Tag: goon

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03.29.2023 Moana’s Revenge

AO: Lightning Rod

QIC: @Goon

PAX: @Red Curry

Conditions: 34deg, cold with a still frosted over field

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.

Warm-O-Rama

SSH – IC – 29

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Perfect Merkins – OYO – 5

BDE Burpees – OYO – 5

  • MOSEY to field

The Thang: Moana’s Revenge

Beatdown consists of 3 exercises:

–Perfect Merkin: hand release at the bottom and shoulder tap to each arm at the top

–We’re Not Worthy (Moana style): On knees, holding coupon. Arms above head, drop coupon down forward (while holding COUPON w/ straight arms) to legs. Return up to vertical position. Add Shoulder Press.

–BDE burpee: Burpee, Bonnie Blair, Squat – jump back into burpee

–EMOM timer for 5 minutes.

Every time the EMOM timer goes off, PAX do 5 X-Factors (HC)

Round 1:

  • 30 perfect merkins
  • Bearcrawl 20yards, Mosey back
  • 20 We’re Not Worthy
  • Sprint 20yards, Mosey back
  • 10 BDE burpees
  • Backpedal 20yards, Mosey back

Round 2, -10 reps:

  • 20 perfect merkins
  • Bearcrawl 20yards, Mosey back
  • 10 We’re Not Worthy
  • Sprint 20yards, Mosey back

Round 3, -10 reps:

  • 10 perfect merkins
  • Bearcrawl 20yards, Mosey back

[Picked up the 6 to finish out all 3 rounds together]

Minutes Of MARY:

Gas Pumpers – IC – 10 (knees to chest & back out, feet off the ground)

Hello Dollies – IC – 10 (feet in/out, off the ground)

Freddy Mercury – IC – 10

COT:

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

– Aristotle, Greek philosopher

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03.22.2023 7 Diamonds [OTB]

AO: OTB – Paddock

QIC: Goon

PAX: @Blue Steel, @Steamy Nix

Conditions: 42deg, little sprinkling throughout

PRINCIPLES | DISCLAIMER

Warm-O-Rama

SSH – IC – 23

Imperial Slow Squat Walkers – IC – 10

Don Quixote’s – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Halos – IC – 10

+ 5 burpees for Steamy Nix showing up to circle after we started

The Thang: 7 of Diamonds

Using the middle of endzones & sidelines as the 4 corners of the field…

22 Monkey Humper [BUY-IN]

# Exercises at each corner. Ladder each lap: 7, 14, 21, 28, 21, 14, 7

Burpees

Bonnie Blairs

Flutter Kicks

Squats

[started out with some good laughter from brass band sounds while doing monkey humpers. Good stuff.]

[got up the ladder and then back down through 14 Bonnie Blairs. Stopped short of another round of Burpees]

Extra THANG: Tire Flipping & Wall Sitting

There was a tire on the track.

PAX would get in Wall Sit at stadium.

1 PAX would do (5) tire flips & get back into Wall Sits.

Repeato 2 times each.

Minutes Of MARY:

Mountain Climbers – IC – 20

Plank Jacks – IC – 14

American Hammers – IC – 15

Freddy Mercury – IC – 14

Protractor

COT:

What is your legacy?

How will the world be different and better when you’re gone?

What mark will you have made?

What influence will you caused?

They say that a butterfly flapping its wings in Africa can cause a hurricane in Florida;

Well, what hurricanes will you leave in your wake?

“The subtle art of not giving a fuck“ by Mark Manson

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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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(03.11.23) – Style Miles!!

