F3 Oregon Territory Tools

Author: goonf3

  • 04.25.2023 Run & Gun

    AO: Oakery

    QIC: Goon

    PAX: @Ghost, @Output, @Coinage, @Trenta (DR from Lahar)

    Conditions: 45deg, 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

    Toy Soldiers – IC – 10

    Calf Stretches – OMC – 10sec ea leg

    Calf Raises – OYO – 10ea leg

    Partner Arms – OMC – 10sec

    Y-T-W – IC (6 count) – 10

    • MOSEY to pick up [COUPONS] & back to Flag Pole

    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

    American Hammers – IC – 20

    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

  • 04.21.2023 – The B.O.M.B.S [Guest Q by Extra Credit]

    AO: Lightning Rod

    QIC: @Extra Credit (F3 Inland Empire

    PAX: @Good, @Rip, @Stray Cat, @Free Lunch, @Red Curry

    Conditions: 45deg Nice cloudy weather

    WARM O RAMA

    SSH, Michael Phelps, Good Morning, Flying Nun Big arm circle+Hallelujah, Don Xiote, Monkey Humper

    What does the fox said song – SSH on regular lyrics  + Burpees – When the fox bark + sing what does the fox said

    4 min Mosey to the football field

    The Thang

    B. O. M.B.S
    50 Burpees with push up
    100 Overhead Preas
    150 Merkins
    200 Big Boy Sit ups
    250 Squats

    PAX 1 – workout
    PAX 2 – run across the width of the football field back and forth

    We did not finish. Have to cut off at 6.10

    4 min Mosey to the shovel flag.

    MARY

    Baby Shark song 1.33 min abs work out

    COT

    Count o Rama 6
    Name O rama
    FNG – None
    Share + Pray + Praise report

    Marriage is hard
    Divorce is hard.
    Choose your hard.

    Obesity is hard.
    Fit is hard.
    Choose your hard.

    Being in debt is hard.
    Being financially disciplined is hard.
    Choose your hard.

    Communication is hard.
    Not communicating is hard.
    Choose your hard.

    Life will never be easy.
    It will always be hard.
    But we can choose our hard.
    Choose wisely!

  • 04.20.2023 – A Few THANGS

    AO: Oakery

    QIC: @Goon

    PAX: @Ghost, @Revolution, @Coinage

    Conditions: 34deg, beautiful sunrise towards the end

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 20

    Perfect Merkins – IC (8 count) – 10

    WWIs – Up Count – 10

    Imperial Squat Walkers – IC – 10

    BDE Burpees – OYO – 5

    Hurdle Steps – IC ea leg – 10

    Harry Rockettes – IC – 10

    Toy Soldiers – IC – 10

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    Thang 1

    Dora style… 1 PAX runs, the other workouts:

    1. 200m Run – Perfect Merkins (hand release & shoulder tap) x2
    2. 200m Run – WWIs (straight legs, arms up & touch toes) x2
    3. 200m Run – Imperial Squat Walkers (Squat w/ bicycle crunch) x2
    4. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee) x2

    MOSEY to Coupons

    Thang 2

    [COUPON] Tabata Songs timer of 20secs ON + 10secs REST. Do 4 minutes then REST for 1 minute.

    Alternate SWINGS within each set. Exercises, Swings, Exercise, Swings, etc. within each 4 minute session.

    • Squrls — Swings

    MOSEY to Flag Pole

    Minutes Of MARY:

    Plank Jacks – IC – 10

    Pickle Pounders – IC – 10

    J Lo’s – IC – 10

    Hello Dollies – IC – 15 (feet in/out, off the ground)

    • [YHC greatly enjoyed being in the mix with the PAX again. It was great to meet Coinage. Glad Ghost came out for as long as he could.]

    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 Four Agreements, Don Miguel Ruiz

    Always Do Your Best – Take Action on Your Ideas

    Doing your best means to take action. You can have many great ideas in your head, but without action upon an idea, there will be no manifestation, no results, and no reward.

    5 Second Rule, Mel Robbins

    The moment you have an instinct to act on a goal, you must count down 5-4-3-2-1 and physically move or your brain will stop you.

    Exercise and health comes down to one simple rule – you don’t have to feel like it. You just have to do it.

    Your good intentions are worthless if you don’t take action.

    • [Bottom line is to just DO. It was mentioned that people ask about ways to become better at Prayer and so they resort to books and studies. Maybe instead they should just prayer.]
    • [Best way to avoid procrastination is to just DO.]

