Tag: Kiwi

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To Infinity and Beyond

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Stray Cat, Kiwi

Conditions

A light drizzle, and 41 degrees with wet ground as 4 HIM’s started their week off right.

Warm Up

Sun Salutations x 5

Slow High Knees x 15

Scissor Arms x 15

WindMill x 10

Mosy to the track

The THANG

Jogged to the far side 100M line, completed ‘infinity plank’ of Merkin x 25, Plank x 20, Shoulder tap x 20.

Sprinted 100M

Jogged to next 100M line, completed 10 ‘infinity squat’. This is a split squat, split squat, jump squat done in cadence.

Sprinted 100M

Jogged to first 100M line and repeated x 4.

Mosied back to the ‘Rod.

6MOM

Big Bois x 25

Side to Side Heel touches x 15

Slow Flutter Kick x 10

LBC x 25

Big Bois x 3

Moleskin

Shared my experience with banishing a Jester for the month of march. My go30 Challenge this month was to not play video games. They’d been creeping into my life as a pleasant distraction and I found myself killing time with them instead of using that time creatively or productively. I’ve had an absolutely stellar March, and I think a huge piece of it is not having that distraction. The draw is still there, but the accountability of the go30 challenge has made it easy to dismiss. Danish asked how I’m going to re-integrate, if at all, and I’m not sure yet, but if there’s a Jester in your life, really consider putting it to the side for a period to see how it’s absence changes your life.

Great work – Walkman

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(03.19.21) Football Field Foley


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Herbie, Bunny, Slash, Danish, Kiwi, Samurai



CONDITIONS

Balmy and touch wet this morning at the Lightning Rod. 7 strong, packed in a grinder on the football field!

Warm Up (Circle of Pain)

  • Mosey to Field
  • SSH x 15 IC
  • Windmill x 15 IC
  • Imperial Walkers x 15 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 15 IC
  • 3rd Grade Exercise x 15 IC
  • SSH x 15 IC

The THANG

SPLIT THE PAX INTO 2 SQUADS (Competition Style) – Each team starts on opposite side and ends of the football field (back of end zone)

Beatdown as follows:

  • 25 Merkins
  • Mosey length of field
  • 25 squats
  • Sprint width of field
  • 25 Merkins
  • Mosey length of field
  • 25 squats
  • Sprint width of field
  • 50 Big Bois
  • Repeat

Each HIM per team counts how many complete rounds they finish, team with the least amount of rounds earns 50 burpees as EC following COT

6MOM

  • Flutter Jacks x 10 IC
  • Flutter Kicks x 10 IC

Moleskin

Today marks almost 8 months I’ve been with F3 Portland, at that time there was many days where there was only 2 of us. Now, as I stand back, I look at what we’ve established, am in awe that we now have 15 men committed to a minimum of a day a week. That’s 15 men on mission, that’s 15 committed ‘To Plant, Serve and Grow men’s small Workout groups in order to reinvigorate Male Community Leadership.’

This is only the beginning, as we’ve experienced 2 FNGs already thru this month’s challenge, we have a few more close to joining. If we average 2-3 FNGs a month we could have between 40-50 by the end of year. While that seems like a lot, the more men we reach, the more connections to the community we unlock.

We have guys coming all the way from Beaverton, think about what it would look like if when we plant an AO there, or NE PDX, or Gresham. So much potential but it takes all of us spreading the word, putting in the work and Giving it Away!

ANNOUNCEMENTS:

F3 Portland Logo Launch – Slash update

4.3.21 Event – Great beat down from Danish, followed by a fun beer mile

Extra Credit time!!

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Testosterone booster!

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Danish, Bunny, Samurai, Kiwi (FNG!), Sherpa (FNG!), Slash,

Conditions

38 and clear! Bring on the chilly dry Spring!

Warm up

Slow High Knees x 10

Arm Scissors x 10

Butt Kickers x 10

Windmill x 10

Imperial Walkers x 10

Third Grade Exercise x 10

Mosy to the platue hill by the track

The THANG

We all grabbed a rail at the bottom of the hill and spaced out. Completed the following exercises, first in a set of 5, then 10, then 15, then 20. We regrouped as a pax at the top of the hill and jogged down for a quick break in between sets.

Pull ups

Big Bois

Jog up the hill to the first plateau – Squat Jumps

Jog up the hill to the second plateau – Shoulder taps on the hard Count

Jog up the hill to the third plateau – Lunges on the hard count

Jog to the top of the hill – Merkins

Repeated OYO, starting back at 5, then 10, 15, and 20. Congrats to Slash and Danish who were able to finish before we mosied back to the rod.

6MOM

LBC x 25

Freddie x 12

Flutter Kicks x 13

LBX x 25

Moleskin

Shared that something I’d heard recently on a great podcast with a guy named Andrew Huberman who runs a sleep lab. He shared that ‘Testosterone makes effort feel good’. After hearing this I immediately thought of F3 and wondered how to best boost testosterone. Turns out one of the best ways is HiiT training. Several raging hard on jokes circled the group and will likely live with us forever now that we all have this curse of knowledge. F3 to start the day makes the rest of the effort of the day easier and rewarding. It sets the tone, and I love it.

Extra Testosterone brought to you today by Walkman