F3 Oregon Territory Tools

Tag: Lightning Rod

  • 03.29.2023 Moana’s Revenge

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Red Curry

    Conditions: 34deg, cold with a still frosted over field

    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.

    Warm-O-Rama

    SSH – IC – 29

    Imperial Squat Walkers – IC – 10

    Don Quixote’s – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    Perfect Merkins – OYO – 5

    BDE Burpees – OYO – 5

    • MOSEY to field

    The Thang: Moana’s Revenge

    Beatdown consists of 3 exercises:

    –Perfect Merkin: hand release at the bottom and shoulder tap to each arm at the top

    –We’re Not Worthy (Moana style): On knees, holding coupon. Arms above head, drop coupon down forward (while holding COUPON w/ straight arms) to legs. Return up to vertical position. Add Shoulder Press.

    –BDE burpee: Burpee, Bonnie Blair, Squat – jump back into burpee

    –EMOM timer for 5 minutes.

    Every time the EMOM timer goes off, PAX do 5 X-Factors (HC)

    Round 1:

    • 30 perfect merkins
    • Bearcrawl 20yards, Mosey back
    • 20 We’re Not Worthy
    • Sprint 20yards, Mosey back
    • 10 BDE burpees
    • Backpedal 20yards, Mosey back

    Round 2, -10 reps:

    • 20 perfect merkins
    • Bearcrawl 20yards, Mosey back
    • 10 We’re Not Worthy
    • Sprint 20yards, Mosey back

    Round 3, -10 reps:

    • 10 perfect merkins
    • Bearcrawl 20yards, Mosey back

    [Picked up the 6 to finish out all 3 rounds together]

    Minutes Of MARY:

    Gas Pumpers – IC – 10 (knees to chest & back out, feet off the ground)

    Hello Dollies – IC – 10 (feet in/out, off the ground)

    Freddy Mercury – IC – 10

    COT:

    “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

    – Aristotle, Greek philosopher

  • 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.

  • 03.10.2023 – 3 THANGS

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Red Curry @Output @Blue Steel @Two Dollars @Rip

    Conditions: 37deg with light rain

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 20

    Imperial Squat Walkers – IC – 10

    Hurdle Steps – IC – 10

    Harry Rockettes – IC – 10

    Toy Soldiers – IC – 10

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    MOSEY to field

    Thang 1

    Catch Me If You Can – Indian Run w/ 5 merkins, for 2 laps.

    Thang 2

    Dora style. PAX runs full length of field while everyone else exercises.

    1. 200m Run – Perfect Merkins (hand release & shoulder tap) x2
    2. 200m Run – WWIs (straight legs, arms up & touch toes)
    3. 200m Run – Squat w/ Bicycle Crunch // Imperial Squat Walkers
    4. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)

    Thang 3

    Catch Us If You Can style Wall Sits:

    Everyone into Wall Sits, 1st person drops to do (5) Burpees. 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

    Minutes Of MARY:

    American Hammers – IC – 20

    Pickle Pounders/J Lo’s – IC – 10

    Plank Jacks – IC – 10

    • [We kept the group moving & shaking today. YHC absolutely LOVED the enthusiasm throughout. It was so awesome to see both new guys return & other AO regulars join in at the LightningRod!]

    COT:

    5 Second Rule, Mel Robbins

    The moment you have an instinct to act on a goal, you must count down 5-4-3-2-1 and physically move or your brain will stop you.

    When a productive intention comes to mind, act on it in less than five seconds or let it go forever.

    “Productive intentions” are every action and decision that can bring positive results in your life. For instance, getting enough sleep is productive, and so is the decision to eat a salad instead of lasagna at lunch.

    You have the power to control your thoughts & actions.

    Your thoughts do not have the power to control you.

    You can use the Rule and its countdown method to break any bad habit, interrupt self-doubt and negative self-talk, and push yourself to take the actions that will change your life.

    Exercise and health comes down to one simple rule – you don’t have to feel like it. You just have to do it.

    Your good intentions are worthless if you don’t take action.

    • [Basis was to take action! Quick & prompt action on productive intentions.]
    • [Announcements for Polar Plunge happening tomorrow 03/11/23, for Timberline Trail hike happening in July/August & for Brew Series 5K Beer Run next Saturday 03/18 at Oregon City Brewery.]

  • 03.1.2023 MoTown Tabata

    AO: Lightning Rod

    QIC: @StrayCat

    PAX: @Goon @Red Curry @FreeLunch

    Conditions: 33deg. Wet ground but no rain

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 20

    Slow High Knees – IC – 10

    Harry Rockettes – IC – 10

    Halos – IC – 10

    Jane Fondas – IC – 10 (each side)

    Third Grade – IC – 10

    Scissor Arms – IC – 10

    Don Quixote’s- IC – 10

    • MOSEY to field

    The Thang: MoTown Tabata

    Complete 40 sec on / 20 sec rest of the following.

