Tag: free lunch

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05.08.2023 – Sideline Shuffle & Some Walls

AO: Lightning Rod

QIC: @Goon

PAX: @Red Curry, @Free Lunch, @ Two Dollars

Conditions: 45deg & overcast

MISSION | PRINCIPLES | DISCLAIMER

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.

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Slow Merkins – IC – 10

WWIs – Up Count – 10

Burpees – Down Count – 10

  • MOSEY around corner to first blocks

Merkins – OYO – 10

LBCs – OYO = 10

Burpees – OYO – 10

Box Jumps – OYO – 10

  • MOSEY to the field

The THANG

ROUND 1

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

Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks

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

Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks

400M RUN ON TRACK

ROUND 1

Balls to the wall Walk!

MoM:

Plank Jacks – IC – 10

J Lo’s – IC – 12

Slow Freddy Mercury – IC – 16

Hello Dollies – IC – 18 (feet in/out, off the ground)

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.

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.

  • Great mumble chatter, catching up & updating on things, and a mention of how great & different it is doing workouts with the sun up, as opposed to our typical dark & gloomy gloom.
  • ANNOUCEMENTS:
  • Timberline Trail, 1st week in August. Prepare for it.
  • May’s CSAUP = Saturday, May 27th (Memorial Day Weekend) Ruck, Beatdown, Ruck, Beatdown, BBQ! Come join in for whatever you can!!!
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04.21.2023 – The B.O.M.B.S [Guest Q by Extra Credit]

AO: Lightning Rod

QIC: @Extra Credit (F3 Inland Empire

PAX: @Good, @Rip, @Stray Cat, @Free Lunch, @Red Curry

Conditions: 45deg Nice cloudy weather

WARM O RAMA

SSH, Michael Phelps, Good Morning, Flying Nun Big arm circle+Hallelujah, Don Xiote, Monkey Humper

What does the fox said song – SSH on regular lyrics  + Burpees – When the fox bark + sing what does the fox said

4 min Mosey to the football field

The Thang

B. O. M.B.S
50 Burpees with push up
100 Overhead Preas
150 Merkins
200 Big Boy Sit ups
250 Squats

PAX 1 – workout
PAX 2 – run across the width of the football field back and forth

We did not finish. Have to cut off at 6.10

4 min Mosey to the shovel flag.

MARY

Baby Shark song 1.33 min abs work out

COT

Count o Rama 6
Name O rama
FNG – None
Share + Pray + Praise report

Marriage is hard
Divorce is hard.
Choose your hard.

Obesity is hard.
Fit is hard.
Choose your hard.

Being in debt is hard.
Being financially disciplined is hard.
Choose your hard.

Communication is hard.
Not communicating is hard.
Choose your hard.

Life will never be easy.
It will always be hard.
But we can choose our hard.
Choose wisely!

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03.22.2023 Old Gobbler Challenge

AO: Lightning Rod

QIC: Goon

PAX: @Free Lunch, @Stray Cat, @Red Curry, @Two Dollars, @Output

Conditions: 41deg, clear

MISSION | PRINCIPLES | DISCLAIMER

Warm-O-Rama

SSH – IC – 22

Imperial Slow Squat Walkers – IC – 10

Don Quixote’s – IC – 10

3rd Graders – IC – 10

Partner Arms – OMC – 10sec

Carolina Dry Docks – IC – 10

  • MOSEY to field

The Thang: Old Gobbler Challenge

5 Rounds. New exercise each round and a 0.25 run after each round. (1 lap)

Exercises:

  1. Hand release merkins
  2. Body weight squats
  3. Bent over rows (with coupon)
  4. Rowers
  5. Overhead press (with coupon)

Each round:

  • 10x swings (with coupon)
  • 10x exercise
  • 15x swings (with coupon)
  • 15x exercise
  • 25x swings (with coupon)
  • 25x exercise
  • RUN 1 lap

Next Round – Next Exercise

[Whole group completed at least 2 full rounds. Some got through 4 round & 1 mile. Great work out there gents!]

[No time for Mary.]

COT:

We all hear about managing your time. Instead, we need to focus on managing ourselves.

We all have the same amount of time.

We don’t manage time, we manage what we do within time.

YHC is trying to not use the “I’m busy” excuse, whether it’s true or not. Instead, YHC is working towards better managing what is done within the time.

