F3 Oregon Territory Tools

Tag: baguette

  • (04.17.21) The Q is for Queen


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > Stray Cat, 2 Chainz, Slash, Tater Tot, Danish, Baguette



    CONDITIONS

    Best day of the year, sunny and warm. T-shirt weather in full force….some tops were popped as the sun was blasting! PAX was Ready to Rock. Lead a beatdown with musical accompaniment by none other than QUEEN.

    Warm Up (Circle of Pain) – Breakthru by Queen played

    • SSH x 15 IC
    • Fast High Knees x 15 IC
    • Butt Kickers x 15 IC
    • Monkey Humpers x 10 IC
    • Scissor Arms x 15 IC
    • Windmill x 15 IC
    • SSH x 15 IC

    The THANG

    Round 1: KILLER QUEENS (aka Bees)

    • Bear Crawl 30 yards
    • Broad Jump Back to start
    • Every 5 Broad Jumps, 3 Burpees
    • Continue for 3 rounds of “Killer Queen” looping (9:00 mins)

    Round 2: Break Free and Bite Dust (Football Field Gassers with Merkin add)

    • 25 yard sprint gassers
    • Start on endzone, sprint to 25 yards and back (10 Merkins)
    • 50 yards and back (10 Merkins)
    • 75 yards and back (10 Merkins)
    • 100 yards and back (10 Merkins)
    • Start back at 25 yards…continue till music stops
    • Round 2 complete after playing “I Want To Break Free” (3:40 mins), “Don’t Stop Me Now” (3:30 mins), “Bohemian Rhapsody” (6:00 mins), “Another One Bites The Dust” (3:35 mins)

    Round 3: Under Pressure, Save Me…PLEASE!

    • Mosey to the Bleachers
    • 20 Squats
    • 20 Step Ups (EC)
    • 20 Box Jumps
    • 20 Side Lunges (EC)
    • Continue for “Under Pressure” (4:00 mins) and “Save Me” (3:40 mins)

    Round 4: Mosey Mile (completed in three songs)

    • Mosey Mile
    • Continue for “Fat Bottomed Girls” (3:20 mins), “Radio Ga Ga” (5:20 mins), and “This Thing Called Love” (2:40 mins)

    6MOM

    • Rock’ Planks (single arm Plank, switch arm each chorus of we will rock you)
    • Freddie Mercurys x 10 IC
    • Victory Crunches till “We are the Champions” ends

    Moleskin

    The Daily Discipline Over What Is Put Into The Body Queen (Q1.3)

    Man does not stay Fit through exercise alone

    The Queen is an integral Guardrail in the HIM’s pursuit of proper personal alignment. As with chess, if the Queen is taken off the board, it is not long before the King finds himself checkmated. No matter how hard and consistently a man may exercise, if his diet is haphazard his Fitness kingdom will not long stand. The Queen cannot be ignored, even by the strongest of Kings.

    I have dreamt my entire adult life of that wonderful place where I could out-King my Queen. Surely, I’ve always thought, there is a magical number of miles I could run in a week that would enable me to eat whatever I want without gaining weight. Forty, fifty, sixty–whatever it is, once I had attained that mileage count, then I could abandon the grating discipline over what I put in my mouth. Repeatedly, I have had to relearn the same hard lesson that this wonderful place does not really exist, and that my belief that I could find it is a cruel self-generated hoax. It is a fool’s quest based upon a lie.

    The truth is that to Get Right I have to exert daily discipline over what I put in mouth no matter how fast I am Accelerating my King. In fact, it is in those periods of Acceleration that I have to be more disciplined in my service to the Queen. The reason is simple: more exercise means more calorie burn and more calorie burn means more hunger. The harder I exercise, the hungrier I get–the hungrier I get, the more I eat. That is the reason I can’t out-King my Queen. The faster I go on the Fitness road the higher my Guardrail needs to be to keep out of the ditch.

    The first step to serving the Queen is accepting that truth. The next step is doing something about it.

    ANNOUNCEMENTS:

    Mudgear Product shipping soon!!

    Great Happy Hour turnout, we’ll look to have a 2nd F activity each month moving forward

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • Cool Runnings


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > Danish



    CONDITIONS

    > Cool brisk morning, perfect start to the day. Rolling into the LF at 42 degrees, ready for miles!

    Warm Up (Circle of Pain)

    Mosey 400 meters

    • SSH x 25
    • Windmill x 20
    • Scissor Arm x 15
    • Monkey Humpers x 10
    • Slow High Knees x 15
    • Butt Kickers x 20
    • SSH x 25

    Mosey to the start

    The THANG

    • Merkin Mile (25 merkins, 1 lap x 4)
    • Coupon carry, Summit the bleachers and down the backside and back to the track
    • 25 Curls
    • Jump Squat Mile (25 squats, 1 lap x 4)
    • Coupon carry, Summit the bleachers and down the backside and back to the track
    • 25 Curls
    • Big Boi Mile (25 Big Bois, 1 lap x 4)
    • Coupon carry, Summit the bleachers and down the backside and back to the track
    • 25 Curls
    • OH Press Mile (25 OH Presses, 1 lap x 4)
    • Coupon carry, Summit the bleachers and down the backside and back to the track
    • 25 Curls

    6MOM

    > Finished with COT

    Moleskin

    FAILURE (Q4.5)

    An Undesirable Outcome That Builds The Leadership Foundation

    Failure is the crucible of the Leadership Development Process

    The reason is that Failure is a crucible. It is the forge by which a Leader is purified through the burning away of his me-first self-regarding nature. It matures him. Without Failure (and lots of it), a Leader will retain too much of who he was and keep doing what he did, rather than being fully transformed into what a Virtuous Leader is and consistently do what a Virtuous Leader does. A man cannot become a Virtuous Leader without the chance to Fail and learn from it. Through Failure he learns how to truly sacrifice and subordinate himself to needs of the Group and its Members. It is Failure that teaches a man to Live Third.

