Tag: goon

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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

Posted on

07.18.2023 – On The Fly

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)

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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

06.26.2023 – Sideline Shuffle & Some Walls

AO: Lightning Rod

QIC: @Goon

PAX: @Two Dollars @Red Curry @Unicorn

DR: @Repo (F3 Phoenix)

Conditions: Beautiful 55deg & clear

  • [it’s hard calling these kind of mornings the Gloom]

MISSION

Warm-O-Rama

SSH – IC – 26

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

Scissor Claps – IC – 10

Slow Merkins – IC – 10

Monkey Humpers – OYO – 10

Penalty Burpees – OYO – 5

  • [Give thanks for tardiness created by GPS allowing us to do Burpees!]
  • MOSEY to the field

THE THANG

ROUND 1

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

Width of field = BearCrawl or Lunge Walks

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

Width of field = BearCrawl or Lunge Walks

400M RUN

ROUND 2

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

Width of field = BearCrawl or Lunge Walks

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

Width of field = BearCrawl or Lunge Walks

400M RUN

  • [A few ran extra laps to pick up the six. It was great having a downranger sweat it out with us this morning. Thanks again Repo!]

MoM:

Protractor

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.

  • [Conversation & appreciation for the efforts towards EH’n men to join us, to keep our numbers up, and to enjoy the benefits of F3!]

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
  • 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

06.22.2023 – 40 for 4

AO: The Paddock [OTB]

QIC: @Goon

PAX: @Blue Steel, @Steamy Nix

Conditions: 54deg, w/ a beautiful sunrise

PRINCIPLES | DISCLAIMER | MISSION

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Don Quixotes – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Scissor Claps – IC – 10

Slow Merkins – IC – 10

MOSEY around the track for a lap

Extra Lil 1/2 THANG:

1 PAX would call an exercise for the other PAX while they flipped the tire over 3 times.

We did Burpees, Merkins & Monkey Humpers

  • [YHC can’t resist tire flipping when it’s just sitting there waiting to be flipped over & over.]

The THANG:

(20 Exercises per sideline, 40 total each)

Round 1: Burpees & Sprinting

20 Burpees — Sprint to the 20 yard line — 20 Burpees — Sprint back.

Round 2: Squrls & Coupon Carries

20 Squrls* — Coupon Carry to the 20 yard line — 20 Squrls* — Coupon Carry back.

Round 3: Overhead Presses & Rifle Carries

20 Overhead Presses — Rifle Carry to the 20 yard line — 20 Overhead Presses — Rifle Carry back.

Round 4: X-Factors, Bear Crawl & Crawl Bear

20 X-Factors (HC) ** — Bear Crawl to the 20 yard line — 20 X-Factors (HC) ** — Bear Crawl back.

  • [We all got through the 4 rounds, plus a little extra credit here & there to pick up the 6!]

MoM:

Mountain Climbers – IC – 20

Low Plank Jacks – IC – 10

J Lo’s – IC – 10

Jane Fondas – IC – 10 (each leg)

COT:

James Clear Quotes from his 3-2-1 email:

  • “Your problems adjust to their true level of importance after a hard workout and a good night of sleep.”
  • “It’s rarely doing the work that is hard, it’s starting the work. Once you begin, it’s often less painful to continue working. This is why—in the beginning—it is often more important to build the habit of getting started than it is to worry about whether or not you are doing enough.”
  • [Had some great mumble about just simply doing things & simply getting started. Just do it. Don’t complicate things.]

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
  • Timberline Trail in August.
  • Brewery Series 5K in Bend this Saturday
  • Day Hike on Hood, this Saturday. Led by Output
  • Expansion:
    • Beaverton – Steamy Nix, this Saturday Q. Current AO name is The Deep End.
    • 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
    • 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
    • Muddy Dash – Sunday, September 10
  • [Discussed best practices for getting announcements out to entire group & possible on a calendar.]
Posted on

06.09.2023 Circuit Training w/ Coupon

AO: Lightning Rod

QIC: @Goon

PAX: @Red Curry, @Stray Cat, @Rip, @Two Dollars

Conditions: 57deg, overcast with a light drizzle that was awesome!

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.

Warm-O-Rama

SSH – IC – 25

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Halos – IC – 10

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Partner Arms – OMC – 10sec

Bobby Hurleys – OMC – 10

Mummy Kicks – IC – 10

MOSEY to field

[was a good introduction to at least 2 of the exercises]

THE THANG: Circuit Training with Coupons

Tabata timer set up for 30 sec followed by 5 sec rest (to transition to next exercise)

Set 1 (all with coupons)

  • Shoulder press
  • Squats
  • Curls
  • Reverse lunges
  • Bent Over / Lat rows
  • RECOVER

Set 2

  • Bobby Hurley’s  [Squat down, slap ground with both hands, leap up, and take a jump shot]
  • Mummy kicks  [Arms out in front, alternating hop kicks & scissor arms]
  • Merkins
  • Low plank Peter Parkers
  • Squat jabs
  • RECOVER

1minute Rest between full circuits

Rinse and repeat alternating sets each time X3

  • MOSEY back to flag pole with coupons
  • [beatdown allowed for great mumble chatter]
  • [constant motivation by everyone throughout it all!]

MoM:

Hill Billies – IC – 10

COT:

Gentlemen,

The hardest part of what we do is getting out of bed.  The choice to greet the rising sun with determination and grace is a testament to your unwavering commitment and indomitable spirit.

In these precious moments before the world awakens, you are forging a path towards greatness. While others may still be lost in slumber, you have chosen to seize the day, to embrace the rhythm of your own heartbeat and the symphony of your breath as you embark on your run.

As your feet meet the pavement, feel the connection between mind and body growing stronger with each stride. Embrace the solitude and let it become your sanctuary. In these quiet hours, you have the chance to set your intentions, to cultivate resilience, and to build the mental fortitude necessary to overcome any obstacle that may come your way.

Remember that it’s not just the physical benefits of working out that make you exceptional. It’s the mental clarity, the emotional strength, and the unwavering belief in yourself that propels you forward. With each step, you are writing a story of determination, perseverance, and self-discovery.

Through the darkness, you are chasing the light. You are defying comfort zones and transcending limitations. Your dedication, discipline, and relentless pursuit of excellence make you a force to be reckoned with. Every moment & ever mile you conquer is a testament to your resilience and a step closer to your dreams.

ANNOUNCEMENTS:

  • Ruck, BBQ, Cornhole Tourney @ Output’s. Saturday 06/10 4pm.
  • Timberline Trail in August.
  • Someone please plan a CSAUP for June.
  • Beaverton Expansion. Saturdays @ 7am @ THPRD. Try to attend.
  • PROMOTE PROMOTE PROMOTE
  • [COFFEETERIA]
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

06.05.2023 – Burner!

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