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02.17.2023 The Longest Mile

AO: Lightning Rod

QIC: Goon

PAX: @Red Curry, @Free Lunch, @Herbie

Conditions: 39deg

DISCLAIMER

Warm-O-Rama

SSH – IC – 17

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Squat Holds – OMC – 10sec

Halos – IC – 10

Knee pulls to chest – IC – 10

Hip Circles – IC – 5e side

  • MOSEY to field

THE THANG: The Longest Mile

2-4 Rounds of the following:

  • 10 Burpees
  • 100 meter backwards run
  • 10 Air Squats
  • 100 meter run
  • 10 Merkins
  • 100 meter backwards run
  • 10 Big Bois
  • 100 meter run
  • 800 meter cooldown run
  • [Q would like to apologize for the somewhat excessive running for those with turf toe and other leg ailments. Sorry not sorry, because we all got to work on something. It’s running for YHC at the moment.]
  • [great modifications of additional exercises and running as much as possible within time.]

Extra THANG: Bring Sally Up’s Cousin  (to the song “Flower” by Moby)

Squats & Merkins

  • [Started with Squats. Switched to Merkin holds (no resting on the ground) halfway thru]
  • [no time for Mary ;(

COT:

Be Impeccable with Your Word – Let go of self-judgment and blame

Being impeccable, you take responsibility for your actions, but you do not judge or blame yourself for anything.

  • [we all can be hard on ourselves. Let’s work towards not judging ourselves & instead allowing ourselves to flourish.]
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01.27.2022 – Stairs Presome, 22s, & ChumbaBurpees

AO: Lightning Rod

QIC: Goon

PAX: @Stray Cat, @Free Lunch, @Red Curry

Conditions: 40deg, slightest of sprinkling from

DISCLAIMER

Warm-O-Rama

SSH – IC – 27

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Body Builders – IC – 10

** Body Builders = 8-count Burpee w/ Jack out & in at the bottom of the Merkin **

  • MOSEY to field/stairs

1/2 Thang: Stairs PreSome

Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees.

Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

Repeat qty. = PAX count [4]

  • [Did Burpees, Jump Squats, Inverted Rows & Peter Parkers]

Thang: 22s

22s = 20-2, 16-6, 12-10, 8-14, 4-18 [totalled 60 Burpees & 50 Merkins!!!]

  • 22s: Burpees & Merkins
  • 400M Run
  • [Picked up 6 w/ Burpees & last 400M to be ran.]

Extra THANG: Chumba-Burpee  (to the song, Tubthumper by Chumbawamba)

Start with SSH at beginning of song

Every time they say, “I get knocked down, but I get up again” you do a burpee.

While not doing burpees, you are continuously doing SSH.

In the end, you will do about 27 burpees.

  • [We struggled a bit with keeping up with all the SSHs. But we all put in the effort and got them and 25 burpees done.]

MOSEY back to Flag Pole

6 Minutes Of MARY:

American Hammers – IC – 20

Protractor

  • [Got around the group 3 or 4 times. Had some great movement callouts happen]

COT:

“Be tolerant with others and strict with yourself.” – Marcus Aurelius

Do hard things. But don’t necessarily expect it of others.

Hold yourself to the highest standard that you can & don’t judge others to that same standard. Be better.

  • [There was some really good conversation about different interpretations of the Marcus Aurelius quote.]
  • [Announcements of Silver Falls Trail Run & team-based Polar Plunge.]
  • [@Red Curry reiterated the need to seek out organic produce & utilize farmer’s market as much as possible.]
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01.20.2023 ChumbaBurpees & Weekend Getaway AMRAP WOD

AO: Lightning Rod

QIC: @Goon

PAX: @FreeLunch @StrayCat

Conditions: 30deg, clear

5 Pricinples & 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)

Imperial Walkers – IC – 10

  • MOSEY to field with coupons

1/2 THANG: Chumba-Burpee  (to the song, Tubthumper by Chumbawamba)

Start with SSH at beginning of song

Every time they say, “I get knocked down, but I get up again” you do a burpee.

While not doing burpees, you are continuously doing SSH.

In the end, you will do about 27 burpees.

  • Hahaha, YHC forgot the SSH while not doing burpees. Please forgive my lapse in memory.
  • We each added 25 burpees to the #MABA tally.

The Thang: Weekend Getaway AMRAP WOD

AMRAP in 5 Minutes

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

Rest 3 minutes

Rinse & Repeat x3

  • Everyone got to Fall Down & Get Back Up Together many times. Varied between 40-100 MABA Burpees! Way to go PAX!!!
  • Good modifications to stay healthy, strong and moving.
  • Simple mosey/mumble chatter walk back to the Lightning Rod

COT:

“Consistency before intensity. 

Start small and become the kind of person who shows up every day. Build a new identity. 

Then increase the intensity.”

