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)
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]
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.
The mission of F3 Nation 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
Don Quixotes – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Leg Swings – OYO
Partner Arms – OMC – 10sec
Halos – IC – 10
Slow Merkins – IC – 10
MOSEY 2 laps
THANG:
Marked the parking lot in 10 yard increments/2 parking spaces with cones.
Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.
Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30.
Repeat until all 100 yards and 11’s have been completed.
[PAX picked up the 6 to finish together.]
Extra Lil THANG:
Catch Me If You Can Style – Wall Sits
PAX hold wall sits. 1st PAX drops for 5 BBSs & tags next PAX.
Repeato till all 3 PAX went through twice.
Wall Sit variations at each tag: Cherry Pickers, Night Clubs, Toes Up.
MoM:
Mountain Climbers – IC – 30
Plank Jacks – IC – 10
Jane Fondas – IC – 10 (each leg)
Hello Dollies – IC – 7
COT:
The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, by Michael Easter
Scientists in the United Kingdom recently found that our brain has a trancelike “autopilot” or “sleepwalking” mode. Once we’ve done something over and over, our mind zones out of whatever old thing it’s doing. Instead of being present and aware, we’re far more likely to be lost somewhere inside our noggin. We’re planning what we’ll eat for dinner, wondering when the new season of that one show comes out, speculating about our office frenemy’s salary. We live in a state of constant mental churn and meaningless chatter.
My months of preparation changed much of that. New situations kill the mental clutter. In newness we’re forced into presence and focus. This is because we can’t anticipate what to expect and how to respond, breaking the trance that leads to life in fast forward. Newness can even slow down our sense of time. This explains why time seemed slower when we were kids. Everything was new then and we were constantly learning.
…
This slowing down of time is something Parrish told me happens in misogi. “I become incredibly focused on the task at hand,” he said.
“When I look back on a misogi that was a few hours it will seem like days, because I remember every detail.”
Additionally, stepping outside our comfort zone to learn useful skills that require both mind and body alters our brain’s wiring on a deep level. This can increase our productivity and resilience against some diseases.
…
Having too little of the stuff is connected to neurodegenerative diseases like Alzheimer’s. Researchers at the University of Michigan, for example, found that dementia significantly dropped in people who dedicated more of their lives to learning. The fascinating part about that study was that dementia went down in the learners even though their rate of diabetes, a condition that increases the odds of developing dementia, went up. Which basically suggests that dedicating ourselves to learning new things could help offset some of our poor habits.
[Great mumble chatter about doing better with each little task to better ourselves and our habits as a whole.]
The mission of F3 Nation 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
Harry Rockettes – IC – 10
Daisy Pickers – IC – 7
Toy Soldiers – IC – 8
Don Quixotes – IC – 10
Arm Circles Forward, small to big – IC – 10
Arm Circles Backward, small to big – IC – 10
Halos – IC – 10
Slow Merkins – IC – 10
MOSEY to the field
THANG: Simple Traveler HIIT
1st Round:
3 pull-ups
4 Merkins
5 Coupon swings
Complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Then, round 1 is over.
Round 2:
4 pull-ups
5 Merkins
10 Coupon swings
Again, complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Once you’ve done that, round 2 is over. And that leads you to:
Round 3, which consists of:
5 pull-ups
6 Merkins
12 Coupon swings
Do the same as the two previous rounds.
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.
[Great mumble chatter & laughter throughout the song.]
Platform Hill HIIT
Different mode of transportation each round: Rifle Carry, Grip Strength Left, then Right.
Different exercise descending 4-3-2-1 @ each platform each round: Coupon Squat, Burpee, Coupon Thrusters
[Each PAX got to pick an exercise for our final HIIT session.]
[Directly after Hill HIIT, YHC ran out to some folks on the football field to pass out flyers. They knew of F3 thanks to Ghost! They were out warming up for Ultimate Frisbee.]
[No time for Mary … :(]
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.
“Leadership begins with your behavior.
What’s more powerful? A manager or coach or teacher who tells you the right thing to do? Or one who shows you how to live and work by example?
People gravitate toward the standard you set, not the standard you request.”
4 points of a leader: V.A.P.E.
1. Vision: creating & having vision of direction.
2. Articulation. Being able to articulate.
3 Persuasion. Taking first step to get movement.
4. Exhortation: incentivizing movement
[F3 is here to build up male leadership to the benefit of our communities & ourselves!]
ANNOUNCEMENTS:
May CSAUP: Double Ruck / Double Beatdown
Timberline Trail: 1st weekend in August (Thurs-Sun)
PAX: @Ghost, @Output, @Coinage, @Trenta (DR from Lahar)
Conditions: 45deg, overcast
MISSION | PRINCIPLES | DISCLAIMER
MISSION:
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
Daisy Pickers – IC – 10
Toy Soldiers – IC – 10
Calf Stretches – OMC – 10sec ea leg
Calf Raises – OYO – 10ea leg
Partner Arms – OMC – 10sec
Y-T-W – IC (6 count) – 10
MOSEY to pick up [COUPONS] & back to Flag Pole
Thang: Run & Gun
400M Run
Goblet Squat – 20
400M Run
Squat Thrusters – 20
400M Run
Mtn Climbers – 40
400M Run
Perfect Merkins – 20
RINSE & REPEAT
MARY:
Plank Jacks – IC – 20
J Lo’s – IC – 20
American Hammers – IC – 20
COT:
This week, I want you to help make positivity contagious. You might know someone who needs a lift. You might just see someone you don’t know who is struggling. Whether it’s a friend or a stranger, I want you to make an effort this week to make someone’s day. You don’t have to make any grand gestures, just give back a little of the positivity we create in our little village to someone who needs it.
