Author: Ghost

AO: Oakery

QIC: Ghost

PAX: Goon, Output, Fishman, Revolution

Conditions

cold, dry, and windy

Warm up

• 20xIC SSH
• 8xIC Scissor Arms
• Side bend stretch OYO
• Mosey around parking lot twice
• 10xIC Imperial Walkers
• 10xIC Daisy Pickers
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• calf raises x20 OYO each side
• Mosey to coupon area and bring coupons to Jan’s garden

The Thang

• Partner does one exercise and holds until other partner completes a different exercise
  • Rifle hold – lap around school
  • Partial curl – broad jump 30 yards
  • Wall sit – 25 merkins
  • Plank – bear crawl
  • Glute Bridge – lunge walk
  • V-sit – sprint
  • Static hang – 20 big bois
  • Row hold – Freddie Mercuries
  • Side plank – chain in and outs
  • Merkins – crab walk

6MoM

Put coupons away

COT

Ideas from books I’ve been reading.

“Athanasius against the world.” He was bold on defense, but not vengeful on offense. Stood for what was right.

Einmal ist Keinmal. Kundera wrestles with this concept in Unbearable Lightness. Is everything we do so contingent and buried in time and space that it is basically meaningless or is it recorded indelibly and reconsidered for eternity. I believe the truth is at neither of these poles, but must include elements of both. I believe when balanced correctly the “burden” and the “lightness” of our existence should be both sobering and liberating…just like leadership in F3.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Goon, Output, Fishman

Conditions

high 30s and dry

Warm up

• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• 20xIC SSH
• 10xIC Imperial Walkers
• 10xIC Scissor Arms
• calf raises x20s each side
• 10xIC Daisy Pickers
• Mosey around parking lot 2x and go to south parking lot

The Thang

• First Circuit – 10 mins
  • In an outs along the chain fence
  • Wall walk to the corner
  • Spiderman merkins to the yellow parking pole
  • shuffle back and forth down parking lot lines
  • 10x breakdancers HC
• Second Circuit – 10 mins (at playground)
  • Lunge walk between islands
  • 1st island 10 burpees, 2nd island 10 rows, 3rd island 10 V ups
• Third Circuit – 10 mins
  • 10 box jumps, lap around parking lot, 10 merkins

6MoM

Frozen freddies x20 IC

side plank 30s each side

flutter jacks x20 IC

COT

We should Q our workouts with the people in mind who we want to see showing up (preach to the empty seats) It will make us better and prepare us for when those people show up.

Fun fact, will be the darkest morning ever at the Oakery. closest to the winter solstice on last daylight savings workout, no moon.

Then asked about trials we are facing or will face so we can be praying for each other.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Goon, Output, Revolution

Conditions

50s and dry

Warm up

• 20xIC SSH
• 10xIC Imperial Walkers
• 10xIC Scissor Arms
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• calf raises x20s each side
• 10xIC Daisy Pickers
• calf raises x20s each side
• Mosey around parking lot, pickup coupons, and go to south parking lot

The Thang

• Do 1000 reps from this list in any order however you want. Ready, Go!
• Merkins 
• Curls
• Rows
• Squats
• Burpees = 2
• Bonnie Blair’s EC
• Anton onos EC
• Swing squat press = 2
• Breakdancers EC
• Shrugs
• Reverse snow Angel
• Flutter kicks HC
• Tuck jumps
• Mountain climbers HC
• Penguins HC
• Shoulder press
• Freddie’s
• bird dogs
• big bois
• SSH

6MoM

Plank for 1 minute

COT

Play “The Test” by John Green (first minute of this video) and talked about the little decisions that make up our life.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Goon, Output

Conditions

50s and dry

Warm up

• 20xIC SSH
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• 10xIC Daisy Pickers
• 10x IC halos
• calf raises x20s each side
• Mosey around school
• Stop for wall sit with shoulder work
• pickup coupons return to flagpole

The Thang

• at flagpole
• 10 merkins at flagpole, broad jump down covered walkway, 1 curl at the other end, broad jump back. subtract a merkin add a curl. rinse and repeat until 1 merkin and 10 curls
• Repeat with bonnie blairs on the hard count by flagpole and jog to do coupon rows.

6MoM

Put away coupons

COT

Wanting to remember those who have died. My step dad just died. He was a man of integrity and wisdom and caring. A hard working, “self-made” man. Goon talked about his grandpa a Methodist minister and church planter in New York, Puerto Rico, and Kentucky who set the tone for his whole family. and Output talked about his friend/mentor Grady who was shot during a traffic stop.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Rubik, Fishman

Conditions

50s and dry

Warm up

• 20xIC SSH
• 10XIC Hillbillies
• 10x IC windmills
• 10x IC halos
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• calf raises x20s each side
• Mosey around parking lot 4 times

The Thang

• at flagpole
• Low intensity exercises (1 min) followed by high intensity (30 seconds)
  • Plank – goblet squats
  • Jog in place – rows
  • SSH – derkins
  • Daisy pickers – Freddiez
  • Balance on one leg – Bonnie Blairs
  • Dance Party – shrugs
  • Slow high knees – curls
  • Bear crawl – reverse snow angel

6MoM

Put away coupons

COT

Thinking about what I like about the Letterkenny and Shoresy tv shows.