    Exercises:

    Rows

    Bonnie Blairs

    Merkins

    Squat Jumps

    Mountain Climbers

    Burpees

    X-Factors

    Snowboard Hops

    We did about four rounds to the sweet sounds of Stevie Wonder, The Jackson 5, The Supremes, The Four Tops, The Temptations, Marvin Gaye and others. Goon had to step out a bit early for an epic snowboard trip to Canada.

    • Mosey back

    EPC – IC – 20

    COT:

    Each day I can make the world a little bit better or a little bit worse. When you are treated poorly the temptation is there to give back what you receive. However you can alternatively rise and be the bigger person.

    Marcus Aurelius was a Roman Emperor in around 160 A.D. He was the father of Commodus from the Gladiator movie, and unfortunately the apple fell far from the tree. Aurelius wrote a book called “Meditations” which was a diary of sorts. It ended up being copied and published, and we still have it today. Here’s a quote from it:

    “When you wake up in the morning, tell yourself: the people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own – not of the same blood and birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are unnatural.”

    StrayCat Out….

  • 02.27.2023 Dora 1-2-3-4

    AO: Lightning Rod

    QIC: @Goon

    PAX: @Stray Cat @Red Curry @Diamond Dave (downrange from the Carolinas)

    Conditions: 33deg, a little chilly and some rain/light snow started towards the end.

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 30

    Don Quixote’s – IC – 10

    3rd Graders – IC – 10

    Harry Rockettes – IC – 10

    Toy Soldiers – IC – 8

    Daisy Pickers – IC – 10

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    Body Builders – IC – 5

    • MOSEY to field

    The Thang: Dora 1-2-3-4

    Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, 300, and 400 reps.

    Pax 1 executes as many reps as possible while Pax 2 sprints down and back. Flapjack until team goal is reached.

    Runner: Run width of field, do 5x Body Builders, return to Flapjack with partner.

    Exercises:

    100 Merkins per team (chest)

    200 Squats per team (legs)

    300 LBCs per team (core)

    400 Flutter Kicks per team (core)

    Pickup 6 = helping to complete the numbers per team

    • [The field was mostly covered in snow. So exercises were done on the track and there was a low coverage spot to run the width of the field.]

    Minutes Of MARY:

    Mountain Climbers – IC – 20

    Plank Jacks – IC – 10

    High Plank / Low Plan – IC – 10

    American Hammers – IC – 20

    Protractor

    • [it was great having an unexpected downranger in @Diamond Dave. He rocked it & pushed us!]

    COT:

    If you are not already making $200,000 compensation in your job, there are five steps to getting you there.

    Summary:

    (1) Do everything you say you are going to do.

    (2) Manage your boss and colleagues — don’t make them spend time managing you.

    (3) Proactively help the organization.

    (4) Be positive (don’t complain). Be a “yes, and” person.

    (5) Report to someone making over $200k.

    (3) Proactively help the organization.

    The best employees take action. They are extremely action-oriented. If you see a problem, fix it. If you see an opportunity, go grab it. If it involves getting resources, understand the organization’s trade-offs. Do not wait to be assigned something. Do not wait to get the core priority from the big boss. Ask for forgiveness, not permission.

    Determine what needs to be done to help the organization and set things in motion to achieve the goals. And this need not be the defining thing that propels an organization forward. It can be a really small thing (like ordering extra toilet paper for the bathrooms). Look to solve problems.

    [JR] Bettering Others! Being of Service; serve your customers & employees. Providing Value to Others.

    How can I teach & serve?!?

    Asking for Forgiveness can be hard for people. But, in general, people appreciate the efforts & the action and don’t mind Forgiving.

    • [Asking for forgiveness is common thing for YHC. But, bottom line, is that we need to push & thrive for the things we want. Map out a plan of attack, seek help as needed, and get things done.]
    • [BE OF SERVICE TO OTHERS!]

