F3 Oregon Territory Tools

Tag: Lavafield

  • (06.24.23) – Cleveland Rocks

    AO: LavaField

    QIC: Lumbergh

    PAX: Kikiwaka, Sparky, Atlas, Rip, Unicorn, Monarch

    Conditions

    Sunny and 59F, perfection!

    Warm up

    • SSH x 20
    • Don Quixote x 10
    • 3rd Grade Exercise x 10
    • Forward Arm Circles x 10 (little to 5, big to 10)
    • Backward Arm Circles x 10 (little to 5, big to 10)
    • Monkey Humpers x 10
    • Halos x 10

    Mosey to the center of the field

    The Thang

    WAGON WHEEL

    • PAX Runs 400m (rd 1), PAX Runs Stadium (rd 2), continue alternating as you complete the rounds
    • PAX starts in the center with 5 Merkins, then goes out to each spoke of the wagon wheel, complete the identified exercise, then return to the middle, complete 5 Merkins, and repeat until all stations are completed. Each round thereafter, PAX adds 5 reps to the outside exercises, Merkins stay at 5.
    • 10 Squats
    • 10 Mountain Climbers (HC)
    • 10 Big Bois
    • 10 Block ups
    • 10 OH Press

    Each round PAX adds 5 reps every time completed

    Movement is a release of energy

    Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.

    Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.

    A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.

    That’s wrap,

    Lumbergh out!

  • (05.20.23) – Clock is ticking!

    AO: LavaField

    QIC: Lumbergh

    PAX: Goon

    Conditions

    Beautiful sunny start to the weekend!

    Warm up

    • SSH x 20 IC
    • Seal Claps x 10 IC
    • Halos x 10 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

    BUY IN: One Mile (4 laps). Before you do any workout circuit, PAX must run a mile.

    Mosey to bleachers.

    • 100 Squats
    • 100 Monkey Humpers
    • 100 Step Ups (HC)
    • 10 Runs up the stadium around the back and to the front
    • Dealers choice on what order

    BUY IN: One Mile (4 laps).

    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, Bear Crawl 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 – BDE Burpees
    • Station 3 – Double Leg Raises (without touching the ground)
    • Station 4 – Plank Shoulder Taps (HC)

    COT

    HABITS
    We are the product of our habits. I heard this the other day and just outright hit differently. I’ve heard many things that hit on the same idea but the way this one is framed just resonated with me. Often times I’ve approached my life focusing on what habits I needed to change or what habits I needed to adopt to get to the goals and man I looked to be. However, this thought process allows to consider what I’m doing and how its shaped me and instilling habit forming changes, I can easily get to the man I aspire to be.

    Lumbergh Out!

  • 05.10.2023 – Ballsy, Wallsy & Stairsy Thangs [OTB]

    AO: Lavafield [OTB]

    QIC: @Goon

    PAX:  @Lumbergh, @Danish, @1 Cent

    Conditions: 44deg, clear & a beautiful sunrise

    MISSION | PRINCIPLES | DISCLAIMER

    The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

    F3 is a community of men holding one another accountable to become better.

    Fitness is what brings us together,

    Fellowship is what creates long lasting relationships, and

    Faith is what motivates us to serve and improve our communities.

    Warm-O-Rama

    SSH – IC – 30

    Imperial Squat Walkers – IC – 10

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Toy Soldiers – IC – 10

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    Slow Merkins – IC – 10

    MOSEY to the Walls

    The THANGs

    THANG 1: Wall Walk

    PAX go Balls to the Wall and hand-walk the length of the last wall to the door.

    THANG 2: Catch Us if You Can style Wall Sits

    Everyone into Wall Sits, 1st person drops to do (5) Burpees & then back to Wall Sits. They then say Tag for the next person to drop for (5) Burpees.

    Each Tag changes Wall Sit movements

    • Wall Sits
    • Cherry Pickers
    • Night Clubs
    • Toes UP

    Rinse & Repeat x4

    THANG 3: Tunnel of Love

    PAX in Balls to the Wall position creates a tunnel.

