F3 Oregon Territory Tools

Tag: Dockers

  • (11.03.21) – Flat Tire Foley

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Free Lunch, Dockers, Danish

    Conditions

    Surprisingly dry day!

    Warm up

    • SSH x 25 IC
    • Third Grade Exercise x 15 IC
    • Slow High Knees x 10 IC
    • Fast High Knees x 10 IC
    • Monkey Humpers x 10 IC
    • Windmill x 15 IC

    The Thang

    Mosey to the football field. Each round PAX adds a new exercise and increases that movements reps by 5 more than the previous round.

    • 5 Burpees, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, Run to the other endzone and back
    • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, 50 SSH, Run to the other endzone and back

    Mosey back to the Lightning Rod

    6MoM

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

    COT

    Simple ask, went around the circle and shared a personal anecdote of something we’ve experienced recently. Topics such as, God’s plan in even the smallest of moments/things, Importance of sleep, Making time for self development/health, Joy of working on something bigger than your job/role/responsibility and the value you pull from it.

    Challenge yourself today to reflect!

    That’s a wrap

    -Lumbergh

  • 3.31.21 Trip to the Zoo


    AO: >Lighting Rod

    QIC: > Slash

    PAX: > Herbie, Stray Cat, Walkman, Danish, Kiwi, Dockers, Giggles

    CONDITIONS

    Mid 30’s and crystal clear. Giggles just got his leg brace off and was ready for action.

    Warm Up (Circle of Pain)

    x20 SSH

    X15 Imperial walkers

    X15 Fast high knees

    x15 Alligators (fingers on temple, bring elbows together and back out flexing blades together)

    x15 Gorilla Humpers

    x10 Froggers (plank to wide squat to stand, back to plank)

    x10 Grady corns (hands stretched in front, hands in T, hands together above head)

    The Thang

    Mosey to the curb for 15 curb merkins with right hand on ground and left hand on curb. Change sides 15 merkins. All in cadence.

    Trip to the Zoo

    Pax line up at goal line. Animal walk to 50yard line, with early finishers brining up the six:

    • Frog walk (like frogger warmup but moving hands forward each round and no standing up, aka Kill the Bunny with no coupon)
    • Duck walk
    • Sneaky gorilla (sit on right ankle and bring left leg forward laterally, shift weight to left ankle and bring right leg forward laterally)
    • Monkey walk (squat position body turned to school, move hands forward and hop feet up) rotate to other side at 25yds
    • Monkey lifts (like the walk but hand standing instead of hopping)
    • Bear holds to crab holds callouts, stationary on 50 yard line (left side flips up and over or right side flips up and over)
    • Scorpions (bear hold to crab hold with handstands while flipping forward while moving down to end zone). Rotate sides at 25yards (holy hell these got me dizzy!)

    15 merkins every 100 yards, finishing with 30 merkins.

    6MOM

    Mosey back to courtyard

    10 merkins to get to 100 total

    Ran out of time for abs.

    Moleskin

    Compound interest

    We’re at the end of the merkin challenge. The improvements we’ve made reminds me of the concept of compound interest – earning small amounts of interest on the original investment plus the interest on interest can really add up. Each round of merkins each day (maybe 10-15 at a time) has really added up! Physically and mentally. If you only did 100 each day, that’s over 2hrs of straight up merkins! I also learned I’m sick of merkins and need diversity in my challenge routine or else I go overboard.

    Danish shared that adding modifications during challenges (different number of reps per set, wide/narrow grip) is a great idea to keep things fresh, progressing and prevent injury.

    Walkman shared that go30 challenges goals should be personal and not necessary physical. It’s an impetus to do something meaningful that you would’ve had done on your own and want the group to hold you accountable to.

    Rock on! SLASH

  • Bye, Bye Legs


    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Bunny, Danish, Dockers



    CONDITIONS

    > Another beautifully gloomy day in the PNW, 43 degrees, with a little moisture to keep us a cool and ready for the Thang!

    Warm Up (Circle of Pain)

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

    Mosey to the track

    The THANG

    50 Squat Jacks

    Slow n low squats IC x 40, mosey across the field (stay together)
    SnL IC x 30, mosey across the field and back
    SnL IC x 20, mosey across the field three times
    SnL IC x 10, mosey across the field there and back twice

    wall sits x 40 IC, run the length of the track
    x 30 IC, run the length of the track and back
    x 20 IC, run the length of the track three times
    x 10 IC, run the length of the track there and back twice

    50 Skaters

    Back to the Lightning Rod

    6MOM

    > Finished on the 6, Flutter kicks x 15, Spread Eagle x 15

    Moleskin

    First one start with a song that I listen to to help shape my mindset and aid me in my approach for the day. The song is ‘Revolutionary’ by Josh Wilson

    “Maybe you’re not like me
    Maybe we don’t agree
    Maybe that doesn’t mean
    We gotta be enemies
    Maybe we just get brave
    Take a big leap of faith
    Call a truce so me and you
    Can find a better way

    Let’s take some time, open our eyes, look and listen, yeah
    And we’re gonna find we’re more alike than we are different, yeah

    Why does kindness seem revolutionary
    When did we let hate get so ordinary
    Let’s turn it around, flip the script
    Judge slow, love quick
    God help us get revolutionary    “

    Not only is the message strong, this song reminds me that we have so much to be thankful for. And while the wait of the world hangs in the balance, there are so many struggle under it. We should showcase our gratitude, especially as we lead into tomorrow’s holiday and it’s core principles.

