F3 Oregon Territory Tools

Category: Backblast

  • Always Be Crushing

    AO: Lightning Rod

    QIC: Angus

    PAX: Lumberg, Samsonite, Walkman

    Conditions

    55 degrees with fog rolling in — AQI is good but a little on the high side sitting just at about 100

    Warm Up (Circle of Pain)

    The disclaimer provided. YHC brought the energy and we stayed right at the flagpole to kick things off.

    Welcome back Samsonite — glad to have you back with us.

    SSH x 15
    High Knees x 15
    SSH x 15
    Ass Kickers x 15
    SSH x 15
    Third Grade Exercises x 15

    Mosey to the track

    Infinite Plank
    Plank x 10
    Merkin x 10
    Plank x 10
    Stump Hugger x 10
    (Thank Splinter from F3Toledo for this one)
    Plank x 10
    Mountain Climbers x 10

    Grab Some Wall
    And HOLD IT.

    Cherry Pickers x 10
    Little Arm Circles x 10 (Fwd / Bwd)
    Cherry Pickers x 10
    Moroccan Night Club x 10
    Cherry Pickers x 10
    Macarenas x 10

    The Thang

    Merkin Mile
    There was no chatter on the sound of pax sucking wind.

    Decons “track” ted Burpees
    This is where the chatter started once we started our 5th lap of the morning around the track. Pax were coming up with alternate names for the routine. Walkman threw out “murder mile” and I think Lumberg said “Quarter Mile Killer” or something like that.

    4 stations around the track

    • Station 1
      — Merkins
    • Station 2
      — Frog Jumps
    • Station 3
      — Squats
    • Station 4
      — High Knees

    Run from station to station performing the predetermined repetitions.

    10/8/6/4/2

    1 lap at 10 reps of each exercise then 8 and so on…
    We avoided stops on the last laps to make sure we were back at the flag pole in time for some mary.

    Hustle to the flag pole

    6MOM

    — LBC
    — Flutter
    — Flutter Jack

    COT

    Candor (Q3.8)

    What is it? F3 defines it as Graciously Telling The Hard Truth And Demanding To Hear It From Others. 

    Dictionary – the quality of being open and honest in expression. 

    Kim Scott wrote a book called Radical Candor where she describes it as caring personally and challenging directly. 

    So why even bring it up? what does this have to do with us? 

    It comes down to truth. 

    Only hard truths require candor because Easy truths don’t require character. There is no particular virtue in being the bearer of good news. 

    We are here to get better. Period. Yes to get physically stronger but also to be better leaders. 

    And in order to be great leaders for our community, we must be able to graciously communicate AND accept these hard truths with one another. 

    Reminder:

    Mission of F3 is the plant, serve, grow small workout groups for the invigoration of male community leadership. 

    Read more about Candor in Qsource

    _Angus

  • Yard Work

    AO: Lightning Rod

    QIC: Angus

    PAX: Angus

    Conditions

    Hazy and dry coming off of extreme wind, the city is surrounded by fires.

    Warm Up (Circle of Pain)

    YHC showed up early and came prepared.

    SSH x 10
    High Knees x 10
    SSH x 10
    Ass Kickers x 10
    SSH x 10
    Third Grade Exercises x 10

    Infinite Plank
    Plank x 10
    Merkin x 10
    Plank x 10
    Stump Hugger x 10
    (Thank Splinter from F3Toledo for this one)
    Plank x 10
    Mountain Climbers x 10

    Mosey to the Track

    Grab Some Wall
    And HOLD IT.