There is a sense of camaraderie on the show where even “enemies” come together for a common cause. People can differ and even fight, but ultimately they are still on the same team.

Also, people’s embarrassing secrets are often exposed or discussed in ways that are humiliating but also keeps things from festering in the closet.

We also talked about Rubik’s new job, Fishman’s upcoming home group book study, and how my family spends too much of our time driving back into Portland. Praying for those things.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Revolution

Conditions

50s and raining

Warm up

• 20xIC SSH
• 10XIC Hillbillies
• 10x IC windmills
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• calf raises x20s each side
• Mosey down Jackknife and back

The Thang

• mosey around school and do two sets of 10 partner “pull-up dogs”
• Low intensity exercises (1 min) followed by high intensity (30 seconds)
  • Plank – squats
  • Jog in place – rows
  • SSH – merkins
  • Daisy pickers – Freddiez
  • Balance on one leg – Anton Onos
  • Dance Party – shrugs
  • Slow high knees – curls
  • Bear crawl – reverse snow angel

6MoM

Put away coupons – hold plank for last 20 seconds

COT

Just a couple of old buddies shooting the breeze.

Revolution will start Qing once per month

Ghost out

AO: Oakery

QIC: Ghost

PAX: Rubik

Conditions

50 degrees and dry and clear.

Warm up

• 20xIC SSH
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• 10xIC Imperial Walkers
• Daisy Pickers 12xIC
• Reachers 10xIC

The Thang

• mosey around school twice then grab coupons and head for the back.
• Partner Up
• Row squats x10 – squater holds rowers legs – synchronize
• Derkin planks x10 – Derkin on edge board with legs on partner’s back as they hold plank
• Leg lift lunge x10 – pike leg lift over your head. Partner lunges on alternating sides of your ad to through your legs back down.
• Manmaker curl – Partner curls coupon as you do the merkin, then take it back for the press.
• Pull-up dog – bear crawl stance up to downward dog, partner does pull up above you and can put weight on your back to help with merkins
• Freddie shrug – partner is behind and kicks the coupon in alternating arms before you shrug it.
• 2.5 times through. Jogged one lap in the middle.

6MoM

Dead Bug shuffle down and back on pavement square

Reverse Snowman x20IC

Box cutters x20IC

frozen freddiez x20IC

COT

With the New York Times article and other media coverage at the national level, we need to be ready to host FNGs.

We’ve lost some people so it will be nice to have an influx and good to keep our style consistent with other F3 locations for downrangers.

Despite losses we have a good group of Qs now and are operating in many ways the way an F3 group should.

Good on ya men!

Ghost out

AO: Oakery

QIC: Ghost

PAX: Rubik, Dad Joke, Ram, Revolution, Output, Mad Dog

Conditions

60 degrees and dry. Also started off pretty dark!

Warm up

• 20xIC SSH
• 12xIC Don Quixotes
• 8xIC Halos
• 10xIC Hillbillies
• 8xIC slow high knees
• 8xIC fast high knees
• Daisy Pickers 12xIC
• Bridge thrusts 8xIC each leg
• Bridge with crossover reach 12xIC
• Jane Fonda toes up and down 8xIC each side each way
• Oil derricks 8xIC each side
• Lunge thrusts 8xIC each side

The Thang

• mosey to Jan’s garden
• Start circuit (AMRAP)
• Jog around field
• lunge thrusts x20
• bear crawl to Jan’s garden
• kick throughs x20
• side shuffle to flagpole
• merkins x20
• side shuffle back
• Bonnie Blairs x20
• broad jump to coupons
• 20 rows

6MoM

frozen freddiez x30IC

COT

Thinking about how best to help each other as men.

For most men in this area, they would be better off joining us this morning that not, but not fo all men. Deacon is taking a break to work on some priorities and I think it is a good time for all of us to think about priorities and how we can best support each other.

At this AO we’re not going to be obsessed about numbers or “success” based on the size of our group, but on whether we are actually helping each other, actually allowing the Fs to work together. We want people to be free to take breaks when needed and we want to push each other to attend as well.

The key to that is communication. It is helpful if we all can state and communicate our goals to each other so that we can hold each other accountable. Let’s let the other PAX know when we might miss a few workouts. Or let people know that we need help waking up and getting here. I care. I want to know what’s up with each one of you to maximize the value of our sacred time together in the gloom.

