F3 Oregon Territory Tools

Author: goonf3

  • 06.22.2023 – 40 for 4

    AO: The Paddock [OTB]

    QIC: @Goon

    PAX: @Blue Steel, @Steamy Nix

    Conditions: 54deg, w/ a beautiful sunrise

    PRINCIPLES | DISCLAIMER | MISSION

    Warm-O-Rama

    SSH – IC – 30

    Imperial Squat Walkers – IC – 10

    Don Quixotes – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Toy Soldiers – IC – 10

    Arm Circles Forward – IC – 20

    Arm Circles Backward – IC – 20

    Scissor Claps – IC – 10

    Slow Merkins – IC – 10

    MOSEY around the track for a lap

    Extra Lil 1/2 THANG:

    1 PAX would call an exercise for the other PAX while they flipped the tire over 3 times.

    We did Burpees, Merkins & Monkey Humpers

    • [YHC can’t resist tire flipping when it’s just sitting there waiting to be flipped over & over.]

    The THANG:

    (20 Exercises per sideline, 40 total each)

    Round 1: Burpees & Sprinting

    20 Burpees — Sprint to the 20 yard line — 20 Burpees — Sprint back.

    Round 2: Squrls & Coupon Carries

    20 Squrls* — Coupon Carry to the 20 yard line — 20 Squrls* — Coupon Carry back.

    Round 3: Overhead Presses & Rifle Carries

    20 Overhead Presses — Rifle Carry to the 20 yard line — 20 Overhead Presses — Rifle Carry back.

    Round 4: X-Factors, Bear Crawl & Crawl Bear

    20 X-Factors (HC) ** — Bear Crawl to the 20 yard line — 20 X-Factors (HC) ** — Bear Crawl back.

    • [We all got through the 4 rounds, plus a little extra credit here & there to pick up the 6!]

    MoM:

    Mountain Climbers – IC – 20

    Low Plank Jacks – IC – 10

    J Lo’s – IC – 10

    Jane Fondas – IC – 10 (each leg)

    COT:

    James Clear Quotes from his 3-2-1 email:

    • “Your problems adjust to their true level of importance after a hard workout and a good night of sleep.”
    • “It’s rarely doing the work that is hard, it’s starting the work. Once you begin, it’s often less painful to continue working. This is why—in the beginning—it is often more important to build the habit of getting started than it is to worry about whether or not you are doing enough.”
    • [Had some great mumble about just simply doing things & simply getting started. Just do it. Don’t complicate things.]

    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.
    • Brewery Series 5K in Bend this Saturday
    • Day Hike on Hood, this Saturday. Led by Output
    • Expansion:
      • Beaverton – Steamy Nix, this Saturday Q. Current AO name is The Deep End.
      • 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
      • 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
      • Muddy Dash – Sunday, September 10
    • [Discussed best practices for getting announcements out to entire group & possible on a calendar.]

  • 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]

  • 06.06.2023 – Bauer-Hero WOD

    AO: Oakery

    QIC: @Goon

    PAX: @Ghost @Output @Coinage

    Conditions: 49deg, clear.

    MISSION

    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.

    | PRINCIPLES | DISCLAIMER

    Warm-O-Rama

    SSH – IC – 30

    Imperial Squat Walkers – IC – 10

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Toy Soldiers – IC – 10

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Arm Circles Forward – IC – 20

    Arm Circles Backward – IC – 20

    Halos – IC – 10

    Slow Merkins – IC – 10

    The THANG

    2 minute Elbow Plank

    13 Burpees

    18 COUPON Swings

    31 Push-Ups

    53 COUPON Squats

    53 Burpees

    31 COUPON Swings

    18 Push-Ups

    13 COUPON Squats

    2 minute Wall Sit

    MoM:

    Frozen Freddys – IC – 10

    Jane Fondas – IC – 10 (each leg)

    Flutter Kicks – IC -25

    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.

    —

    Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.

    We first found this workout posted on Instagram by a user named Britney @twinmomfit4life, who said, “I am a daughter of a retired Houston Police Officer. Hearing about this and reading about office Bauer broke my heart. I decided that I wanted to honor his memory using equipment I had at my house. Officer Bauer was 53, he served with CPD for 31 years and he was murdered on 2/13/18.” In her post, Britney thanked Coach JK McLeod @jk139 for “tweaking the WOD I had in mind to make it more Hero WOD status!”

    —

    The secret of getting ahead is getting started.