  • 02.17.2023 The Longest Mile

    AO: Lightning Rod

    QIC: Goon

    PAX: @Red Curry, @Free Lunch, @Herbie

    Conditions: 39deg

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 17

    Imperial Squat Walkers – IC – 10

    Don Quixote’s – IC – 10

    Daisy Pickers – IC – 10

    Toy Soldiers – IC – 10

    Squat Holds – OMC – 10sec

    Halos – IC – 10

    Knee pulls to chest – IC – 10

    Hip Circles – IC – 5e side

    • MOSEY to field

    THE THANG: The Longest Mile

    2-4 Rounds of the following:

    • 10 Burpees
    • 100 meter backwards run
    • 10 Air Squats
    • 100 meter run
    • 10 Merkins
    • 100 meter backwards run
    • 10 Big Bois
    • 100 meter run
    • 800 meter cooldown run
    • [Q would like to apologize for the somewhat excessive running for those with turf toe and other leg ailments. Sorry not sorry, because we all got to work on something. It’s running for YHC at the moment.]
    • [great modifications of additional exercises and running as much as possible within time.]

    Extra THANG: Bring Sally Up’s Cousin  (to the song “Flower” by Moby)

    Squats & Merkins

    • [Started with Squats. Switched to Merkin holds (no resting on the ground) halfway thru]
    • [no time for Mary ;(

    COT:

    Be Impeccable with Your Word – Let go of self-judgment and blame

    Being impeccable, you take responsibility for your actions, but you do not judge or blame yourself for anything.

    • [we all can be hard on ourselves. Let’s work towards not judging ourselves & instead allowing ourselves to flourish.]

  • 02.06.2023 – Killer B’s redux

    AO: Lightning Rod

    QIC: StrayCat

    PAX:  Goon, Free Lunch, Red Curry

    Conditions: 35 deg. Misty Rain

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 25

    Slow High Knees – IC – 8

    Scissor Arms – IC – 10

    Halos- IC – 10

    Toy Soldiers – IC – 10

    Arm Circles Forward – IC – 10

    Arm Circles Backward – IC – 10

    Jane Fonda’s – IC – 8

    MOSEY to track

    Rows – IC – 20

    The Thang (OYO):

    10 Merkins

    Bear Crawl – 30 YDS

    10 Merkins

    Broad Jump Burpees – 30 YDS

    Repeat

    20 Rows

    15 Merkins

    MOSEY back to Flag Pole

    • 30 LBC
    • 30 Box Cutters
    • 30 Flutter Kicks
    • 30 Plank IC

    COT:

    Man maintains Fitness for reasons outside of himself

    A man who has turned Pro doesn’t exercise to get good at exercising. His goal is Preparedness, a far broader and deeper objective than just feeling strong and looking good on the beach (although there is nothing wrong with either of those two things). The HIM stays in strict physical training to get a crown that will last forever. Thus, there is an eternal purpose in what he does. He is building a kingdom of Preparedness within which he intends other people to safely dwell. He knows that fatigue makes cowards of us all.

    The goal of the King is to constantly increase 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). These are the aspects of a HIM’s physical kingdom that enable him to do the things he must do to be a Leader. It’s not really very complicated, how can a man be much of Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than five minutes without having to sit down?

  • 01.30.2023 – Staying Warm on Route 66

    AO: Lightning Rod

    QIC: Goon

    PAX:  @Stray Cat, @ Red Curry

    Conditions: a warm 23deg. Clear & dry.

    DISCLAIMER

    ** Start a 5 minute EMOM timer. 5 Burpees every 5 minutes. **

    Warm-O-Rama

    SSH – IC – 30

    Don Quixote’s – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Toy Soldiers – IC – 10

    Arm Circles Forward – IC – 10

    Arm Circles Backward – IC – 10

    Body Builders – IC – 6

    ** Body Builders = 8-count Burpee w/ Jack out & in at the bottom of the Merkin **

    MOSEY down the street, around the round-a-bout, then back to the corner/side door to the blocks

    Imperial Squat Walkers – OYO – 10

    LBCs – OYO = 10

    Merkins – OYO – 10

    Burpee Box Jumps – OYO – 10

    MOSEY to field end line

    The Thang: Route 66

    Burpees & Bear Crawl

    400M Run

    MOSEY back to Flag Pole

    • [66 MABA Burpees Completed]

    MoM:

    Last (5) EMOM Burpees

    • [With the mix of running & a lot of burpees, the PAX all seemed to keep pretty warm.]
    • [It’s been a tiring & grueling haul throughout January during the MABA efforts. YHC has some feelings of sympathy for those not doing the MABA challenge and all the burpees they’ve had to do with us. But those soft feelings go away pretty quick as we recognize that we’re all bettering ourselves by putting in the efforts no matter what the goal is!]

    COT:

    Bettering ourselves so that we can be the best for others in whatever facet of life that we show up in.

    And as we continue to better ourselves, seek out challenges and create new habits each time. As in, once you’ve completed the challenge and have a new positive habit … and even after failures, go on ahead and increase upon those habits. Continually getting better.

