships deepen, he grows into the increasing weight of people’s reliance upon his strength. As his understanding of the Super Unknown becomes clearer, he dives more deeply into his relationship with the SkyQ. The HIM knows that there are no plateaus in the pursuit of proper personal alignment. Every day he is either getting more Right or less.

The HIM depends upon his Guardrails to continue Accelerating. The faster his Movement, the stronger they need to be. To get ready for the expected and be ready for the unexpected, the HIM gradually improves his Guardrails by constructing Routines that allow for increasing action with decreasing thought. Because it is comprised of positive Habits , a Routine does not require an active choice to perform. Over time, it becomes ingrained into the HIM’s daily rhythm such that it would require his active choice not to perform.

The HIM constructs his Routines through the process of Bricklaying. Each individual Brick is a singular positive Habit that is light enough for him to carry and place together with other Bricks. Conjoined, the Bricks become a Routine that form and build his Guardrails. Once a Brick is set, it provides a place to lay the next Brick. Because it is set, the HIM has effectively deprived himself of the discretion to remove it. This enables him to focus his full energy on performing his Routines because he doesn’t have to waste energy thinking about it. Like a soldier, he is freed to action through deprivation of discretion.

While discretion may be the freedom to decide what to do in a given situation, for a man without Guardrails discretion is a cage with velvet bars–it will lead him to take the Blue Pill. Through military training, the soldier learns that there is nothing liberating in having to decide what to do in every situation. True freedom is the pre-determined what that allows full focus on the how.

The stronger the Guardrails, the faster you can drive.

AO: Oakery

QIC: Goon

PAX: @Ghost @Fishman @Output

Conditions: 42deg, clear

DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Don Quixotes (Windmills) – IC – 10

Harry Rockettes – IC – 20 (10ea leg)

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

Wrist stretches (Push/Pull)

• MOSEY 1 lap to grab coupons

The Thang: Weekend Getaway AMRAP WOD

AMRAP in 5 Minutes

• 200 Meter run
• 20 Coupon Swings
• 15 Goblet/Coupon Squats
• Max Effort Burpees

Rest 3 minutes

• Rinse & Repeat
• Did 3 AMRAP rounds
• Everyone got to Fall Down & Get Back Up Together many times. Varied between 40-100 MABA Burpees! Way to go PAX!!!

• MOSEY 1 lap around school with a mix of Rifle Carry, Alternating Firemans Carry.
• In the middle of the mosey, we stopped in the back for Wall Sit Coupon Overhead Press passing.

6 Minutes Of MARY:

American Hammers – IC – 20

Pickle Pounders/J Lo’s – IC – 20

Flutter Kicks – IC -25

Protractor

• Whole group get thru 2degrees each

COT:

YHC read the following prayer.

• HIMs had great additions as to how the words affected them individually; the things we’re gifted & the recognition of not being the center of the universe.

—–

Dear Lord Jesus, Please help me to overcome my fears…

For God has not given us a spirit of fear, but of power and of love and of a sound mind.

2 Timothy 1:7

May I possess only what You give to me, Your power, Your love and Your healing for my mind.

I need Your power, Your love and the sound mind that only you can provide.

May I pursue only that which promotes You and Your kingdom.

You see the contents of my heart.

Please uproot all that is keeping me from loving all people as You love them.

Lord, please forgive me for all of the ways I have grieved You. I repent and turn to you.

I am amazed that You are always with me, saving me, rejoicing over me, loving me and singing over me…

The Lord your God in your midst,

The Mighty One, will save;

He will rejoice over you with gladness,

He will quiet you with His love,

He will rejoice over you with singing.

Zephaniah 3:17

Thank You for Your steadfast love.

Thank You for never leaving me.

Thank You for creating me to reflect Your love, Your grace, Your creativity, and Your goodness.

Lord, use me to remind everyone around me of Your kindness, goodness and love.

In the generous name of Jesus I pray,

Amen.

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:

1. full SSH
2. Hands half way up
3. Legs out wide & in
4. 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.

1. 200m Run – Squat w/ Bicycle Crunch
2. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)
3. 200m Run – Perfect Merkins (hand release & shoulder tap)
4. 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.