AO: LavaField

QIC: Lumbergh

PAX: Goon, One Cent, Blue Steel, Steamy Nix, Houdini

Conditions

A great partly sunny morning

Warm up

  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • 3rd Grade Exercise x 10 IC
  • Windmills x 10 IC
  • Butt Kickers x 10IC
  • Scissor Arms x 10 IC
  • Runners Lunge x 10 IC (each leg)
  • Runners Hamstring x 10 IC (each leg)

The Thang

RUN a Mile for composed speed (not for pace, but pushing)

Pickup the six until complete, follow the circuit below:

  • 10 Monkey Humpers
  • 10 Merkins
  • 20 Dead Bugs (each leg easy count)

Mosey to the stadium

As a PAX, run up stadium, down the back side and back up

  • First round one step at a time, second round two steps at a time (till finished)

Next is ANIMAL style:

  • Bear crawl up the stairs
  • Bear crawl over to the back stairs
  • Bear crawl down the stairs
  • Mosey back
  • Frog Hop up the stairs
  • Frog Hop up over to the back stairs
  • Frog Hop down the stairs
  • Mosey back
  • Donkey Kick up the stairs
  • Donkey Kick over to the back stairs
  • Donkey Kick down the stairs
  • Mosey back

RUN 10 yard incremental gasser (finishing on a 100 yards and back)

6MoM

  • Leg UP rope climb x 20 IC
  • Freddie Mercury’s x 20 IC
  • Hold the six x 20 IC

COT

Quality of those people around you

You are what you eat. Right??? How many times have we’ve heard this before, the point to me is that your surroundings, your people, your environment shapes you. Are you happy? Are you disappointed? Are you fulfilled?

I’m not. Why? How many times have we slowed down to challenge our environment the same way we challenge ourselves? Do you feel that you press the people, the community, the REST, in the same manor you JUDGE yourselves?

My hope today is that we can challenge our status quo, not internally but externally.

That’s a wrap

-Lumbergh

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03.10.2023 – 3 THANGS

AO: Lightning Rod

QIC: @Goon

PAX: @Red Curry @Output @Blue Steel @Two Dollars @Rip

Conditions: 37deg with light rain

DISCLAIMER

Warm-O-Rama

SSH – IC – 20

Imperial Squat Walkers – IC – 10

Hurdle Steps – IC – 10

Harry Rockettes – IC – 10

Toy Soldiers – IC – 10

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

MOSEY to field

Thang 1

Catch Me If You Can – Indian Run w/ 5 merkins, for 2 laps.

Thang 2

Dora style. PAX runs full length of field while everyone else exercises.

  1. 200m Run – Perfect Merkins (hand release & shoulder tap) x2
  2. 200m Run – WWIs (straight legs, arms up & touch toes)
  3. 200m Run – Squat w/ Bicycle Crunch // Imperial Squat Walkers
  4. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)

Thang 3

Catch Us If You Can style Wall Sits:

Everyone into Wall Sits, 1st person drops to do (5) Burpees. They then say Tag for the next person to drop for (5) Burpees.

Each Tag changes Wall Sit movements

  • Wall Sits
  • Cherry Pickers
  • Night Clubs
  • Toes UP

Rinse & Repeat

Minutes Of MARY:

American Hammers – IC – 20

Pickle Pounders/J Lo’s – IC – 10

Plank Jacks – IC – 10

  • [We kept the group moving & shaking today. YHC absolutely LOVED the enthusiasm throughout. It was so awesome to see both new guys return & other AO regulars join in at the LightningRod!]

COT:

5 Second Rule, Mel Robbins

The moment you have an instinct to act on a goal, you must count down 5-4-3-2-1 and physically move or your brain will stop you.

When a productive intention comes to mind, act on it in less than five seconds or let it go forever.

“Productive intentions” are every action and decision that can bring positive results in your life. For instance, getting enough sleep is productive, and so is the decision to eat a salad instead of lasagna at lunch.

You have the power to control your thoughts & actions.

Your thoughts do not have the power to control you.

You can use the Rule and its countdown method to break any bad habit, interrupt self-doubt and negative self-talk, and push yourself to take the actions that will change your life.

Exercise and health comes down to one simple rule – you don’t have to feel like it. You just have to do it.

