F3 Oregon Territory Tools

Tag: Bob Evans

  • Isla

    AO: Lightning Rod

    QIC: Walkman

    PAX: Jellyfish, Artois, Free Lunch, Stray Cat, Bob Evans

    Conditions

    low 50’s and dry! Beautiful morning! Pax arrived on time (Q was a minute late!).

    Warm up

    Mosy to the Field with our Coupons, circled up in the middle for 10ea of neck Rolls, Arm Scissors, Imperial Walkers, Windmills, slow high knees, third grade exercise, Monkey humpers and Jane Fondas. s

    The Thang

    Team exercise just like a Dora but with a twist, making it an Isla.

    A few of you heard of my recent visit to a local school where my 3 year old had to poop and I had to run her home. Turns out she weighs about the same as a coupon.

    So each team had a certain amount of work to do, and one partner does the movement while the other runs across the field and back with their coupon.

    The work: 150 Merkins, 150 bonnie blairs, 150 freddie mercury’s.

    The twist: if you don’t go fast enough with the coupon, you get shit on. If your partner does more than 30 of the movement while you’re running, you were going too slow, and you get a punishment.

    For this first leg, two of the teams had 6 total punishments – which were explained at the end.

    Then we mosied to the stairs with our coupons and did a similar format, with 90 dips as the work. No punishments earned here.

    Mosied to the ‘rod.

    6MoM

    The punishment was 4 burpees for each ‘shit on’. 24 total burpess earned and we completed them as a Pax.

    CoT

    I shared that the trip I’m on now is about 1 year from the one I was on when I learned that my friend Tom took his own life. Later that year, I lost another male friend in the same way. My conviction on the importance of things like F3, of helping men become fit and friended, has grown tremendously because of these events. Men are struggling. And they don’t tell anyone. And often they don’t know that it doesn’t have to be that way. F3 isn’t the only path for a man to get right, live right, lead right, and leave right, but it’s the one I can share, and I find it incredibly important to do so.

    Great work Men.

    Walkman

  • (2.09.22) Hop Hop to the Top (This title’s for you, Kiwi)


    AO: > Lightning Rod

    QIC: > Samurai

    PAX: > Bob Evans, Slash, Danish, Walkman, Lumbergh, Steamy Nix, Free Lunch



    CONDITIONS

    37 degrees and cloudy. Touch of chocolate rain at the end.

    Warm Up

    • Side Straddle Hop X 25
    • Edward Scissor Arms X 12
    • Daisy Pickers X 12
    • Butt Kickers X 10
    • Slow High Knees X 10
    • Fast High Knees x 10
    • Mosey down to the track

    The Thang

    First exercise is running!

    • 400 nuR (backwards run) easy pace
    • 800 Run fast pace 80% effort

    After each run, hold plank or squat until 6 is in.

    Second exercise is a circuit around the stairs for time:

    • 5 Big Boys at the bottom
    • Hop with both feet up the steps
    • 5 Merkins at the top
    • Walk back down the grass and slide under the railing to get back to the start
    • Repeat with 10, 15, etc.

    We did this one for 15 minutes. Most PAX got up to sets of 25.

    Then mosey to the side line and buddy up for an experimental exercise:

    • Buddy carry your buddy across your shoulders
    • Run halfway to the other sideline
    • Squat your buddy 10 times
    • Run back
    • Switch places so your buddy can do it

    Modifications were necessary, and PAX came up with some really good ones: buddy drag, wheelbarrow, lunges, air squats…

    Then we moseyed back to the Lightning Rod.

    6MOM

    • Reverse Freddy Mercury x 20 in cadence
    • One PAX ripped a gnarly wet one during this exercise
    • We are taking up a collection to buy him new shorts
    • Side Crunches x 12 hard count each side
    • 30 seconds Glute Bridge Hold with deep breaths
    • The air had mostly cleared by this point so it was safe to breathe deeply
    • 30 seconds Cobra Hold with deep breaths

    COT

    Q shared some personal experience about struggling to stay honest, the misery that dishonesty can bring, and the joyous freedom that comes from owning up to the truth and setting things right. We finished out with a prayer to God to help us be honest, loving, and kind.

