F3 Oregon Territory Tools

Tag: Lightning Rod

  • 01.06.2023 Burpee/Blockee Ladder

    AO: Lightning Rod

    QIC: Goon

    PAX: @RedCurry @Stray Cat @Free Lunch

    Conditions: 40deg, a few clouds creating an awesome eerie gloom with an almost full/last quarter moon

    • A few PAX got in some additional pre-warmup burpees.

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 25

    Don Quixotes (Windmills) – IC – 10

    Imperial Squat Walkers – IC – 20 (10ea leg)

    Harry Rockettes – IC – 20 (10ea leg)

    Arm Circles Forward – IC – 10

    Arm Circles Backward – IC – 10

    Halos – IC – 10

    MOSEY to field

    The Thang: Burpee/Blockee Ladder

    CARRY –> SPRINT –> BURPEES –> SPRINT –> BLOCKEES

    Ladder Down of Sprints @ 100 & Burpees/Blockees @ 10, 90 & 9, 80 & 8, and so on…

    • Would be [55 Burpees + 55 Blockees = 110 total towards MABA challenge] if completed.
    • Fastest made it to 4 Burpees = 94 total towards MABA.
    • No time for MoM. Did a quick moment of wrist stretching.

    COT:

    Tribes: We Need You to Lead Us, by Seth Godin  —  Book Description

    A tribe is any group of people, large or small, who are connected to one another, a leader, and an idea. For millions of years, humans have been seeking out tribes, be they religious, ethnic, economic, political, or even musical (think of the Deadheads). It’s our nature.

    Now the Internet has eliminated the barriers of geography, cost, and time. All those blogs and social networking sites are helping existing tribes get bigger. But more important, they’re enabling countless new tribes to be born—groups of ten or ten thousand or ten million who care about their iPhones, or a political campaign, or a new way to fight global warming. And so the key question: Who is going to lead us?

    The Web can do amazing things, but it can’t provide leadership. That still has to come from individuals—people just like you who have passion about something. The explosion in tribes means that anyone who wants to make a difference now has the tools at her fingertips.

    If you think leadership is for other people, think again—leaders come in surprising packages. Consider Joel Spolsky and his international tribe of scary-smart software engineers. Or Gary Vaynerhuck, a wine expert with a devoted following of enthusiasts. Chris Sharma leads a tribe of rock climbers up impossible cliff faces, while Mich Mathews, a VP at Microsoft, runs her internal tribe of marketers from her cube in Seattle. All they have in common is the desire to change things, the ability to connect a tribe, and the willingness to lead.

    FROM F3:

    Leadership is Influencing Movement to Advantage. To do that Effectively, a man must Competently apply the 4 Leadership Skills of V.A.P.E.:

    1. He must have Vision
    2. He must be capable of Articulation
    3. He must possess the means of Persuasion
    4. He is ready to use Exhortation

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

    • YHC brought in some coffee for AO Coffeeteria. Great conversations had. Will keep pushing for more & more 2nd F!

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

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Red Curry, Free Lunch, Goon

    Conditions

    36 degrees and wwwwwwwwwwwwwwwwwindy!

    Warm up

    • Mosey to the parking lot to round about and back
    • 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
    • Alternating shoulder taps
    • Simple Quad Stretch x OYO

    The Thang

    BENCHES:

    • 5 Curls
    • 5 Box Jumps
    • Rifle Carry to Bike Racks

    BIKE RACKS:

    • 5 OH Press
    • Cowboy Hop Each Rack (alternating sides)
    • Weighted Lunge Walk Back to the Lightning Rod

    LIGHTNING ROD:

    • 5 Block Up Leg Raises
    • 5 Squats
    • Racked Carry to Benches, repeat adding 5 reps more each round

    Optional 10 merkins, 10 Burpees (dealer’s choice, as many PAX have a monthly goal)

    Final shake out mosey: Mix in high knees and booty kickers, side shuffle each direction, and back pedal mosey back to LR

    6MoM

    • 10 LBCs x IC

    COT

    Prayer for today

    Dear Heavenly Father,

    It’s a new year, new possibilities. I pray today that we find our strength not from within us but from the gifts you’ve blessed us with. Lord draw discipline, devotion, and dedication to continue the lifelong evolution of becoming better men. Help us to fight the fartsack and join our brothers in the gloom as often as possible. Help us to see goals that push and moves us further in this journey. Inspire us to reach out to our community to make this world better in your name.

    We lift this up to you today in your Son’s name,

    AMEN

    That’s a wrap

    -Lumbergh

  • 12.28.2022 Pre-Some-Stuff-Stairs & Red Barchetta

    AO: Lightning Rod

    QIC: Goon

    PAX: Red Curry

    Conditions: 43deg, light sprinkle towards the end

    DISCLAIMER

    Warm-O-Rama

    SSH – IC – 30

    Mtn. Climbers – IC – 20

    Halos – IC – 10

    Harry Rockettes – IC – 20 (10ea leg)

    Imperial Squat Walkers – IC – 20 (10ea leg)

    • MOSEY around corner to first blocks

    LBCs – OYO = 10

    Box Jumps – OYO – 10

    Merkins – OYO – 10

    Burpees – OYO – 10

    Pickup 6 = Hold Al Gore (squat while hugging a tree)

    • MOSEY to bottom of far 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 X2

    • Did 2 rounds each. Squats, MonkeyHumpers, Reverse Lungers & Reverse Lunges.