  • 03.29.2023 Moana’s Revenge

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Red Curry

    Conditions: 34deg, cold with a still frosted over field

    MISSION | PRINCIPLES | DISCLAIMER

    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 – 29

    Imperial Squat Walkers – IC – 10

    Don Quixote’s – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    Perfect Merkins – OYO – 5

    BDE Burpees – OYO – 5

    • MOSEY to field

    The Thang: Moana’s Revenge

    Beatdown consists of 3 exercises:

    –Perfect Merkin: hand release at the bottom and shoulder tap to each arm at the top

    –We’re Not Worthy (Moana style): On knees, holding coupon. Arms above head, drop coupon down forward (while holding COUPON w/ straight arms) to legs. Return up to vertical position. Add Shoulder Press.

    –BDE burpee: Burpee, Bonnie Blair, Squat – jump back into burpee

    –EMOM timer for 5 minutes.

    Every time the EMOM timer goes off, PAX do 5 X-Factors (HC)

    Round 1:

    • 30 perfect merkins
    • Bearcrawl 20yards, Mosey back
    • 20 We’re Not Worthy
    • Sprint 20yards, Mosey back
    • 10 BDE burpees
    • Backpedal 20yards, Mosey back

    Round 2, -10 reps:

    • 20 perfect merkins
    • Bearcrawl 20yards, Mosey back
    • 10 We’re Not Worthy
    • Sprint 20yards, Mosey back

    Round 3, -10 reps:

    • 10 perfect merkins
    • Bearcrawl 20yards, Mosey back

    [Picked up the 6 to finish out all 3 rounds together]

    Minutes Of MARY:

    Gas Pumpers – IC – 10 (knees to chest & back out, feet off the ground)

    Hello Dollies – IC – 10 (feet in/out, off the ground)

    Freddy Mercury – IC – 10

    COT:

    “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

    – Aristotle, Greek philosopher

  • 03.22.2023 7 Diamonds [OTB]

    AO: OTB – Paddock

    QIC: Goon

    PAX: @Blue Steel, @Steamy Nix

    Conditions: 42deg, little sprinkling throughout

    PRINCIPLES | DISCLAIMER

    Warm-O-Rama

    SSH – IC – 23

    Imperial Slow Squat Walkers – IC – 10

    Don Quixote’s – IC – 10

    3rd Graders – IC – 10

    Daisy Pickers – IC – 10

    Halos – IC – 10

    + 5 burpees for Steamy Nix showing up to circle after we started

    The Thang: 7 of Diamonds

    Using the middle of endzones & sidelines as the 4 corners of the field…

    22 Monkey Humper [BUY-IN]

    # Exercises at each corner. Ladder each lap: 7, 14, 21, 28, 21, 14, 7

    Burpees

    Bonnie Blairs

    Flutter Kicks

    Squats

    [started out with some good laughter from brass band sounds while doing monkey humpers. Good stuff.]

    [got up the ladder and then back down through 14 Bonnie Blairs. Stopped short of another round of Burpees]

    Extra THANG: Tire Flipping & Wall Sitting

    There was a tire on the track.

    PAX would get in Wall Sit at stadium.

    1 PAX would do (5) tire flips & get back into Wall Sits.

    Repeato 2 times each.

    Minutes Of MARY:

    Mountain Climbers – IC – 20

    Plank Jacks – IC – 14

    American Hammers – IC – 15

    Freddy Mercury – IC – 14

    Protractor

    COT:

    What is your legacy?

    How will the world be different and better when you’re gone?

    What mark will you have made?

    What influence will you caused?

    They say that a butterfly flapping its wings in Africa can cause a hurricane in Florida;

    Well, what hurricanes will you leave in your wake?

    “The subtle art of not giving a fuck“ by Mark Manson

  • 03.22.2023 Old Gobbler Challenge

    AO: Lightning Rod

    QIC: Goon

    PAX: @Free Lunch, @Stray Cat, @Red Curry, @Two Dollars, @Output

    Conditions: 41deg, clear

    MISSION | PRINCIPLES | DISCLAIMER

    Warm-O-Rama

    SSH – IC – 22

    Imperial Slow Squat Walkers – IC – 10

    Don Quixote’s – IC – 10

    3rd Graders – IC – 10

    Partner Arms – OMC – 10sec

    Carolina Dry Docks – IC – 10

    • MOSEY to field

    The Thang: Old Gobbler Challenge

    5 Rounds. New exercise each round and a 0.25 run after each round. (1 lap)

    Exercises:

    1. Hand release merkins
    2. Body weight squats
    3. Bent over rows (with coupon)
    4. Rowers
    5. Overhead press (with coupon)

    Each round:

    • 10x swings (with coupon)
    • 10x exercise
    • 15x swings (with coupon)
    • 15x exercise
    • 25x swings (with coupon)
    • 25x exercise
    • RUN 1 lap

    Next Round – Next Exercise

    [Whole group completed at least 2 full rounds. Some got through 4 round & 1 mile. Great work out there gents!]

    [No time for Mary.]

    COT:

    We all hear about managing your time. Instead, we need to focus on managing ourselves.