    With Love,
    Samurai

  • (02.07.22) Franklin Mountain Summit


    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Bob Evans, Danish, Walkman, Kiwi, Stray Cat, Steamy Nix, Free Lunch



    CONDITIONS

    Frosty and foggy. Perfect Monday for a gloomy beatdown

    Warm Up (Circle of Pain)

    • Mosey to the Track
    • SSH x 20 IC
    • Windmill x 15 IC
    • Scissor Arm x 15 IC
    • Monkey Humpers x 10 IC
    • Third Grade Exercise x 10 IC
    • Slow High Knees x 10 IC
    • Butt Kickers x 10 IC
    • SSH x 20 IC

    The THANG

    As many rounds as possible before mosey back to LR for COT. Goal is 3 rounds.

    • Run to the Franklin Statue
    • 50 merkins
    • Run back to track and back up to Franklin Statue
    • 50 big bois
    • Run back to track and back up to Franklin Statue
    • 50 squats

    Great push by the PAX. Lots of encouragement and effort out there!!

    Mosey back to LR!

    6MOM

    > Finished on the 6, holding 6 inches till the 6 is in.

    • LBC x 15 IC (heals planted on the ground)
    • LBC x 15 IC (standard)

    Moleskin

    A moment of struggle then focus on thankfulness

    Shared some details around my family getaway. How it was a wonderful time away with just my crew but had two blowouts with our oldest. Spoke into that and how it just looms over me and struggle in them and I let them linger over me, taking away from the good that was just experienced.

    My wife had an amazing idea to have my oldest pray about the things in her life she is thankful for each morning, I love it and have chosen to model this same behavior. Encouraged the PAX to adopt a way to focus energy on the positives each day to be that gentle reminder of why we serve others, especially our families.

    > That’s a wrap, Lumbergh

  • (1.28.22) Hop Hop and Don’t Stop!


    AO: > Lightning Rod

    QIC: > Samurai

    PAX: > Bob Evans, Kiwi, Slash, Herbie, Walkman, Steak Juice, Free Lunch



    CONDITIONS

    29 degrees, clear skies and windy.

    Warm Up

    Mosey down to the track, up and down the stairs a few times, then down to the goal line.

    • Side Straddle Hop X 25
    • Third Grade X 10
    • Monkey Humpers X 15
    • Butt Kickers X 10
    • Fast High Knees X 10
    • Y to T x 20
    • Side Straddle Hop x 25

    The Thang

    First exercise is a buddy exercise. Buddy A does the stationary exercise while buddy B does the moving exercise down to the 30 yard line and back. Then buddy B does stationary and buddy A does the moving exercise.

    • Round 1 Squats/Bear Crawl
    • Round 2 Lunges/Big Boys
    • Round 3 Merkins/Broad Jump

    Mosey over to the low wall and do the second exercise two times through:

    • 1 Minute Inverted Row
    • 30 Seconds Rest
    • 1 Minute Bench Dips
    • 30 Seconds Rest

    Then mosey back to the goal line for the last exercise:

    • Run to the 10 yard line and back
    • Do 1 Burpee
    • Run to the 20 yard line and back
    • Do 2 Burpees…

    Everyone made it to the 70 yard line and some PAX got through to 100. Then we mosied back to the Lightning Rod with an extra stairs run on the way.

    6MOM

    • Scissor Kicks x 20 in cadence

    COT

    Each part of this workout was intended to represent one of the three Fs.

    The timed portion is a measure of Fitness. Fitness is about being fit for a purpose, suitable for the task we are assigned. It’s not about looking good or even about feeling good. In order to talk about Fitness, we need to know what task we are trying to be fit for. That’s our reason, our Why.

    The buddy portion represents Fellowship. It’s a scary world out there, and we’re not going to make it alone. In order to survive, in order to thrive, we have to stick together. We have to work together to get it done, encouraging each other as we go.

    The Burpee Ladder is about Faith. We have to believe in something outside of ourselves. This could be God, the Fellowship, the connectedness of the universe- there has to be some Higher Power out there because we can’t be it. We can’t do it on our own. There’s not enough strength in me to run up and down the field doing burpees when it’s freezing cold and dark. That power has to come from somewhere outside of us.

    PAX went around the circle and shared about their Why, the task and purpose they want to be fit for, and about their Higher Power, where they get their Faith and their Strength from.

    Remember your Why, stay close to your Fellows, and reach out to your Higher Power for help!