    • Mark Twain

    Perfection is Procrastination Masquerading as Quality Control

    • Chris Williamson

    Not everything we do is going to be pretty, or even right. But it’s the action of doing & trying that really moves the needle. Just do it!

    This hits home for me with leadership. Just try things. See what sticks. Learn from what doesn’t. Bottom line, just do things.

  • 05.31.2023 – 1st & 10

    AO: Lightning Rod

    QIC: @Goon

    PAX:  @Stray Cat, @Red Curry

    DR:  @Mr Potato Head (Nantan of Inland Empire), @Trenta (Lahar)

    Conditions: 46deg with a great sunrise

    MISSION | PRINCIPLES | DISCLAIMER

    The mission of F3 Nation 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 – 31

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Toy Soldiers – IC – 10

    Arm Circles Forward – IC – 20

    Arm Circles Backward – IC – 20

    Partner Arms – OMC – 10sec

    Slow Merkins – IC – 10

    Slow Squats – IC – 10

    • MOSEY around corner to first blocks

    Imperial Squat Walkers – OYO – 10

    X-Factors – OYO = 10

    Perfect Merkins – OYO – 10 (hand release & shoulder tap)

    Burpee Box Jumps – OYO – 10

    Pickup 6 = Hold plank

    • MOSEY to the field

    THANG:

    Using the football field for 10 yard increments.

    Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.

    Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30.

    Repeat until all 100 yards and 11’s have been completed.

    • [Picked up the 6 until all was complete. Damn Mr. Potato Head is fast!]

    MoM:

    Mountain Climbers – IC – 25

    Plank Jacks – IC – 20

    Pickle Pounders – IC – 20

    J Lo’s – IC – 20

    Jane Fondas – IC – 10 (each leg)

    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.

    The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, by Michael Easter

    Scientists in the United Kingdom recently found that our brain has a trancelike “autopilot” or “sleepwalking” mode. Once we’ve done something over and over, our mind zones out of whatever old thing it’s doing. Instead of being present and aware, we’re far more likely to be lost somewhere inside our noggin. We’re planning what we’ll eat for dinner, wondering when the new season of that one show comes out, speculating about our office frenemy’s salary. We live in a state of constant mental churn and meaningless chatter.

    My months of preparation changed much of that. New situations kill the mental clutter. In newness we’re forced into presence and focus. This is because we can’t anticipate what to expect and how to respond, breaking the trance that leads to life in fast forward. Newness can even slow down our sense of time. This explains why time seemed slower when we were kids. Everything was new then and we were constantly learning.

    …

    This slowing down of time is something Parrish told me happens in misogi. “I become incredibly focused on the task at hand,” he said.

    “When I look back on a misogi that was a few hours it will seem like days, because I remember every detail.”

    Additionally, stepping outside our comfort zone to learn useful skills that require both mind and body alters our brain’s wiring on a deep level. This can increase our productivity and resilience against some diseases.

    …

    Having too little of the stuff is connected to neurodegenerative diseases like Alzheimer’s. Researchers at the University of Michigan, for example, found that dementia significantly dropped in people who dedicated more of their lives to learning. The fascinating part about that study was that dementia went down in the learners even though their rate of diabetes, a condition that increases the odds of developing dementia, went up. Which basically suggests that dedicating ourselves to learning new things could help offset some of our poor habits.

    • [Great mumble chatter around how this affects each PAX’s lives.]

    ANNOUNCEMENTS:

    • Had a great CSAUP last weekend. CSAUPs open for any & all to lead.
    • Timberline Trail in August.

  • 05.30.2023 – 1st & 10

    AO: Oakery

    QIC: @Goon

    PAX:  @Output, @Coinage

    Conditions: 46deg & overcast

    MISSION | PRINCIPLES | DISCLAIMER

    The mission of F3 Nation 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

    Don Quixotes – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Leg Swings – OYO

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    Slow Merkins – IC – 10

    MOSEY 2 laps

    THANG:

    Marked the parking lot in 10 yard increments/2 parking spaces with cones.

    Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.

    Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30.

    Repeat until all 100 yards and 11’s have been completed.

    • [PAX picked up the 6 to finish together.]

    Extra Lil THANG:

    Catch Me If You Can Style – Wall Sits

    PAX hold wall sits. 1st PAX drops for 5 BBSs & tags next PAX.

    Repeato till all 3 PAX went through twice.

    Wall Sit variations at each tag: Cherry Pickers, Night Clubs, Toes Up.