    “The only guarantee in life is death, and the only guarantee in death is its shocking unpredictability.” ― Brian Herbert, The Machine Crusade

    While the weigh of this sentiment is not lost on me, the intention is simple, encouragement to live for the moment. The end of our days will come, but have a profound opportunity to seize the time in front us and make the most of it. I lay this break b/c I recently lost a colleague unexpectedly. She was amazing person and gave her most day in, day out, and sadly she past away of the weekend. This came as a big shock to many and just wanted to speak into a little bit of what has been on my heart lately. We don’t know what tomorrow brings but do know what we can do with our day today. Pour into yourself, your family, and others. Be a beacon of light that draws people near and be grateful for it.

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • Creative ways to Strive


    AO: > Lightning Rod

    QIC: > Walkman

    PAX: > Bunny, Lumbergh, Angus, Danish, Dockers



    CONDITIONS

    > Wet and Cold. Pax showed up just before 530 ready to rock and roll in the rain.

    Warm Up (Circle of Pain)

    > Jog to 62nd and back to the corner of 52nd. Step ups Left leg x 15, Merkin x 10, Step up Right leg x 15, Merkin x 10, Third Grade exercise x 15. Mosy to the track

    The Thang

    > Started in the end zone. Frog Merkins to the other endzone, stopping each 20 yards to complete 25 LBC’s on the hard count.

    Gorilla walk squats back to the original endzone, stopping every 20 yards to complete 25 Freddie Mercuries on the hard count.

    Touchdown lounges to the 40 and back, stopping every 20 yards to do 5 merkins.

    Mosy back to the Rod.

    6MOM

    > Superman x 15, Plank x 15, Superman Jacks x 15, Plank Jacks x 15

    Moleskin

    > Started a conversation about intentionality and how difficult it is to find adult peers who are also striving in their lives. Most of our relationships are on ‘autopilot’ like much our lives – functions of convenience and history rather than intention and future. F3 helps us realize there is more, starting with our physicality and expanding into the fellowship with men who are also willing to push and try to ‘wake up’ more and more. We may not be striving for the same things, but to be close to other men who I know are working to be their best, to accomplish their goals, to be be leaders is encouraging and appreciated. We thanked Angus for starting this AO as he will be out of the state for a few months.

    > Soreness brought to you by Walkman

  • Find a coupon, pick it up, all day long you’ll have good luck!!

    AO: > Lightning Rod

    QIC: > Lumbergh

    PAX: > Angus, Dockers, Bunny, Walkman, Buckin’ Bobcat, Danish

    Conditions

    > Nice fall day, coming in at a cool crisp 47 degrees, partly cloud with the occasional sprinkle throughout the workout. Most of the PAX arrived early, Walkman and Buck assisted with carrying the coupons to the LR. Dockers arrived just in time!

    Warm Up (Circle of Pain)

    > At the LR:

    • SSH x 20
    • Windmills x 20
    • Squats x 20
    • Dips x 15
    • Merkins x 10
    • Flutter Kicks x 25
    • Hello Dollys x 20
    • SSH x 10

    The Thang

    > Three Rounds (100 count per exercise), Run (approx. 100m) lap before and after each round

    ROUND 1

    • Overhead Press
    • Curls
    • Vertical Block Press
    • Bent Over Row

    ROUND 2

    • Decline Merkin (modified to 50 count)
    • Squat
    • Tricep Curl
    • Shoulder to Shoulder Press

    ROUND 3

    • American Hammer
    • KB Swing
    • Flutter Kick with Block Raised
    • Outlaws with Block Raised (50 each way)

    Minimal mublechatter throughout, must of been a good one. Pushed for encouragement across the PAX to push thru the pain. Glad to see the group comz and support. The goal today was not to get it done, the goal today was to not stop and push past the pain. Be comfortable with the uncomfortable.

    6MOM

    > Flutter kick (20), Six inch leg raise hold (20), Spread Eagle (20)

    Moleskin

    DISRUPTION: QSource F1 (https://f3nation.com/disruption-f-1/)

    A leader is a person who can influence people to do things that they would not have done otherwise. 

    The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place.

    Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

    A couple weeks back we talked about being missional. My mission is to strengthen my mind and body, focus on leadership but committing to a healthier lifestyle that leads me to weight loss but most importantly happiness in myself as I move thru this journey.

    Today, I challenge all of you to consider your mission, then post it to Slack channel, so we can support you on your personal journey and I can hold you accountable.

    > That’s a wrap, Lumbergh