F3 Oregon Territory Tools

Tag: Bunny

  • 6.7.21 – Fit and Friended Men look outward

    AO: Lightning Rod

    QIC: Walkman

    PAX: Danish, Bunny, Giggles, Ghost, Kiwi

    Conditions

    Light overcast and 49 degrees as six Pax showed up right on time to kick things off. YHC was coming off a week away and botched the disclaimer a bit on our way to a mosy.

    Warm up

    Mosied down to 62nd and looked for ‘Good Morning Merkins.’ Bunny was confident in his first ‘Good Morning’ and was rewarded when some random guy down the street hollered back, as well as his intended target. Pax completed 20 merkins on the Mosy and stopped into the tennis courts for Slow high knees x 12, Gradycorns x 12, Windmill x 12, Merkins x 11 (HC). In between each movement we ran (60-80% pace) to the end of the courts and back. Then mosied to the hill

    The Thang

    Need a name for this type of workout…the pax lined up single file at the bottom of the hill and all held plank. The first person in line ran up the hill, completed 10 merkins, and bear crawled back down and then held squat until the last man was in. When the first man was done with the merkins, the second person in line followed suit, repeating until the entire line was reformed at the bottom of the hill, all holding squat. Then the first person ran up, completed 10 squat jumps, and ran back down, forming a new line holding plank. When the first man’s squat jumps were completed, the second person followed suit, and repeated until the PAX was back to the original line. We repeated this sequence 6 times before heading back to the LR.

    6MOM

    Potty Breaks x 12

    Outlaws x 12

    Box Cutters x 12

    Superman x 12

    Big Bois x 15

    COT

    “Fit and Friended Men look outward“

    I found this quote from ‘Freed to Lead’ incredibly valuable over the last month or so. I saw evidence of it in myself over the last year, and the pax opened up and shared some perspective on how it applied outside of fitness and into our marriages, children, and the mentality of abundance. We shared that when F3 first started several people came up with ‘pet projects’ that were initially considered distractions – helping a charity, building homes, etc. But it turned out these ‘distractions’ were the result of the men being fit and friended, and they ended up becoming the goal of F3 – to reinvigorate male leadership in communities. As our pax grows, we’ll begin to see these ‘pet projects’ and YHC highly encourages us to embrace them as strong second and third F opportunities.

    Great work today – Walkman

  • (05.28.21) Morning Merkins with Big Ben


    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Bunny, Samurai, Face Plant, Kiwi, Walkman, Free Lunch, Murse, Danish, Giggles, Stray Cat, Slash



    CONDITIONS

    > What a day, what a day. Revved up the lungs, arms, and legs to wrap up to week. 12 strong to start the day, perfection!

    Kicked off the workout walking thru the 5 Core Principles of F3:

    Warm Up (Circle of Pain)

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

    The THANG

    As many rounds as possible before mosey back to LR for COT. Goal is 6 rounds.

    • Start on the track, run around the track to the away stands and up to Franklin statue
    • 25 merkins
    • Run back to track
    • 10 Burpees
    • 20 Squats
    • 30 Big Bois
    • Repeat!!!

    Mosey back to LR!

    6MOM

    > Finished on the 6,

    • LBC x 20 IC

    Moleskin

    How Gratitude Changes You and Your Brain
    New research is starting to explore how gratitude works to improve our mental health.

    I recently read this article and found it’s insights fascinating. The link is posted in the backblast for you all to read deeper but the highlights of the study found these 4 results rang true:

    1. Gratitude unshackles us from toxic emotions
    2. Gratitude helps even if you don’t share it
    3. Gratitude’s benefits take time
    4. Gratitude has lasting effects on the brain

    https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

    And with that, I’m grateful for each of you and the effort you’ve been given over this last year. Whether it was helping me or the man next to you thru a dark or thru the best and brightest of days, I know I count on you. You are men of character. Keep laying bricks.

    > That’s a wrap, Lumbergh

  • 5.3.21 – Charge!

    AO: Lightning Rod

    QIC: Walkman

    PAX: Danish, Lumbergh, Giggles, Kiwi, Bunny, Ditka!, Herbie, Ghost, Samurai, Free Lunch

    Conditions

    49 clear and dry. 10 Pax arrived on time with one more straggling in (nice job) and another who showed up but missed us (also nice job!).

    Warm up

    Mosied down to 52nd and down to division, circling up for:

    SSH x 15

    Windmill x 12

    Slow high knees x 12

    Third Grade Exercise x 12

    Monkey Humpers x 12

    Side Lunge x 12

    Then mosied to the hill by the track.

