Tag: Rip

Posted on

07.05.2023 – Star Spangled Spanking

AO: Lightning Rod

QIC: @Goon

PAX: @Stray Cat, @Rip

Conditions: 65deg, clear & hot sunrise!

MISSION | DISCLAIMER

Warm-O-Rama

Motivators from 5

Grandpa Jacks – IC – 10 (knees, toes/ground, knees, up high)

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Phelps Claps – IC – 10

Inchworm Merkins – OYO – 10

MOSEY grab coupons on the way to the field

  • [The new coupon stash was appreciated this morning. Well, maybe not once we started the workout. But it was cool not having to warn everyone to have them with them in their cars and instead we could just bust out a workout with what we had available.]

The THANG: Star Spangled Spanking

Wagon Wheel of sorts – 5 spokes

2 sets of 25 reps of each exercise in honor of our great 50 states.

In between each station, 7 burpees in the middle in honor of the 7 years of the Revolutionary War.

Exercises:

Squirls [COUPON]

Perfect Merkins (hand release merkin w/ shoulder taps = 1)

American Hammers (EC) [COUPON]

X-Factors (EC)

Swings [COUPON]

After 2 full rounds… Wrap up with 6 burpees to bring the total number of burpees to 76, in honor of the year we declared our Independence from Britain

MOSEY back to flags & return coupons

  • [Whole group almost got through it all. Great mumble chatter throughout.]

COT:

Based on the songs from today’s playlist…  Many of the songs have themes of love for America stemmed from a love of passions people have in America.  Songs honored warriors, praised farmers, partying, singing, faith, and a wide range of other things. From that, it was a good reminder to be about something.  Get up beyond the grind and think above the grind.  What inspires us is what prepares us to live for a greater purpose.

ANNOUNCEMENTS:

  • July CSAUP near Oakery, either 07/15 or 07/29. Ghost Q’n
  • Timberline Trail in August: 08/03 – 08/06
  • Expansion:
    • Beaverton – Output, this Saturday Q.
    • Milwaukie – The Paddock got in a holiday Tuesday beatdown!
  • Book club being started!
    • Stray Cat & Rip as of now. Starting with “Man’s search for Meaning” 
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

05.19.2023 – Simple Traveler HIIT

AO: Lightning Rod

QIC: @Goon

PAX: @Rip, @Output

Conditions: 58deg overcast

MISSION | PRINCIPLES | DISCLAIMER

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)

  • [100% PAX attendance @ COFFEETERIA!!! — LET’S GO!]
Posted on

05.01.2023 Run & Gun

AO: Lightning Rod

QIC: Goon

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

Conditions: 54deg, 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

Harry Rockettes – IC – 10

Partner Arms – OMC – 10sec

Y-T-W – IC (6 count) – 10

  • MOSEY to Field

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

Protractor

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.

  • Arnold Schwarzenegger
Posted on

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!

Posted on

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.]