    One by one, the end PAX does a BDE Burpee & then Bear Crawls through and returns to Balls to the Wall position.

    Rinse & Repeat from one end to the other.

    Thang 4: Catch Us if You Can style Stairs

    Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees.

    Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.

    Rinse & Repeat for each PAX to callout an exercise.

    Frog walk up stairs for second round.

    Thang 5: Elevens

    ELEVENS: (10 yards between each exercise)

    Jillian Michaels & BBS.

    10 yard lunge walk in between exercise & 10 yard return Herbie

    10 … 1, 9 … 2, 8 … 3, 7 … 4, …

    • [1 Cent had to bail during this one.]
    • [The group didn’t get to finish the full elevens. I think 6 & 5 was were the white rabbit finished]

    MoM:

    Mountain Climbers – IC – 25

    Pickle Pounders – IC – 20

    J Lo’s – IC – 20

    American Hammers – IC – 20

    Hello Dollies – IC – 25 (feet in/out, off the ground)

    COT:

    CoT Disclaimer:

    We close this thing, the circle of trust, with a brief “shout-out” or prayer or moment of silence – that’s up to the leader. F3 is open to men of all faiths and no faith, and we respect and encourage the moments of openness and honesty of our brothers. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a strong community.

    Mind over matter – if you don’t mind, it doesn’t matter … Turning a negative into a positive

    Suddenly, I had a thought that immediately changed the way I felt, that made me forget about the bruises and the exhaustion. I even let out a small chuckle. I realized that the SEAL instructors who were training me hadn’t actually done anything to me.

    They hadn’t laid a single hand on me, or forced me to do any of those sprints and lunges. They hadn’t stopped me from going to bed. They hadn’t forced me out of bed for a timed 4-mile run in the soft sand. All they did was tell me what they wanted me to do in order for me to become a SEAL. I had done all those things to myself and, more importantly, by myself. From that day on, in the two years it takes to become qualified as an operational SEAL, I continued to push myself well beyond my perceived limits, getting stronger both physically and mentally. The SEAL instructors had become like a set of braces for me, allowing me to build my mind over matter strength.

    Where does this frame of mind come from? It comes from believing in a higher purpose, focusing on our objective, and having a level of passion for something beyond reason.

    • [Good numbers for a midweek OTB at Lavafield. YHC is excited for the possibilities of regular midweek beatdowns at Lavafield.]

  • (04.15.23) – SPRING into action!

    AO: LavaField

    QIC: Lumbergh

    PAX: Kikiwaka, One Cent, Prodigy, Ghost, MadDog, Blue Steel, Output

    Conditions

    Sunny Spring day in Happy Valley!

    Warm up

    • 1200m lap
    • SSH x 15
    • 3rd Grade Exercise x 15
    • Daisy Pickers x 5 (each leg)
    • Quad Stretch x 5 (each leg)
    • Downward Dog x 5
    • Calf Stretch x 5 (each leg)
    • Slow High Knees x 10
    • SSH x 15

    The Thang

    Line the PAX up the endzone

    Round 1:

    • 100 Straight Leg Freddie Mercuries (EC)
    • All out 100 yards and mosey back
    • 100 Flutter Kicks (HC)
    • All out 100 yards and mosey back
    • 100 Scissor Kicks (HC)
    • All out 100 yards and mosey back

    Round 2: Head to the Bleachers

    • 50 Decline Merkins
    • Sprint up the stairs and down the back side x2 , return to original spot
    • 50 Dips
    • Sprint up the stairs and down the back side x2, return to original spot
    • 50 Incline Merkins
    • Sprint up the stairs and down the back side x2, return to original spot

    Round 3:

    • 100 Curls
    • Run 100 yards and back @ 100% pace
    • 75 Two Hand Rows
    • Run 100 yards and back @ 75% pace
    • 50 OH Presses
    • Run 100 yards and back @ 50% pace
    • 25 Man Makers
    • Run 100 yards and back @ 25% pace

    COT

    Men are called for Community

    I wanted to take this time to share a bit about myself and be vulnerable. I’ve recognized over the last several years, thru COVID and a 100% remote work the last 2 years, my life has become much more isolated.

