Tag: FNG!

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07.31.2023 – Ladder & COUPON Carry

Backblast! Ladder & COUPON Carry
DATE: 2023-07-31
AO: #ao_lightningrod
Q: @Goon
PAX: @Red Curry @Stray Cat (Portland, OR) , Sketch, Link, Paris
FNGs: 1 Paris
COUNT: 6

MISSION | PRINCIPLES | DISCLAIMER
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.

WARMUP:
SSH
Grandpa Jacks
Imperial Squat Walkers
Daisy Pickers
Toy Soldiers
Arm Circles Forward
Arm Circles Backward
Partner Arms

THE THANG:
DO 1 REP OF EACH EXERCISE.
DO A SIDE TO SIDE (STS) CARRYING COUPON.
THEN ADD 1 REP FOR EACH ROUND.
   1 reps of each exercise. STS.
   2 reps of each exercise. STS.
   3 reps of each exercise. STS.
   4 reps of each exercise. STS.
EXERCISES
   PERFECT MERKINS
   JUNGLE BOY SQUATS
   BLOCKEE

CARRY options = GRIP, Farmers/Luggage, Rifle, Front Rack, Shoulder

MARY:
No time for Mary

COT:
You are holding a cup of coffee when someone comes along and bumps into you or shakes your arm, making you spill your coffee everywhere.
Why did you spill the coffee?
“Because someone bumped into me!!!”
Wrong answer.
You spilled the coffee because there was coffee in your cup. Had there been tea in the cup, you would have spilled tea. Whatever is inside the cup is what will spill out.
Therefore, when life comes along and shakes you (which WILL happen), whatever is inside you will come out. It’s easy to fake it, until you get rattled.
So we have to ask ourselves… “what’s in my cup?”
When life gets tough, what spills over? Joy, gratitude, peace and humility?
Anger, bitterness, victim mentality and quitting-tendencies?
Life provides the cup, YOU choose how to fill it.
Today let’s work towards filling our cups with gratitude, forgiveness, joy, words of affirmation, resilience, positivity; and kindness, gentleness and love for others.
Source: Austin Tang

ANNOUNCEMENTS:
CSAUP @ Ghosts was awesome.
August CSAUP = Timberline Trail this weekend
Expansion happening!!
Upcoming random 2nd F events:
– Brewery Series Runs
– Obstacle Course Races
– Cyclocross

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Accountability

A0: The Gauntlet

QIC: Walkman

PAX: Herbie, Free Lunch, FNG (Platypus), Kiwi

Conditions

45ish and drizzly. Thoroughly expected to get drenched but we were mostly dry other than ground work today!

Warm up

Monkey Humpers x 10, Third Grade Exercise x 10, Side Lunges x 16, Arm Scissors x 10, Imperial Squawkers x 10, Imperial Door Kicks x 10, Mosied a lap as a six man run.

The Thang

Six man run (one lap, one lead per peson)

Merkins x 25

Six Man Run with 3 merkins

Squat Jumps x 25

Six Man Run with 3 Squat Jumps

Burpees x 20

Six Man Run with 3 burpees

Bonnie Blairs x 15 (HC)

Six Man Run with 3 Bonnie Blairs (HC)

Lined up on the goal line for Pinwheels. A pinwheel is a 20 yard sprint with a movement done in a complete circle, repeato to the endzone. Completed Plank walks, Big Boy Pivots (big boy, swivel one direction without your hands or feet, repeato until you’ve made the whole circle). Dead Bugs – circles in both directions each 20 yards, and Peter Parkers.

6MOM

Penguins x 15, Frozen Freddies x 15, Side plank reach x 10 w/ side star x 5 – each side. Big Bois x 2.

COT

YHC shared that most of the successes and challenges I see people having in their lives come back to accountability. The people are embrace it, are good at it, and keep trying to be accountable continue to find success in those areas of their lives. People who avoid it, are bad at it, or don’t try it struggle more. It’s impossible to be fully accountable, especially given all the different aspects of our lives – relationships, kids, work, etc. But growing in accountability in each one of these aspects will yield benefits. In order to sharpen our aim, I shared the four things that an accountable person does:

  1. An accountable person does what they say they are going to do.
  2. When they can’t do 1, for any reason, they proactively communicate it to the stakeholders.
  3. They then own diagnosis of their own failure/shortcoming – they have to identify ‘why’ they missed. This includes asking for help if they can’t identify it themselves.
  4. they own taking corrective action – skilling up, better planning, etc. This includes asking for help if they don’t know how to correct it.

Great work today men!

Walkman