    The Thang

    Started at the bottom of the hill. The Pax ran up, starting the exercise immediately at the top, and once the six was in we performed the exercise in cadence. Jogged down the hill, and started pull ups immediately. Once the six was in, performed 10 pullups in cadence. Repeated for:

    Merkins x 10, Jump Squats x 10, Plank x 10, Lunges x 10

    Ran up the hill backwards and completed the same for:

    Merkins x 15, Jump squats x 15, Plank x 15, Lunges x 15

    Broke the group into two groups and completed a lap of a six man run.

    Pulled up at the wall and completed wall sits w/ Cherry Pickers x 15, Morrocan Night club x 15, OHP x 10.

    Went back to the hill and repeated the above for:

    Merkins x 5, Jump squats x 5, Plank x 5, Lunges x 5

    Ran up the hill backwards for

    Merkins x 10, Jump squats x 10, Lunges x 10

    Mosied back to the Lightning Rod.

    6MOM

    Box Cutter x 15

    Big Bois x 25

    Frozen Freddie x 10

    Plank, L/R side plank x 10ea

    Superman x 15

    LBX x 10

    COT

    I shared that I’m currently reading ‘freed to lead’ and am finding it hitting home. In particular, the need to work every single day to become who I want to be is hitting right now. I’ve had this mental block on the need to push myself every day, feeling like 2-3 days a week ‘should’ be good enough. The funny thing is, it obviously isn’t. I keep telling myself I don’t want to do this 5 days a week, particularly as we’re looking to launch NE, but I have all of this evidence that I really do want to do it more: I’m happier, more present, a better husband/father/friend, I see massive cognitive gains, I eat/drink better, i read more, walk my dog, etc. All the evidence in the world, and I still have a mental block on it being ‘required’ to push it every day. The story of F3 is doing a great job of breaking that down for me.

    Good work today – Walkman

  • Bringing Sally Up!


    AO: > Lightning Rod

    QIC: > Walkman

    PAX: > Danish, Bunny, Giggles, Free Lunch, Quads, Kiwi, Slash, Ghost



    CONDITIONS

    > You could tell it was warmer (45ish) this morning as we all hung out in the courtyard longer than usual before getting started. 9 Pax including an FNG to end the week right!

    Warm Up (Circle of Pain)

    Mosey to 52nd and down through the lower baseball field to the center of the football field. Windmill x 12, Slow high Knees x 12, Imperial Walkers x 12, Third Grade Exercise x 12, Monkey Humpers x 12.

    The THANG

    The Pax completed a series of movements to the workout song “Bring Sally Up”. It’s 3 minutes and 24 seconds long, featuring extended holds in the down position. This was a U vs. U morning. The PAX was strong and fought hard through each one! We completed:

    Merkins (I think Slash finished this one all the way through)

    Squats (I think a few guys finished this one all the way through)

    Dips (I don’t think anyone finished this one all the way through)

    Lunges (several finished this one)

    Pull ups (these ended up being more painful on grip/forearms than expected)

    6MOM

    Bring Sally up with 6 inch leg lifts as the down position and leg raises (vertical) as the up.

    Plank x 30 to finish it off

    Moleskin

    5 core tenets of an F3 workout

    • Always Free
    • Open to men of all fitness levels
    • Rain or shine
    • Peer led – no special requirements
    • Circle of Trust to wrap it up

    Shared the Q source quadrants of Get Right, Live Right, Lead Right, and Leave Right. Discussed the Daily Red Pill and that freedom is the pre-determined ‘what’ that allows the complete focus on the ‘how’.

    > Walkman

  • Pick up the Six!

    AO: Lightning Rod

    QIC: Walkman

    PAX: Herbie, Kiwi, Slash, Bunny, Giggles, Danish

    Conditions

    High 30’s and dry, pleasant way to start a Friday beatdown. Good attitude by the PAX with most of us chuckling about sore hip flexors from Slash’s Wednesday beatdown.

    Warm up

    Started to mosy but then realized Giggles is still rocking the ankle boot (what a champ) so we turned around and completed Windmill x 12, Slow high knees x 12, Monkey humpers x 12, third grade exercise x 12. Stuck around in the courtyard for the THANG.

    The THANG

    The Pax completed a Deck of Death featuring Merkins (hearts), Big Bois (diamonds), Squats (clubs) and HC lunges (Spades), with bear crawls around the courtyard on Jokers (ouch). We crushed this way faster than expected (~27 minutes). A DoD is 94 reps of each exercise, so we rounded out each movement up to 100 (April Challenge day 2 completed!), and then we added alternating dips & step ups on the benches – completing 50 HC dips and 50 step ups.

