F3 Oregon Territory Tools

Author: F3 Portland

  • IPC Week 0

    DATE: 2023-09-02
    AO: #ao_thedeepend
    Q: @Stray Cat (Portland, OR)
    PAX: @Spinner (Beaverton, OR) @Bliss @Boomerang , Headlock, Maverick
    FNGs: 2 Headlock, Maverick
    COUNT: 6

    “The WIN” Volume 2
    Workout is in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him.
    Aside from serving his country, Mr. Wieneke was a renowned track and field coach in the US. He coached the US Junior National Team. He was the head coach at the University of Illinois from 1967 until his retirement after the 2002-2003 season. Wieneke was a nine0time NCAA District IV Coach of the year, was named the NCAA National Indoor Track and Field Coach of the Year in 1987 and garnered three Big Ten Outdoor Coach of the Year. He has been inducted into numerous different Halls of Fame, among them are the US Track and Field and Cross Country and University of Illinois Athletic Halls of Fame.
    Behind the numbers
    800 meters was his best event. He coached 11 different student-athletes to 27 Big Ten titles in this event
    13 reps for the warm-up exercises represents the number of Big Ten Conference Championships his teams won
    5 warm-up exercises represent 1 for each Olympic athlete that he coached
    7 different exercises and the 8 burpees after each exercise represent the date he passed away – 7/8/2021
    Format
    Complete the workout for time
    Need a 400-meter track or path marked out
    Coupon is needed for this workout
    Start the timer when the warm-up starts.
    The Thang
    Warm-up (performed in cadence)
    13 reps of each exercise (all 4 count)
    SSH
    Imperial Walkers
    Shoulder Taps
    Mountain Climbers
    Plank Jacks
    800-meter run
    85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
    Hand Release Merkins
    Big Boy Sit-ups
    Goblet Squats
    Dips
    Overhead Press
    4 count flutter kicks
    KB Swings
    800-meter run

  • 5.24.23 – Crazy8s

    AO: Lightning Rod

    VQ: @Rip

    PAX: Goon, StrayCat, Output, 2dollars, RedCurry, Unicorn

    Conditions: 49 degrees and dry

    Warm up

    1) Side straddle hops
    2) third grade
    3) Halo’s
    4) Slow/high knees
    5) Jane Fonda’s
    6) Don Quixote’s

    Mosey to field

    CRAZY 8’s –
    line up on sideline arm lengths apart
    We will line up to the left of the Q
    the Q will be the first to run across the field. Once the Q crosses he gets into the first exercise. Once the Q arrives to the far side the next person to the left of the Q will run to the far side and start the exercise. This will happen until  the entire PAX is across the field. Once the last person gets to the far side of the field the Q will run back to the starting side and move to the second exercise.

    Once you get to the far side you will immediately start the next exercise that the Q has already started. You will continue to do the exercise until you are called to the far side of the field. We will continue to follow the Q until we have crossed the field 8 Crazy times. At this time we will have a PAX do a slow 10 count and start it all over again.

    Order of exercises:
    Low Plank
    Push ups
    Hip Thrusts
    Big Boys
    Mountain climbers
    High plank
    Squats
    Burp-bees

    Move to the staples do 8 pull up-rows then bear crawl to the first tier on the slope. Come back down and do another 8 pull up-rows – bear crawl up to the second tier and so on until the fourth tier is accomplished

    At 6:10 we will mosey and do MOM until time for the COT

    We don’t always get to do something for the first time that makes it memorable – this was one that was!

  • 2/18/23 – Tukegee Airmen HeroWOD

    AO – Lava Field

    QIC – Danish

    PAX – Cliff Hanger, Goon, Kikiwaka, Lumbergh, One Cent, Output

    Conditions

    39F with some light in the sky finally!