    With Love,
    Samurai

  • (01.26.22) – Clockwork “CORE”nge

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Bob Evans, Herbie, Samurai, Walkman, Slash, Free Lunch, Steamy Nix,

    Conditions

    Frosty and foggy! But energy was high!

    Warm up

    • SSH x 20 IC
    • 3rd Grade Exercise x 15 IC
    • Slow High Knees x 10 IC
    • Monkey Humpers x 10 IC
    • Windmills x 10 IC
    • Scissor Arms x 10 IC

    Mosey to field

    The Thang

    Mosey to the middle of the field. Setting up five cones, one in the center of the field, the rest 20 yards away from center creating an ‘X’.

    PAX starts in the center and always returns to the center station after visiting each station. Every time the PAX returns to the center of the field –> 5 Merkins (EVERYTIME)

    • Start with your Merkins
    • RUN to the first station do the work, NUR back to center
    • Continue thru this rotation, until all stations have been visited
    • Start next round by adding 5 more reps to each station, Merkins remain 5 reps always
    • Station 1 – Big Bois
    • Station 2 – Opposite Arm/Foot Touches in Pike Plank (HC)
    • Station 3 – Double Leg Raises (without touching the ground)
    • Station 4 – Pickle Draggers (HC)

    COT

    BEATING BURNOUT
    Stress is a fact of professional life, but extreme and unrelenting pressures can lead to the debilitating state we call burnout.

    Three symptoms characterize burnout: exhaustion; cynicism, or distancing oneself from work; and inefficacy, or feelings of incompetence and lack of achievement. Research has linked burnout to many health problems, including hypertension, sleep disturbances, depression, and substance abuse. Moreover, it can ruin relationships and jeopardize career prospects.

    Resolving burnout often requires changes at the job, team, or organizational level. But you can also take steps toward recovery and prevention on your own: Prioritize your health, shift your perspective to determine which aspects of your situation are fixed and which can be changed, reduce exposure to the most stressful activities and relationships, and seek out helpful interpersonal connections.

    It’s important to ward off burnout on your team as well: Insist on time for rest and renewal, set realistic work limits, boost your team’s sense of control, provide meaningful recognition, and ask people what help or training they need to succeed.

    https://hbr.org/2016/11/beating-burnout

  • (1.15.22) I’ve Missed these Hills


    AO: > Lightning Rod

    QIC: > Walkman

    PAX: > Kiwi, Bob Evans, Steamy Nix, Free lunch



    CONDITIONS

    43 and mostly dry. A few PAX had to take off early but everyone gave a great effort to end their week the right way!

    Warm Up (Circle of Pain)

    Warm up

    • Neck Roll x 10, Scissor Arms x 10, Windmill x 10, Imperial Walker x 10, Third Grade Exercise x 10, monkey humpers x 10, hammy stretch x 10. Mosy to the tiered hill.

    The Thang

    3 Rounds. Each round with a different exercise on the tiers. Tier 1 – 5 reps, Tier 2 – 10 reps, Tier 3 – 15 reps, Tier 4 – 20 reps.

    Round starts with 5 pull ups on a bar, Run up the hill backwards to tier 1, complete the movement, come back down, 5 pull ups, run backwards up to tier 2, repeato.

    Round 1: Jump Squats

    Round 2: Merkins

    Round 3: Froggies (plank position, jump legs forward to tucked position, extend them back, repeato)

    Mosied to the bigger hill. Run up the hill, 10 burpees, run down, run up, 9 burpees, run down…repeato.

    6MoM

    • LBX x 25, American Hammer x 15, 6 inch lift x 20, Plank x 20, Side planks x 10.

    COT

    I shared a recent big perspective shift that has happened in the last two weeks for me. For years I’ve adapted to my right knee – it doesn’t handle lateral movement well and has knocked me out of beatdowns and basketball at different times. For the last 2 months I’ve been doing PT on it, and last week I played my first basketball game in about 4 months, and my knee was rock solid. I was moving on the court with so much more confidence and ease than I have in YEARS.

    I’d just assumed that this condition was my ‘new normal’. That I just had to settle for no more hoops, no more lateral movements. I’d done PT on it before, but my new guy had a totally different approach and it worked! I am so excited to be able to move like that again.

    Steamy Nix shared that this perspective was helpful and may apply to some sleep/inflammatory issues he’s dealing with.

    Well done Men!

