F3 Oregon Territory Tools

Author: F3 Portland

  • (12.11.21) Hurricane Mania


    AO: >LavaField

    QIC: > Lumbergh

    PAX: > Stray Cat, Ghost, Slumberkins



    CONDITIONS

    Wet wet wet!

    Warm Up (Circle of Pain)

    • SSH x 20 IC
    • Monkey Humpers x 10 IC
    • Windmill x 10 IC
    • Scissor Arms x 10 IC
    • Third Grade Exercise x 10 IC
    • Imperial Walkers 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

    Round 1

    Starting on the endzone

    • 25 yard gassers to 100 yards OYO

    ROUND 2

    • Bataan Bear Crawls
    • PAX bear crawls
    • Q drops and does 5 burpees, then runs to the next HIM up and taps them
    • Keep going till every HIM does 5 burpees (six yells recover)

    ROUND 3

    • Station 1: Run a lap around the parking lot
    • Station 2 (back of stadium): Rifle Carry Coupon up the stairs
    • Station 3 (at the top of the stadium): 20 Curls, 10 Squat Thrusters (with block), 10 Rows
    • Station 4 (back down the stairs): Racked mosey down the stairs, drop block at the base of stairs climbed up
    • Station 5 (Parking lot): 25 yard lunge walk
    • Station 6 (Parking lot): 25 yard broad jump
    • Repeat for time

    6MoM

    • 20 Block Up Leg Raises
    • 20 Big Bois (feet in block)
    • 20 LBCs

    Moleskin

    Tomorrow is never promised, reflect on today, What is one thing you are grateful for right now?

    > That’s a wrap, Lumbergh

  • (12.10.21) Plant the COUPON


    AO: >Lightning Rod

    QIC: > Lumbergh

    PAX: > Kiwi, Herbie, Steamy Nix, Slash



    CONDITIONS

    Nice 40 degree start to the day, ground damp but skies were mostly clear for the beatdown.

    Warm Up (Circle of Pain)

    • SSH x 20 IC
    • Grab your coupon and mosey to the field
    • 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

    Round 1

    Starting on the endzone, repeat the below

    • 25 curls
    • Rifle carry 100 yards
    • 25 curls
    • Carry the block (dealers choice)
    • Repeat twice
    • Run 400 meters
    • Hold plank to the PAX arrives

    ROUND 2

    • 25 OH Presses
    • Rifle carry 100 yards
    • 25 OH Presses
    • Carry block (dealers choice)
    • Repeat twice
    • Run 400 meters
    • Hold plank to the PAX arrives

    ROUND 3

    • 25 Block Up Leg Raises
    • Rifle carry 100 yards
    • 25 Block Up Leg Raises
    • Carry block (dealers choice)
    • Repeat twice
    • Run 400 meters
    • Until the six is in, LBCs x 10 IC, Flutter Kicks x 10 IC, Flutter Jacks x 10 IC, LBCs (heals planted) x 10 IC

    Mosey back to LR!

    Moleskin

    Today its simple:

    Love your family. Spend time, Be Kind, & Serve One Another. Make no room for Regrets. Tomorrow is not promised & today is short. Go cease it!

    > That’s a wrap, Lumbergh

  • (12.03.21) When Life Gives You Lemons…


    AO: >Lightning Rod

    QIC: > Lumbergh

    PAX: > Steamy Nix, Free Lunch, Stray Cat, Kiwi, Ghost



    CONDITIONS

    > Cold and crisp gloomy day, perfect winter beatdown weather.

    Warm Up (Circle of Pain)

    • SSH x 20 IC
    • Windmill x 15 IC
    • Scissor Arm x 15 IC
    • Third Grade Exercise x 15 IC
    • Slow High Knees x 15 IC
    • Butt Kickers x 15 IC
    • SSH x 20 IC

    Mosey to the track.

    The THANG

    As many rounds as possible before mosey back to the LR for COT.

    ROUND 1

    Each PAX completes the below, while the others do 10 Merkins and run to the other side of the field and back, continue till it’s your turn

    • 25 curls
    • Run up the grass hill and back to the PAX
    • Tag the next man to start
    • Round 1 complete when Q finishes and calls recovery

    ROUND 2

    Each PAX completes the below, while the others do 10 Dips and run up the stadium and down, continue till it’s your turn

    • 25 OH Presses
    • Run 400 meters
    • Tag the next man to start
    • Round 2 complete when Q finishes and calls recovery

    Mosey back to LR!