    Cherry Pickers x 10
    Little Arm Circles x 10 (Fwd / Bwd)
    Cherry Pickers x 10
    Moroccan Night Club x 10
    Cherry Pickers x 10
    Macarenas x 10

    The Thang

    Ascending Ladder on the Field (with a Kicker)

    • Start at the goal
    • Bear crawl to the 10 yd
      — 10 merkins
      — run to the opposing goal line
      — 5 burpees
      — Run back to the 10 yd
    • Bear from the 10 to the 20
      — 15 merkins
      — run to the opposing goal line
      — 5 burpees
      — Run back to the 20 yd
    • Bear from the 20 to the 30
      — 20 merkins
      — run to the opposing goal line
      — 5 burpees
      — Run back to the 30 yd
    • Bear from the 30 to the 40
      — 25 merkins
      — run to the opposing goal line
      — 5 burpees
      — Run back to the 40 yd
    • Bear from the 40 to the 50
      — 30 merkins
      — run to the opposing goal line
      — 5 burpees
      — Run back to the starting goal line

    Mosey to the Franklin Statue

    • 4 stations starting on Franklin’s right hand side
      — Station A: Inverted Rows x 10
      — Station B: Dips x 10
      — Station C: Inverted Row ISO (5 count) x 10
      — Station D: Dip ISO (5 count) x 10
    • repeato x 5

    At the top

    • 3×10 merkin complex
      — Incline Merkin
      — Decline Merkin
      — Standard Merkin

    6MOM

    LBC, Flutter, Crunchy Frog

    Moleskin

    Look closely at Vince Lombardi and what do we find?

    — Never had a losing season as a head coach 

    — Transformed the Greenbay Packers who had previously gone 11 straight seasons without a winning record 

    — In 1948 Lombardi accepted an assistant coaching job at West Point 

    “As integral as religion was to [Lombardi’s] sense of self, it was not until he reached West Point and combined his spiritual discipline with Blaik’s military discipline that his coaching persona began to take its mature form.” – David Maranes

    — Lombardi was 37 years old when his iconic persona began to take form. 

    — And 47 when he accepted the job for the Greenbay Packers. 

    Think about your own life. Your own pursuits and ambitions. How old are you? And think critically, what can you accomplish starting today? Don’t let your current status of employement, age, or range of capability limit what defines you. Push yourself everyday toward perfection so that you might “catch excellence”.

    Perfection is not attainable, but if we chase perfection we can catch excellence.

    • Vince Lombardi 

    _Angus

  • Four Corners TABATAS

    AO: Lightning Rod

    QIC: Angus

    PAX: Walkman, Samsonite, and Lumbergh

    Conditions

    We were rolling off a hot weekend and while Portland mornings are never too hot or too cold this one was a bit warmer out of the gate. I rolled up 2 minutes to start after completing a pre-run and set up for post.

    Warm Up (Circle of Pain)

    Did my usual thing — the guys will start getting tired of it eventually. Thankfully more leaders are coming soon.

    SSH x 20
    Slow Tempo High Knees x 12
    SSH x 15
    Windmills x 12
    SSH x 10
    Third Grade Exercises x 12

    Mosey around the lower soccer field

    Infinite Plank
    Plank x 20
    Merkin x 12
    Plank x 15
    Mountain Climber x 12
    Plank x 10
    Shoulder Taps x 12

    Mosey Up and Down The Hill x 3

    Grab Some Wall
    And HOLD IT.

    Cherry Pickers x 20
    Little Arm Circles x 12 (Fwd / Bwd)
    Cherry Pickers x 15
    Overhead Press x 12
    Cherry Pickers x 10
    Seal Clap x 12

    MUCH Mumble from the pax as we started back down the hill from those wall sits.

    Mosey around the lower soccer field

    The Thang

    Four Corners TABATAS on the tennis court

    Just like regular tabatas but with more exercises. each station had an exercise. work for 20 seconds then during the rest you move to the next station. complete each round 3 times.

    R1 – LBC, CURL (CMU), SQUAT, AND MERKIN
    R2 – FLUTTER, OVERHEAD PRESS, LUNGE, AND CDD

    6MOM

    American Hammer, Crunchy Frog, Freddie Mercury, Pickle Pounders, and Rosalita.

    Moleskin

    There are (at least) two methods of Motivation:

    1. Coercion
    2. Inspiration

    Coercion is motivation by force and Inspiration is motivating someone to do something by their own means. We aspire to inspire.

    _Angus

  • The Stumptown Idiot

    Preamble

    A Dancing Idiot is a HIM who initiates a Movement by Influencing a First Follower.