    • [Several discussions about how this affects work mindsets and the challenges we put in front of us.]
    • [Announcements of up & coming events. Mostly running. We should start to implement running into the workouts … starting February 1st/before the next Burpee challenge!]

  • 01.27.2022 – Stairs Presome, 22s, & ChumbaBurpees

    AO: Lightning Rod

    QIC: Goon

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

    Conditions: 40deg, slightest of sprinkling from

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 27

    Imperial Squat Walkers – IC – 10

    Don Quixote’s – IC – 10

    Harry Rockettes – IC – 10

    Daisy Pickers – IC – 10

    Toy Soldiers – IC – 10

    Partner Arms – OMC – 10sec

    Halos – IC – 10

    Body Builders – IC – 10

    ** Body Builders = 8-count Burpee w/ Jack out & in at the bottom of the Merkin **

    • MOSEY to field/stairs

    1/2 Thang: Stairs PreSome

    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.

    Repeat qty. = PAX count [4]

    • [Did Burpees, Jump Squats, Inverted Rows & Peter Parkers]

    Thang: 22s

    22s = 20-2, 16-6, 12-10, 8-14, 4-18 [totalled 60 Burpees & 50 Merkins!!!]

    • 22s: Burpees & Merkins
    • 400M Run
    • [Picked up 6 w/ Burpees & last 400M to be ran.]

    Extra THANG: 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.

    • [We struggled a bit with keeping up with all the SSHs. But we all put in the effort and got them and 25 burpees done.]

    MOSEY back to Flag Pole

    6 Minutes Of MARY:

    American Hammers – IC – 20

    Protractor

    • [Got around the group 3 or 4 times. Had some great movement callouts happen]

    COT:

    “Be tolerant with others and strict with yourself.” – Marcus Aurelius

    Do hard things. But don’t necessarily expect it of others.

    Hold yourself to the highest standard that you can & don’t judge others to that same standard. Be better.

    • [There was some really good conversation about different interpretations of the Marcus Aurelius quote.]
    • [Announcements of Silver Falls Trail Run & team-based Polar Plunge.]
    • [@Red Curry reiterated the need to seek out organic produce & utilize farmer’s market as much as possible.]

  • 01.20.2023 ChumbaBurpees & Weekend Getaway AMRAP WOD

    AO: Lightning Rod

    QIC: @Goon

    PAX: @FreeLunch @StrayCat

    Conditions: 30deg, clear

    5 Pricinples & DISCLAIMER

    Warm-O-Rama

    SSH – IC – 25

    Don Quixotes (Windmills) – IC – 10

    Harry Rockettes – IC – 20 (10ea leg)

    Arm Circles Forward – IC – 10

    Arm Circles Backward – IC – 10

    Halos – IC – 10

    Wrist stretches (Push/Pull)

    Imperial Walkers – IC – 10

    • MOSEY to field with coupons

    1/2 THANG: 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.

    • Hahaha, YHC forgot the SSH while not doing burpees. Please forgive my lapse in memory.
    • We each added 25 burpees to the #MABA tally.

    The Thang: Weekend Getaway AMRAP WOD

    AMRAP in 5 Minutes

    • 200 Meter run
    • 20 Coupon Swings
    • 15 Coupon Squats
    • Max Effort Burpees

    Rest 3 minutes

    Rinse & Repeat x3

    • Everyone got to Fall Down & Get Back Up Together many times. Varied between 40-100 MABA Burpees! Way to go PAX!!!
    • Good modifications to stay healthy, strong and moving.
    • Simple mosey/mumble chatter walk back to the Lightning Rod

    COT:

    “Consistency before intensity. 

    Start small and become the kind of person who shows up every day. Build a new identity. 

    Then increase the intensity.”

    From James Clear’s (Atomic Habits author) 3-2-1 email blast, 11/24/2022

    Don’t rush the process. Trust the process.

    • Great mumble chatter about how this affects our daily lives, our consistency in life, and our fathering.
    • Announcements
      • Silver Falls Buck Mountain Run – Saturday, February 25th
      • Polar Plunge Portland – Saturday, March 11th
        • Discuss about forming official F3 team
        • Do beatdown before 5K run and then Plunge
      • Oregon Brewery Series 5K Run/Walk/Family friendly strolls.
        • Start & end at Brewery. Differing breweries each time.
      • As a Region, let’s plan for a CSAUP and/or 2nd-F event monthly or twice a month.
        • Beacon Rock Coupon Crawl
        • Crucible of doing a beatdown at each AO in a single morning. Then BBQ or lunch.
        • Convergence on Hood River & Pendleton
    • Let’s make sure the Hood River & Pendleton are each on the F3Nation and F3Portland websites & Slack.