    6MOM

    > Finished on the 6,

    • Big Bois x 30 IC

    Moleskin

    Recently I went to a church team night for those who serve/volunteer. Our head pastor spoke on Time management, in efforts to help us find ‘more’ time to use towards purpose.

    Manage your time for maximum impact

    You actually need to enjoy your ever day life. Live with a purpose and meaning. Have healthy relationships with people and God. Right now people are overwhelmed, overworked, and overcommitted. We come up with almost every reason to justify it too. “But you know what excuses do? The kill hopes, dreams, and goals. Eliminate the excuses, and you start to move forward, because you can make excuses or you can make progress, but you can’t make both.”

    Tool:

    Calendar your big rocks first. If you start with your biggest priorities, it gets your best you, there is always a place for the littler things once you tackle these but not alternatively.

    Teacher analogy: Place sand into jar, followed by smallest rocks, then slightly bigger rocks, then larger, finally three big rocks. There is no room for them. If you flip the script, start with the big rocks and work your way back thru the list, everything fits. Consider this application in your life, equating those rocks to your goals/priorities/people and see how your life can change!

    > That’s a wrap, Lumbergh

  • (11.20.21) – Rocked you to the CORE!

    AO: LavaField

    QIC: Lumbergh

    PAX: Samuari, Slumberkins, 2 Chainz

    Conditions

    Dry and crisp fall day. Beautiful start to the day.

    Warm up

    • Run 400 meters
    • SSH x 20 IC
    • Seal Claps x 10 IC
    • Arm Circles x 10 IC (Fwd & Bkwd)
    • 3rd Grade Exercise x 10 IC
    • Windmill x 10 IC
    • Hamstring Toe Touch (Single Leg) x 5 IC
    • Simple Quad Stretch x OYO

    The Thang

    Mosey to the endzone

    ROUND 1

    • Start on the endzone, mosey to the 10 yard line and back
    • 5 Big Bois
    • Run to the 20 yard line and back
    • 10 Big Bois
    • Repeat, adding 10 yards each time and 5 reps
    • Stopping after a 100 yards and 50 Big Bois

    ROUND 2

    • Dead Bugs (Hard Count only going to the 50)

    ROUND 3

    • LBXs (Hard Count)

    Mosey back to the end zone

    COT

    A man must be sharpened like a knife blade

    Both a man and a knife are made to cut, but neither can be Effective until properly honed.

    A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-Effective as a Leader and ill-Prepared for the Obstacles he will face in his life.

    Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with Leadership . The HIM acts as the Stone to the younger man’s Blade , providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

    That’s a wrap

    -Lumbergh

  • (11.18.21) SUH-Plex


    AO: >Gauntlet

    QIC: > Lumbergh

    PAX: > Kiwi, Stray Cat, Free Lunch



    CONDITIONS

    > Cool, breezy, and still dark. Stars were still out, as the PAX got after a lung buster of a beatdown

    Warm Up (Circle of Pain)

    • SSH x 25 IC
    • Windmill x 15 IC
    • Scissor Arm x 15 IC
    • Third Grade Exercise x 15 IC
    • Slow High Knees x 15 IC
    • Butt Kickers x 15 IC
    • SSH x 25 IC

    Mosey to the sidelines.

    The THANG

    As many rounds as possible before mosey back to Endzone for COT.

    ROUND 1

    Each PAX completes the below, while the others do 10 Merkins and run to the other side of the field and back, continue till it’s your turn

    • 25 curls
    • Run 400 meters
    • Tag the next man to start
    • Round 1 complete when Q finishes and calls recovery

    ROUND 2

    Each PAX completes the below, while the others do 10 Squats and run to the other side of the field and back, continue till it’s your turn

    • 25 OH Presses
    • Run 400 meters
    • Tag the next man to start
    • Round 2 complete when Q finishes and calls recovery

    ROUND 3

    Each PAX completes the below, while the others do 10 Side Floor Press (each side) and run to the other side of the field and back, continue till it’s your turn

    • 25 Rows
    • Run 400 meters
    • Tag the next man to start
    • Round 2 complete when Q finishes and calls recovery

    ROUND 4 (we didn’t make it to this one)

    Each PAX completes the below, while the others do 10 Big Bois and run to the other side of the field and back, continue till it’s your turn

    • 25 Block Up Leg Raises
    • Run 400 meters
    • Tag the next man to start
    • Round 2 complete when Q finishes and calls recovery

    Mosey back to Endzone!

