F3 Oregon Territory Tools

Category: Backblast

  • 7/1/23 Hanoi Hilton POW

    AO: Lava Fields

    QIC: Kikiwaka

    PAX: @Leprechaun, @one cent, @RIP, @unicorn

    Conditions: 58 degrees, sunny and no gloom

    DISCLAIMER

    Warm-O-Rama

    Mosey – 1 lap track – talk about the 591 men that were POW at Hanoi Hilton and how only 4% suffered from PTSD (statistical anomaly compared to other POW studied). Why?

    SSH – IC – 20

    Arm Circles Forward/Backward – IC – 15

    Halos – IC – 10

    3rd graders – IC – 10

    Monkey Humpers – IC – 10

    Thang:

    Partner exercise – 10 man maker buy in

    Set up 8’x8’ cell (size of cell for the POW) One partner bear crawls around 8×8 cell while other partner completes one of the following: 100 squats, 100 lunges (hard way), 100merkins, 100 big boys, 100 mountain climbers (hard way), 91 burpees or man makers. 591 exercises = numbers of POWs that made it home with 80% saying they were better off because of the experience

    For the squats and lunges each partner did their own 100 each but on the merkins, big boys, mountain climbers, and burpees the partners worked together to finish the respective total (ie each partner did 50 to reach 100 – or any other way they would like to split it up)

    The entire PAX finished right on time with the group helping each other finish their totals

    COT:

    Group shared thoughts on why these 591 men were an anomaly. Great leadership, Faith, confronting brutal facts of their reality while also maintaining unwavering faith that they would prevail, bodies acclimating, communicating their struggles and shame instead of isolating themselves. A majority of the 4% that suffered from PTSD were POWs for a limited amount of time. Maybe they didn’t talk about their experience or share/connect with the group.

    Appreciated the connection and strengthening of the PAX with this workout

  • 06.27.2023 – Sideline Shuffle & Some Walls

    AO: Oakery

    QIC: @Goon

    PAX: @Ghost, @Output, @Coinage

    Conditions: 55deg

    Warm-O-Rama

    SSH – IC – 27

    Imperial Squat Walkers – IC – 10

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Leg Swings – OYO

    Scissor Claps – IC – 10

    Jillian Michaels – OYO – 4

    X-Factors (HC) – OYO – 4

    Jungle Boy Squats – OYO – 4

    Bonnie Blairs (HC) – OYO – 4

    Slow Merkins – IC – 4

    • MOSEY THREE laps & then to far parking lot

    THE THANG

    ROUND 1

    10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

    Width of parking lot = BearCrawl

    10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

    Width of parking lot = BearCrawl

    400M RUN AROUND THE PARKING LOT (2 LAPS)

    ROUND 2

    10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

    Width of parking lot = BearCrawl

    10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

    Width of parking lot = BearCrawl

    400M RUN AROUND THE PARKING LOT (2 LAPS)

    • [The 6 Picked up with continued laps]

    COT:

    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.

    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, GHOST LAND!
    • Timberline Trail in August: 08/03 – 08/06
    • Brewery Series 5K in Astoria this Saturday: 07/01
    • Expansion:
      • Beaverton – Blue Steel, this Saturday Q.
      • 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 [Portland]
      • 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 [Sandy]
      • Muddy Dash – Sunday, September 10 [Sandy]
      • Seattle Spartan Trifecta Weekend – Saturday & Sunday, September 16 & 17 [Snohomish]
      • GrowRuck Training Event – 38 Boise – September 15-17 [Boise, ID]

  • 06.26.2023 – Sideline Shuffle & Some Walls

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Two Dollars @Red Curry @Unicorn

    DR: @Repo (F3 Phoenix)

    Conditions: Beautiful 55deg & clear

    • [it’s hard calling these kind of mornings the Gloom]

    MISSION

    Warm-O-Rama

    SSH – IC – 26

    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

    Scissor Claps – IC – 10

    Slow Merkins – IC – 10

    Monkey Humpers – OYO – 10

    Penalty Burpees – OYO – 5

    • [Give thanks for tardiness created by GPS allowing us to do Burpees!]
    • MOSEY to the field

    THE THANG

    ROUND 1

    10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

    Width of field = BearCrawl or Lunge Walks

    10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

    Width of field = BearCrawl or Lunge Walks

    400M RUN

    ROUND 2

    10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

    Width of field = BearCrawl or Lunge Walks

    10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

    Width of field = BearCrawl or Lunge Walks

    400M RUN

    • [A few ran extra laps to pick up the six. It was great having a downranger sweat it out with us this morning. Thanks again Repo!]