    We all have the same amount of time.

    We don’t manage time, we manage what we do within time.

    YHC is trying to not use the “I’m busy” excuse, whether it’s true or not. Instead, YHC is working towards better managing what is done within the time.

  • 03.21.2023 Gold Rush Guest Beatdown Copy

    AO: Oakery

    QIC: @Goon

    PAX: @Ghost @Output @Water Fight

    Conditions: 36deg, clear

    MISSION | PRINCIPLES | DISCLAIMER

    Warm-O-Rama

    Slaughter Starter: Burpees – OYO – 20

    Low slow squats – IC – 10

    Carolina dry docks (pike pushups) – IC – 15

    Overhead claps – IC – 20

    1/2 Thang: Black Mamba Run

    2 laps of Pax snake their way through the slow loving line.

    1 lap of 1 Burpee Black Mamba Run

    • [someone recognized the workout names being called out. Someone who wasn’t even at Lightning Rod the day earlier 😉 ]

    The Thang: Gold Rush Beat Down

    Wheel barrow as partners in between every 2 parking lanes.

    Reps correspond to the yard line you are at.

    10 donkey kicks

    20 hand release merkins

    30 Bonnie Blairs

    40 Air Squats

    50 LBCs

    40 Air Squats

    30 Bonnie Blairs

    20 Hand Release Merkins

    10 donkey kicks

    7 jungle boy squats in the end zone

    Pickup 6 = helping to complete the numbers per team

    • [Had some good music playing. Heard some good mumble chatter about different body parts being worked. Got some good groans.]

    More Thangs: BTTW

    BTTW waterfall

    Pax wall sit and 1 does BTTW at a time.

    Repeato 3 times

    MOSEY to Coupons

    Squrls – IC – 10

    MOSEY back to flags

    Minutes Of MARY:

    Mountain Climbers – IC – 20

    Plank Jacks – IC – 10

    Pickle Pounders – IC – 10

    J-LOs – IC – 15

    American Hammers – IC – 20

    • [Showed some new workouts, or possibly just new names to the PAX. There was a joyful enthusiasm of pain throughout.]

    COT:

    “When wealth is lost, Nothing is lost.

    When health is lost, Something is lost.

    When character is lost, All is lost.”

    – Billy Graham

    • [Yes, even the COT was a repeat. YHC wanted to show appreciation & gratitude for our Guest Q (’88, from Gold Rush) yesterday by repeating his workout, almost to the T. Good stuff to be had by all.]

  • 03.10.2023 – 3 THANGS

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Red Curry @Output @Blue Steel @Two Dollars @Rip

    Conditions: 37deg with light rain

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 20

    Imperial Squat Walkers – IC – 10

    Hurdle Steps – IC – 10

    Harry Rockettes – IC – 10

    Toy Soldiers – IC – 10

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    MOSEY to field

    Thang 1

    Catch Me If You Can – Indian Run w/ 5 merkins, for 2 laps.

    Thang 2

    Dora style. PAX runs full length of field while everyone else exercises.

    1. 200m Run – Perfect Merkins (hand release & shoulder tap) x2
    2. 200m Run – WWIs (straight legs, arms up & touch toes)
    3. 200m Run – Squat w/ Bicycle Crunch // Imperial Squat Walkers
    4. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)

    Thang 3

    Catch Us If You Can style Wall Sits:

    Everyone into Wall Sits, 1st person drops to do (5) Burpees. They then say Tag for the next person to drop for (5) Burpees.

    Each Tag changes Wall Sit movements

    • Wall Sits
    • Cherry Pickers
    • Night Clubs
    • Toes UP

    Rinse & Repeat

    Minutes Of MARY:

    American Hammers – IC – 20

    Pickle Pounders/J Lo’s – IC – 10

    Plank Jacks – IC – 10

    • [We kept the group moving & shaking today. YHC absolutely LOVED the enthusiasm throughout. It was so awesome to see both new guys return & other AO regulars join in at the LightningRod!]

    COT:

    5 Second Rule, Mel Robbins

    The moment you have an instinct to act on a goal, you must count down 5-4-3-2-1 and physically move or your brain will stop you.

    When a productive intention comes to mind, act on it in less than five seconds or let it go forever.

    “Productive intentions” are every action and decision that can bring positive results in your life. For instance, getting enough sleep is productive, and so is the decision to eat a salad instead of lasagna at lunch.

    You have the power to control your thoughts & actions.

    Your thoughts do not have the power to control you.

    You can use the Rule and its countdown method to break any bad habit, interrupt self-doubt and negative self-talk, and push yourself to take the actions that will change your life.

    Exercise and health comes down to one simple rule – you don’t have to feel like it. You just have to do it.

    Your good intentions are worthless if you don’t take action.