    6MOM

    > Finished on the 6,

    • Big Bois x 30 IC

    Moleskin

    What would you tell your younger self?

    Recently I came across a post from NFL football player and Portland native, Ndamukong Suh. He said knowing what I’ve learned now and what it takes to be a success, if he knew he wouldn’t make it to the NFL and needed to find a new path, what would he tell his younger self?

    1. Build Relationships with purpose. Don’t be afraid to find mentors. Everybody needs a guide. Align yourself with like minded peers, who have long term goals that match yours. Hard work gets you ahead, if it’s shared with the right people.
    2. Become self sustainable. Freedom is defining your own future. If you’re in debt or hitching your success to someone else, that choice disappears. Take help when needed, but make sure you aren’t totally relying on others to achieve your goals.
    3. Be passionate about what you do. Find something you’d love doing, even without the paycheck. Would you wake up excited and committed to do this thing if you weren’t worrying about money? For me, this would be construction.
    4. Have an employer mindset. Start as an employee, become an employer. The jump from employee to employer is the gap between a paycheck and ownership. If you focus on the employer mindset from the start, you’ll be learning everything you need to make that move.
    5. Integrity above all else. Integrity is about reliability, follow through, and execution. Be reliable and eventually you’ll become invaluable. Follow through on your promises and you’ll be trusted. Execute well and you’ll get more responsibility.
    6. Patience in all aspects of life. This was the greatest lesson from my time with Buffett. I was a very impatient youth until I realized it’s the long term that matters. Being patient means being forward thinking, living in the present to plan for the future.

    > That’s a wrap, Lumbergh

  • (11.08.21) – Parking Lot Pounder

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Bob Evans, Walkman, Steamy Nix, Free Lunch, Kiwi, Samurai

    Conditions

    Steamy cold morning! First beatdown of the fall in the 30s.

    Warm up

    • SSH x 20 IC
    • Imperial Walkers x 10 IC
    • 3rd Grade Exercise x 10 IC
    • Monkey Humpers x 10 IC
    • Scissor Arms x 10 IC
    • Halos x 10 IC

    The Thang

    Mosey to the parking lot by the stadium with coupon

    • Start at the top of the lot
    • 5 curls, 5 squats, 5 OH presses, 5 Block up leg raises
    • Run to the bottom
    • 5 burpees
    • Run back to the top, add 5 reps (each round)
    • Repeat (top of the ladder is 5 rounds, then begin dropping 5 reps each round)

    Mosey to the Lightning Rod

    6MoM

    • 20 Dead Bugs x IC
    • 10 Outlaws x IC (both directions)
    • LBCs x 20 IC
    • CBLs x 20 (reverse crunch)
    • 10 American Hammers x IC

    COT

    Disturbance To The Status-quo

    Leaders influence movement to advantage

    A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

    The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

    That’s a wrap

    -Lumbergh

  • (11.03.21) – Flat Tire Foley

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Free Lunch, Dockers, Danish

    Conditions

    Surprisingly dry day!

    Warm up

    • SSH x 25 IC
    • Third Grade Exercise x 15 IC
    • Slow High Knees x 10 IC
    • Fast High Knees x 10 IC
    • Monkey Humpers x 10 IC
    • Windmill x 15 IC

    The Thang

    Mosey to the football field. Each round PAX adds a new exercise and increases that movements reps by 5 more than the previous round.

    • 5 Burpees, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, 50 SSH, Run to the other endzone and back

    Mosey back to the Lightning Rod

    6MoM

    • 10 Flutter Kicks x IC
    • 10 Flutter Jacks x IC
    • 10 Scissor Kicks x IC

    COT

    Simple ask, went around the circle and shared a personal anecdote of something we’ve experienced recently. Topics such as, God’s plan in even the smallest of moments/things, Importance of sleep, Making time for self development/health, Joy of working on something bigger than your job/role/responsibility and the value you pull from it.

    Challenge yourself today to reflect!