    6MOM

    Plank x 20, Left plan x 20, Right plank x 20, LBC’s x 25, Frozen Freddies x 10, flutter kicks x 15, LBX x 15.

    Moleskin

    I shared that my M decided to participate in a challenge with me this month, doing 100 HC lunges each day. She’s never done anything like this, but last night crawling into bed she mentioned that she had 30 left, and I encouraged her to complete them. She embraced it, and I jumped out of bed to pick up the six. Her response was ” you didn’t have to do that” and I loved taking the moment to share with her the value we find in always picking up the six. This is one of my favorite parts of F3 – there’s no virtue in being first (particularly if your form is bad), and there’s no real gain in being first, because then you’re going to go back and re-do the movement with the six. There’s a tremendous amount of value in developing that reflexive muscle of supporting a person right where they are, and putting in the work beside them. It’s a true execution of leadership, and I love this about F3.

    Great work today!

    Walkman

  • (03.19.21) Football Field Foley


    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Herbie, Bunny, Slash, Danish, Kiwi, Samurai



    CONDITIONS

    Balmy and touch wet this morning at the Lightning Rod. 7 strong, packed in a grinder on the football field!

    Warm Up (Circle of Pain)

    • Mosey to Field
    • SSH x 15 IC
    • Windmill x 15 IC
    • Imperial Walkers x 15 IC
    • Monkey Humpers x 10 IC
    • Scissor Arms x 15 IC
    • 3rd Grade Exercise x 15 IC
    • SSH x 15 IC

    The THANG

    SPLIT THE PAX INTO 2 SQUADS (Competition Style) – Each team starts on opposite side and ends of the football field (back of end zone)

    Beatdown as follows:

    • 25 Merkins
    • Mosey length of field
    • 25 squats
    • Sprint width of field
    • 25 Merkins
    • Mosey length of field
    • 25 squats
    • Sprint width of field
    • 50 Big Bois
    • Repeat

    Each HIM per team counts how many complete rounds they finish, team with the least amount of rounds earns 50 burpees as EC following COT

    6MOM

    • Flutter Jacks x 10 IC
    • Flutter Kicks x 10 IC

    Moleskin

    Today marks almost 8 months I’ve been with F3 Portland, at that time there was many days where there was only 2 of us. Now, as I stand back, I look at what we’ve established, am in awe that we now have 15 men committed to a minimum of a day a week. That’s 15 men on mission, that’s 15 committed ‘To Plant, Serve and Grow men’s small Workout groups in order to reinvigorate Male Community Leadership.’

    This is only the beginning, as we’ve experienced 2 FNGs already thru this month’s challenge, we have a few more close to joining. If we average 2-3 FNGs a month we could have between 40-50 by the end of year. While that seems like a lot, the more men we reach, the more connections to the community we unlock.

    We have guys coming all the way from Beaverton, think about what it would look like if when we plant an AO there, or NE PDX, or Gresham. So much potential but it takes all of us spreading the word, putting in the work and Giving it Away!

    ANNOUNCEMENTS:

    F3 Portland Logo Launch – Slash update

    4.3.21 Event – Great beat down from Danish, followed by a fun beer mile

    Extra Credit time!!

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • Testosterone booster!

    AO: Lightning Rod

    QIC: Walkman

    PAX: Herbie, Lumbergh, Danish, Bunny, Samurai, Kiwi (FNG!), Sherpa (FNG!), Slash,

    Conditions

    38 and clear! Bring on the chilly dry Spring!

    Warm up

    Slow High Knees x 10

    Arm Scissors x 10

    Butt Kickers x 10

    Windmill x 10

    Imperial Walkers x 10

    Third Grade Exercise x 10

    Mosy to the platue hill by the track

    The THANG

    We all grabbed a rail at the bottom of the hill and spaced out. Completed the following exercises, first in a set of 5, then 10, then 15, then 20. We regrouped as a pax at the top of the hill and jogged down for a quick break in between sets.

    Pull ups

    Big Bois

    Jog up the hill to the first plateau – Squat Jumps

    Jog up the hill to the second plateau – Shoulder taps on the hard Count

    Jog up the hill to the third plateau – Lunges on the hard count

    Jog to the top of the hill – Merkins

    Repeated OYO, starting back at 5, then 10, 15, and 20. Congrats to Slash and Danish who were able to finish before we mosied back to the rod.

