F3 Oregon Territory Tools

Tag: Lightning Rod

  • 07.31.2023 – Ladder & COUPON Carry

    Backblast! Ladder & COUPON Carry
    DATE: 2023-07-31
    AO: #ao_lightningrod
    Q: @Goon
    PAX: @Red Curry @Stray Cat (Portland, OR) , Sketch, Link, Paris
    FNGs: 1 Paris
    COUNT: 6

    MISSION | PRINCIPLES | DISCLAIMER
    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.

    WARMUP:
    SSH
    Grandpa Jacks
    Imperial Squat Walkers
    Daisy Pickers
    Toy Soldiers
    Arm Circles Forward
    Arm Circles Backward
    Partner Arms

    THE THANG:
    DO 1 REP OF EACH EXERCISE.
    DO A SIDE TO SIDE (STS) CARRYING COUPON.
    THEN ADD 1 REP FOR EACH ROUND.
       1 reps of each exercise. STS.
       2 reps of each exercise. STS.
       3 reps of each exercise. STS.
       4 reps of each exercise. STS.
    EXERCISES
       PERFECT MERKINS
       JUNGLE BOY SQUATS
       BLOCKEE

    CARRY options = GRIP, Farmers/Luggage, Rifle, Front Rack, Shoulder

    MARY:
    No time for Mary

    COT:
    You are holding a cup of coffee when someone comes along and bumps into you or shakes your arm, making you spill your coffee everywhere.
    Why did you spill the coffee?
    “Because someone bumped into me!!!”
    Wrong answer.
    You spilled the coffee because there was coffee in your cup. Had there been tea in the cup, you would have spilled tea. Whatever is inside the cup is what will spill out.
    Therefore, when life comes along and shakes you (which WILL happen), whatever is inside you will come out. It’s easy to fake it, until you get rattled.
    So we have to ask ourselves… “what’s in my cup?”
    When life gets tough, what spills over? Joy, gratitude, peace and humility?
    Anger, bitterness, victim mentality and quitting-tendencies?
    Life provides the cup, YOU choose how to fill it.
    Today let’s work towards filling our cups with gratitude, forgiveness, joy, words of affirmation, resilience, positivity; and kindness, gentleness and love for others.
    Source: Austin Tang

    ANNOUNCEMENTS:
    CSAUP @ Ghosts was awesome.
    August CSAUP = Timberline Trail this weekend
    Expansion happening!!
    Upcoming random 2nd F events:
    – Brewery Series Runs
    – Obstacle Course Races
    – Cyclocross

  • 07.05.2023 – Star Spangled Spanking

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Stray Cat, @Rip

    Conditions: 65deg, clear & hot sunrise!

    MISSION | DISCLAIMER

    Warm-O-Rama

    Motivators from 5

    Grandpa Jacks – IC – 10 (knees, toes/ground, knees, up high)

    Imperial Squat Walkers – IC – 10

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Phelps Claps – IC – 10

    Inchworm Merkins – OYO – 10

    MOSEY grab coupons on the way to the field

    • [The new coupon stash was appreciated this morning. Well, maybe not once we started the workout. But it was cool not having to warn everyone to have them with them in their cars and instead we could just bust out a workout with what we had available.]

    The THANG: Star Spangled Spanking

    Wagon Wheel of sorts – 5 spokes

    2 sets of 25 reps of each exercise in honor of our great 50 states.

    In between each station, 7 burpees in the middle in honor of the 7 years of the Revolutionary War.

    Exercises:

    Squirls [COUPON]

    Perfect Merkins (hand release merkin w/ shoulder taps = 1)

    American Hammers (EC) [COUPON]

    X-Factors (EC)

    Swings [COUPON]

    After 2 full rounds… Wrap up with 6 burpees to bring the total number of burpees to 76, in honor of the year we declared our Independence from Britain

    MOSEY back to flags & return coupons

    • [Whole group almost got through it all. Great mumble chatter throughout.]

    COT:

    Based on the songs from today’s playlist…  Many of the songs have themes of love for America stemmed from a love of passions people have in America.  Songs honored warriors, praised farmers, partying, singing, faith, and a wide range of other things. From that, it was a good reminder to be about something.  Get up beyond the grind and think above the grind.  What inspires us is what prepares us to live for a greater purpose.