    That’s a wrap

    -Lumbergh

  • (10.30.21) – Courtyard Clockwork

    AO: LavaField

    QIC: Lumbergh

    PAX: Herbie, Slumberkins

    Conditions

    Dry and windy with the early sun rising overhead.

    Warm up

    • SSH x 20 IC
    • Seal Claps x 10 IC
    • Arm Circles x 10 IC (Fwd & Bkwd)
    • 3rd Grade Exercise x 10 IC
    • Windmill x 10 IC
    • Simple Quad Stretch x OYO

    The Thang

    Mosey to the courtyard

    • Start at one corner
    • One curl
    • Rifle carry to the next corner (long way)
    • One weighted squat
    • Weighted lunge walk (short way)
    • One Overhead Press
    • Rifle Carry to the next corner (long way)
    • One leg raise (while block pressed up)
    • Shoulder rack to other corner
    • Repeat, adding 5 reps each round (Round 1 one rep, Round 2 five reps, Round 3 ten reps, Round 4 fifteen reps)
    • After 4 rounds, PAX does a mosey lap around the courtyard, wall sit until six is in
    • Repeat rounds but start at twenty reps, adding 5 reps each round (eliminate the rifle carrys in this cycle)

    Mosey back to the end zone

    6MoM

    • 20 LBCs x IC
    • 20 Flutter Jacks x IC
    • 20 Flutter Kicks x IC
    • 10 American Hammers x IC
    • 20 Big Bois x IC EC
    • 10 Frozen Glute Bridge x IC

    COT

    Prayer for today

    Dear Heavenly Father,

    I struggle with worry. So many times throughout my day I catch myself thinking about my problems. I know focusing on my troubles isn’t healthy, but I can’t seem to stop worrying no matter how hard I try. Help me put an end to worry in my life and find peace through Jesus.

    Lord, I choose to let my mind dwell in your goodness today. When I start worrying again, help me turn my thoughts back to you by reminding me of your promises. Jesus gave us his peace so that we could live free from worry. John 14:27 says, “Peace I leave with you; my peace I give you.” Let the peace of Jesus overflow in my life. His peace is more powerful than my worrying.

    When the cares of my heart are many, I will turn to you. I will rest in your presence and let your Holy Spirit comfort me. Thank you for your Word that says I don’t have to worry about anything. (Philippians 4:6)

    In Jesus’ Name I pray, Amen.

    That’s a wrap

    -Lumbergh

  • (10.26.21) – Hop, Squat and Drop

    AO: THE Gauntlet

    QIC: Lumbergh

    PAX: Kiwi, Walkman, Stray Cat, Free Lunch, Kraut (F3GrandRapids)

    Conditions

    Dark, slight chill in the air, little drizzle….perfect gloom for a crushing beatdown!

    Warm up

    • SSH x 20 IC
    • Seal Claps x 10 IC
    • Arm Circles x 10 IC (Fwd & Bkwd)
    • Scissor Kicks x 10 IC
    • Flutter Jacks x 10 IC
    • Windshield Wipers x 10 IC
    • World’s Greatest Stretch x 5 (alternate to other leg)
    • Fold Overs x 5 IC

    The Thang

    Mosey to the bike racks, split PAX into teams of two

    Round 1

    • First group, lines up at one end of bike racks
    • Hop overs, snake thru till all racks have been hopped over (other PAX hold squat till it’s your turn)
    • Complete 20 squats
    • Second group starts at the adjacent stairs, Broad jump down and back up (3 times)
    • Run back to bike racks and switch with your partner
    • If partner 1 hasn’t finished, hold wall sit until they finish

    ROUND 2

    • First group, lines up at one end of the bike racks
    • Bear crawl under racks, snake thru till all racks have been hopped over (other PAX hold plank till it’s your turn)
    • Complete 20 merkins
    • Second group starts at the adjacent stairs, Burpee Broad jump down and back up (2 times)
    • Run back to bike racks and switch with your partner
    • If partner 1 hasn’t finished, hold wall sit until they finish

    ROUND 3

    • First group, lines up at one end of the bike racks
    • Slalom Spints around racks, snake thru till all racks have been hopped over (other PAX hold six inches till it’s your turn)
    • Complete 20 rows (pick a rack near the start and out of the way)
    • Second group starts at the adjacent stairs, Run down and back up (6 times)
    • Run back to bike racks and switch with your partner
    • If partner 1 hasn’t finished, hold wall sit until they finish

