Tag: Stray Cat

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Rubik

Conditions

44, overcast, dry

Warm up

SSH x 27IC

Imperial Walkers x 11IC

Haloes x 11IC

Daisy pickers x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

World’s Greatest Stretch

Mosey through forest down across the bridge, up to the reeds and back.

The Thang

6 exercises in a circuit near old school building. Continue for time.

1. chain railing rows x10
2. big bois x20
3. Merkins x30
4. Anton Onos x30 easy count
5. Stump Jumps x20
6. Old School Stairs x10
7. continue around building back t…oh wait there’s a fence. OK, back the way you came.

Complete three circuits if possible

6MoM

Dead bug shuffle – down two cracks in the pavement and back

reach around planks – 8IC each way

CoT

Talked about go30 goals for May briefly

Talked male community leadership and plans to encourage some of the participants to step up into the Q role. Provided some tips, guidance, and Q&A for those who may take that next step soon.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Deacon, Mad Dog

Conditions

42, overcast, dry

Warm up

SSH x 20IC

Imperial Walkers x 10IC

Scissor Arms x 8IC

Daisy pickers x 10IC

World’s Greatest Stretch

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

Mosey around the building and pick up coupons.

The Thang

In parking lot. Run to wall and back. Complete first exercise. Run to wall and back. Complete first 2 exercises. Add another exercise each time. Once you get up to doing all 7 then remove first exercise on the next round. Then remove first two. Continue for time.

1. Burpees x5
2. Coupons Rows x10
3. Merkins x15
4. Bonnie Blairs x20 easy count
5. Freddie Mercury’s x25 easy count
6. Over and back jumps (over coupon) x30 easy count
7. GT squats x35

Put coupons away

6MoM

Dead bug shuffle – 7 yards each way

outlaws – 8IC each way

CoT

Talked about go30 goals for May briefly

Talked about benefit of the convergence and the encouragement of having others in this with us.

The main thing on my mind was habit formation. I like puzzles and though they aren’t really a problem in and of themselves, my small obsession with them can get in the way of much more important things (like family time) in my life. It is often the little habits we form that seem harmless, but can do the most damage in leading us away from vital, intentional living.

Mad dog shared how much he enjoyed family reading time when he was younger.

Dad Joke shared his creative habit of creating “dad jokes” and how that has been a good thing for him and others.

Deacon brought up that it is perhaps time for some other PAX to be encouraged to step up and lead some of the workouts. Yuss!

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Rubik, Output, Deacon, Fishman, Mad Dog, Revolutioon

Conditions

50, showers

Warm up

SSH x 20IC

Imperial Walkers x 10IC

Scissor Arms x 8IC

Daisy Pickers x 12IC

on your six – side ankle touches x20IC

single leg bridges x 10 IC each side

dead bug shuffle 10 feet each way

Bring Sally Up – with single arm plank leg lift

The Thang

Mosey to Coop Road

Bataan Death March – 3 burpees up the hill then back and up the side road and back

Stop for 10 squats and 10 merkins in a circle on awkward cadence (holding for random amounts of time before coming back up)

Mosey around meadow path at school and back to flag pole

6MoM

Reachers (squat to jump/reach) x20IC

Ankle touches x20IC

calf raises – 20 seconds each leg

Reverse Snowman x20IC

Merkins x20IC

Frozen Freddies x 20IC

CoT

You practice like you play

F3 is like practice for the adversity we face in life. That’s why we meet outdoors rain or shine. It gives us a chance to handle whatever life throws at us. That’s why we left the cover today even though it was raining. The next couple of months will be relatively easy, but will we be able to build a movement at the Oakery that lasts through the winter? It remains to be seen.

We are preparing for difficult times that will lie ahead – Ephesians 6:13

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Ram, Dad Joke, Rubik, Output

Conditions

50, overcast, dry

Warm up

SSH x 20IC

Hillbillies x 10IC

Halos x 8IC

Windmills x 10IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15seconds OYO

Mosey around to get coupons.

The Thang

Complete in any order OYO

Laps around school x5

Donkey kicks x50

Coupon manmakers x50

Coupon curls x50

Shoulder press w/ feet on picnic table (coupon press for modification) x50

Bonnie Blairs x50

Coupon shrugs x50

6MoM

No time

CoT

Talked about go30 goals for May and encouragement to attend the convergence.

My goal is to at leasts once during each meal focus consciously on chewing and swallowing my food before taking the next bite. Rubik wants to do 10 pullups twice per day. Dad Joke wants to connect better with some friends. Ram wants to be on time to his various commitments

Rubik asked for prayer for leading his Bible study group on Thursday

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Ram, Dad Joke, Deacon, Rubik, Output, Revolution

Conditions

Mid 40s. light mist.