    We often say, Iron sharpens Iron. But the full verse from Proverbs 27:17 is ‘As iron sharpens iron, So one person sharpens another.’ We are called to share in community with other men. I realize how much I truly lack close relationship with other guys. I’ve been praying and asking for someone to come in and help me regain this connection but soon realized that wasn’t what God was calling me to do. After seeing several different moments over the last 6 months, and many, many conversations with M, I finally reached out to buddy at church for help and conversation.

    I’m proud to say that this is helping. My purpose in sharing this today is to let you know that no man (person) is fine at all times, regardless of how good the situation is perceived or sometimes what is quickly said, for those that are in your life that you care about, check in with them. When they answer the question of ‘how are you’ with a quick ‘Good, thanks’, press in and ensure that’s the case. When the answer is hesitated on, that is also a good measure for leaning in.

    Are care about you all. Let’s keep building our selves up

    That’s a wrap

    -Lumbergh

  • (03.11.23) – Style Miles!!

    AO: LavaField

    QIC: Lumbergh

    PAX: Goon, One Cent, Blue Steel, Steamy Nix, Houdini

    Conditions

    A great partly sunny morning

    Warm up

    • SSH x 20 IC
    • Imperial Walkers x 10 IC
    • 3rd Grade Exercise x 10 IC
    • Windmills x 10 IC
    • Butt Kickers x 10IC
    • Scissor Arms x 10 IC
    • Runners Lunge x 10 IC (each leg)
    • Runners Hamstring x 10 IC (each leg)

    The Thang

    RUN a Mile for composed speed (not for pace, but pushing)

    Pickup the six until complete, follow the circuit below:

    • 10 Monkey Humpers
    • 10 Merkins
    • 20 Dead Bugs (each leg easy count)

    Mosey to the stadium

    As a PAX, run up stadium, down the back side and back up

    • First round one step at a time, second round two steps at a time (till finished)

    Next is ANIMAL style:

    • Bear crawl up the stairs
    • Bear crawl over to the back stairs
    • Bear crawl down the stairs
    • Mosey back
    • Frog Hop up the stairs
    • Frog Hop up over to the back stairs
    • Frog Hop down the stairs
    • Mosey back
    • Donkey Kick up the stairs
    • Donkey Kick over to the back stairs
    • Donkey Kick down the stairs
    • Mosey back

    RUN 10 yard incremental gasser (finishing on a 100 yards and back)

    6MoM

    • Leg UP rope climb x 20 IC
    • Freddie Mercury’s x 20 IC
    • Hold the six x 20 IC

    COT

    Quality of those people around you

    You are what you eat. Right??? How many times have we’ve heard this before, the point to me is that your surroundings, your people, your environment shapes you. Are you happy? Are you disappointed? Are you fulfilled?

    I’m not. Why? How many times have we slowed down to challenge our environment the same way we challenge ourselves? Do you feel that you press the people, the community, the REST, in the same manor you JUDGE yourselves?

    My hope today is that we can challenge our status quo, not internally but externally.

    That’s a wrap

    -Lumbergh

  • (02.11.23) – Courtyard’s love coupons too!

    AO: LavaField

    QIC: Lumbergh

    PAX: One Cent, Leprechaun, Blue Steel, Steamy Nix

    Conditions

    Perfect!

    Warm up

    • SSH x 20 IC
    • Seal Claps x 10 IC
    • Arm Circles x 10 IC (Fwd & Bkwd)
    • 3rd Grade Exercise x 10 IC
    • Windmill x 10 IC
    • Halos x 10 IC

    The Thang

    Merkin Mile

    • 25 Merkins
    • Run 400m
    • Four times!!

