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AO: The Oakery

QIC: Ghost

PAX: Fishman, Output

Conditions

65 degrees, dry

Warm up

• SSH x20IC
• Leg swings x8OYO forward and sideways
• imperial squat walkers x8IC
• reachers x 8IC
• Jog around forest trail. Stop for 5 minutes of ivy pullin

The Thang

• 3 exercises 30s, 10s rest, 3x
• bridge reach, side plank thrust, shoulder press w/ coupon
• rows, burpees, reverse lunge, calf raises
• merkins w/ coupon drag, goblet squat, burpees

6MoM

• Frozen fredz x20, danger zones x20

COT

Ruts – sometimes they are good. Sometimes they are bad.

Getting in a rut can be a good thing because it is a habit that makes our life go smoothly, but ruts are mostly thought of as bad habits. I’ve been struggling to break out of some patterns and habits that I’ve developed, mostly around addiction to task completion and a feeling that I need mental escape from my thought patterns, so I dive into a word puzzle or game for a “brain break.” I don’t think it has the desired effect.

Ghost out

AO: The Oakery

QIC: Ghost

PAX: —

Conditions

65 degrees, dry

Warm up

• SSH x20IC
• Leg swings x8OYO forward and sideways
• calf raises x20s OYO
• Daisy Pickers x 10IC
• scissor arms x 8IC

• Jog to coupon area
• 3 exercise 30s, 10s rest, 3x
  • bridge reach, side plank thrust, shoulder press w/ coupon
  • rows, burpees, reverse lunge
  • merkins w/ coupon drag, goblet squat

The Thang

6MoM

• Frozen fredz x45, slow negative (15s) merkins x5, danger zones x50

COT

Can’t make a circle with one person

Ghost out

AO: #ao_lightningrod
Q: @Stray Cat (Portland, OR)
PAX: @Red Curry @Rip @Sketch , Ratchet
FNGs: 1 Ratchet
COUNT: 5

WARMUP:
SSH x 20IC
Toy Soldiers x 10 IC
Third Grade x 10 IC
Halos x 10 IC
Forward Arm Circles x 5 IC
Backward Arm Circles x 5 IC
Jane Fondas x 10 IC (both sides)

Mosey to Field
Rows x 25 IC
Decline Merkins x 25 IC
Rows x 15 IC

THE THANG:
Killer B’s:
Line up on end zone
10 yds broad jump
10 burpees
10 Bonnie Blairs (HC)
10 Big Boys
Repeat above 3x
Bear Crawl back
Repeat until out of time
MARY:
Rows x 15 IC
LBCs x 40 IC
Flutter Kicks x 30 IC
Big Boys x 25 IC
Superman Hold 30 IC
Mosey back to Lightning Rod
ANNOUNCEMENTS:
COT:
I’m struggling with some internet addiction.  We had a lot of mumble chatter about this.  Generally people recommend technology to limit access and turning off notifications.  I’m going to try this and maybe make a GO30 in September.
StrayCat out

DATE: 2023-08-11
AO: #ao_lightningrod
Q: @Rip
PAX: @Red Curry
FNGs: None
COUNT: 2

WARMUP:
Side Straddle Hop
Halo’s
Don Quixotes
Toy Soldiers

THE THANG:
Start with five Mirkens to buy in each round
With coupon on the side of the 50 yard line start with 5 reps each:
Squirrels – go to first marker across the field
Bent over row – go to second marker
OH Press – go to far side of field
Press
Proceed to jog around the goal post back to your coupon and start with 5 Mirkens to buy in and repeat by adding 5 reps as you cross the field

MARY:
NA
ANNOUNCEMENTS:
NA
COT:
You come home from a hard day at work feeling like you could use a stiff drink.

You contemplate sleeping in and skipping your morning workout because you stayed up a little later than usual last night.

Your kid is throwing a tantrum in a store because he wants you to buy him a toy.

When deciding what to do next in these kinds of situations, we often think only of factors salient in the short term: What am I in the mood for? Can I afford it? How much patience do I currently have for dealing with discomfort?

But no decision is ever entirely singular. Each decision reverberates. Each generates a bit of momentum in a certain direction. Each etches a shallow groove that makes it easier to travel the same path the next time around.

Every enduring habit began with a momentary choice.

This is true whether a behavior is desirable or not. The first time you open your Kindle app instead of TikTok when waiting in line or turn to porn when feeling lonely makes it more likely you’ll do it again the next.