From James Clear’s (Atomic Habits author) 3-2-1 email blast, 11/24/2022

Don’t rush the process. Trust the process.

  • Great mumble chatter about how this affects our daily lives, our consistency in life, and our fathering.
  • Announcements
    • Silver Falls Buck Mountain Run – Saturday, February 25th
    • Polar Plunge Portland – Saturday, March 11th
      • Discuss about forming official F3 team
      • Do beatdown before 5K run and then Plunge
    • Oregon Brewery Series 5K Run/Walk/Family friendly strolls.
      • Start & end at Brewery. Differing breweries each time.
    • As a Region, let’s plan for a CSAUP and/or 2nd-F event monthly or twice a month.
      • Beacon Rock Coupon Crawl
      • Crucible of doing a beatdown at each AO in a single morning. Then BBQ or lunch.
      • Convergence on Hood River & Pendleton
  • Let’s make sure the Hood River & Pendleton are each on the F3Nation and F3Portland websites & Slack.
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01.06.2023 Burpee/Blockee Ladder

AO: Lightning Rod

QIC: Goon

PAX: @RedCurry @Stray Cat @Free Lunch

Conditions: 40deg, a few clouds creating an awesome eerie gloom with an almost full/last quarter moon

  • A few PAX got in some additional pre-warmup burpees.

DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Don Quixotes (Windmills) – IC – 10

Imperial Squat Walkers – IC – 20 (10ea leg)

Harry Rockettes – IC – 20 (10ea leg)

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

MOSEY to field

The Thang: Burpee/Blockee Ladder

CARRY –> SPRINT –> BURPEES –> SPRINT –> BLOCKEES

Ladder Down of Sprints @ 100 & Burpees/Blockees @ 10, 90 & 9, 80 & 8, and so on…

  • Would be [55 Burpees + 55 Blockees = 110 total towards MABA challenge] if completed.
  • Fastest made it to 4 Burpees = 94 total towards MABA.
  • No time for MoM. Did a quick moment of wrist stretching.

COT:

Tribes: We Need You to Lead Us, by Seth Godin  —  Book Description

A tribe is any group of people, large or small, who are connected to one another, a leader, and an idea. For millions of years, humans have been seeking out tribes, be they religious, ethnic, economic, political, or even musical (think of the Deadheads). It’s our nature.

Now the Internet has eliminated the barriers of geography, cost, and time. All those blogs and social networking sites are helping existing tribes get bigger. But more important, they’re enabling countless new tribes to be born—groups of ten or ten thousand or ten million who care about their iPhones, or a political campaign, or a new way to fight global warming. And so the key question: Who is going to lead us?

The Web can do amazing things, but it can’t provide leadership. That still has to come from individuals—people just like you who have passion about something. The explosion in tribes means that anyone who wants to make a difference now has the tools at her fingertips.

If you think leadership is for other people, think again—leaders come in surprising packages. Consider Joel Spolsky and his international tribe of scary-smart software engineers. Or Gary Vaynerhuck, a wine expert with a devoted following of enthusiasts. Chris Sharma leads a tribe of rock climbers up impossible cliff faces, while Mich Mathews, a VP at Microsoft, runs her internal tribe of marketers from her cube in Seattle. All they have in common is the desire to change things, the ability to connect a tribe, and the willingness to lead.

FROM F3:

Leadership is Influencing Movement to Advantage. To do that Effectively, a man must Competently apply the 4 Leadership Skills of V.A.P.E.:

  1. He must have Vision
  2. He must be capable of Articulation
  3. He must possess the means of Persuasion
  4. He is ready to use Exhortation

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

  • YHC brought in some coffee for AO Coffeeteria. Great conversations had. Will keep pushing for more & more 2nd F!
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(01.04.23) – Courtyard’s love coupons too!

AO: Lightning Rod

QIC: Lumbergh

PAX: Red Curry, Free Lunch, Goon

Conditions

36 degrees and wwwwwwwwwwwwwwwwwindy!