    6MOM

    LBC x 25

    Freddie x 12

    Flutter Kicks x 13

    LBX x 25

    Moleskin

    Shared that something I’d heard recently on a great podcast with a guy named Andrew Huberman who runs a sleep lab. He shared that ‘Testosterone makes effort feel good’. After hearing this I immediately thought of F3 and wondered how to best boost testosterone. Turns out one of the best ways is HiiT training. Several raging hard on jokes circled the group and will likely live with us forever now that we all have this curse of knowledge. F3 to start the day makes the rest of the effort of the day easier and rewarding. It sets the tone, and I love it.

    Extra Testosterone brought to you today by Walkman

  • (02.26.21) Franklin Mountain Summit


    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Slash, Danish, Stray Cat, Bunny, Samurai, Herbie, Walkman



    CONDITIONS

    > 8 PAX strong this morning, casual 8 as Walkman defined it. Mellow 42 degrees, a little wet and windy, perfect way to summit the Franklin Mountain grinder!

    Warm Up (Circle of Pain)

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

    Encouragement was rampant this morning, PAX was positive and kept moving! It’s a great to be alive and pushing thru a gasser of a beatdown.

    Mosey back to LR!

    6MOM

    > Finished on the 6,

    • LBC x 20 IC

    Moleskin

    An unfit man is a slave to his lack of self-control

    Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .

    The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

    Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

    > That’s a wrap, Lumbergh

  • A man needs help to get right

    AO: Lightning Rod

    QIC: Walkman

    PAX: Herbie, Lumbergh, Bunny, Sandbag, Samurai, Slash

    Conditions

    A cold clear 33 degrees met us this morning. Wet ground lead to some chilly fingertips!

    Warm up

    Mosied to the track and did 3/4 of a lap with some high knees, butt kickers, and skip jumps. Circled up in the end zone for Windmill x 12, Arm scissor x 12, Third Grade x 12, Imperial walkers x 12.

    The THANG

    Round 1: Bear Crawl / Broad Jumps alternating every 20 yards down the field. Everyone picked up the six when they finished, then we jogged back as a PAX.

    Round 2: Same as above, adding 15 jump squats every 20 yards

    Round 3: Same as above, switching to 10 merkins every 20 yards instead of jump squats.

    Teamed up and grabbed a bar beside the track. One partner held plank while the other completed 10 pullups, 10 big bois, 10 decline real peter parkers, and then lunge walked across the track and back. Most teams completed ~3 rounds!

    6MOM

    Frozen Freddie Mercuries (a freddie with a pause to the four count on each side) – x 12

    LBX x 25

    Flutter Kick x 12

    Repeated each.

    Moleskin

    YHC shared a testimonial of A man needing help to get right. I had a brutal week last week and it lead to some serious struggles this weekend. I skipped the workout Friday, when I Really needed it the most, and my weekend was depressed and anxious, something I don’t deal with in my life. I was excited for Monday because by then I knew I needed the pax and the pickup of a beatdown. And (spoiler alert) it worked. I’m in a much better place because of it. Lumbergh and Slash shared reinforcement of it being ok to feel, and to acknowledge that is actually a sign of strength. Sandbag shared along the same lines. Great pickup by the PAX!

    Walkman

  • The cold never bothered me anyway

    AO: Lightning Rod

    QIC: Walkman

    PAX: Herbie, Samurai, Bunny

    Conditions

    Chilly but dry, snow and ice on the ground kept us in the courtyard

    Warm up

    Sun Salutations x 10,

    Warrior One Right leg, hands to heart center and left elbow to outside of right knee, open arms x 10, return to center, left elbow to inside of right knee, open arms x 10

    Repeat with right leg

    The THANG

    Everyone grabbed a bench in the courtyard. Crab Laterals x 10, Real Peter Parkers x 10, Squat Stomps x 20.

    Lunge walk to the ice/snow and back x2.

    Side to side heel touches x 20, Freddie Mercuries x 10, LBC x 30, Potty breaks x 10.

    Lunge walks to the ice/snow and back x2.

    Repeated the circuit 3x.

    Moleskin

    Shared a recent experience of losing an employee and how we could have kept him if our leadership had been willing to be Vulnerable. We tend to think of vulnerability as a weakness – something we have to hide. As leaders, we feel that stoicism, and ‘having it all together’ is what our people need to see/feel. We feel this inclination as leaders, as men, and as Americans. It’s something the culture presses on us. However, it takes real strength to be willing to admit failings, flaws, challenges, etc. When you’re willing to share those realities with the people you lead, you can have more honest and candid conversations, and you can gain a lot of respect and credibility. We failed as a company and lost a great employee because we weren’t willing to be vulnerable from the top down. YHC believes that you cannot really lead without being vulnerable.

    Sore Cores brought to you by Walkman