    YHC had been posting as a Dancing Idiot for some time and keeping up the discipline was always a challenge. This is why F3 is so important. I never stopped running and posting regularly but I have to admit the degree to which I had been pushing myself fell dramatically. My standard had been compromised by solitude.

    On 11/8/2019 Gusher from F3 Chattanooga joined me in the gloom of what would eventually be dubbed the Lightning Rod.

    It had been a good while since YHC posted with other PAX so there might have been an extra dose of Qdrenaline behind everything.

    After completing a 4 mile pre-run YHC strolled up to find Gusher on a dark, cold, and wet morning. Perfectly gloom.

    We started things off at the parking lot by the lower fields

    Warm Up (Circle of Pain)

    SSH x 20
    High Knees x 20
    SSH x 20
    Ass Kickers x 20
    SSH x 20
    Squat x 20

    Mosey around the lower soccer field

    Infinite Plank
    Plank x 20
    Merkin x 12
    Plank x 15
    Mountain Climber x 12
    Plank x 10
    Shoulder Taps x 12

    Shoulder Blaster
    Cherry Pickers x 20
    Little Arm Circles x 12 (Fwd / Bwd)
    Cherry Pickers x 15
    Overhead Press x 12
    Cherry Pickers x 10
    Seal Clap x 12

    Mosey around the lower soccer field

    The Thang

    4 x 3 x 10

    1. Burpees and Squats on the Hill
      • 3 sets of 10
      • Burpees at the top and Squats on the bottom
    2. Pullups and Merkins on the playground
      • 3 sets of 10
    3. Dips and Box Jumps on the Corner
      • little bit longer mosey around the front corner of the High School
      • 3 set of 10
    4. Lunges and Broad Jumps
      • Head back to the tennis court
      • 3 sets of 10
    6MOM

    LBC, Flutter Kicks, and Box Cutters

    Moleskin

    I have to thank Gusher for being willing endure a beat down while he’s traveling to the PNW. This marks the first OTB post of two PAX in F3 Portland. It afforded YHC the energy to keep going.

    Personally, I never thought I would be doing this again. Since launching Chattanooga in 11/16/2016 (along with Gus) and the long road to building the area into what is now an exploding and securely established region (TCLAPS to Prosciutto, Ohms, Mr. Clean, The Count, Fissure, and many others) I never ever thought I would do it again.

    It requires a higher level of commitment and energy and I didn’t believe I had it in me to do it again. And in the time since leaving Chattanooga and moving to Portland our family had experienced what felt like a non-stop barrage of personal challenges. Acting as an in-home caretaker for a parent with Dementia, two miscarriages, relocating for the 5th time in 5 years, starting another new job, the loss of a parent, and then COVID on top of everything else. I don’t say all this to garner sympathy or as an excuse but maybe to provide hope to any brothers who might be in the midst of darkness and looking for hope. F3 isn’t THE answer but damnit it helps get you through the day and to the next day.

    In the months leading up to our soft launch of F3 Portland I connected with Gobbler and participated in a few of the Western Regions calls — just listening to the leaders from other regions working their way through the challenges from just attracting new pax to dealing with multiple problematic AOs was a reminder of the fruit of that labor. It planted the seed.

    You see I had been operating in a vacuum. Trying to feed my own spark void of oxygen. It just wasn’t working. I needed camaraderie and brotherhood, that’s what gives us motivation and energy to persist.

    In time I was connected with Beach Bum. This was the only thing I ever asked for or needed to get things started. I just wanted connection to 1 other pax that had already drank to koolaid.

    Since then (mid-July 2020) we unfortunately lost Beach Bum to relocation but have built a solid foundation with the addition of Walkman, Danish, and Lumbergh. And at the writing of this post we are 1 week away from launching our second AO and first Saturday workout. It’s worth noting here that 3 months ago, when Beach Bum and I posted for the first time at the Lightning Rod there were 0 workouts in the state of Oregon. Z-E-R-O. Nil. Nada. And now there are plants in Bend, Eugene, Hood River, and Portland. Four Cities. I can see that 2020 has been a great year for the growth of F3 into the Beaver State, but I’m excited to see where we take this thing into the future.

    2021 is going to be BIG.

    _Angus Out