Tag: Stray Cat

Posted on

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.

Posted on

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….

Posted on

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!]
Posted on

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?

Posted on

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!]
Posted on

01.27.2022 – Stairs Presome, 22s, & ChumbaBurpees

AO: Lightning Rod

QIC: Goon

PAX: @Stray Cat, @Free Lunch, @Red Curry

Conditions: 40deg, slightest of sprinkling from

DISCLAIMER

Warm-O-Rama

SSH – IC – 27

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Body Builders – IC – 10

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

  • MOSEY to field/stairs

1/2 Thang: Stairs PreSome

Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees.

Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

Repeat qty. = PAX count [4]

  • [Did Burpees, Jump Squats, Inverted Rows & Peter Parkers]

Thang: 22s

22s = 20-2, 16-6, 12-10, 8-14, 4-18 [totalled 60 Burpees & 50 Merkins!!!]

  • 22s: Burpees & Merkins
  • 400M Run
  • [Picked up 6 w/ Burpees & last 400M to be ran.]

Extra THANG: 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.

  • [We struggled a bit with keeping up with all the SSHs. But we all put in the effort and got them and 25 burpees done.]

MOSEY back to Flag Pole

6 Minutes Of MARY:

American Hammers – IC – 20

Protractor

  • [Got around the group 3 or 4 times. Had some great movement callouts happen]

COT:

“Be tolerant with others and strict with yourself.” – Marcus Aurelius

Do hard things. But don’t necessarily expect it of others.

Hold yourself to the highest standard that you can & don’t judge others to that same standard. Be better.

  • [There was some really good conversation about different interpretations of the Marcus Aurelius quote.]
  • [Announcements of Silver Falls Trail Run & team-based Polar Plunge.]
  • [@Red Curry reiterated the need to seek out organic produce & utilize farmer’s market as much as possible.]
Posted on

01.20.2023 ChumbaBurpees & Weekend Getaway AMRAP WOD

AO: Lightning Rod

QIC: @Goon

PAX: @FreeLunch @StrayCat

Conditions: 30deg, clear

5 Pricinples & DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Don Quixotes (Windmills) – IC – 10

Harry Rockettes – IC – 20 (10ea leg)

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

Wrist stretches (Push/Pull)

Imperial Walkers – IC – 10

  • MOSEY to field with coupons

1/2 THANG: 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.

  • Hahaha, YHC forgot the SSH while not doing burpees. Please forgive my lapse in memory.
  • We each added 25 burpees to the #MABA tally.

The Thang: Weekend Getaway AMRAP WOD

AMRAP in 5 Minutes

  • 200 Meter run
  • 20 Coupon Swings
  • 15 Coupon Squats
  • Max Effort Burpees

Rest 3 minutes

Rinse & Repeat x3

  • Everyone got to Fall Down & Get Back Up Together many times. Varied between 40-100 MABA Burpees! Way to go PAX!!!
  • Good modifications to stay healthy, strong and moving.
  • Simple mosey/mumble chatter walk back to the Lightning Rod

COT:

“Consistency before intensity. 

Start small and become the kind of person who shows up every day. Build a new identity. 

Then increase the intensity.”

From James Clear’s (Atomic Habits author) 3-2-1 email blast, 11/24/2022

Don’t rush the process. Trust the process.

  • Great mumble chatter about how this affects our daily lives, our consistency in life, and our fathering.
  • Announcements
    • Silver Falls Buck Mountain Run – Saturday, February 25th
    • Polar Plunge Portland – Saturday, March 11th
      • Discuss about forming official F3 team
      • Do beatdown before 5K run and then Plunge
    • Oregon Brewery Series 5K Run/Walk/Family friendly strolls.
      • Start & end at Brewery. Differing breweries each time.
    • As a Region, let’s plan for a CSAUP and/or 2nd-F event monthly or twice a month.
      • Beacon Rock Coupon Crawl
      • Crucible of doing a beatdown at each AO in a single morning. Then BBQ or lunch.
      • Convergence on Hood River & Pendleton
  • Let’s make sure the Hood River & Pendleton are each on the F3Nation and F3Portland websites & Slack.
Posted on

01.06.2023 Burpee/Blockee Ladder

AO: Lightning Rod

QIC: Goon

PAX: @RedCurry @Stray Cat @Free Lunch

Conditions: 40deg, a few clouds creating an awesome eerie gloom with an almost full/last quarter moon

  • A few PAX got in some additional pre-warmup burpees.

DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Don Quixotes (Windmills) – IC – 10

Imperial Squat Walkers – IC – 20 (10ea leg)

Harry Rockettes – IC – 20 (10ea leg)

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

MOSEY to field

The Thang: Burpee/Blockee Ladder

CARRY –> SPRINT –> BURPEES –> SPRINT –> BLOCKEES

Ladder Down of Sprints @ 100 & Burpees/Blockees @ 10, 90 & 9, 80 & 8, and so on…

  • Would be [55 Burpees + 55 Blockees = 110 total towards MABA challenge] if completed.
  • Fastest made it to 4 Burpees = 94 total towards MABA.
  • No time for MoM. Did a quick moment of wrist stretching.

COT:

Tribes: We Need You to Lead Us, by Seth Godin  —  Book Description

A tribe is any group of people, large or small, who are connected to one another, a leader, and an idea. For millions of years, humans have been seeking out tribes, be they religious, ethnic, economic, political, or even musical (think of the Deadheads). It’s our nature.