It’s true for establishing general norms in your life. Splurge for the upgraded airplane seat once, and it becomes harder to tolerate the economy version on subsequent flights.

And it’s true for determining interpersonal standards. How you allow a boss or significant other to treat you at the start of a relationship will establish a trajectory for how they treat you ever after.

Of course, there’s plenty of room in life for occasional indulgences and one-off decisions.

But in circumstances that will repeatedly arise, when you sense there are greater stakes at play, don’t just ask yourself, “What do I want to do right now?” but “What pattern do I want to set for the future?”

The post Sunday Firesides: What Pattern Do You Want to Set? appeared first on The Art of Manliness.

DATE: 2023-08-09
AO: #ao_lightningrod
Q: @Rip
PAX: @Red Curry @CK @Sketch
FNGs: None
COUNT: 4

WARMUP:
Side Straddle Hop
Daisy Pickers
Imperial Squat Walkers
Arm Circles
Halo’s

THE THANG:
Draw from a deck of cards:
Diamonds: Mike Tysons’
Hearts: Big Boys
Clubs: Squats
Spades: Inverted Rows

A, 2, 3, 4= bear crawl up bank
5-10= reps
Jack=15
Queen=20
King=25
Joker= 1 lap around track

MARY:
LBC’s
Leg Lift

ANNOUNCEMENTS:
AO Clean up date 8/12 from 9-12

COT:
The world can be divided into agents and objects.

Things that make stuff happen, and things that have stuff happen to them.

The shaper, and the shaped. The mover, and the moved. The driver, and the screw.

No one is ever entirely one or the other, and you should be open to allowing positive influences to work upon you.

But an individual, who wishes to be an individual, should aim to live a life in which he is primarily an agent rather than an object.

Becoming an agentic being requires the adoption of three key principles.

The first is to strengthen the borders of the self. He who is unsure of his values, who is pliable and porous, will absorb whatever the countervailing currents of the time happen to be and get molded into whatever tools institutions, corporations, and legions of schemers find most suitable.

He who lacks a clear end, can be used for anyone else’s means.

The second principle for gaining agency centers on acquiring skills — of every kind: the ability to express your mind, and change another’s; fix an appliance, and your eye on an aim; lift a physical weight, and carry an emotional burden.

The more skills you amass, the more power you gain to be a cause rather than an effect — to control circumstances rather than be the product of them.

Finally, agency rests on the principle of action itself — the recognition that unless you’re at least treading water, you’re going to be swept downstream.

If you don’t decide what to fill your head with, where you want to go, and who you want to be, those decisions will be made for you by the entities and individuals who are exercising their agency.

Such is an inviolable law of this world: you either act, or are acted upon.

The post Sunday Firesides: Act or Be Acted Upon appeared first on The Art of Manliness.

Backblast! 7 of Diamonds
DATE: 2023-08-07
AO: #ao_lightningrod
Q: @Rip
PAX: @Goon @Red Curry , Sketch, Winger
FNGs: None
COUNT: 5

WARMUP:
Side Straddle Hop
Don Quixote’s
Hillbillies
Arm circles
Arm stretches

THE THANG:
7 of diamonds

Performed on a large diamond (i.e. a square); we use the football field at the goal line; 40 yard line; cross to the other side; back to goal and back across . For the first round, do 7 reps of an exercise. First exercise are 7 Mirkens with a mosey (or sprint) in between corners. Second corner-air swats; third corner Mountain Climbers; fourth corner Lunges. Each round, increase by 7 reps each round. Round 2, 14 count. Round 3, 21. Round 4, 28. Then go back down.

MARY:
LBCs
Flutter kicks
Bridges

COT:
Leadership can be lonely-from LOTR: when the elf queen tells Frodo that a ring bearer is alone. We are fortunate to be together as F3 men – let’s not lose the fellowship of what has brought us together, but don’t forget as leaders we are alone by taking responsibility for our lives, families, and community.