Warm up

  • Mosey to the parking lot to round about and back
  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • 3rd Grade Exercise x 10 IC
  • Windmill x 10 IC
  • Alternating shoulder taps
  • Simple Quad Stretch x OYO

The Thang

BENCHES:

  • 5 Curls
  • 5 Box Jumps
  • Rifle Carry to Bike Racks

BIKE RACKS:

  • 5 OH Press
  • Cowboy Hop Each Rack (alternating sides)
  • Weighted Lunge Walk Back to the Lightning Rod

LIGHTNING ROD:

  • 5 Block Up Leg Raises
  • 5 Squats
  • Racked Carry to Benches, repeat adding 5 reps more each round

Optional 10 merkins, 10 Burpees (dealer’s choice, as many PAX have a monthly goal)

Final shake out mosey: Mix in high knees and booty kickers, side shuffle each direction, and back pedal mosey back to LR

6MoM

  • 10 LBCs x IC

COT

Prayer for today

Dear Heavenly Father,

It’s a new year, new possibilities. I pray today that we find our strength not from within us but from the gifts you’ve blessed us with. Lord draw discipline, devotion, and dedication to continue the lifelong evolution of becoming better men. Help us to fight the fartsack and join our brothers in the gloom as often as possible. Help us to see goals that push and moves us further in this journey. Inspire us to reach out to our community to make this world better in your name.

We lift this up to you today in your Son’s name,

AMEN

That’s a wrap

-Lumbergh

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(12.19.22) – Soft men cannot long walk with the Tao

AO: Lightning Rod

QIC: Walkman

PAX: Goon, Red Curry, Stray Cat, Free Lunch, Leprechaun

Conditions

35 and dry, Pax showed up in a great mood and Leprechaun was kind enough to gift me the Q today!

Warm up

  • Burpee/box jump/squat/merkin x 10
  • Neck Rolls x 10
  • Monkey Humpers x 10
  • Halo’s x 10
  • Daisy Pickers x 10
  • Imperial Walkers x 10
  • Third Grade x 10

The Thang

Mosey to the tiered hill by the track

10 factorial (10, 9, 8….1) with Rowes up and run down the hill. On each tier completed Rowes, Bonnie Blairs (EC), Merkins, Mountain climbers, jump squats.

Mosey to the Lightning Rod.

Jane Fonda x10, Side Squat x 10.

Bolt 45

Squats (High, mid, low) x 15, Merkin x 15, Bonnie Blair (HC) x 15

6MoM

  • 6 inch hold x 10
  • Frozen Freddies x 25
  • Plank w/ occasional sets of 5 merkins.

COT

I shared about a substack essay I thoroughly enjoyed and shared some quotes from it. The essay is here (behind a paywall), but the author’s substack in general is here (good free content too).

Soft Men cannot Long walk with the Tao

This is a core theme found across Lewis’ works. When in The Lion, the Witch and the Wardrobe, young Lucy travels to Narnia and first hears about Aslan the lion (and Christ-figure), and asks if, being a lion, he is “quite safe?” the sensibly baffled response she gets is “Safe?… Who said anything about safe? ‘Course he isn’t safe. But he’s good. He’s the King, I tell you.”

Aslan is an embodiment of ultimate virtue. That includes love, but also righteous anger – of Aquinas’ anger in service of proper justice, or Aristotle’s anger “at the right things and towards the right people, and also in the right way, at the right time, and for the right length of time” – and he never hides his powerful capacity for it, or indeed for violence. That he nonetheless consistently chooses to act with mercy and kindness is then a choice made only greater, and truer, by this fact.

Lacking the strength to ever display forcefulness, even when it is justified or, worse, necessary, is in no way inherent evidence of goodness. It only recalls Nietzsche’s amused quip: “Verily, I have often laughed at the weaklings who thought themselves good because they had no claws.”

-Walkman

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(12.17.22) – Don’t Run Out of Gassers

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, Cliffhanger, Blue Steel, Output

Conditions

Great start to the holiday season!!

Warm up

  • 400m lap
  • SSH x 15
  • 3rd Grade Exercise x 15
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 10
  • SSH x 15

The Thang

Line the PAX up the endzone

BMS Gassers (20 yard intervals, 3 total rounds)

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 80 yards and back
  • 80 Big Bois
  • Run 60 yards and back
  • 60 Big Bois
  • Run 40 yards and back
  • 40 Big Bois
  • Run 20 yards and back
  • 20 Big Bois
  • Continue with Merkins (reps = 1/2 distance –> 100 yards, 50 merkins) and then Squats (reps = 2x distance –> 100 yards, 200 squats)

COT

Something to consider during this season

While different life stages usually come with new friends, that doesn’t mean you have to leave your beloved old friends behind. There are many ways to continue this life journey side-by-side.

Recently a well know celebrity, tWitch took his life. On the surface he appeared like the Hollywood dream, caught his break, made it into a career, a beautiful loving family, and the world clamoring. An yet, it wasn’t enough to keep him here with us. Today I offer up a couple of ways and approaches to consider your relationships, especially in this season:

  • Invite them into new activities (F3)
  • Stay current and interested in their lives
  • Set aside negative emotions
  • Hold a place for them in your life

That’s a wrap

-Lumbergh