    Warm Up

    SSH x 20

    Forward Arm Circles x 7

    Backwards Arm Circles x 7

    Prone shoulder activations x 7

    30 Squat routine

    2 sets of 50 yard strides

    The Thang

    13 Man Makers

    then…

    13 rounds of:

    7 Merkins

    19 weighted squats

    42 mountain climbers (2 count)

    then…

    13 Man Makers

    If finished early, go back into the rounds and continue until time is up

    COT

    This morning was about showing proper form on the exercises we use the most. Merkins (many different forms here with the arm base but the important fact being to keep the body straight, not dipping up or down), Squats, Core work when lying on the ground and also how to pace the warm up section of our workouts. If the exercise is to warm up you, you can be a little quicker and more vigorous but be mindful of your count and look to see if the PAX is keeping rhythm. If they are off on count and doing more, you should speed up. Stretching exercises should be slowed down (think of 3rd grade exercise and how that is a stretch). You do stretches too quickly a0 you won’t get the benefit and b) you increase the risk of strain something.

  • (04/15/22) – SwHOLY Friday

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Herbie, Slash, Walkman, Jellyfish, Kiwi

    Conditions

    Frosty but dry, bit foggy at the start with the almost full moon shining down!!

    Warm up

    Mosey to the field, set out the cones and quickly run thru the exercises to ensure PAX knows each movement.

    • SSH x 20
    • Windmill x 10
    • Arm Scissors x 10
    • Slow High Knees x 10
    • Butt Kickers x 10
    • Monkey Humpers x 10
    • Daisy Pickers x 10 (alternating legs)

    The Thang

    Cones put out into a cross on the football field. Exercises rotate clockwise (3 different exercises on each cone – total of 12 total)

    PAX starts in the center of the field with 5 burpees. Mosey to the first cone, complete exercise, then mosey back to center, completing 5 burpees every time you return to center. Second round add in bear crawl ‘out’ to the cones, mosey back (still doing the burpees). Round 3 bear crawl ‘out’ to the cones and ‘back’.

    Cone 1:

    • Merkins x 10
    • Shoulder taps x 10 (HC)
    • Diamond Merkins x 10

    Cone 2:

    • Pickle Pounders x10
    • Monkey Humpers x 10
    • Pickle Draggers x 10 (HC)

    Cone 3:

    • Squats Jumps x 10
    • Lunges x 10
    • Bonnie Blairs x 10 (HC)

    Cone 4:

    • X Factors x 10 (HC)
    • V Ups x 10
    • Big Bois x 10

    6MoM

    • Flutter Kicks x 10 (IC)
    • Outlaws x 7 (IC) both clockwise and counterclockwise

    COT

    Good Friday

    Today is the recognition of sacrifice. My faith is rooted in Christ and today is the day we celebrate his ultimate sacrifice.

    The crucifixion day of Jesus is called Good Friday, Holy Friday, also Easter Friday. It’s a day for commemorating the great sacrifice of Jesus, who gave away his life to save us from sins. His death is an example of the ultimate sacrifice and unconditional love that teaches us a lot of things. Good Friday is a Holy day for every Christian. On this Holy day, everyone you held close deserves Good Friday Greetings from you. Your good Friday messages need not be too formal, but they should express your thoughts, blessings, and prayers perfectly for the ones you care about. These good Friday wishes are best for wishing someone a peaceful life and a blissful day. So spread the spirit of Jesus by texting your loved one these good Friday wishes and greetings!

    That’s a wrap,

    Lumbergh

  • (03.18.22) – Charge the Hill and 2 zig zags

    AO: Lightning Rod

    QIC: Walkman

    PAX: Free Lunch, Jelly Fish, Steamy Nix, Stray Cat

    Conditions

    47, wet ground but otherwise dry. Great morning for a beatdown!

    Warm up

    Jogged to the corner with our coupons, completed:

    • Burpee Box jump x 5
    • Neck rolls x 10
    • Arm Scissors x 10
    • Imperial Walker x 10
    • Burpee Box Jumps x 5
    • Windmill x 10
    • Third Grade x 10
    • Monkey Humper x 10
    • Burpee Box Jump x5
    • Side Lung x 10

    Mosied to the tiered hill by the football field with our coupons.