    ROUND 4

    • PAX comes together, drops into Wall Sit
    • Arms Straight out, tap your knees x 10 IC
    • Arms Straight out, tap above your head x 10 IC
    • Seal Claps x 10 IC
    • OH Press x 10 IC
    • Recover

    Slow mosey back to the track, shake out the legs and pick up the six

    6MoM

    • 25 Leg Raises x IC EC
    • 10 Frozen Glute Bridge x IC
    • 25 Dead Bugs x IC EC (each leg, total of 50)
    • 10 Active Glute Bridge x IC
    • 25 Big Bois x IC EC
    • 10 Frozen Glute Bridge x IC
    • 25 Heal Taps x IC
    • 10 Active Glute Bridge x IC

    COT

    Discipline

    “It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” – Tony Robbins

    Identify what matters to you, what and how you’ll work towards meeting those goals, and get after it consistently. Our mission here is to support our brothers in that discipline based on how they want us to provide it. What we observe here is a small piece of the puzzle. Be direct with each other, build those individual bonds that only brothers have and help each other be your best self.

    Short and sweet b/c I gotta beat feet to get to my first meeting of the day.

    That’s a wrap

    -Lumbergh

  • (09.28.21) – ACCOUNT for all the Rounds

    AO: Gaunlet

    QIC: Lumbergh

    PAX: Herbie, Free Lunch

    Conditions

    A bit damp, a bit gloomy, a perfect day for a beatdown

    Warm up

    • SSH x 20
    • 3rd Grade Exercise x 15
    • Slow High Knees x 15
    • Monkey Humpers x 10
    • Scissor Arms x 15
    • Windmill x 15
    • SSH x 20

    Mosey to track (lined up with the end zone)

    The Thang

    Round 1

    • Run 400 meters
    • Bear Crawl 25 yards (side bear, side bear opposite way, crawl bear)
    • 25 Peter Parkers (first 2 rounds stay down, second two rounds do the merkin and knee to elbow in the up position)
    • Rinse and repeat for a 100 yards

    Round 2

    • Split Leg Lunge Walk 25 yards (side lunge, side lunge opposite way, reversal lunge)
    • 25 Bonnie Blairs (50 easy count)
    • Rinse and repeat for a 100 yards

    Round 3

    • Broad Jumps 25 yards
    • 25 X-factors (50 easy count)
    • Rinse and repeat for a 100 yards

    COT

    Measures of Accountability

    Standards

    True Accountability starts with a Standard, which is an objective measure of performance or behavior. To be Effective, it must be inarguable. If it contains any subjective wiggle-room then it is not a Standard.

    A good example of an objective and inarguable Standard is the LBZ, a man’s daily weight and FUPA as provided by his properly calibrated bathroom scale and two-dollar tape measure. My pants might lie to me and the mirror will tell me what I want it to say, but there is no bargaining with the LBZ–it is either higher today than it was yesterday, or it isn’t.

    Enforcement

    Enforcement is an external force that applies a Standard. A Standard without Enforcement is like a nail without a hammer. It avails nothing. Enforcement requires the intercession of another person to measure one’s actual performance or behavior against the Standard he previously agreed to set for it. No man can hold himself Accountable. If that were possible people would not need Accountability to maintain desirable performance and behavior. We would all just simply straighten ourselves out and fly right. While self-correction might work for a moral failure it can’t work for a Blind Spot. A Blind Spot is a nail that needs a hammer.

    Without Enforcement, a man’s Blind Spots will lead him to continually lower his own Standards to meet his own declining performance until both meet at the bedrock of his life. Knowing that, the HIM relies on Enforcement to arrest this free-fall as early as possible so that he may get back on track as quickly as possible. This requires another man to cover your Blind Spots for you by watching you step on the scale or inspecting your computer to see what you’ve been looking at.

    Lately, I’ve been approached by several PAX for several reasons, advice, complaints, distaste, support, etc. My point with the message today, is to remind all of us our mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We must first trust each other to support each other, we have to honor positive intent but also need to be very clear what our personal goals are and how they might differ than the mission of F3. Accountability is given thru permission, defined by standards, and only then can they be enforced.

    That’s a wrap.

    -Lumbergh