Your good intentions are worthless if you don’t take action.

  • [Basis was to take action! Quick & prompt action on productive intentions.]
  • [Announcements for Polar Plunge happening tomorrow 03/11/23, for Timberline Trail hike happening in July/August & for Brew Series 5K Beer Run next Saturday 03/18 at Oregon City Brewery.]
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03.1.2023 MoTown Tabata

AO: Lightning Rod

QIC: @StrayCat

PAX: @Goon @Red Curry @FreeLunch

Conditions: 33deg. Wet ground but no rain

DISCLAIMER

Warm-O-Rama

SSH – IC – 20

Slow High Knees – IC – 10

Harry Rockettes – IC – 10

Halos – IC – 10

Jane Fondas – IC – 10 (each side)

Third Grade – IC – 10

Scissor Arms – IC – 10

Don Quixote’s- IC – 10

  • MOSEY to field

The Thang: MoTown Tabata

Complete 40 sec on / 20 sec rest of the following.

Exercises:

Rows

Bonnie Blairs

Merkins

Squat Jumps

Mountain Climbers

Burpees

X-Factors

Snowboard Hops

We did about four rounds to the sweet sounds of Stevie Wonder, The Jackson 5, The Supremes, The Four Tops, The Temptations, Marvin Gaye and others. Goon had to step out a bit early for an epic snowboard trip to Canada.

  • Mosey back

EPC – IC – 20

COT:

Each day I can make the world a little bit better or a little bit worse. When you are treated poorly the temptation is there to give back what you receive. However you can alternatively rise and be the bigger person.

Marcus Aurelius was a Roman Emperor in around 160 A.D. He was the father of Commodus from the Gladiator movie, and unfortunately the apple fell far from the tree. Aurelius wrote a book called “Meditations” which was a diary of sorts. It ended up being copied and published, and we still have it today. Here’s a quote from it:

“When you wake up in the morning, tell yourself: the people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own – not of the same blood and birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are unnatural.”

StrayCat Out….

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02.27.2023 Dora 1-2-3-4

AO: Lightning Rod

QIC: @Goon

PAX: @Stray Cat @Red Curry @Diamond Dave (downrange from the Carolinas)

Conditions: 33deg, a little chilly and some rain/light snow started towards the end.

DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Don Quixote’s – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Toy Soldiers – IC – 8

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Body Builders – IC – 5

  • MOSEY to field

The Thang: Dora 1-2-3-4

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, 300, and 400 reps.

Pax 1 executes as many reps as possible while Pax 2 sprints down and back. Flapjack until team goal is reached.

Runner: Run width of field, do 5x Body Builders, return to Flapjack with partner.

Exercises:

100 Merkins per team (chest)

200 Squats per team (legs)

300 LBCs per team (core)

400 Flutter Kicks per team (core)

Pickup 6 = helping to complete the numbers per team

  • [The field was mostly covered in snow. So exercises were done on the track and there was a low coverage spot to run the width of the field.]

Minutes Of MARY:

Mountain Climbers – IC – 20

Plank Jacks – IC – 10

High Plank / Low Plan – IC – 10

American Hammers – IC – 20

Protractor

  • [it was great having an unexpected downranger in @Diamond Dave. He rocked it & pushed us!]

COT:

If you are not already making $200,000 compensation in your job, there are five steps to getting you there.

Summary:

(1) Do everything you say you are going to do.

(2) Manage your boss and colleagues — don’t make them spend time managing you.

(3) Proactively help the organization.

(4) Be positive (don’t complain). Be a “yes, and” person.

(5) Report to someone making over $200k.

(3) Proactively help the organization.

The best employees take action. They are extremely action-oriented. If you see a problem, fix it. If you see an opportunity, go grab it. If it involves getting resources, understand the organization’s trade-offs. Do not wait to be assigned something. Do not wait to get the core priority from the big boss. Ask for forgiveness, not permission.