    MoM:

    Mountain Climbers – IC – 30

    Plank Jacks – IC – 10

    Jane Fondas – IC – 10 (each leg)

    Hello Dollies – IC – 7

    COT:

    The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, by Michael Easter

    Scientists in the United Kingdom recently found that our brain has a trancelike “autopilot” or “sleepwalking” mode. Once we’ve done something over and over, our mind zones out of whatever old thing it’s doing. Instead of being present and aware, we’re far more likely to be lost somewhere inside our noggin. We’re planning what we’ll eat for dinner, wondering when the new season of that one show comes out, speculating about our office frenemy’s salary. We live in a state of constant mental churn and meaningless chatter.

    My months of preparation changed much of that. New situations kill the mental clutter. In newness we’re forced into presence and focus. This is because we can’t anticipate what to expect and how to respond, breaking the trance that leads to life in fast forward. Newness can even slow down our sense of time. This explains why time seemed slower when we were kids. Everything was new then and we were constantly learning.

    …

    This slowing down of time is something Parrish told me happens in misogi. “I become incredibly focused on the task at hand,” he said.

    “When I look back on a misogi that was a few hours it will seem like days, because I remember every detail.”

    Additionally, stepping outside our comfort zone to learn useful skills that require both mind and body alters our brain’s wiring on a deep level. This can increase our productivity and resilience against some diseases.

    …

    Having too little of the stuff is connected to neurodegenerative diseases like Alzheimer’s. Researchers at the University of Michigan, for example, found that dementia significantly dropped in people who dedicated more of their lives to learning. The fascinating part about that study was that dementia went down in the learners even though their rate of diabetes, a condition that increases the odds of developing dementia, went up. Which basically suggests that dedicating ourselves to learning new things could help offset some of our poor habits.

    • [Great mumble chatter about doing better with each little task to better ourselves and our habits as a whole.]

    ANNOUNCEMENTS:

    • Timberline Trail in August.
    • Leadership roles available everyone.

  • 05.19.2023 – Simple Traveler HIIT

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Rip, @Output

    Conditions: 58deg overcast

    MISSION | PRINCIPLES | DISCLAIMER

    The mission of F3 Nation 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

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 7

    Toy Soldiers – IC – 8

    Don Quixotes – IC – 10

    Arm Circles Forward, small to big – IC – 10

    Arm Circles Backward, small to big – IC – 10

    Halos – IC – 10

    Slow Merkins – IC – 10

    MOSEY to the field

    THANG: Simple Traveler HIIT

    1st Round:

    • 3 pull-ups 
    • 4 Merkins
    • 5 Coupon swings 

    Complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Then, round 1 is over. 

    Round 2:

    • 4 pull-ups 
    • 5 Merkins
    • 10 Coupon swings

    Again, complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Once you’ve done that, round 2 is over. And that leads you to:

    Round 3, which consists of:

    • 5 pull-ups
    • 6 Merkins
    • 12 Coupon swings

    Do the same as the two previous rounds.

    Chumba-Burpee  (to the song, Tubthumper by Chumbawamba)

    Start with SSH at beginning of song

    Every time they say, “I get knocked down, but I get up again” you do a burpee.

    While not doing burpees, you are continuously doing SSH.

    In the end, you will do about 27 burpees.

    • [Great mumble chatter & laughter throughout the song.]

    Platform Hill HIIT

    Different mode of transportation each round: Rifle Carry, Grip Strength Left, then Right.

    Different exercise descending 4-3-2-1 @ each platform each round: Coupon Squat, Burpee, Coupon Thrusters

    • [Each PAX got to pick an exercise for our final HIIT session.]
    • [Directly after Hill HIIT, YHC ran out to some folks on the football field to pass out flyers. They knew of F3 thanks to Ghost! They were out warming up for Ultimate Frisbee.]
    • [No time for Mary … :(]

    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.

    “Leadership begins with your behavior.

    What’s more powerful? A manager or coach or teacher who tells you the right thing to do? Or one who shows you how to live and work by example?

    People gravitate toward the standard you set, not the standard you request.”

    4 points of a leader: V.A.P.E.

    1. Vision: creating & having vision of direction.

    2. Articulation. Being able to articulate.

    3 Persuasion. Taking first step to get movement. 

    4. Exhortation: incentivizing movement

    • [F3 is here to build up male leadership to the benefit of our communities & ourselves!]
    • ANNOUNCEMENTS:

    May CSAUP: Double Ruck / Double Beatdown

    Timberline Trail: 1st weekend in August (Thurs-Sun)

    • [100% PAX attendance @ COFFEETERIA!!! — LET’S GO!]