    ANNOUNCEMENTS:

    • July CSAUP near Oakery, either 07/15 or 07/29. Ghost Q’n
    • Timberline Trail in August: 08/03 – 08/06
    • Expansion:
      • Beaverton – Output, this Saturday Q.
      • Milwaukie – The Paddock got in a holiday Tuesday beatdown!
    • Book club being started!
      • Stray Cat & Rip as of now. Starting with “Man’s search for Meaning” 

  • 06.26.2023 – Sideline Shuffle & Some Walls

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Two Dollars @Red Curry @Unicorn

    DR: @Repo (F3 Phoenix)

    Conditions: Beautiful 55deg & clear

    • [it’s hard calling these kind of mornings the Gloom]

    MISSION

    Warm-O-Rama

    SSH – IC – 26

    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

    Scissor Claps – IC – 10

    Slow Merkins – IC – 10

    Monkey Humpers – OYO – 10

    Penalty Burpees – OYO – 5

    • [Give thanks for tardiness created by GPS allowing us to do Burpees!]
    • MOSEY to the field

    THE THANG

    ROUND 1

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

    Width of field = BearCrawl or Lunge Walks

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

    Width of field = BearCrawl or Lunge Walks

    400M RUN

    ROUND 2

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

    Width of field = BearCrawl or Lunge Walks

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

    Width of field = BearCrawl or Lunge Walks

    400M RUN

    • [A few ran extra laps to pick up the six. It was great having a downranger sweat it out with us this morning. Thanks again Repo!]

    MoM:

    Protractor

    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.

    • [Conversation & appreciation for the efforts towards EH’n men to join us, to keep our numbers up, and to enjoy the benefits of F3!]

    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
    • 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]

  • 06.09.2023 Circuit Training w/ Coupon

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Red Curry, @Stray Cat, @Rip, @Two Dollars

    Conditions: 57deg, overcast with a light drizzle that was awesome!

    MISSION | PRINCIPLES | DISCLAIMER

    The mission of F3 is to plant,  grow and serve small workout groups for men for the invigoration of male community leadership.

    Warm-O-Rama

    SSH – IC – 25

    Imperial Squat Walkers – IC – 10

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Toy Soldiers – IC – 10

    Halos – IC – 10

    Arm Circles Forward – IC – 10

    Arm Circles Backward – IC – 10

    Partner Arms – OMC – 10sec

    Bobby Hurleys – OMC – 10

    Mummy Kicks – IC – 10

    MOSEY to field

    [was a good introduction to at least 2 of the exercises]

    THE THANG: Circuit Training with Coupons

    Tabata timer set up for 30 sec followed by 5 sec rest (to transition to next exercise)

    Set 1 (all with coupons)

    • Shoulder press
    • Squats
    • Curls
    • Reverse lunges
    • Bent Over / Lat rows
    • RECOVER

    Set 2

    • Bobby Hurley’s  [Squat down, slap ground with both hands, leap up, and take a jump shot]
    • Mummy kicks  [Arms out in front, alternating hop kicks & scissor arms]
    • Merkins
    • Low plank Peter Parkers
    • Squat jabs
    • RECOVER

    1minute Rest between full circuits

    Rinse and repeat alternating sets each time X3

    • MOSEY back to flag pole with coupons
    • [beatdown allowed for great mumble chatter]
    • [constant motivation by everyone throughout it all!]

    MoM:

    Hill Billies – IC – 10

    COT:

    Gentlemen,

    The hardest part of what we do is getting out of bed.  The choice to greet the rising sun with determination and grace is a testament to your unwavering commitment and indomitable spirit.

    In these precious moments before the world awakens, you are forging a path towards greatness. While others may still be lost in slumber, you have chosen to seize the day, to embrace the rhythm of your own heartbeat and the symphony of your breath as you embark on your run.

    As your feet meet the pavement, feel the connection between mind and body growing stronger with each stride. Embrace the solitude and let it become your sanctuary. In these quiet hours, you have the chance to set your intentions, to cultivate resilience, and to build the mental fortitude necessary to overcome any obstacle that may come your way.

    Remember that it’s not just the physical benefits of working out that make you exceptional. It’s the mental clarity, the emotional strength, and the unwavering belief in yourself that propels you forward. With each step, you are writing a story of determination, perseverance, and self-discovery.