    • [Basis was to take action! Quick & prompt action on productive intentions.]
    • [Announcements for Polar Plunge happening tomorrow 03/11/23, for Timberline Trail hike happening in July/August & for Brew Series 5K Beer Run next Saturday 03/18 at Oregon City Brewery.]

  • 02.27.2023 Dora 1-2-3-4

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Stray Cat @Red Curry @Diamond Dave (downrange from the Carolinas)

    Conditions: 33deg, a little chilly and some rain/light snow started towards the end.

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 30

    Don Quixote’s – IC – 10

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Toy Soldiers – IC – 8

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    Body Builders – IC – 5

    • MOSEY to field

    The Thang: Dora 1-2-3-4

    Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, 300, and 400 reps.

    Pax 1 executes as many reps as possible while Pax 2 sprints down and back. Flapjack until team goal is reached.

    Runner: Run width of field, do 5x Body Builders, return to Flapjack with partner.

    Exercises:

    100 Merkins per team (chest)

    200 Squats per team (legs)

    300 LBCs per team (core)

    400 Flutter Kicks per team (core)

    Pickup 6 = helping to complete the numbers per team

    • [The field was mostly covered in snow. So exercises were done on the track and there was a low coverage spot to run the width of the field.]

    Minutes Of MARY:

    Mountain Climbers – IC – 20

    Plank Jacks – IC – 10

    High Plank / Low Plan – IC – 10

    American Hammers – IC – 20

    Protractor

    • [it was great having an unexpected downranger in @Diamond Dave. He rocked it & pushed us!]

    COT:

    If you are not already making $200,000 compensation in your job, there are five steps to getting you there.

    Summary:

    (1) Do everything you say you are going to do.

    (2) Manage your boss and colleagues — don’t make them spend time managing you.

    (3) Proactively help the organization.

    (4) Be positive (don’t complain). Be a “yes, and” person.

    (5) Report to someone making over $200k.

    (3) Proactively help the organization.

    The best employees take action. They are extremely action-oriented. If you see a problem, fix it. If you see an opportunity, go grab it. If it involves getting resources, understand the organization’s trade-offs. Do not wait to be assigned something. Do not wait to get the core priority from the big boss. Ask for forgiveness, not permission.

    Determine what needs to be done to help the organization and set things in motion to achieve the goals. And this need not be the defining thing that propels an organization forward. It can be a really small thing (like ordering extra toilet paper for the bathrooms). Look to solve problems.

    [JR] Bettering Others! Being of Service; serve your customers & employees. Providing Value to Others.

    How can I teach & serve?!?

    Asking for Forgiveness can be hard for people. But, in general, people appreciate the efforts & the action and don’t mind Forgiving.

    • [Asking for forgiveness is common thing for YHC. But, bottom line, is that we need to push & thrive for the things we want. Map out a plan of attack, seek help as needed, and get things done.]
    • [BE OF SERVICE TO OTHERS!]

  • 02.21.2023 Tabata Music Mix

    AO: Oakery

    QIC: Goon

    PAX: @output @ghost @fishman @water fight

    Conditions: 38deg & some drizzle

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 30

    Imperial Squat Walkers – IC – 10

    Harry Rockettes – IC – 10

    Toy Soldiers – IC – 10

    Daisy Pickers – IC – 10

    Arm Circles Forward – IC – 20

    Arm Circles Backward – IC – 20

    Halos – IC – 10

    Body Builders – IC – 10

    ** Body Builders = 8-count Burpee w/ Jack out & in at the bottom of the Merkin **

    MOSEY down road, around round-a-bout & back

    The Thang: Tabata Music Mix

    Tabata Songs timer of 20secs ON + 10secs REST. Do 4 minutes then REST for 1 minute.

    1 STATION PER PAX, 4 PAX = 20min Rounds:

    • Jump Rope
    • Pushup, wide hand in/out slide {BAND}
    • Ab wheel
    • Coupon Swing
    • Wall Sit w/ Toes Up

    1 Minute REST between each station

    • [timing-wise, the stations worked out pretty good with 5 stations & 5 PAX.]
    • [listened to Tabata Songs on spotify which was our automatic timer. This was fun]
    • [enjoyed several different torture devices, with the hopes of bringing on some soreness & pain from working the muscles in a slightly different manner than typically.]

    1 Minute Of MARY:

    Protractor

    • [good fun with the varying degrees. Everyone got in 2 different degrees for the PAX to hold.]

    COT:

    The joy of life is seeing how much more we are capable of doing, and battling so that who we are tomorrow is better than who we are today. Live your life with the curiosity to see what your body and mind can really do, and the knowledge that you’ll never really know how much you can accomplish if you don’t create a limit.

    • Arnold Schwarzenegger
    • Getting better & better every day and not creating any limits and/or working towards removing limitations of the mind.