Now the Internet has eliminated the barriers of geography, cost, and time. All those blogs and social networking sites are helping existing tribes get bigger. But more important, they’re enabling countless new tribes to be born—groups of ten or ten thousand or ten million who care about their iPhones, or a political campaign, or a new way to fight global warming. And so the key question: Who is going to lead us?

The Web can do amazing things, but it can’t provide leadership. That still has to come from individuals—people just like you who have passion about something. The explosion in tribes means that anyone who wants to make a difference now has the tools at her fingertips.

If you think leadership is for other people, think again—leaders come in surprising packages. Consider Joel Spolsky and his international tribe of scary-smart software engineers. Or Gary Vaynerhuck, a wine expert with a devoted following of enthusiasts. Chris Sharma leads a tribe of rock climbers up impossible cliff faces, while Mich Mathews, a VP at Microsoft, runs her internal tribe of marketers from her cube in Seattle. All they have in common is the desire to change things, the ability to connect a tribe, and the willingness to lead.

FROM F3:

Leadership is Influencing Movement to Advantage. To do that Effectively, a man must Competently apply the 4 Leadership Skills of V.A.P.E.:

  1. He must have Vision
  2. He must be capable of Articulation
  3. He must possess the means of Persuasion
  4. He is ready to use Exhortation

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”

  • YHC brought in some coffee for AO Coffeeteria. Great conversations had. Will keep pushing for more & more 2nd F!
Posted on

(12-30–22) Friday’s Finest Grinder

AO: Lightning Rod

QIC: Lumbergh

PAX: Leprechaun, Stray Cat, Danish, Goon, Red Curry

Conditions

Damp and warm, it’s a tropical heat wave!

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Scissor Arms x 10
  • Windshield Wipers x 10
  • Scissor Kicks x 10
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Alternating Shoulder Taps x 10

The Thang

Mosey to the track

  • Start at midfield
  • Broad jump to the endzone
  • 50 merkins
  • Run up the hill to the back of the school
  • 50 tricep dips
  • Run back to midfield
  • 50 LBCs
  • Repeat

Mosey back to the LR

6MoM

  • 30 Hold the Six x IC
  • 30 Figure Four LBCs x IC (both sides)

COT

The 5R framework for reflection

This framework developed by Bain et al. (for example 2002), focuses on five core stages, each addressing one aspect of reflection. By thinking about all 5 stages individually you will engage with all the essential components of reflection, enabling you to produce a critically engaged reflection based in your experience. This model can also be helpful for structuring reflective writing.

The 5 stages are:

  • Reporting of the context of the experience
  • Responding to the experience (observations, feelings, thoughts, etc.)
  • Relating the experience to knowledge and skills you already have
  • Reasoning about the significant factors/theory to explain the experience
  • Reconstructing your practice by planning future actions for a similar experience

As we wrap up the year, it’s important to take time to reflect on what transpired and react. As well as position yourself for the next year.

That’s a wrap

-Lumbergh

Posted on

(12.19.22) – Soft men cannot long walk with the Tao

AO: Lightning Rod

QIC: Walkman

PAX: Goon, Red Curry, Stray Cat, Free Lunch, Leprechaun

Conditions

35 and dry, Pax showed up in a great mood and Leprechaun was kind enough to gift me the Q today!

Warm up

  • Burpee/box jump/squat/merkin x 10
  • Neck Rolls x 10
  • Monkey Humpers x 10
  • Halo’s x 10
  • Daisy Pickers x 10
  • Imperial Walkers x 10
  • Third Grade x 10

The Thang

Mosey to the tiered hill by the track

10 factorial (10, 9, 8….1) with Rowes up and run down the hill. On each tier completed Rowes, Bonnie Blairs (EC), Merkins, Mountain climbers, jump squats.

Mosey to the Lightning Rod.

Jane Fonda x10, Side Squat x 10.

Bolt 45

Squats (High, mid, low) x 15, Merkin x 15, Bonnie Blair (HC) x 15

6MoM

  • 6 inch hold x 10
  • Frozen Freddies x 25
  • Plank w/ occasional sets of 5 merkins.

COT

I shared about a substack essay I thoroughly enjoyed and shared some quotes from it. The essay is here (behind a paywall), but the author’s substack in general is here (good free content too).

Soft Men cannot Long walk with the Tao

This is a core theme found across Lewis’ works. When in The Lion, the Witch and the Wardrobe, young Lucy travels to Narnia and first hears about Aslan the lion (and Christ-figure), and asks if, being a lion, he is “quite safe?” the sensibly baffled response she gets is “Safe?… Who said anything about safe? ‘Course he isn’t safe. But he’s good. He’s the King, I tell you.”

Aslan is an embodiment of ultimate virtue. That includes love, but also righteous anger – of Aquinas’ anger in service of proper justice, or Aristotle’s anger “at the right things and towards the right people, and also in the right way, at the right time, and for the right length of time” – and he never hides his powerful capacity for it, or indeed for violence. That he nonetheless consistently chooses to act with mercy and kindness is then a choice made only greater, and truer, by this fact.

Lacking the strength to ever display forcefulness, even when it is justified or, worse, necessary, is in no way inherent evidence of goodness. It only recalls Nietzsche’s amused quip: “Verily, I have often laughed at the weaklings who thought themselves good because they had no claws.”

-Walkman