    Through the darkness, you are chasing the light. You are defying comfort zones and transcending limitations. Your dedication, discipline, and relentless pursuit of excellence make you a force to be reckoned with. Every moment & ever mile you conquer is a testament to your resilience and a step closer to your dreams.

    ANNOUNCEMENTS:

    • Ruck, BBQ, Cornhole Tourney @ Output’s. Saturday 06/10 4pm.
    • Timberline Trail in August.
    • Someone please plan a CSAUP for June.
    • Beaverton Expansion. Saturdays @ 7am @ THPRD. Try to attend.
    • PROMOTE PROMOTE PROMOTE
    • [COFFEETERIA]

  • 06.05.2023 – Burner!

    AO: Lightning Rod

    QIC: @StrayCat

    PAX:  @Goon, @FreeLunch, @RedCurry, @Rip, @Unicorn

    Conditions: 50deg and clear

    MISSION | PRINCIPLES | DISCLAIMER

    Warm-O-Rama

    SSH – IC – 25

    Don Quiote – IC – 10

    Imperial Squat Walkers – IC – 10

    Scissor Arms – IC – 10

    Halos – IC – 10

    • MOSEY to the field

    THANG:

    Rows – 20

    Run to top of hill

    Big Boys – 20

    Run to top of hill behind Ben Franklin

    Merkins – 20

    Continue clockwise Run to Field and line up on side line

    Crabwalk to Center of Field

    Imperial Squat Walkers – 20

    Dead bug shuffle to other side line

    Repeat above for time

    Run back to Lightning Rod

    MoM:

    LBCs – IC – 25

    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.

    Carl Jung: “Hurry is not of the Devil, it is the Devil”

    Psalm 23 for busy people:

    THE LORD IS MY PACE SETTER, I shall not rush,

    He makes me stop and rest for quiet intervals,

    He provides me with images of stillness,

    Which restore my serenity.

    He leads me in ways of efficiency,

    through calmness of mind; and his guidance is peace. Even though I have a great many things to accomplish each day,

    I will not fret, for his presence is here.

    His timelessness, his all-importance will keep me in balance.

    He prepares refreshment and renewal in the midst of my activity,

    by anointing my head with his oils of tranquility,

    My cup of joyous energy overflows.

    Surely harmony and effectiveness shall be the fruit of my hours,

    For I shall walk in the pace of my Lord,

    and dwell in his house for ever.

    …-StrayCat Out

  • 05.31.2023 – 1st & 10

    AO: Lightning Rod

    QIC: @Goon

    PAX:  @Stray Cat, @Red Curry

    DR:  @Mr Potato Head (Nantan of Inland Empire), @Trenta (Lahar)

    Conditions: 46deg with a great 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 – 31

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Toy Soldiers – IC – 10

    Arm Circles Forward – IC – 20

    Arm Circles Backward – IC – 20

    Partner Arms – OMC – 10sec

    Slow Merkins – IC – 10

    Slow Squats – IC – 10

    • MOSEY around corner to first blocks

    Imperial Squat Walkers – OYO – 10

    X-Factors – OYO = 10

    Perfect Merkins – OYO – 10 (hand release & shoulder tap)

    Burpee Box Jumps – OYO – 10

    Pickup 6 = Hold plank

    • MOSEY to the field

    THANG:

    Using the football field for 10 yard increments.

    Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.

    Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30.

    Repeat until all 100 yards and 11’s have been completed.

    • [Picked up the 6 until all was complete. Damn Mr. Potato Head is fast!]

    MoM:

    Mountain Climbers – IC – 25

    Plank Jacks – IC – 20

    Pickle Pounders – IC – 20

    J Lo’s – IC – 20

    Jane Fondas – IC – 10 (each leg)

    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.

    The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, by Michael Easter

    Scientists in the United Kingdom recently found that our brain has a trancelike “autopilot” or “sleepwalking” mode. Once we’ve done something over and over, our mind zones out of whatever old thing it’s doing. Instead of being present and aware, we’re far more likely to be lost somewhere inside our noggin. We’re planning what we’ll eat for dinner, wondering when the new season of that one show comes out, speculating about our office frenemy’s salary. We live in a state of constant mental churn and meaningless chatter.

    My months of preparation changed much of that. New situations kill the mental clutter. In newness we’re forced into presence and focus. This is because we can’t anticipate what to expect and how to respond, breaking the trance that leads to life in fast forward. Newness can even slow down our sense of time. This explains why time seemed slower when we were kids. Everything was new then and we were constantly learning.

    …

    This slowing down of time is something Parrish told me happens in misogi. “I become incredibly focused on the task at hand,” he said.

    “When I look back on a misogi that was a few hours it will seem like days, because I remember every detail.”

    Additionally, stepping outside our comfort zone to learn useful skills that require both mind and body alters our brain’s wiring on a deep level. This can increase our productivity and resilience against some diseases.

    …

    Having too little of the stuff is connected to neurodegenerative diseases like Alzheimer’s. Researchers at the University of Michigan, for example, found that dementia significantly dropped in people who dedicated more of their lives to learning. The fascinating part about that study was that dementia went down in the learners even though their rate of diabetes, a condition that increases the odds of developing dementia, went up. Which basically suggests that dedicating ourselves to learning new things could help offset some of our poor habits.

    • [Great mumble chatter around how this affects each PAX’s lives.]

    ANNOUNCEMENTS:

    • Had a great CSAUP last weekend. CSAUPs open for any & all to lead.
    • Timberline Trail in August.

  • 05.19.2023 – Simple Traveler HIIT

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Rip, @Output

    Conditions: 58deg overcast

    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

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 7

    Toy Soldiers – IC – 8

    Don Quixotes – IC – 10

    Arm Circles Forward, small to big – IC – 10

    Arm Circles Backward, small to big – IC – 10

    Halos – IC – 10

    Slow Merkins – IC – 10

    MOSEY to the field

    THANG: Simple Traveler HIIT

    1st Round:

    • 3 pull-ups 
    • 4 Merkins
    • 5 Coupon swings 

    Complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Then, round 1 is over. 

    Round 2:

    • 4 pull-ups 
    • 5 Merkins
    • 10 Coupon swings

    Again, complete each exercise, one after the other, resting as little as possible. That’s one set. You’ll then repeat these three exercises three more times for a total of four sets. Once you’ve done that, round 2 is over. And that leads you to:

    Round 3, which consists of:

    • 5 pull-ups
    • 6 Merkins
    • 12 Coupon swings

    Do the same as the two previous rounds.

    Chumba-Burpee  (to the song, Tubthumper by Chumbawamba)

    Start with SSH at beginning of song

    Every time they say, “I get knocked down, but I get up again” you do a burpee.

    While not doing burpees, you are continuously doing SSH.

    In the end, you will do about 27 burpees.

    • [Great mumble chatter & laughter throughout the song.]

    Platform Hill HIIT

    Different mode of transportation each round: Rifle Carry, Grip Strength Left, then Right.

    Different exercise descending 4-3-2-1 @ each platform each round: Coupon Squat, Burpee, Coupon Thrusters

    • [Each PAX got to pick an exercise for our final HIIT session.]
    • [Directly after Hill HIIT, YHC ran out to some folks on the football field to pass out flyers. They knew of F3 thanks to Ghost! They were out warming up for Ultimate Frisbee.]
    • [No time for Mary … :(]

    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.

    “Leadership begins with your behavior.

    What’s more powerful? A manager or coach or teacher who tells you the right thing to do? Or one who shows you how to live and work by example?

    People gravitate toward the standard you set, not the standard you request.”

    4 points of a leader: V.A.P.E.

    1. Vision: creating & having vision of direction.

    2. Articulation. Being able to articulate.

    3 Persuasion. Taking first step to get movement. 

    4. Exhortation: incentivizing movement

    • [F3 is here to build up male leadership to the benefit of our communities & ourselves!]
    • ANNOUNCEMENTS:

    May CSAUP: Double Ruck / Double Beatdown

    Timberline Trail: 1st weekend in August (Thurs-Sun)

    • [100% PAX attendance @ COFFEETERIA!!! — LET’S GO!]

  • 05.08.2023 – Sideline Shuffle & Some Walls

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Red Curry, @Free Lunch, @ Two Dollars

    Conditions: 45deg & overcast

    MISSION | PRINCIPLES | DISCLAIMER

    The mission of F3 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

    WWIs – Up Count – 10

    Burpees – Down Count – 10

    • MOSEY around corner to first blocks

    Merkins – OYO – 10

    LBCs – OYO = 10

    Burpees – OYO – 10

    Box Jumps – OYO – 10

    • MOSEY to the field

    The THANG

    ROUND 1

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

    Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks

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

    Football field width = Wheel Barrow with Partner, or BearCrawl, or Lunge Walks

    400M RUN ON TRACK

    ROUND 1

    Balls to the wall Walk!