AO: The Oakery

QIC: Ghost

PAX: Fishman, Coinage

Conditions

60 degrees, dry

Warm up

• SSH x20IC
• Leg swings x8OYO forward and sideways
• calf raises x20s OYO
• Daisy Pickers x 10IC
• scissor arms x 8IC

• Jog to coupon area
• Complete 4 exercises 2 reps, but at least 10s slow negative. Then Jog
• rinse, repeat – AMRAP
• Four exercises are kind of up to you. Choose one of three each round
• Goblet squat, lunge, squat jump – choose 1
• Merkin, Sherkin, Shoulder press – choose 1
• Big boys, breakdancers, J-lo’s

The Thang

6MoM

• no time

COT

Reason not always the best way of “knowing.”

Just finished Tolstoy’s Anna Karenina.

The character Levin, was Tolstoy as he saw himself. Read these three quotes.

816 – …he had been horrified, not so much at death as at life without the slightest knowledge of whence it came, wherefore, why, and what it was.

817 – “he felt vaguely that what he called his convictions were not only ignorance, but were a way of thinking that made the knowledge needed impossible.”

828 – Reason could not discover love for the other, because it’s unreasonable. ‘Yes pride…and not only the pride of reason, but the stupidity of reason. And above all – the slyness, precisely the slyness, of reason. Precisely the swindling of reason.’

Levin despairs of life, because he doesn’t know why he exists. But he realizes that his hyperrational bent perhaps prevents him from knowing the deepest truths. He begins to suspect (like moral psychologists are learning today) that our reason can be quite deceptive and isn’t the only guide or even the best way to arrive at certain truths. I encouraged the PAX to be open to other ways of knowing truth.

Ghost out

AO: #ao_lightningrod
Q: @Stray Cat (Portland, OR)
PAX: @Red Curry
FNGs: None
COUNT: 2

WARMUP:
SSH x 25IC
Third Grade x 10IC
Scissor Arms x 10IC
Imperial Squat Walkers x 10IC
Toy Soldiers x 10IC
Don Quixote’s x 10IC
Halos x 10IC
Jane Fondas x 10IC (both sides)
Mosey to Track

THE THANG:
Rows x 10IC
Dips x 12 IC
Repeat above 3x

30 YDS Broad Jump Burpees
30 YDS Bear Crawls
Repeat above 3X

50 Big Boys
Run all bleacher stairs
Repeat above 2X
Return to Lightning Rod

MARY:
Flutter Kicks x 25IC
Superman’s x 10IC (two times)

ANNOUNCEMENTS:
Saturday at @Ghost (Eagle Creek, OR)

COT:
Went to the Doctor yesterday for the first time in 10 years (not recommended).  I’m grateful for F3, since I would definitely not enjoy the health I have without all of you helping me get in shape.

-StrayCat Out

AO: #ao_lightningrod
Q: @Stray Cat (Portland, OR)
PAX: @Red Curry @Output (Eagle Creek, OR) , Hatch
FNGs: None
COUNT: 4

WARMUP:
SSH x 25IC
Don Quixote x 10IC
Toy Soldiers x 10IC
Daisy Pickers x 10IC
Halos x 10IC
Forward Arm Circles x 10IC
Backward Arm Circles x 10IC
Mosey to Playground
Plank on Merry-Go-Round (rotate together)
Dips x 12IC

THE THANG:
10 Man Makers
Rifle Carry Down Hill
30 Coupon Swings
Murder Bunny Uphill
Repeat above for time

MARY:
Plank 20 sec
Side Plank 20 sec
Side Plank 20 sec other side
Flutter Kicks x 30IC
LBC x 30IC
Box Cutters x 25IC
Jane Fondas x 10IC (each side)

ANNOUNCEMENTS:
CSAUP

COT:
I saw some people on Twitter discussing if Sleep should be the other half of “The Queen” (in addition to diet).  I think sleep is very important for health, and I’ve struggled getting good sleep in summer.  Here are some tips:

1. Invest in a better mattress and bedding
2. Block out light
3. Minimize noise
4. Set Thermostat to 65 to 68F
5. Get at least 7 hours sleep
6. Set your alarm for the same time each day
7. Keep naps around 20 min
8. Relax for 30 min before bed
9. Disconnect devices 60 min before bed
10. Get 30 minutes of natural light exposure
11. Exercise for at least 20 minutes each day
12. Limit caffeine after 2pm
13. Limit alcohol 60 min before bedtime
14. Eat Dinner a few hours before bed
15. Limit nicotine use and smoke exposure
16. Reserve your bed for sleep and sex only
17. If you can’t sleep, get out of bed after 20 minutes and so something without screens or much light
18. Keep a sleep diary

-StrayCat