F3 Oregon Territory Tools

Author: Lumbergh

  • (06.24.23) – Cleveland Rocks

    AO: LavaField

    QIC: Lumbergh

    PAX: Kikiwaka, Sparky, Atlas, Rip, Unicorn, Monarch

    Conditions

    Sunny and 59F, perfection!

    Warm up

    • SSH x 20
    • Don Quixote x 10
    • 3rd Grade Exercise x 10
    • Forward Arm Circles x 10 (little to 5, big to 10)
    • Backward Arm Circles x 10 (little to 5, big to 10)
    • Monkey Humpers x 10
    • Halos x 10

    Mosey to the center of the field

    The Thang

    WAGON WHEEL

    • PAX Runs 400m (rd 1), PAX Runs Stadium (rd 2), continue alternating as you complete the rounds
    • PAX starts in the center with 5 Merkins, then goes out to each spoke of the wagon wheel, complete the identified exercise, then return to the middle, complete 5 Merkins, and repeat until all stations are completed. Each round thereafter, PAX adds 5 reps to the outside exercises, Merkins stay at 5.
    • 10 Squats
    • 10 Mountain Climbers (HC)
    • 10 Big Bois
    • 10 Block ups
    • 10 OH Press

    Each round PAX adds 5 reps every time completed

    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 wrap,

    Lumbergh out!

  • (05.20.23) – Clock is ticking!

    AO: LavaField

    QIC: Lumbergh

    PAX: Goon

    Conditions

    Beautiful sunny start to the weekend!

    Warm up

    • SSH x 20 IC
    • Seal Claps x 10 IC
    • Halos x 10 IC
    • 3rd Grade Exercise x 15 IC
    • Slow High Knees x 10 IC
    • Monkey Humpers x 10 IC
    • Windmills x 10 IC
    • Scissor Arms x 10 IC

    Mosey to field

    The Thang

    BUY IN: One Mile (4 laps). Before you do any workout circuit, PAX must run a mile.

    Mosey to bleachers.

    • 100 Squats
    • 100 Monkey Humpers
    • 100 Step Ups (HC)
    • 10 Runs up the stadium around the back and to the front
    • Dealers choice on what order

    BUY IN: One Mile (4 laps).

    Mosey to the middle of the field. Setting up five cones, one in the center of the field, the rest 20 yards away from center creating an ‘X’.

    PAX starts in the center and always returns to the center station after visiting each station. Every time the PAX returns to the center of the field –> 5 Merkins (EVERYTIME)

    • Start with your Merkins
    • RUN to the first station do the work, Bear Crawl back to center
    • Continue thru this rotation, until all stations have been visited
    • Start next round by adding 5 more reps to each station, Merkins remain 5 reps always
    • Station 1 – Big Bois
    • Station 2 – BDE Burpees
    • Station 3 – Double Leg Raises (without touching the ground)
    • Station 4 – Plank Shoulder Taps (HC)

    COT

    HABITS
    We are the product of our habits. I heard this the other day and just outright hit differently. I’ve heard many things that hit on the same idea but the way this one is framed just resonated with me. Often times I’ve approached my life focusing on what habits I needed to change or what habits I needed to adopt to get to the goals and man I looked to be. However, this thought process allows to consider what I’m doing and how its shaped me and instilling habit forming changes, I can easily get to the man I aspire to be.

    Lumbergh Out!

  • (04.15.23) – SPRING into action!

    AO: LavaField

    QIC: Lumbergh

    PAX: Kikiwaka, One Cent, Prodigy, Ghost, MadDog, Blue Steel, Output

    Conditions

    Sunny Spring day in Happy Valley!

    Warm up

    • 1200m lap
    • SSH x 15
    • 3rd Grade Exercise x 15
    • Daisy Pickers x 5 (each leg)
    • Quad Stretch x 5 (each leg)
    • Downward Dog x 5
    • Calf Stretch x 5 (each leg)
    • Slow High Knees x 10
    • SSH x 15

    The Thang

    Line the PAX up the endzone

    Round 1:

    • 100 Straight Leg Freddie Mercuries (EC)
    • All out 100 yards and mosey back
    • 100 Flutter Kicks (HC)
    • All out 100 yards and mosey back
    • 100 Scissor Kicks (HC)
    • All out 100 yards and mosey back

    Round 2: Head to the Bleachers

    • 50 Decline Merkins
    • Sprint up the stairs and down the back side x2 , return to original spot
    • 50 Dips
    • Sprint up the stairs and down the back side x2, return to original spot
    • 50 Incline Merkins
    • Sprint up the stairs and down the back side x2, return to original spot

    Round 3:

    • 100 Curls
    • Run 100 yards and back @ 100% pace
    • 75 Two Hand Rows
    • Run 100 yards and back @ 75% pace
    • 50 OH Presses
    • Run 100 yards and back @ 50% pace
    • 25 Man Makers
    • Run 100 yards and back @ 25% pace

    COT

    Men are called for Community

    I wanted to take this time to share a bit about myself and be vulnerable. I’ve recognized over the last several years, thru COVID and a 100% remote work the last 2 years, my life has become much more isolated.