    MoM:

    Plank Jacks – IC – 10

    J Lo’s – IC – 12

    Slow Freddy Mercury – IC – 16

    Hello Dollies – IC – 18 (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.

    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.

    • Great mumble chatter, catching up & updating on things, and a mention of how great & different it is doing workouts with the sun up, as opposed to our typical dark & gloomy gloom.
    • ANNOUCEMENTS:
    • Timberline Trail, 1st week in August. Prepare for it.
    • May’s CSAUP = Saturday, May 27th (Memorial Day Weekend) Ruck, Beatdown, Ruck, Beatdown, BBQ! Come join in for whatever you can!!!

  • 05.01.2023 Run & Gun

    AO: Lightning Rod

    QIC: Goon

    PAX: @Red Curry, @Stray Cat, @Rip

    Conditions: 54deg, overcast

    MISSION | PRINCIPLES | DISCLAIMER

    MISSION:

    The mission of F3 is to plant,  grow and serve small workout groups for men for the invigoration of male community leadership.

    Warm-O-Rama

    SSH – IC – 25

    Imperial Squat Walkers – IC – 10

    3rd Graders – IC – 10

    Daisy Pickers – IC – 10

    Harry Rockettes – IC – 10

    Partner Arms – OMC – 10sec

    Y-T-W – IC (6 count) – 10

    • MOSEY to Field

    Thang: Run & Gun

    • 400M Run
    • Goblet Squat – 20
    • 400M Run
    • Squat Thrusters – 20
    • 400M Run
    • Mtn Climbers – 40
    • 400M Run
    • Perfect Merkins – 20

    RINSE & REPEAT

    MARY:

    Plank Jacks – IC – 20

    J Lo’s – IC – 20

    Protractor

    COT:

    This week, I want you to help make positivity contagious. You might know someone who needs a lift. You might just see someone you don’t know who is struggling. Whether it’s a friend or a stranger, I want you to make an effort this week to make someone’s day. You don’t have to make any grand gestures, just give back a little of the positivity we create in our little village to someone who needs it.

    As we have here in F3, having training partners throughout life has benefitted me because there will always be days when we don’t feel our best. But on those days, our training partners are there to get us going and keep us moving forward. Be a training partner to someone this week, whether it’s online or in the real world.

    I hope that you’ll find that going out of your way to help someone else helps you, and that you become addicted to giving back and spreading positivity.

    • Arnold Schwarzenegger

  • 04.21.2023 – The B.O.M.B.S [Guest Q by Extra Credit]

    AO: Lightning Rod

    QIC: @Extra Credit (F3 Inland Empire

    PAX: @Good, @Rip, @Stray Cat, @Free Lunch, @Red Curry

    Conditions: 45deg Nice cloudy weather

    WARM O RAMA

    SSH, Michael Phelps, Good Morning, Flying Nun Big arm circle+Hallelujah, Don Xiote, Monkey Humper

    What does the fox said song – SSH on regular lyrics  + Burpees – When the fox bark + sing what does the fox said

    4 min Mosey to the football field

    The Thang

    B. O. M.B.S
    50 Burpees with push up
    100 Overhead Preas
    150 Merkins
    200 Big Boy Sit ups
    250 Squats

    PAX 1 – workout
    PAX 2 – run across the width of the football field back and forth

    We did not finish. Have to cut off at 6.10

    4 min Mosey to the shovel flag.

    MARY

    Baby Shark song 1.33 min abs work out

    COT

    Count o Rama 6
    Name O rama
    FNG – None
    Share + Pray + Praise report

    Marriage is hard
    Divorce is hard.
    Choose your hard.

    Obesity is hard.
    Fit is hard.
    Choose your hard.

    Being in debt is hard.
    Being financially disciplined is hard.
    Choose your hard.

    Communication is hard.
    Not communicating is hard.
    Choose your hard.

    Life will never be easy.
    It will always be hard.
    But we can choose our hard.
    Choose wisely!