    Mosey to End Zone

    Side Bar for the win

    • Grounded side plan, bring legs to a 45 degree angle
    • Pulse points out x 20 IC
    • Pulse point back x 20 IC
    • Small circles forward x 10 IC
    • Small circle backward x 10 IC
    • Big circle forward x 10 IC
    • Big circle backward x 10 IC
    • (flexed foot) Forward bicycle x 10 IC
    • (flexed foot) Backward bicycle x 10 IC
    • Rainbow taps x 10 IC
    • then FLIP to the other side

    Stay in the EndZone

    • Bear Crawl (30 yards and mosey back)
    • Broad Jump (15 yards and mosey back)
    • Lunge Walk Right (30 yards)
    • Lunge Walk Left (30 yards back)
    • Repeat 4 rounds

    Core DOWN

    • Freddie Mercuries x 10 IC
    • Freddie Fuxx x 10 IC
    • Big Boi Frogs x 10 IC
    • LBCs x 10 IC (feet on ground)
    • Hold 6 inches x 10 IC

    COT

    Prayer for today

    Lord,

    Be our guide and our protector on the endeavors that lay before us. Watch over us, protect us, and shield us safely back to our loved ones. Allow this weekend to safely fulfill our worldly needs. Keep the players that entertain us safe, healthy, and accepting of your result. Allow this weekend to be full of fun but never forgotten of God’s only son. We are here b/c of you sacrifice and serve your purpose till you call us home. Forgive us, love us, know us.

    In your name we pray,

    AMEN

    That’s a wrap.

    Lumbergh

  • (01.21.23) – Forrest Gump has nothing on us!

    AO: LavaField

    QIC: Lumbergh

    PAX: Kikiwaka, One Cent, Blue Steel, Goon, Leprechaun

    Conditions

    Cold and foggy, the Portland way!

    Warm up

    • 1200m lap
    • SSH x 15
    • 3rd Grade Exercise x 15
    • Daisy Pickers x 5 (each leg)
    • Quad Stretch x 5 (each leg)
    • Downward Dog x 5
    • Calf Stretch x 5 (each leg)
    • Slow High Knees x 10
    • SSH x 15

    The Thang

    Line the PAX up the endzone

    Round 1:

    • 100 Freddie Mercuries
    • Sprint 100 yards and mosey back
    • 100 Flutter Kicks (HC)
    • Sprint 100 yards and mosey back
    • 50 Side Crunches (Each Side)
    • Sprint 100 yards and mosey back

    Round 2: Head to the Bleachers

    • 50 Step Ups (25 each leg)
    • Sprint up the stairs and down the back side, return to original spot
    • 50 Squats
    • Sprint up the stairs and down the back side, return to original spot
    • 50 Monkey Humpers
    • Sprint up the stairs and down the back side, return to original spot

    Round 3:

    • 100 LBX’s
    • Run 400m @ 100% pace
    • 75 LBC’s
    • Run 400m @ 75% pace
    • 50 Leg Raises
    • Run 400m @ 50% pace
    • 25 Big Bois
    • Run 400m @ 25% pace

    COT

    2023 Goal Check In

    Check in with the PAX to see what is going right or challenged thus far with their goals. Also, looking to see if some don’t have any goals yet, help them to unlock potential.

    That’s a wrap

    -Lumbergh

  • (09.21.22) – Stadium Stairway to Heaven? (OTB)

    AO: LavaField

    QIC: Lumbergh

    PAX: Goon, Steamy Nix, Slumberkins

    Conditions

    50(ish) degrees, a few rain drops, dark and gloomy….ready to feel the burn!