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • We be running


    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Angus, Danish, Bunny, Herbie



    CONDITIONS

    > 48 degrees, and WET, nothing can prevent this PAX from the mission, nice day for a little track grinder!

    Warm Up (Circle of Pain)

    Mosey 400 meters

    • SSH x 25
    • Windmill x 20
    • Scissor Arm x 15
    • Monkey Humpers x 10
    • Slow High Knees x 15
    • Butt Kickers x 20
    • SSH x 25

    Mosey to the track

    The THANG

    Merkin Mile (25 merkins, 1 lap x 4)

    Jump Squat Mile (20 squats, 1 lap x 4)

    Back to the Lightning Rod

    6MOM

    > Finished on the 6, Flutter kicks x 25, Flutter Jacks x 25, Spread Eagle x 25 (plus 28 more to round out time)

    Moleskin

    RECRUITING LEADERS:

    People are motivated by?

    a. Easy, low commitment tasks

    b. A timid leader with a lack of vision

    c. Awkward drive-by guilt trips out of our desperation

    d. Vision-drenched, significant changes

    High capacity leaders respond better to?

    a. Broad upfront calls

    b. Slack blasts, and DMs

    c. Not even being recruited

    d. Personal taps on the shoulder

    High capacity people need to be given a SIGNFICANT CHALLENGE. Without it, it’s easy to skirt the call or not investment.

    Hold the PAX accountable by refusing to let the PAX off the hook. If you don’t you give permission to the PAX to dishonor the value of mission. Our mission is clear and big, there is value in what we do here each day, in what we do, how we invest into this process and when we show up.

    What’s one way you can improve as a recruiter of leaders?

    How will it affect the culture of our service as more people begin to contribute?

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • Pet Sounds


    AO: > Lava Field

    QIC: > Lumbergh

    PAX: > Danish, Angus, Wetbag, Tater Tot, Baguette



    CONDITIONS

    > 39 degrees, bit of frost on the field, partly cloudy…perfect day to grind!

    Warm Up (Circle of Pain)

    Mosey 400 meters

    • SSH x 25
    • Windmill x 15
    • Scissor Arm x 15
    • Monkey Humpers x 15
    • Slow High Knees x 15
    • Butt Kickers x 15
    • SSH x 25

    Mosey 400 meters

    The THANG

    Football Field Pet Themed Walk (2 Rounds):

    • Bear Crawl 20 yards, run back to end zone
    • Backwards Bear Crawl 20 yards, run back to end zone
    • Gorilla Walk 20 yards, run back to end zone
    • Crab Walk 20 yards, run back to end zone
    • Murder Bunny 20 yards, run back to end zone
    • 10 Blockees
    • Run 100 yards and back

    Carry Coupons to Stadium Stairs (2 Rounds).

    • 10 Merkin Alternates (HC)
    • Frog Jump Up Stadium, down opposite side, jog back to block
    • 20 KB Swings
    • Cobra lunge (side lunging, step up one step, side lunge back to other side, step up one step) up Stadium, down opposite side, jog back to block
    • 30 Overhead Press
    • Stork Walk (two step lunge climb) up Stadium, down opposite side, jog back to block

    Weighted squats (30), Shoulder to Shoulder (30), Curls (30) – In cadence (slow count, basic count)

    6MOM

    > Finished on the 6, Flutter kicks x 15, Flutter Jacks x 15, Spread Eagle x 15, LBCs x 15, Big Bois x 15, Outlaw x 10 (each direction)

    Moleskin

    THE POWER OF STARTING YOUR DAY RIGHT:

    A couple of things I want you all to think through this weekend. First ask yourself this simple question; Does my morning ritual energize or drain you before starting your day? How we start our day matters, we’ve all experienced days where you wake up in a fog or are stressed around some aspect of your life, this connection follows us throughout the day. What I’d like us all to do is to think about this challenge that was put down recently at my church, our Pastor challenged us to implement ‘Quiet Time’ to begin our day. This simple concept is often difficult to implement and commit to make it habit forming but yet is incredibly easy and of tremendous value.

    My ask today is that each of you look for ways to start your day off with ‘Quiet Time’. Each morning, use this time (15 mins) to tackle an example below that will energize your body, mind, and/or spirit:

    1. Faith –> Read Scripture and pray
    2. Leadership investment –> F3 Q-Source study program
    3. Eat a healthy meal with no distractions –> find time to fuel your body without engaging in anything beyond yourself
    4. Meditation –> in a truly quiet environment, sit, be present, deeply breathe and center yourself
    5. Plan your day –> Write a list of goals/objectives/to-do’s for the day and structure your day around it
    6. Think about ways to impact your community/family –> Use this time to plan check in’s with friends and family, be intentional, form your thoughts and conversation plan to approach this with them.
    7. Exercise –> F3 workouts, run, yoga, stretch

    These are merely resources that will aid you in your day to meet it with healthy and positive energy. Curate this approach to meet your personal situation and find ways that will allow you to be successful.

    “You can’t be deeply influenced by that which you don’t know” – R. Kent Hughs

    Great share from Danish about the meaning of investing into structure and how much energy/value this provides. Not only was there good mumblechatter following the COT but a Bald Eagle landed on the lights around the stadium. Great finish to a great day!

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh