F3 Oregon Territory Tools

Tag: F3 Portland

  • 06.27.2023 – Sideline Shuffle & Some Walls

    AO: Oakery

    QIC: @Goon

    PAX: @Ghost, @Output, @Coinage

    Conditions: 55deg

    Warm-O-Rama

    SSH – IC – 27

    Imperial Squat Walkers – IC – 10

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Leg Swings – OYO

    Scissor Claps – IC – 10

    Jillian Michaels – OYO – 4

    X-Factors (HC) – OYO – 4

    Jungle Boy Squats – OYO – 4

    Bonnie Blairs (HC) – OYO – 4

    Slow Merkins – IC – 4

    • MOSEY THREE laps & then to far parking lot

    THE THANG

    ROUND 1

    10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

    Width of parking lot = BearCrawl

    10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS

    Width of parking lot = BearCrawl

    400M RUN AROUND THE PARKING LOT (2 LAPS)

    ROUND 2

    10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

    Width of parking lot = BearCrawl

    10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS

    Width of parking lot = BearCrawl

    400M RUN AROUND THE PARKING LOT (2 LAPS)

    • [The 6 Picked up with continued laps]

    COT:

    Always Do Your Best – Your Best is Changing All the Time

    Your best will depend on whether you are refreshed in the morning or tired at night. Your best will be different when you are happy as opposed to upset, or healthy as opposed to sick. Under any circumstances, simply do your best , and you will avoid self-judgement, self-abuse, and regret.

    ANNOUNCEMENTS:

    • Trying for 1 CSAUP a month. May’s was a Double Ruck, Double Beatdown & BBQ! Anyone can create & lead CSAUPs or 2nd F opportunities.
      • Potential future CSAUPS: Beacon Rock Coupon Carry, Mopin River Ruck/Camp/River Raft, GHOST LAND!
    • Timberline Trail in August: 08/03 – 08/06
    • Brewery Series 5K in Astoria this Saturday: 07/01
    • Expansion:
      • Beaverton – Blue Steel, this Saturday Q.
      • Milwaukie – The Paddock. Should be able to plant a flag once we can EH some new folks.
    • Obstacle Course Races:
      • Rugged Maniac Race – Saturday, July 1 [Portland]
      • Muddy Kids (family) – Saturday, July 22 [Sherwood]
      • Muddy Princess (Women only) – Sunday, July 23 [Sherwood]
      • Mud, Sweat & BBQ – Saturday, August 12 [Woodburn]
      • Terrain Race – Saturday, September 9 [Sandy]
      • Muddy Dash – Sunday, September 10 [Sandy]
      • Seattle Spartan Trifecta Weekend – Saturday & Sunday, September 16 & 17 [Snohomish]
      • GrowRuck Training Event – 38 Boise – September 15-17 [Boise, ID]

  • 03.22.2023 Old Gobbler Challenge

    AO: Lightning Rod

    QIC: Goon

    PAX: @Free Lunch, @Stray Cat, @Red Curry, @Two Dollars, @Output

    Conditions: 41deg, clear

    MISSION | PRINCIPLES | DISCLAIMER

    Warm-O-Rama

    SSH – IC – 22

    Imperial Slow Squat Walkers – IC – 10

    Don Quixote’s – IC – 10

    3rd Graders – IC – 10

    Partner Arms – OMC – 10sec

    Carolina Dry Docks – IC – 10

    • MOSEY to field

    The Thang: Old Gobbler Challenge

    5 Rounds. New exercise each round and a 0.25 run after each round. (1 lap)

    Exercises:

    1. Hand release merkins
    2. Body weight squats
    3. Bent over rows (with coupon)
    4. Rowers
    5. Overhead press (with coupon)

    Each round:

    • 10x swings (with coupon)
    • 10x exercise
    • 15x swings (with coupon)
    • 15x exercise
    • 25x swings (with coupon)
    • 25x exercise
    • RUN 1 lap

    Next Round – Next Exercise

    [Whole group completed at least 2 full rounds. Some got through 4 round & 1 mile. Great work out there gents!]

    [No time for Mary.]

    COT:

    We all hear about managing your time. Instead, we need to focus on managing ourselves.

    We all have the same amount of time.

    We don’t manage time, we manage what we do within time.

    YHC is trying to not use the “I’m busy” excuse, whether it’s true or not. Instead, YHC is working towards better managing what is done within the time.

  • 03.21.2023 Gold Rush Guest Beatdown Copy

    AO: Oakery

    QIC: @Goon

    PAX: @Ghost @Output @Water Fight

    Conditions: 36deg, clear

    MISSION | PRINCIPLES | DISCLAIMER

    Warm-O-Rama

    Slaughter Starter: Burpees – OYO – 20

    Low slow squats – IC – 10

    Carolina dry docks (pike pushups) – IC – 15

    Overhead claps – IC – 20

    1/2 Thang: Black Mamba Run

    2 laps of Pax snake their way through the slow loving line.

    1 lap of 1 Burpee Black Mamba Run

    • [someone recognized the workout names being called out. Someone who wasn’t even at Lightning Rod the day earlier 😉 ]

    The Thang: Gold Rush Beat Down

    Wheel barrow as partners in between every 2 parking lanes.

    Reps correspond to the yard line you are at.

    10 donkey kicks

    20 hand release merkins

    30 Bonnie Blairs

    40 Air Squats

    50 LBCs

    40 Air Squats

    30 Bonnie Blairs

    20 Hand Release Merkins

    10 donkey kicks

    7 jungle boy squats in the end zone

    Pickup 6 = helping to complete the numbers per team

    • [Had some good music playing. Heard some good mumble chatter about different body parts being worked. Got some good groans.]

    More Thangs: BTTW

    BTTW waterfall

    Pax wall sit and 1 does BTTW at a time.

    Repeato 3 times

    MOSEY to Coupons

    Squrls – IC – 10

    MOSEY back to flags

    Minutes Of MARY:

    Mountain Climbers – IC – 20

    Plank Jacks – IC – 10

    Pickle Pounders – IC – 10

    J-LOs – IC – 15

    American Hammers – IC – 20

    • [Showed some new workouts, or possibly just new names to the PAX. There was a joyful enthusiasm of pain throughout.]

    COT:

    “When wealth is lost, Nothing is lost.

    When health is lost, Something is lost.

    When character is lost, All is lost.”

    – Billy Graham

    • [Yes, even the COT was a repeat. YHC wanted to show appreciation & gratitude for our Guest Q (’88, from Gold Rush) yesterday by repeating his workout, almost to the T. Good stuff to be had by all.]

  • Monday Feb. 28th Italian Tune-Up w/ coupons

    Weather: 55 and pure steady rain on/off

    Q: Free Lunch PAX: Danish, Kiwi, Stray Cat

    Warm ups: Side Straddle hops/ Ham Scoops/ 3rd Graders/ 10 count Partner Pec Stretch 0 and 45 degree- Mosey to field:
    The Thang: Italian Tune Up
    (An Italian tune-up is when you drive the car at full-load for a brief period of time to get the engine hot enough to burn out carbon buildup. It originated with Ferrari: most owners only operated their vehicles at low speeds, which resulted in buildup of carbon deposits in the system… deposits that only full-throttle heat could remove.) For the workout we do the same…fullthrottle burn off sloth and mediocrity!

    Each Pax chooses a sideline (ie 5 10 15) place coupon down to mark spot facing opposite sdeline

    3 min ON Reps/Sprint Reps to Exhaustion then sprint across field fast high knees side to side over yard line back to coupon on 1 min off

    • Incline Merkins to exhaustion- exhaustion defined as breaking form in any way.
      SPRINT across field/ Fast Feet back hopping the line side to side
      * Around the World-to exhaustion 3 left 3 right- keep coupon waist high and controlled as circle body like a globetrotter w/ a basketball
      SPRINT across field/ Fast Feet back hopping the line side to side
      * Say Anythings to exhaustion- basically a static rifle hold to exhaustion
      SPRINT across field/ Fast Feet back hopping the line side to side
      * Curls to exhaustion
      SPRINT across field/ Fast Feet back hopping the line side to side
      * Squat Thrusts to exhaustion
      SPRINT across field/ Fast Feet back hopping the line side to side

      COT: Free Lunch shared about his trip helping a friend deal with loss of wife and also Father in late stage ALS. We talked of the sobering energy of authenticity and realizing we are not in control. and the inherent motivation that be found to go and do and live joyfully

  • 8.9.2021- 3M Core 10-4 Murder Bunny Go Time (w/ Coupons)


    AO:     

    Lightning Rod

    QIC: 

    Free Lunch

    PAX: 

     Danish, Ghost, Kiwi, Whitney, Lumbergh, Walkman, welcomed FNG- Burn Deck

    Conditions: 

    57 and overcast, excellent

    Warm Up: 

    Side Straddle Hops x25, 3rd Graders x15, Windmills x15, Quad Stretch 10 count, Hammy Stretch 10 count

    Mosey to the field by tennis courts

    The Thang:

    Starting at bottom of hill

    10 point Coupon lift x4

    Murder Bunnies up the hill to the “M” (orange cones laid out 30yds apart in a capital M). Leave coupon at top of hill.

    Do first Core exercise in GOOD FORM TO EXHAUSTION. Exhaustion defined as when you break form continually or must stop to rest outside of form

    Core Workouts to Exhaustion:

    Big Boys,

    Plank Tick Tocks (aka Plank Hip Dips)

    V-ups

    Flutter Kicks

    Run the M three times

    SPRINT (up the M)

    BACK PEDAL (to the middle of M)

    1 LEG JUMPS- (to top go M, broad jump lead and land on same leg, no steps forward,                    switch legs)

    SPRINT- (down the M)

    BEAR CRAWL- across and repeat two more time

    Rifle Carry coupon down the hill

    Repeat  but move on to next Core Exercise to exhaustion

    Mosey back to Lightning Rod-  2 min. AMRAP pushups diamond to regular to wide- in GOOD FORM, full arm extension, chest all the way down, butt stays up, feet together, move to knees instead of breaking form.Music: “Let it all Go” Beats Antique and Preservation Hall Jazz Band

    COT: 

    Take a moment to think of something that you are holding onto that no longer serves you. What next step you can take to let it go, however small. Also think about what you will put in it’s place that does serve you.