    -Walkman

  • (1.10.22) Left, Right, Left


    AO: >Lightning Rod

    VQIC: > Samurai

    PAX: > Danish, Bob Evans, Kiwi, Walkman, Steak Juice, Free Lunch, Stray Cat



    CONDITIONS

    35 degrees out. Overcast but not raining!

    Warm Up

    We did the whole warm up in cadence.

    • Side Straddle Hop x 25
    • Daisy Pickers X 20
    • Slow High Knees X 10
    • Fast High Knees X 20
    • Forward Small Arm Circles x 15
    • Reverse Small Arm Circles x 15
    • Side Straddle Hop x 25

    The Thang

    PAX formed into two columns and ran 1/2 mile in cadence with Q calling cadences. We are going to need some music lessons to improve our singing. Ended our run down at the track.

    Beatdown Part A:

    • 1 Minute of continuous Merkins
    • Big Boys x 10 in cadence (hard count)
    • 1 Minute of continuous Merkins
    • Squats x 20 in cadence (hard count)
    • 1 Minute of continuous merkins

    Beatdown Part B:

    On the track, on your own. Lunge Walk x 30 (hard count) and then run the rest of the lap back to the starting line. All PAX completed 3 laps and some did more.

    PAX formed into two columns and ran in cadence back to the flagpole. Our singing was slightly improved this time around.

    6MOM

    • Flutter Kicks x 30 in cadence
    • 1 Minute Low Plank
    • Freddie Mercury x 20 in cadence
    • Reverse Freddie Mercury x 20 in cadence

    COT

    Q shared about personal journey and the power of fellowship to transform lives. Reach out to your brother next to you and offer your help. It could make all the difference!

    With Love,
    Samurai

  • (1.7.22) Battle Buddies


    AO: >Lightning Rod

    QIC: > Walkman

    PAX: > Herbie, Danish, Kiwi, Samurai, Bob Evans, Lumbergh, Slash, Steamy Nix



    CONDITIONS

    Thank the lord it was 50 degrees because it was WET. Poured on us the whole time but the liquid sunshine provided some great cooling for the beatdown.

    Warm Up (Circle of Pain)

    Warm up

    • Mosy to the track with our coupons, set the coupons on the goal line. Pax lined up for a six man run with one coupon. The coupon starts at the front, and is passed down the line until the last man has it, then the last man runs it to the front. Completed 2 laps then circled up for: Windmill, Third Grade Exercise, hammy stretch, Halo’s all x10.

    The Thang

    Partnered up and lined up on the goal line with one coupon per team. The team was responsible for moving the coupon to the other goal line.

    Round 1: Lunge walk with coupon handoff every 5 yards. Every 20 yards stopped and the team completed 10 merkin squats (wheelbarrow position as a team, one member is doing merkins and the other is doing squats)

    Round 2: Murder bunny (partner doing broad jumps) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 merkin squats.

    Round 3: Rifle carry (partner just walking) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 Thrusters or squats. Raised the stakes – if a team missed a handoff, walked passed a line, or forgot to switch, they owed 5 penalty merkins. This increased communication on the teams and we only had 1 set of penalty merkins across all teams.

    Round 4: Bear crawl with coupon drag, coupon switched every 5 yards. Every 20 yards, completed 10 big bois with coupon handoff. Penalty merkins in effect but the pax did great and nobody earned any.

    We were tight for time, so started COT on the mosy, sorry everyone.

    COT

    YHC shared the adventures at The Grizzly – detailing the physical and mental challenges of the event and talking through the teamwork, external focus, and grit required to push through. Bob Evans and his physical preparation helped carry a lot of people, and Samurai’s attitude and mental toughness shined throughout the night. Great event that taught us a lot and I encourage everyone to consider one, and to prep for it accordingly.

    Great work Men!

    Walkman

  • (01.03.22) – Faster than Rain

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Bob Evans, Walkman, Herbie, Kiwi, Free Lunch

    Conditions

    Wet, wet, wet but north of 40 degrees, which was a nice change of pace lately!