As we have here in F3, having training partners throughout life has benefitted me because there will always be days when we don’t feel our best. But on those days, our training partners are there to get us going and keep us moving forward. Be a training partner to someone this week, whether it’s online or in the real world.
I hope that you’ll find that going out of your way to help someone else helps you, and that you become addicted to giving back and spreading positivity.
PAX: Kikiwaka, One Cent, Prodigy, Ghost, MadDog, Blue Steel, Output
Conditions
Sunny Spring day in Happy Valley!
Warm up
1200m lap
SSH x 15
3rd Grade Exercise x 15
Daisy Pickers x 5 (each leg)
Quad Stretch x 5 (each leg)
Downward Dog x 5
Calf Stretch x 5 (each leg)
Slow High Knees x 10
SSH x 15
The Thang
Line the PAX up the endzone
Round 1:
100 Straight Leg Freddie Mercuries (EC)
All out 100 yards and mosey back
100 Flutter Kicks (HC)
All out 100 yards and mosey back
100 Scissor Kicks (HC)
All out 100 yards and mosey back
Round 2: Head to the Bleachers
50 Decline Merkins
Sprint up the stairs and down the back side x2 , return to original spot
50 Dips
Sprint up the stairs and down the back side x2, return to original spot
50 Incline Merkins
Sprint up the stairs and down the back side x2, return to original spot
Round 3:
100 Curls
Run 100 yards and back @ 100% pace
75 Two Hand Rows
Run 100 yards and back @ 75% pace
50 OH Presses
Run 100 yards and back @ 50% pace
25 Man Makers
Run 100 yards and back @ 25% pace
COT
Men are called for Community
I wanted to take this time to share a bit about myself and be vulnerable. I’ve recognized over the last several years, thru COVID and a 100% remote work the last 2 years, my life has become much more isolated.
We often say, Iron sharpens Iron. But the full verse from Proverbs 27:17 is ‘As iron sharpens iron, So one person sharpens another.’ We are called to share in community with other men. I realize how much I truly lack close relationship with other guys. I’ve been praying and asking for someone to come in and help me regain this connection but soon realized that wasn’t what God was calling me to do. After seeing several different moments over the last 6 months, and many, many conversations with M, I finally reached out to buddy at church for help and conversation.
I’m proud to say that this is helping. My purpose in sharing this today is to let you know that no man (person) is fine at all times, regardless of how good the situation is perceived or sometimes what is quickly said, for those that are in your life that you care about, check in with them. When they answer the question of ‘how are you’ with a quick ‘Good, thanks’, press in and ensure that’s the case. When the answer is hesitated on, that is also a good measure for leaning in.
Are care about you all. Let’s keep building our selves up
5 Rounds. New exercise each round and a 0.25 run after each round. (1 lap)
Exercises:
Hand release merkins
Body weight squats
Bent over rows (with coupon)
Rowers
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.
2 laps of Pax snake their way through the slow loving line.
1 lap of 1 Burpee Black Mamba Run
[someone recognized the workout names being called out. Someone who wasn’t even at Lightning Rod the day earlier 😉 ]
The Thang: Gold Rush Beat Down
Wheel barrow as partners in between every 2 parking lanes.
Reps correspond to the yard line you are at.
10 donkey kicks
20 hand release merkins
30 Bonnie Blairs
40 Air Squats
50 LBCs
40 Air Squats
30 Bonnie Blairs
20 Hand Release Merkins
10 donkey kicks
7 jungle boy squats in the end zone
Pickup 6 = helping to complete the numbers per team
[Had some good music playing. Heard some good mumble chatter about different body parts being worked. Got some good groans.]
More Thangs: BTTW
BTTW waterfall
Pax wall sit and 1 does BTTW at a time.
Repeato 3 times
MOSEY to Coupons
Squrls – IC – 10
MOSEY back to flags
Minutes Of MARY:
Mountain Climbers – IC – 20
Plank Jacks – IC – 10
Pickle Pounders – IC – 10
J-LOs – IC – 15
American Hammers – IC – 20
[Showed some new workouts, or possibly just new names to the PAX. There was a joyful enthusiasm of pain throughout.]
COT:
“When wealth is lost, Nothing is lost.
When health is lost, Something is lost.
When character is lost, All is lost.”
– Billy Graham
[Yes, even the COT was a repeat. YHC wanted to show appreciation & gratitude for our Guest Q (’88, from Gold Rush) yesterday by repeating his workout, almost to the T. Good stuff to be had by all.]
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.]