    We often say, Iron sharpens Iron. But the full verse from Proverbs 27:17 is ‘As iron sharpens iron, So one person sharpens another.’ We are called to share in community with other men. I realize how much I truly lack close relationship with other guys. I’ve been praying and asking for someone to come in and help me regain this connection but soon realized that wasn’t what God was calling me to do. After seeing several different moments over the last 6 months, and many, many conversations with M, I finally reached out to buddy at church for help and conversation.

    I’m proud to say that this is helping. My purpose in sharing this today is to let you know that no man (person) is fine at all times, regardless of how good the situation is perceived or sometimes what is quickly said, for those that are in your life that you care about, check in with them. When they answer the question of ‘how are you’ with a quick ‘Good, thanks’, press in and ensure that’s the case. When the answer is hesitated on, that is also a good measure for leaning in.

    Are care about you all. Let’s keep building our selves up

    That’s a wrap

    -Lumbergh

  • (03.11.23) – Style Miles!!

    AO: LavaField

    QIC: Lumbergh

    PAX: Goon, One Cent, Blue Steel, Steamy Nix, Houdini

    Conditions

    A great partly sunny morning

    Warm up

    • SSH x 20 IC
    • Imperial Walkers x 10 IC
    • 3rd Grade Exercise x 10 IC
    • Windmills x 10 IC
    • Butt Kickers x 10IC
    • Scissor Arms x 10 IC
    • Runners Lunge x 10 IC (each leg)
    • Runners Hamstring x 10 IC (each leg)

    The Thang

    RUN a Mile for composed speed (not for pace, but pushing)

    Pickup the six until complete, follow the circuit below:

    • 10 Monkey Humpers
    • 10 Merkins
    • 20 Dead Bugs (each leg easy count)

    Mosey to the stadium

    As a PAX, run up stadium, down the back side and back up

    • First round one step at a time, second round two steps at a time (till finished)

    Next is ANIMAL style:

    • Bear crawl up the stairs
    • Bear crawl over to the back stairs
    • Bear crawl down the stairs
    • Mosey back
    • Frog Hop up the stairs
    • Frog Hop up over to the back stairs
    • Frog Hop down the stairs
    • Mosey back
    • Donkey Kick up the stairs
    • Donkey Kick over to the back stairs
    • Donkey Kick down the stairs
    • Mosey back

    RUN 10 yard incremental gasser (finishing on a 100 yards and back)

    6MoM

    • Leg UP rope climb x 20 IC
    • Freddie Mercury’s x 20 IC
    • Hold the six x 20 IC

    COT

    Quality of those people around you

    You are what you eat. Right??? How many times have we’ve heard this before, the point to me is that your surroundings, your people, your environment shapes you. Are you happy? Are you disappointed? Are you fulfilled?

    I’m not. Why? How many times have we slowed down to challenge our environment the same way we challenge ourselves? Do you feel that you press the people, the community, the REST, in the same manor you JUDGE yourselves?

    My hope today is that we can challenge our status quo, not internally but externally.

    That’s a wrap

    -Lumbergh

  • (02.11.23) – Courtyard’s love coupons too!

    AO: LavaField

    QIC: Lumbergh

    PAX: One Cent, Leprechaun, Blue Steel, Steamy Nix

    Conditions

    Perfect!

    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
    • Halos x 10 IC

    The Thang

    Merkin Mile

    • 25 Merkins
    • Run 400m
    • Four times!!

    Mosey to End Zone

    Side Bar for the win

    • Grounded side plan, bring legs to a 45 degree angle
    • Pulse points out x 20 IC
    • Pulse point back x 20 IC
    • Small circles forward x 10 IC
    • Small circle backward x 10 IC
    • Big circle forward x 10 IC
    • Big circle backward x 10 IC
    • (flexed foot) Forward bicycle x 10 IC
    • (flexed foot) Backward bicycle x 10 IC
    • Rainbow taps x 10 IC
    • then FLIP to the other side

    Stay in the EndZone

    • Bear Crawl (30 yards and mosey back)
    • Broad Jump (15 yards and mosey back)
    • Lunge Walk Right (30 yards)
    • Lunge Walk Left (30 yards back)
    • Repeat 4 rounds

    Core DOWN

    • Freddie Mercuries x 10 IC
    • Freddie Fuxx x 10 IC
    • Big Boi Frogs x 10 IC
    • LBCs x 10 IC (feet on ground)
    • Hold 6 inches x 10 IC

    COT

    Prayer for today

    Lord,

    Be our guide and our protector on the endeavors that lay before us. Watch over us, protect us, and shield us safely back to our loved ones. Allow this weekend to safely fulfill our worldly needs. Keep the players that entertain us safe, healthy, and accepting of your result. Allow this weekend to be full of fun but never forgotten of God’s only son. We are here b/c of you sacrifice and serve your purpose till you call us home. Forgive us, love us, know us.

    In your name we pray,

    AMEN

    That’s a wrap.

    Lumbergh

  • (01.21.23) – Forrest Gump has nothing on us!