Some people let us know their intentions (Ram and Dad Joke might miss a few weeks a school gets going) and others will be posting some goals/intentions on Slack.

Yay, Oakery!

Ghost out

AO: Oakery

QIC: Ghost

PAX: Goon, Rubik, Dad Joke, Ram

Conditions

50 degrees and dry. Also started off pretty dark!

Warm up

• 20xIC SSH
• 12xIC 3rd Grade
• 10xIC Imperial Walkers
• 8xIC Reachers
• 8xIC Don Quixotes
• leg swings forward x 8OYO each way
• leg swings sideways x 8OYO each way
• Calf raises 20s each side OYO

The Thang

• mosey around building once and then back to playground
• three sets of 15 rows while other half of the group holds plank
• Care Bear Square (AMRAP) – mimicking this week’s Iron Pax challenge.
  • corners 20 yards apart, bear crawling to corners always facing north (so side bear crawl and crawl bear necessary to make the loop)
  • first corner, air squats x20
  • second corner, merkins x20
  • third corner, big bois 20
  • fourth corner, burpees x20
  • rinse and repeat for time

6MoM

plank – twist back touch foot to opposite side x20 IC

Hello Dollies x20IC

COT

We discussed the importance of political engagement, and seeking different viewpoints, not settling for just believing what we want to believe, which certain media outlets are happy to reflect back to us.

Considered the importance of local civic engagement (and invigorated community leadership) and not falling into the trap of thinking that voting is our only civic duty.

Read this quote from Theodore Roosevelt – “But this is aside from my subject, for what I wish to talk of is the attitude of the American citizen in civic life. It ought to be axiomatic in this country that every man must devote a reasonable share of his time to doing his duty in the Political life of the community. No man has a right to shirk his political duties under whatever plea of pleasure or business; and while such shirking may be pardoned in those of small cleans it is entirely unpardonable in those among whom it is most common–in the people whose circumstances give them freedom in the struggle for life. In so far as the community grows to think rightly, it will likewise grow to regard the young man of means who shirks his duty to the State in time of peace as being only one degree worse than the man who thus shirks it in time of war. A great many of our men in business, or of our young men who are bent on enjoying life (as they have a perfect right to do if only they do not sacrifice other things to enjoyment), rather plume themselves upon being good citizens if they even vote; yet voting is the very least of their duties, Nothing worth gaining is ever gained without effort. You can no more have freedom without striving and suffering for it than you can win success as a banker or a lawyer without labor and effort, without self-denial in youth and the display of a ready and alert intelligence in middle age. The people who say that they have not time to attend to politics are simply saying that they are unfit to live in a free community.“

Goon said he listens to left and right leaning podcasts to help correct his own potential biases.

Rubik stressed the importance of seeking truth even when it is uncomfortable.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Fireman, Goon, Rubik, Deacon

Conditions

50 degrees and dry.

Warm up

• 20xIC SSH
• 10xIC Hillbillies
• 8xIC halos
• 8xIC Don Quixotes
• leg swings forward x 8OYO each way
• leg swings sideways x 8OYO each way
• Calf raises 20s each side OYO

The Thang

• mosey around parking lot 3x
• Move to coupon area
• Interval Training (40s on, 20s rest)
  • Typewriter Merkins
  • Anton Onos
  • Coupon Curls
  • Frozen Fredz
  • Reverse snow angel
  • Burpees
  • Coupon Rows
  • Mountain Climbers
  • Plank
  • Coupon Swings
  • Tuck Jumps
  • Kick thrus
• PAX runs together around field
• Repeat Interval List

6MoM

flutter kicks x35 IC

side plank x20s each side

COT

The Athenians saw Socrates as a threat, especially to the Athenian youth. Socrates acquired quite a following among the young men of Athens. He taught these impressionable minds to question everything, even Athenian authority. Eventually, Socrates was arrested and put on trial for corrupting the youth, not believing the gods, and creating new deities.

The “Apology” is Socrates’ defense to these charges. Instead of crying and pleading for mercy, Socrates accepts his charges and attempts to persuade the jury with reason. He argued that it was his calling from the gods to seek knowledge and that it was through his questions he uncovered truth. To not fulfill his calling would be blasphemy. In the end, Socrates lost and was sentenced to death by hemlock. Socrates accepted this fate willingly and without grudge against his condemners, thus dying as a martyr for free thinking.

Worthy Excerpt:

Some one will say: Yes, Socrates, but cannot you hold your tongue, and then you may go into a foreign city, and no one will interfere with you? Now I have great difficulty in making you understand my answer to this. For if I tell you that to do as you say would be a disobedience to the God, and therefore that I cannot hold my tongue, you will not believe that I am serious; and if I say again that daily to discourse about virtue, and of those other things about which you hear me examining myself and others, is the greatest good of man, and that the unexamined life is not worth living, you are still less likely to believe me.

Ghost out