Warm up

SSH x 20IC

Hillbillies x 12IC

Reachers x 12IC

Halos x 8IC

Daisy Pickers x 12IC

leg swings forward x 8IC each way

leg swings sideways x 8IC each way

calf raises – 15s OYO

world’s greatest stretch

Mosey around to back of school.

Wall sit while doing (cherry pickers, shoulder press, overhead claps, arm circles forward and backwards – all exercises 10IC)

The Thang

Each area of the playground is an island. Going counterclockwise we squat jump between islands. Start with three on each island. Go at your own pace

Bear crawl around slide then climb and slide down then 5 merkins

Duck walk around jungle gym then 5 shoulder touch planks

Side shuffle forward side shuffle backward around the 3rd one then 5 rows/pull ups

Add 5 each time around (we completed about four rounds, up to 20 reps)

6MoM

Hold a pole – leg up hip raises x20IC

Frozen Freddiez x20IC

Reverse Snow Angel x20IC

Box cutters x20IC

Big Bois x20IC

CoT

I get too focused on task completion and continue trying to complete tasks when I am spent and completely inefficient. Previous evening this happened and I wasted a bunch of time and got no rest and it was very frustrating.

I think it comes down to trust. I want to trust God more to guide me through life in a way that is balanced, not focused on completing tasks, but on following His Spirit in what is helpful in the moment.

We talked about go30 for April and then a few people opened up about personal struggles. It was great to hear people really getting vulnerable and honest. Getting some skeletons out of the closet!

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Ram, Dad Joke, Deacon, Rubik, Output

Conditions

High 40s. Light rain tapering off.

Warm up

Mosey 2 laps

SSH x 12IC

Reachers x 10IC

Hip Circles x 6IC each way

3rd Grade x 10IC

Imperial Walkers x 10IC

Scissor arms x 8IC

Mosey around school. Then grab the two heavy coupons. They shouldn’t touch the ground until the end of the workout.

The Thang

One exercise will be the “limiting factor” or weakest link alerting us that it’s time to switch

4 stations, 2 people at each station, exercises until someone can’t go with good form any longer and calls switch. Then everyone moves to the next station.

1st rotation – coupon (kettle bell) swings, merkins, spiderman lunges, plank (twice through rotation)

Lap around school taking turns carrying the coupons

2nd rotation – coupon curls, lunges, Jane Fonda left side, Jane Fonda right side (twice through rotation)

Lap around school taking turns carrying the coupons

3rd rotation – Coupon clean squat and press, Right side oil derricks, Left side oil derricks, side plank (once through rotation)

6MoM

0

CoT

Thinking about sharing each others burdens. When we ask for help managing our burdens (or our sins) and acknowledge our weakness then we are being honest with others about the burdens we carry and give them a chance to help us willingly, like when we ask for help carrying the coupon around the school.

But if we don’t ask for help with our burdens (or sin) we still force others to carry a weight. It might be the weight of our distraction or our forgetfulness or our lack of joy in interacting with them. When we aren’t living up to our potential or walking in step with the Spirit other people pay the price even if they don’t know it.

Deacon pointed out that it’s important to share our joys as well, not just our burdens.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Ram, Dad Joke, Deacon, FNG (now Revolution)

Conditions

42 degrees and one brief rain shower.

Warm up

SSH x 20IC

Windmills x 10IC

Imperial Walkers x 10IC

Scissor arms x 8IC

Leg swings foward x 8ea IC

Leg swings sideways x 8ea IC

Reachers x 10IC

Mosey around parking lot. Then grab the three coupons.

The Thang

Partner up and complete…

200 coupon shrugs while partner does a lap around parking lot.

150 merkins while partner does over and backs down the parking lot

200 GT(or goblet) squats while partner does bear crawl

100 rows while partner does coupon rifle carry

6MoM

Frozen Freddies x 20IC

CoT

Did a go30 check in. Most people were still on the wagon or had gotten back on after missing one or two days.

Thinking about friendship (having my old friend Joby as FNG) Wanting to leverage our friendships to help make us better men, but also to help us flourish and have fun. Talked about convergence. Hopefully a few of us will be able to make it too Hood River and meet some of the other PAX in the area.

Then we got to know our FNG so we could give him a name.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: Mad Dog, Fishman, Output, Deacon

Conditions

42 degrees and light rain.

Warm up

SSH x 20IC

Leg swings foward x 8eaIC

Leg swings sideways x 8eaIC

Scissor arms x 10IC

Hillbillies x 10IC

Reachers x 10IC

Mosey around parking lot. Then grab the three coupons

The Thang

2 rounds of interval workout 30 seconds on, 15 seconds rest

Right leg squats with coupon on right shoulder

Right arm coupon shoulder press

Right arm plank

Right leg Jane Fondas

Right leg split squats

Right arm row

Lap Around School

Same thing on left side.