Determine what needs to be done to help the organization and set things in motion to achieve the goals. And this need not be the defining thing that propels an organization forward. It can be a really small thing (like ordering extra toilet paper for the bathrooms). Look to solve problems.

[JR] Bettering Others! Being of Service; serve your customers & employees. Providing Value to Others.

How can I teach & serve?!?

Asking for Forgiveness can be hard for people. But, in general, people appreciate the efforts & the action and don’t mind Forgiving.

  • [Asking for forgiveness is common thing for YHC. But, bottom line, is that we need to push & thrive for the things we want. Map out a plan of attack, seek help as needed, and get things done.]
  • [BE OF SERVICE TO OTHERS!]
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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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02.06.2023 – Killer B’s redux

AO: Lightning Rod

QIC: StrayCat

PAX:  Goon, Free Lunch, Red Curry

Conditions: 35 deg. Misty Rain

DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Slow High Knees – IC – 8

Scissor Arms – IC – 10

Halos- IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Jane Fonda’s – IC – 8

MOSEY to track

Rows – IC – 20

The Thang (OYO):

10 Merkins

Bear Crawl – 30 YDS

10 Merkins

Broad Jump Burpees – 30 YDS

Repeat

20 Rows

15 Merkins

MOSEY back to Flag Pole

  • 30 LBC
  • 30 Box Cutters
  • 30 Flutter Kicks
  • 30 Plank IC

COT:

Man maintains Fitness for reasons outside of himself

A man who has turned Pro doesn’t exercise to get good at exercising. His goal is Preparedness, a far broader and deeper objective than just feeling strong and looking good on the beach (although there is nothing wrong with either of those two things). The HIM stays in strict physical training to get a crown that will last forever. Thus, there is an eternal purpose in what he does. He is building a kingdom of Preparedness within which he intends other people to safely dwell. He knows that fatigue makes cowards of us all.

The goal of the King is to constantly increase 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). These are the aspects of a HIM’s physical kingdom that enable him to do the things he must do to be a Leader. It’s not really very complicated, how can a man be much of Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than five minutes without having to sit down?

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01.30.2023 – Staying Warm on Route 66

AO: Lightning Rod

QIC: Goon

PAX:  @Stray Cat, @ Red Curry

Conditions: a warm 23deg. Clear & dry.

DISCLAIMER

** Start a 5 minute EMOM timer. 5 Burpees every 5 minutes. **

Warm-O-Rama

SSH – IC – 30

Don Quixote’s – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Body Builders – IC – 6

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

MOSEY down the street, around the round-a-bout, then back to the corner/side door to the blocks

Imperial Squat Walkers – OYO – 10

LBCs – OYO = 10

Merkins – OYO – 10

Burpee Box Jumps – OYO – 10

MOSEY to field end line

The Thang: Route 66

Burpees & Bear Crawl

400M Run

MOSEY back to Flag Pole

  • [66 MABA Burpees Completed]

MoM:

Last (5) EMOM Burpees

  • [With the mix of running & a lot of burpees, the PAX all seemed to keep pretty warm.]
  • [It’s been a tiring & grueling haul throughout January during the MABA efforts. YHC has some feelings of sympathy for those not doing the MABA challenge and all the burpees they’ve had to do with us. But those soft feelings go away pretty quick as we recognize that we’re all bettering ourselves by putting in the efforts no matter what the goal is!]

COT:

Bettering ourselves so that we can be the best for others in whatever facet of life that we show up in.

And as we continue to better ourselves, seek out challenges and create new habits each time. As in, once you’ve completed the challenge and have a new positive habit … and even after failures, go on ahead and increase upon those habits. Continually getting better.

  • [Several discussions about how this affects work mindsets and the challenges we put in front of us.]
  • [Announcements of up & coming events. Mostly running. We should start to implement running into the workouts … starting February 1st/before the next Burpee challenge!]