    MoM:

    Protractor

    COT:

    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.

    • [Conversation & appreciation for the efforts towards EH’n men to join us, to keep our numbers up, and to enjoy the benefits of F3!]

    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: 08/03 – 08/06
    • Brewery Series 5K in Astoria this Saturday: 07/01
    • Expansion:
      • Beaverton – Blue Steel, this Saturday Q.
      • 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 [Portland]
      • 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 [Sandy]
      • Muddy Dash – Sunday, September 10 [Sandy]
      • Seattle Spartan Trifecta Weekend – Saturday & Sunday, September 16 & 17 [Snohomish]
      • GrowRuck Training Event – 38 Boise – September 15-17 [Boise, ID]

  • 6.23.2022 Pain Poker

    AO: Lightning Rod

    QIC: @Rip

    PAX: @Goon@Unicorn@Lumburgh@Output@RedCurry

    Conditions: 59deg, w/ a beautiful sunrise

    PRINCIPLES | DISCLAIMER | MISSION

    Warm-O-Rama

    SSH – IC – 20

    Hill Billiys– IC – 10

    Don Quixotes – IC – 10

    Fire Hydrants – IC – 10

    Alabama Prom Dates – IC 10

    MOSEY around the track for a lap

    THANG: Pain Poker – using a deck of cards

    Diamond: Mike Tyson’s

    Hearts: Inverted rows

    Spade: Jump squats

    Clubs: Star jumps 

    Number: #

    Jack: 15

    Queen: 20

    King: 25

    Ace: 30

    Joker: Across the football field and back

    MoM:

    LBC’s – IC – 20

    Flutter kicks – IC – 20

    Jane Fondas – IC – 15 (each leg)

    COT:

    Friends, if we be honest with ourselves, we shall be honest with each other.

    —George MacDonald

  • (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!

  • 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.]

  • 6.20.23 – Slumberkins Party

    AO: Oakery

    QIC: Ghost

    PAX: Output, Coinage, Goon

    Conditions

    50 degrees, dry

    Warm up

    • SSH x20IC
    • Leg swings x8OYO forward and sideways
    • calf raises 20 second each
    • Hillbillies x12IC
    • Cherry Pickers x 10IC
    • Halos x 8IC
    • Toy Soldiers x 10IC
    • Roll ups on your back x10 OYO

    The Thang

    • AMRAP – basically just what Slumberkins did on Saturday.
    • Lap around school or run to bridge and back
    • Complete 5 pullups, 10 merkins, 15 squats, and 20 shoulder touch planks (easy count)
    • repeat

    6MoM

    • 5 burpees and keep going unti six gets to 5.
    • Freddiez x 15 IC
    • Flutter Kicks x 15IC
    • Big boys x15IC
    • Reverse Snow Angel x10IC

    COT

    Resetting relations

    I’ve noticed that my relationship with my middle boy is often based mostly on me reprimanding him or needing his compliance. He might try to avoid me more often because of this. My M, my oldest, and my two youngest all went to Seattle this week leaving me with him and his older brother. Without all the other needs, distractions, and considerations we experienced the beginnings of a reset of our relationship and a chance to just talk more.

    It is inspiring me to try to reset things more thoroughly with him. I believe these resets are possible and important for us to strive for when any of our relationships become unhealthy. So glad to have more chances with him.

    Ghost out

  • 6/16/23 – Fock the Block

    AO: Lavafield

    QIC: Leprechaun

    PAX: Goon, Red Curry, 2 Dolla

    Conditions: clear, dry, with sunrise

    Warm Up – IC

    Side straddle hop

    Arm circles- forward/back

    Windmills

    3rd graders

    Monkey Humpers

    Toy Soliders

    5 merkins

    Tha Thang

    10 min EMOM

    10 man makers

    Reduce by 1 MM every round

    Next

    Rifle carry 10 yrds

    Broad jump back to goal line

    Bear crawl back to block

    Rifle carry 10 yards

    Work your way to the 50 yd line. Then rifle carry to the opposite goal line and back to the 50 yd line without losing your locked out overhead position. If you do stop and complete 10 burpees before you start again.

    At the 50 yd line rifle carry back to the 40 broad jump to the goal line. Bear crawl back to your block and continue the ladder working your way back to the starting goal line.

    Abs – none, no time left

    Stretching

    Ad hoc

    COT – Appreciation