    The Thang

    Charge the Hill:

    • 5 Pull ups
    • Charge the hill while bear hugging the coupon
    • 5 merkins
    • run down the hill
    • repeato with 10, 15, 20 reps

    2 Zig Zags (I always accidentally call Bolt 45’s ‘Colt 45’s’, and then I get the Afro Man song in my head, which birthed this idea).

    Bolt 45 1: 15 top 1/3 squats, 15 mid range squats, 15 bottom 1/3 squats, 15 merkins, 15 jump squats

    Bolt 45 2: 15 top 1/3 Merkins, 15 mid range merkins, 15 bottom 1/3 merkins, 15 squats, 15 full Merkins.

    Charge the hill:

    • 5 pull ups
    • charge the hill while bear hugging the coupon
    • 5 Squats with the coupon
    • run down the hill
    • repeato with 10, 15 reps.

    Mosy back to the ‘Rod.

    6MOM

    • Big Bois w/coupon and OHP x 10
    • Frozen Freddie x 20
    • Plank x 15, side plank x 15 each side
    • LBC x 25

    COT

    I shared that my family is in a tremendous period of transition, and that’s its been really important for me to be able to be very empathetic to the emotional swings, rational fears and challenges, etc. We had a good conversation about handling transitions, self awareness, and some great edification from the pax.

    Great work today Men!

    Walkman

  • (03/04/22) – Pass the Merlot

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Stray Cat, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

    Conditions

    Mild, dry, and a glimmer in every guy’s eye!!

    Warm up

    • SSH x 20
    • Slow High Knees x 10
    • Windmill x 10
    • Daisy Pickers x10
    • 3rd Grade Exercises x 10
    • Halos x 10
    • SSH x 10

    The Thang

    Mosey to the field.

    Line up on the End Zone. Partner up

    Round 1:

    • Line Up on the track
    • Partner 1: Run 400m
    • Partner 2: Incline Merkins
    • Switch
    • Partner 1: Run 400m
    • Partner 2; Decline Merkins
    • Switch

    Round 2:

    • Mosey to Stadium
    • Partner 1: Run up and down the stairs 10 times (one group per aisle)
    • Partner 2: Step ups
    • Switch
    • Partner 1: Run up and down the stairs 10 times
    • Partner 2: Box jumps
    • Switch

    Round 3:

    • Mosey to End Zone
    • Partner 1: Run 25 yards and back, Run 50 yards and back
    • Partner 2: X-Factors
    • Switch
    • Partner 1: Run 25 yards and back, Run 50 yards and back
    • Partner 2: Big Bois
    • Switch
    • Partner 1: Run 25 yards and back, Run 50 yards and back
    • Partner 2: Leg Raises
    • Switch

    Mosey back to LR

    As a PAX, block march back to LR. On Q’s call lift press block up and over to the other shoulder, continue all the way back.

    • Grounded LBCs x 20

    COT

    LANGUAGE (F2)

    The Lexicon Of Virtuous Leadership

    The culture denatures words to uselessness

    Take the word accountability as an example. If you look that word up in the dictionary you will find some form of the following definition: an obligation or willingness to accept responsibility or to account for one’s actions. That definition, while technically accurate, isn’t very useful in advantage-seeking because it doesn’t tell you how you do it.

    Moreover, the culture has further maligned the word into full-blown uselessness. Very smart people routinely say things like “yup, this is the year I start holding myself accountable.” While that may sound good, it’s actually a useless statement because nobody can hold themselves accountable. If that were possible, the word accountability would not need to exist because the concept of accountability would be unnecessary–we would all just lead ourselves down the virtuous path through our own self-will. But we can’t, at least not enough of the time to render the world free of the problems that the concept of accountability arose to address in the first place.

    As a result, for the purpose of the Language of effective leadership, the word accountability has been denatured by the culture and rendered useless. Which is not good, because the concept of accountability is inexpressibly important to the skill of leadership. Without accountability, leaders cannot influence movement to advantage.

    That’s a wrap,

    Lumbergh

  • (02/25/22) – Curls and Crawls

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Steamy Nix, Kiwi, Walkman, Danish

    Conditions

    Frosty!!!