Lap Around School

6MoM

Merkins x 30IC

Big Boys x 20IC

Reverse Snow Angel x 20IC

Frozen Freddies x 20IC

Flutter jacks x 20IC

CoT

Kind of a rambling one…

First, just want to encourage PAX to keep making that consistent effort to be here. The novelty has worn off.

Second, thinking about asymmetry (Russia vs Ukraine, State media vs. free media, powerful vs. disenfranchised). I’m disturbed by the dehumanizing and radical rhetoric coming from RT TV, the asymmetry between truth and the rhetoric. I want us to be in dialog with each other so that moderate voices are being heard rather than just the radical ones in the media. We must be willing and able to talk and to learn from each other or we too are susceptible to aiding and abetting terrible things.

Deacon reminded us of how Jesus always got to the heart of the matter and it usually transcended our categories and polarization.

Output talked about the importance of using God’s word, rather than our own opinions, as the foundation for our thinking.

Ghost out

AO: LightningRod

QIC: Walkman

PAX: StrayCat, Lumbergh, JellyFish, Kiwi

Conditions

47 and clear. That sun is starting to come up earlier and we started the week on a great note!

Warm up

Side lunge x 10ea

Slow high knees x 10

Monkey humper x 10

Jane Fonda x 10ea

Third grade x 10

Halo x 10

Side lunge x 10ea
Slow high knees x 10
Monkey humper x 10
Jane Fonda x 10ea
Third grade x 10
Halo x 10

Mosy to the Track with coupons

The Thang

Right leg coupon GT squats x 25

Right arm coupon merkins x 25

Right leg lunges x 25

Right arm row x 25

Right leg split squats x 25

400M run

Right side Jane fonda’s x 30

Right side stretch x 10

Right arm shrug x 25

Right leg coupon GT squats x 25

Right arm coupon merkins x 25

Right leg lunges x 25

Right arm row x 25

Right leg split squats x 25

400M run

Leg leg coupon GT squats x 25

Left arm coupon merkins x 25

Left leg lunges x 25

Left arm row x 25

Left leg split squats x 25

400M run

Left side Jane fonda’s x 30

Left side stretch x 10

Left arm shrug x 25

Left arm coupon merkins x 25

Left leg lunges x 25

Left arm row x 25

Left leg split squats x 25

400M run

6MOM

Frozen Freddie x 10

Plank (w/ ea side) x 10

Bunny Hill

COT

Two CoT messages here today.

Sometimes life gets asymmetrical. You over commit, over execute, under prioritize. When you do, things downstream suffer. Some actions require countering actions – yin and Yang.

Your energy, focus, patience, presence, etc  are consumable. The older I get, the more valuable it is to say no and To find balance. To hunt the Yang. To under commit. Or to know what it takes to restore me and to be ok with it. In order to give 100% of my self to something.

Bertrand Russell, A Free Man’s Worship (Very worth a long read)

The life of Man, viewed outwardly, is but a small thing in comparison with the forces of Nature. The slave is doomed to worship Time and Fate and Death, because they are greater than anything he finds in himself, and because all his thoughts are of things which they devour. But, great as they are, to think of them greatly, to feel their passionless splendour, is greater still. And such thought makes us free men; we no longer bow before the inevitable in Oriental subjection, but we absorb it, and make it a part of ourselves. To abandon the struggle for private happiness, to expel all eagerness of temporary desire, to burn with passion for eternal things–this is emancipation, and this is the free man’s worship. And this liberation is effected by a contemplation of Fate; for Fate itself is subdued by the mind which leaves nothing to be purged by the purifying fire of Time. United with his fellow-men by the strongest of all ties, the tie of a common doom, the free man finds that a new vision is with him always, shedding over every daily task the light of love. The life of Man is a long march through the night, surrounded by invisible foes, tortured by weariness and pain, towards a goal that few can hope to reach, and where none may tarry long. One by one, as they march, our comrades vanish from our sight, seized by the silent orders of omnipotent Death. Very brief is the time in which we can help them, in which their happiness or misery is decided. Be it ours to shed sunshine on their path, to lighten their sorrows by the balm of sympathy, to give them the pure joy of a never-tiring affection, to strengthen failing courage, to instill faith in hours of despair. Let us not weigh in grudging scales their merits and demerits, but let us think only of their need–of the sorrows, the difficulties, perhaps the blindnesses, that make the misery of their lives; let us remember that they are fellow-sufferers in the same darkness, actors in the same tragedy as ourselves. And so, when their day is over, when their good and their evil have become eternal by the immortality of the past, be it ours to feel that, where they suffered, where they failed, no deed of ours was the cause; but wherever a spark of the divine fire kindled in their hearts, we were ready with encouragement, with sympathy, with brave words in which high courage glowed.

Well done Men!

Walkman