    Warm up

    • 400 m mosey
    • SSH x 20 IC
    • Imperial Walkers x 10 IC
    • 3rd Grade Exercise x 10 IC
    • Windmills x 10 IC
    • Squats x 25 Easy Count IC
    • Scissor Arms x 10 IC

    The Thang

    Mosey to the stadium bleachers (biggest side)

    • 10 Monkey Humpers
    • 10 Single Step Ups (Easy Count)
    • 10 Dead Bugs (Easy Count)
    • 10 Penguins (Easy Count)
    • Add 10 reps and 1 additional Bleacher Climb each round (round 3 = 30 reps + 3 bleacher climbs)

    Mosey to the endzone

    COT

    Disturbance To The Status-quo

    Leaders influence movement to advantage

    A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

    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. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

    That’s a wrap

    -Lumbergh

  • (03/26/22) – Freeze Frame

    AO: LavaField

    QIC: Lumbergh (written by 2Chainz – out sick)

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

    Conditions

    Mild, little damp, and a glimmer in every guy’s eye!!

    Warm up

    • SSH x 25
    • Windmill x 15
    • Arm Scissors x 15
    • Slow High Knees x 15
    • Butt Kickers x 15
    • Imperial Walkers x 15
    • Arm Circles x 15

    The Thang

    Mosey to the courtyard.

    Hold wall sits for all exercises

    • Cherry Pickers x 12
    • Forward Arm Circles x 12
    • Backward Arm Circles x 12
    • Seal Claps x 12
    • OH Claps x 12

    Mosey to the field.

    Partner up, one partner holds frozen position while other partners knocks out reps. Then switch. Once one round of reps is completed by both partners, complete movement together.

    Round 1:

    • Merkins x (10, 15, 20)
    • Frozen down merkin till partner 1 is done
    • Switch
    • Movement: Crab walk width of the field (football lines), mosey back, complete the remaining rounds

    Mosey to courtyard. Repeat wall sit round above. Mosey back to field.

    Round 2:

    • Squats x (10, 15, 20)
    • Frozen down squat till partner 1 is done
    • Switch
    • Movement: Lunge walk width of field (football lines), mosey back, complete the remaining rounds

    Mosey to courtyard. Repeat wall sit round above. Mosey to the bleachers.

    Round 3:

    • Dips x (10, 15, 20)
    • Frozen down dip till partner 1 is done
    • Switch
    • Movement: Bear crawl up stadium (on seats not stairs), side shuffle at top, mosey down stadium on stairs, complete the remaining rounds

    Mosey back to endzone

    • LBCs x 15
    • Grounded LBCs x 15
    • Penguins x 15
    • Frozen 6 inches x 15

    COT

    Took a moment to share some personal updates on a family friend who is staring a grim outlook to a long fight with cancer. We were fortunate enough to pour into their family, namely the kiddo and take them with us on Spring Break. It was both great to see her enjoyment with my kids and having genuine fun. While it’s a tough road ahead and certainly will come with heartache, I’m grateful the God is at the center of the family and that undefinable faith will help them thru every day.

    Make every day matter, tomorrow is never promised. My ask is simple, go home and hold your loved ones close and be better today than you were yesterday. Have a great weekend!

    That’s a wrap,

    Lumbergh

  • 01/15/2022 – Fitness Class

    AO: LavaField

    QIC: Danish

    PAX: Houdini, Stray Cat, Slash

    Conditions

    Very foggy and cold. Low 30Fs and finger shattering frost on the field.

    Warm up

    400m mosey

    SSH x 25

    SSJ x 25

    Lateral Lunges x 16

    Forward arm circles x 10

    Backward arm circles x 10

    Scissor Arms x 12

    The Thang

    Holding our blocks, we go through various routines all to the beat of the music and focusing on the following areas:

    • Biceps
    • Triceps
    • Core
    • Quads
    • Hamstrings

    COT

    Action before Mood.

    We had a good conversation about how we can take action to change or shape out mood when we need to. The action of getting out a starting a run can get you through a time when you’re contemplating not doing anything and creating excuses not to exercise.

    Danish is DONE!