    Warm up

    • SSH x 20
    • Slow High Knees x 10
    • Windmill x 10
    • Monkey Humpers x10
    • Halos x 10
    • SSH x 20
    • Shoulder Stretch (each arm OYO)

    The Thang

    Mosey to the field.

    Line up on the End Zone.

    Round 1:

    • 10 Block Curls
    • Bear Crawl to 10 yard line, Mosey back to EZ
    • 20 Block Curls
    • Bear Crawl to 20 yard line Mosey back to EZ
    • Continue all the way to 50

    Round 2:

    • Mosey to 50 yard line, Crawl Bear back to EZ
    • 50 tricep curls (Skull crusher style on your six)
    • Mosey to 40 yard line, Crawl Bear back to EZ
    • 40 tricep curls
    • Continue all the way back to 10

    Walk off field, active recovery. Arrive at the stairs, mode of transport up –> block crawls (block stays one step ahead of feet, swing block KB style set on next stair up followed by a hop with hands always on the block). Hold block plank till six is in.

    As a PAX, block march back to LR. On Q’s call lift press block up and over to the other shoulder, continue all the way back.

    • Block over leg raises x 20
    • LBCs x 15 (keep your feet above the blocks)

    COT

    INFLUENCE Q2.2 (LIVE RIGHT)

    Movement is a release of energy

    Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.

    Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.

    A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.

    That’s a wrap,

    Lumbergh

  • (02.07.22) Franklin Mountain Summit


    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Bob Evans, Danish, Walkman, Kiwi, Stray Cat, Steamy Nix, Free Lunch



    CONDITIONS

    Frosty and foggy. Perfect Monday for a gloomy beatdown

    Warm Up (Circle of Pain)

    • Mosey to the Track
    • SSH x 20 IC
    • Windmill x 15 IC
    • Scissor Arm x 15 IC
    • Monkey Humpers x 10 IC
    • Third Grade Exercise x 10 IC
    • Slow High Knees x 10 IC
    • Butt Kickers x 10 IC
    • SSH x 20 IC

    The THANG

    As many rounds as possible before mosey back to LR for COT. Goal is 3 rounds.

    • Run to the Franklin Statue
    • 50 merkins
    • Run back to track and back up to Franklin Statue
    • 50 big bois
    • Run back to track and back up to Franklin Statue
    • 50 squats

    Great push by the PAX. Lots of encouragement and effort out there!!

    Mosey back to LR!

    6MOM

    > Finished on the 6, holding 6 inches till the 6 is in.

    • LBC x 15 IC (heals planted on the ground)
    • LBC x 15 IC (standard)

    Moleskin

    A moment of struggle then focus on thankfulness

    Shared some details around my family getaway. How it was a wonderful time away with just my crew but had two blowouts with our oldest. Spoke into that and how it just looms over me and struggle in them and I let them linger over me, taking away from the good that was just experienced.

    My wife had an amazing idea to have my oldest pray about the things in her life she is thankful for each morning, I love it and have chosen to model this same behavior. Encouraged the PAX to adopt a way to focus energy on the positives each day to be that gentle reminder of why we serve others, especially our families.

    > That’s a wrap, Lumbergh

  • (1.10.22) Left, Right, Left


    AO: >Lightning Rod

    VQIC: > Samurai

    PAX: > Danish, Bob Evans, Kiwi, Walkman, Steak Juice, Free Lunch, Stray Cat



    CONDITIONS

    35 degrees out. Overcast but not raining!

    Warm Up

    We did the whole warm up in cadence.

    • Side Straddle Hop x 25
    • Daisy Pickers X 20
    • Slow High Knees X 10
    • Fast High Knees X 20
    • Forward Small Arm Circles x 15
    • Reverse Small Arm Circles x 15
    • Side Straddle Hop x 25

    The Thang

    PAX formed into two columns and ran 1/2 mile in cadence with Q calling cadences. We are going to need some music lessons to improve our singing. Ended our run down at the track.

