two dollars – F3 Oregon Territory

June 26, 2023

06.26.2023 – Sideline Shuffle & Some Walls

AO: Lightning Rod

QIC: @Goon

PAX: @Two Dollars @Red Curry @Unicorn

DR: @Repo (F3 Phoenix)

Conditions: Beautiful 55deg & clear

[it’s hard calling these kind of mornings the Gloom]

MISSION

Warm-O-Rama

SSH – IC – 26

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Scissor Claps – IC – 10

Slow Merkins – IC – 10

Monkey Humpers – OYO – 10

Penalty Burpees – OYO – 5

[Give thanks for tardiness created by GPS allowing us to do Burpees!]
MOSEY to the field

THE THANG

ROUND 1

10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

Width of field = BearCrawl or Lunge Walks

10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

Width of field = BearCrawl or Lunge Walks

400M RUN

ROUND 2

10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

Width of field = BearCrawl or Lunge Walks

10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

Width of field = BearCrawl or Lunge Walks

400M RUN

[A few ran extra laps to pick up the six. It was great having a downranger sweat it out with us this morning. Thanks again Repo!]

MoM:

Protractor

COT:

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.

[Conversation & appreciation for the efforts towards EH’n men to join us, to keep our numbers up, and to enjoy the benefits of F3!]

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
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]
- Mud, Sweat & BBQ – Saturday, August 12 [Woodburn]
- Terrain Race – Saturday, September 9 [Sandy]
- Muddy Dash – Sunday, September 10 [Sandy]
- Seattle Spartan Trifecta Weekend – Saturday & Sunday, September 16 & 17 [Snohomish]
- GrowRuck Training Event – 38 Boise – September 15-17 [Boise, ID]

June 9, 2023

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]

May 8, 2023

05.08.2023 – Sideline Shuffle & Some Walls

AO: Lightning Rod

QIC: @Goon

PAX: @Red Curry, @Free Lunch, @ Two Dollars

Conditions: 45deg & overcast

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.

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

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Slow Merkins – IC – 10

WWIs – Up Count – 10

Burpees – Down Count – 10

MOSEY around corner to first blocks

Merkins – OYO – 10

LBCs – OYO = 10

Burpees – OYO – 10

Box Jumps – OYO – 10

MOSEY to the field

The THANG

ROUND 1

10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks

10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks

400M RUN ON TRACK

ROUND 1

Balls to the wall Walk!

MoM:

Plank Jacks – IC – 10

J Lo’s – IC – 12

Slow Freddy Mercury – IC – 16

Hello Dollies – IC – 18 (feet in/out, off the ground)

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.

Always Do Your Best – Your Best is Changing All the Time

Great mumble chatter, catching up & updating on things, and a mention of how great & different it is doing workouts with the sun up, as opposed to our typical dark & gloomy gloom.
ANNOUCEMENTS:
Timberline Trail, 1st week in August. Prepare for it.
May’s CSAUP = Saturday, May 27th (Memorial Day Weekend) Ruck, Beatdown, Ruck, Beatdown, BBQ! Come join in for whatever you can!!!

March 22, 2023

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:

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.

March 10, 2023

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.

200m Run – Perfect Merkins (hand release & shoulder tap) x2
200m Run – WWIs (straight legs, arms up & touch toes)
200m Run – Squat w/ Bicycle Crunch // Imperial Squat Walkers
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.]