    AO: LavaField

    QIC: Lumbergh

    PAX: Kikiwaka, One Cent, Blue Steel, Goon, Leprechaun

    Conditions

    Cold and foggy, the Portland way!

    Warm up

    • 1200m lap
    • SSH x 15
    • 3rd Grade Exercise x 15
    • Daisy Pickers x 5 (each leg)
    • Quad Stretch x 5 (each leg)
    • Downward Dog x 5
    • Calf Stretch x 5 (each leg)
    • Slow High Knees x 10
    • SSH x 15

    The Thang

    Line the PAX up the endzone

    Round 1:

    • 100 Freddie Mercuries
    • Sprint 100 yards and mosey back
    • 100 Flutter Kicks (HC)
    • Sprint 100 yards and mosey back
    • 50 Side Crunches (Each Side)
    • Sprint 100 yards and mosey back

    Round 2: Head to the Bleachers

    • 50 Step Ups (25 each leg)
    • Sprint up the stairs and down the back side, return to original spot
    • 50 Squats
    • Sprint up the stairs and down the back side, return to original spot
    • 50 Monkey Humpers
    • Sprint up the stairs and down the back side, return to original spot

    Round 3:

    • 100 LBX’s
    • Run 400m @ 100% pace
    • 75 LBC’s
    • Run 400m @ 75% pace
    • 50 Leg Raises
    • Run 400m @ 50% pace
    • 25 Big Bois
    • Run 400m @ 25% pace

    COT

    2023 Goal Check In

    Check in with the PAX to see what is going right or challenged thus far with their goals. Also, looking to see if some don’t have any goals yet, help them to unlock potential.

    That’s a wrap

    -Lumbergh

  • (01.04.23) – Courtyard’s love coupons too!

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Red Curry, Free Lunch, Goon

    Conditions

    36 degrees and wwwwwwwwwwwwwwwwwindy!

    Warm up

    • Mosey to the parking lot to round about and back
    • 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
    • Alternating shoulder taps
    • Simple Quad Stretch x OYO

    The Thang

    BENCHES:

    • 5 Curls
    • 5 Box Jumps
    • Rifle Carry to Bike Racks

    BIKE RACKS:

    • 5 OH Press
    • Cowboy Hop Each Rack (alternating sides)
    • Weighted Lunge Walk Back to the Lightning Rod

    LIGHTNING ROD:

    • 5 Block Up Leg Raises
    • 5 Squats
    • Racked Carry to Benches, repeat adding 5 reps more each round

    Optional 10 merkins, 10 Burpees (dealer’s choice, as many PAX have a monthly goal)

    Final shake out mosey: Mix in high knees and booty kickers, side shuffle each direction, and back pedal mosey back to LR

    6MoM

    • 10 LBCs x IC

    COT

    Prayer for today

    Dear Heavenly Father,

    It’s a new year, new possibilities. I pray today that we find our strength not from within us but from the gifts you’ve blessed us with. Lord draw discipline, devotion, and dedication to continue the lifelong evolution of becoming better men. Help us to fight the fartsack and join our brothers in the gloom as often as possible. Help us to see goals that push and moves us further in this journey. Inspire us to reach out to our community to make this world better in your name.

    We lift this up to you today in your Son’s name,

    AMEN

    That’s a wrap

    -Lumbergh

  • (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

  • (12.17.22) – Don’t Run Out of Gassers

    AO: LavaField

    QIC: Lumbergh

    PAX: Kikiwaka, Cliffhanger, Blue Steel, Output

    Conditions

    Great start to the holiday season!!

    Warm up

    • 400m lap
    • SSH x 15
    • 3rd Grade Exercise x 15
    • Slow High Knees x 10
    • Monkey Humpers x 10
    • Scissor Arms x 10
    • Alternating Shoulder Taps x 10
    • SSH x 15

    The Thang

    Line the PAX up the endzone

    BMS Gassers (20 yard intervals, 3 total rounds)

    • Run a 100 yards and back
    • 100 Big Bois
    • Run 80 yards and back
    • 80 Big Bois
    • Run 60 yards and back
    • 60 Big Bois
    • Run 40 yards and back
    • 40 Big Bois
    • Run 20 yards and back
    • 20 Big Bois
    • Continue with Merkins (reps = 1/2 distance –> 100 yards, 50 merkins) and then Squats (reps = 2x distance –> 100 yards, 200 squats)

    COT

    Something to consider during this season

    While different life stages usually come with new friends, that doesn’t mean you have to leave your beloved old friends behind. There are many ways to continue this life journey side-by-side.

    Recently a well know celebrity, tWitch took his life. On the surface he appeared like the Hollywood dream, caught his break, made it into a career, a beautiful loving family, and the world clamoring. An yet, it wasn’t enough to keep him here with us. Today I offer up a couple of ways and approaches to consider your relationships, especially in this season:

    • Invite them into new activities (F3)
    • Stay current and interested in their lives
    • Set aside negative emotions
    • Hold a place for them in your life

    That’s a wrap

    -Lumbergh