  • 05.10.2023 – Ballsy, Wallsy & Stairsy Thangs [OTB]

    AO: Lavafield [OTB]

    QIC: @Goon

    PAX:  @Lumbergh, @Danish, @1 Cent

    Conditions: 44deg, clear & a beautiful sunrise

    MISSION | PRINCIPLES | DISCLAIMER

    The mission of F3 Nation 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

    MOSEY to the Walls

    The THANGs

    THANG 1: Wall Walk

    PAX go Balls to the Wall and hand-walk the length of the last wall to the door.

    THANG 2: Catch Us if You Can style Wall Sits

    Everyone into Wall Sits, 1st person drops to do (5) Burpees & then back to Wall Sits. 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 x4

    THANG 3: Tunnel of Love

    PAX in Balls to the Wall position creates a tunnel.

    One by one, the end PAX does a BDE Burpee & then Bear Crawls through and returns to Balls to the Wall position.

    Rinse & Repeat from one end to the other.

    Thang 4: Catch Us if You Can style Stairs

    Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees.

    Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

    Rinse & Repeat for each PAX to callout an exercise.

    Frog walk up stairs for second round.

    Thang 5: Elevens

    ELEVENS: (10 yards between each exercise)

    Jillian Michaels & BBS.

    10 yard lunge walk in between exercise & 10 yard return Herbie

    10 … 1, 9 … 2, 8 … 3, 7 … 4, …

    • [1 Cent had to bail during this one.]
    • [The group didn’t get to finish the full elevens. I think 6 & 5 was were the white rabbit finished]

    MoM:

    Mountain Climbers – IC – 25

    Pickle Pounders – IC – 20

    J Lo’s – IC – 20

    American Hammers – IC – 20

    Hello Dollies – IC – 25 (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.

    Mind over matter – if you don’t mind, it doesn’t matter … Turning a negative into a positive

    Suddenly, I had a thought that immediately changed the way I felt, that made me forget about the bruises and the exhaustion. I even let out a small chuckle. I realized that the SEAL instructors who were training me hadn’t actually done anything to me.

    They hadn’t laid a single hand on me, or forced me to do any of those sprints and lunges. They hadn’t stopped me from going to bed. They hadn’t forced me out of bed for a timed 4-mile run in the soft sand. All they did was tell me what they wanted me to do in order for me to become a SEAL. I had done all those things to myself and, more importantly, by myself. From that day on, in the two years it takes to become qualified as an operational SEAL, I continued to push myself well beyond my perceived limits, getting stronger both physically and mentally. The SEAL instructors had become like a set of braces for me, allowing me to build my mind over matter strength.

    Where does this frame of mind come from? It comes from believing in a higher purpose, focusing on our objective, and having a level of passion for something beyond reason.

    • [Good numbers for a midweek OTB at Lavafield. YHC is excited for the possibilities of regular midweek beatdowns at Lavafield.]

  • 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

    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.

    • 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!!!

  • 05.01.2023 Run & Gun

    AO: Lightning Rod

    QIC: Goon

    PAX: @Red Curry, @Stray Cat, @Rip

    Conditions: 54deg, overcast

    MISSION | PRINCIPLES | DISCLAIMER

    MISSION:

    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

    Daisy Pickers – IC – 10

    Harry Rockettes – IC – 10

    Partner Arms – OMC – 10sec

    Y-T-W – IC (6 count) – 10

    • MOSEY to Field

    Thang: Run & Gun

    • 400M Run
    • Goblet Squat – 20
    • 400M Run
    • Squat Thrusters – 20
    • 400M Run
    • Mtn Climbers – 40
    • 400M Run
    • Perfect Merkins – 20

    RINSE & REPEAT

    MARY:

    Plank Jacks – IC – 20

    J Lo’s – IC – 20

    Protractor

    COT:

    This week, I want you to help make positivity contagious. You might know someone who needs a lift. You might just see someone you don’t know who is struggling. Whether it’s a friend or a stranger, I want you to make an effort this week to make someone’s day. You don’t have to make any grand gestures, just give back a little of the positivity we create in our little village to someone who needs it.

    As we have here in F3, having training partners throughout life has benefitted me because there will always be days when we don’t feel our best. But on those days, our training partners are there to get us going and keep us moving forward. Be a training partner to someone this week, whether it’s online or in the real world.

    I hope that you’ll find that going out of your way to help someone else helps you, and that you become addicted to giving back and spreading positivity.

    • Arnold Schwarzenegger