    Warm up

    • SSH x 20 IC
    • 3rd Grade Exercise x 15 IC
    • Slow High Knees x 10 IC
    • Monkey Humpers x 10 IC
    • Windmills x 10 IC
    • Scissor Arms x 15 IC
    • SSH x 20

    Mosey to track

    The Thang

    7 of Diamonds – Track Style (Burpees, Big Bois, Squats, Merkins)

    Round 1 – Burpees

    PAX Runs 400m (complete 7 Burpees) x 4

    Round 2 – Big Bois

    PAX Runs 400m (complete 14 Squats) x 4

    Round 3 – Squats

    PAX Runs 400m (complete 21 Big Bois) x 4

    Round 4 – Merkins (not enough time to complete)

    PAX Runs 400m (complete 28 Merkins) x 4

    COT

    3 tricks for setting–and sticking to–your New Year’s resolutions, according to career coaches

    • Ask Self Reflective Questions (What am I doing? Who am I with? How do I feel?) –> “Values are the bedrock on which you make decisions, when you rank these values – community, authenticity, faith, whatever they are – you can set goals based on those values.” – Susan Peppercorn
    • Focus on Smaller Goals
    • Find an accountability partner

    https://www.cnbc.com/2021/12/31/how-to-crush-your-goals-in-the-new-year-according-to-career-coaches-.html

  • (12.15.21) I’ll Take Core for 1000, Alex!!


    AO: >Lightning Rod

    QIC: > Lumbergh

    PAX: > Slash, Bob Evans, Stray Cat, Free Lunch, Steamy Nix, Herbie



    CONDITIONS

    Snowy I Hope~! Nope.

    Warm Up (Circle of Pain)

    • SSH x 20 IC
    • Imperial Walkers x 10 IC
    • Windmill x 10 IC
    • Scissor Arm x 10 IC
    • Third Grade Exercise x 10 IC
    • Slow High Knees x 10 IC
    • Countdown from 5 single leg hamstring stretch, then switch
    • Countdown from 5 Quad stretch, then switch
    • Countdown from 5 calf stretch, then switch, walk feet to hands

    The THANG

    Partner up the PAX, line up on the endzone, repeat the below

    ROUND 1

    • Partner 1 – Big Bois till Partner 2 returns
    • Partner 2 – Bear Crawl to 25 yard line and mosey back
    • Round complete after 250 Big Bois completed

    ROUND 2

    • Partner 1 – Leg Raises till Partner 2 returns
    • Partner 2 – Broad Jump to 25 yard line and mosey back
    • Round complete after 250 Leg Raises completed

    ROUND 3

    • Partner 1 – American Hammers till Partner 2 returns
    • Partner 2 – Lunge Walk to 25 yard line and mosey back
    • Round complete after 250 American Hammers completed

    ROUND 4

    • Partner 1 – Reverse Snow Angels till Partner 2 returns
    • Partner 2 – Side Lunge Walk (switching halfway) to 25 yard line and mosey back
    • Round complete after 250 Reverse Snow Angels completed

    Mosey back to LR!

    Moleskin

    Tips to prevent holiday stress and depression

    When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

    1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones for other reasons, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
    2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.If you’re feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns. Try reaching out with a text, a call or a video chat.Volunteering your time or doing something to help others also is a good way to lift your spirits and broaden your friendships. For example, consider dropping off a meal and dessert at a friend’s home during the holidays.
    3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children or other relatives can’t come to your home, find new ways to celebrate together, such as sharing pictures, emails or videos. Or meet virtually on a video call. Even though your holiday plans may look different this year, you can find ways to celebrate.
    4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
    5. Stick to a budget. Before you do your gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts.Try these alternatives:
      • Donate to a charity in someone’s name.
      • Give homemade gifts.
      • Start a family gift exchange.
    6. Plan ahead. Set aside specific days for shopping, baking, connecting with friends and other activities. Consider whether you can shop online for any of your items. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for meal prep and cleanup.
    7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
    8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.Try these suggestions:
      • Have a healthy snack before holiday meals so that you don’t go overboard on sweets, cheese or drinks.
      • Eat healthy meals.
      • Get plenty of sleep.
      • Include regular physical activity in your daily routine.
      • Try deep-breathing exercises, meditation or yoga.
      • Avoid excessive tobacco, alcohol and drug use.
      • Be aware of how the information culture can produce undue stress, and adjust the time you spend reading news and social media as you see fit.
    9. Take a breather. Make some time for yourself. Find an activity you enjoy. Take a break by yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.Some options may include:
      • Taking a walk at night and stargazing
      • Listening to soothing music
      • Reading a book
    10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

    Take control of the holidays

    Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

    > That’s a wrap, Lumbergh