    Beatdown Part A:

    • 1 Minute of continuous Merkins
    • Big Boys x 10 in cadence (hard count)
    • 1 Minute of continuous Merkins
    • Squats x 20 in cadence (hard count)
    • 1 Minute of continuous merkins

    Beatdown Part B:

    On the track, on your own. Lunge Walk x 30 (hard count) and then run the rest of the lap back to the starting line. All PAX completed 3 laps and some did more.

    PAX formed into two columns and ran in cadence back to the flagpole. Our singing was slightly improved this time around.

    6MOM

    • Flutter Kicks x 30 in cadence
    • 1 Minute Low Plank
    • Freddie Mercury x 20 in cadence
    • Reverse Freddie Mercury x 20 in cadence

    COT

    Q shared about personal journey and the power of fellowship to transform lives. Reach out to your brother next to you and offer your help. It could make all the difference!

    With Love,
    Samurai

  • (12.15.21) I’ll Take Core for 1000, Alex!!


    AO: >Lightning Rod

    QIC: > Lumbergh

    PAX: > Slash, Bob Evans, Stray Cat, Free Lunch, Steamy Nix, Herbie



    CONDITIONS

    Snowy I Hope~! Nope.

    Warm Up (Circle of Pain)

    • SSH x 20 IC
    • Imperial Walkers x 10 IC
    • Windmill x 10 IC
    • Scissor Arm x 10 IC
    • Third Grade Exercise x 10 IC
    • Slow High Knees x 10 IC
    • Countdown from 5 single leg hamstring stretch, then switch
    • Countdown from 5 Quad stretch, then switch
    • Countdown from 5 calf stretch, then switch, walk feet to hands

    The THANG

    Partner up the PAX, line up on the endzone, repeat the below

    ROUND 1

    • Partner 1 – Big Bois till Partner 2 returns
    • Partner 2 – Bear Crawl to 25 yard line and mosey back
    • Round complete after 250 Big Bois completed

    ROUND 2

    • Partner 1 – Leg Raises till Partner 2 returns
    • Partner 2 – Broad Jump to 25 yard line and mosey back
    • Round complete after 250 Leg Raises completed

    ROUND 3

    • Partner 1 – American Hammers till Partner 2 returns
    • Partner 2 – Lunge Walk to 25 yard line and mosey back
    • Round complete after 250 American Hammers completed

    ROUND 4

    • Partner 1 – Reverse Snow Angels till Partner 2 returns
    • Partner 2 – Side Lunge Walk (switching halfway) to 25 yard line and mosey back
    • Round complete after 250 Reverse Snow Angels completed

    Mosey back to LR!

    Moleskin

    Tips to prevent holiday stress and depression

    When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

    1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones for other reasons, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
    2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.If you’re feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns. Try reaching out with a text, a call or a video chat.Volunteering your time or doing something to help others also is a good way to lift your spirits and broaden your friendships. For example, consider dropping off a meal and dessert at a friend’s home during the holidays.
    3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children or other relatives can’t come to your home, find new ways to celebrate together, such as sharing pictures, emails or videos. Or meet virtually on a video call. Even though your holiday plans may look different this year, you can find ways to celebrate.
    4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
    5. Stick to a budget. Before you do your gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts.Try these alternatives:
      • Donate to a charity in someone’s name.
      • Give homemade gifts.
      • Start a family gift exchange.
    6. Plan ahead. Set aside specific days for shopping, baking, connecting with friends and other activities. Consider whether you can shop online for any of your items. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for meal prep and cleanup.
    7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
    8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.Try these suggestions:
      • Have a healthy snack before holiday meals so that you don’t go overboard on sweets, cheese or drinks.
      • Eat healthy meals.
      • Get plenty of sleep.
      • Include regular physical activity in your daily routine.
      • Try deep-breathing exercises, meditation or yoga.
      • Avoid excessive tobacco, alcohol and drug use.
      • Be aware of how the information culture can produce undue stress, and adjust the time you spend reading news and social media as you see fit.
    9. Take a breather. Make some time for yourself. Find an activity you enjoy. Take a break by yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.Some options may include:
      • Taking a walk at night and stargazing
      • Listening to soothing music
      • Reading a book
    10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

    Take control of the holidays

    Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

    > That’s a wrap, Lumbergh