    The Thang: Red Barchetta

    Start at Goal line.

    Run 100yards. Do 100 SSH – OYO. Return to goal line & plank/wait for 6.

    Run 75yards. Do 75 Mtn. Climbers – OYO. Return to goal line & plank/wait for 6.

    Run 50yards. Do 50 LBCs – OYO. Return to goal line & plank/wait for 6.

    Run 25yards. Do 25 Merkins – OYO. Return to goal line & plank/wait for 6.

    Run 5yards. Do 5 Burpees – OYO. Return to goal line & plank/wait for 6.

    HERBIE 100yards. Return Mosey 50yards. & then Mosey back to Lightning Rod.

    • YHC held plank at each yard line/exercise to stick together & keep up good mumble chatter.

    COT:

    8 Realizations from Real New Year’s Resolutions, from Kyle Creek, aka The Captain:

    1. Time doesn’t wait.
    2. No one else will save you.
    3. Excellence requires patience.
    4. Happiness is habitual.
    5. Life and growth are not linear.
    6. Thoughts are things.
    7. Days determine direction.
    8. Even with a plan — shit happens.

    MOLESKIN:

    Good mumble chatter throughout with Red Curry & YHC.
    Appreciation for Red Curry’s continued consistency.

    Instead of resolutions, look towards being a happier person. Measure what you can so that you can look back & recognize improvements, but surely prioritize the doing better & feeling better aspects.

    YHC is looking to snag a thing from the Puget Sound folks… so here’s a picture of the HIMs

  • (12.17.22) – Don’t Run Out of Gassers

    AO: LavaField

    QIC: Lumbergh

    PAX: Kikiwaka, Cliffhanger, Blue Steel, Output

    Conditions

    Great start to the holiday season!!

    Warm up

    • 400m lap
    • SSH x 15
    • 3rd Grade Exercise x 15
    • Slow High Knees x 10
    • Monkey Humpers x 10
    • Scissor Arms x 10
    • Alternating Shoulder Taps x 10
    • SSH x 15

    The Thang

    Line the PAX up the endzone

    BMS Gassers (20 yard intervals, 3 total rounds)

    • Run a 100 yards and back
    • 100 Big Bois
    • Run 80 yards and back
    • 80 Big Bois
    • Run 60 yards and back
    • 60 Big Bois
    • Run 40 yards and back
    • 40 Big Bois
    • Run 20 yards and back
    • 20 Big Bois
    • Continue with Merkins (reps = 1/2 distance –> 100 yards, 50 merkins) and then Squats (reps = 2x distance –> 100 yards, 200 squats)

    COT

    Something to consider during this season

    While different life stages usually come with new friends, that doesn’t mean you have to leave your beloved old friends behind. There are many ways to continue this life journey side-by-side.

    Recently a well know celebrity, tWitch took his life. On the surface he appeared like the Hollywood dream, caught his break, made it into a career, a beautiful loving family, and the world clamoring. An yet, it wasn’t enough to keep him here with us. Today I offer up a couple of ways and approaches to consider your relationships, especially in this season:

    • Invite them into new activities (F3)
    • Stay current and interested in their lives
    • Set aside negative emotions
    • Hold a place for them in your life

    That’s a wrap

    -Lumbergh

  • 07.27.22 – Hot Laps

    AO: The Oakery

    QIC: Deacon

    PAX: Deacon, Output, Ghost

    Conditions

    50ish degrees, dry

    Warm up

    SSH x 10 IC

    Penny Pickers x 10 IC

    Arm Circles, Small to Large (4 count) 2×5 IC

    Mt. Climbers 10x IC

    (Mosey around the school to Coupons)

    The Thang

    Shuttle circuit: One man is always running while all others exercise at stations. When he returns the circuit rotates. Each time the bell rings the circuit increments.

    • Bench Press (Coupon)
    • SSH
    • LBC
    • Curls (Coupon)
    • Squats
    • Big Bois
    • Shoulder Press (Coupon)
    • Flutter Kicks
    • Merkins
    • Shoulder Shrugs (Coupon)

    6MoM

    Dead Bugs x10 IC

    Shoulder Tap Merkins x10 IC

    Dead Bug Wriggle (line to line)

    Supermans x10 IC (Up… 1, Up… 2, etc.)

    CoT

    Mentoring/Discipleship

  • 07.19.22 – 40/20 Intervals

    AO: The Oakery

    QIC: Ghost

    PAX: Output, Deacon, Fishman

    Conditions

    50ish degrees, dry

    Warm up

    SSH x 20IC

    side reaches x 10IC

    world’s greatest stretch

    Mosey around parking lot loop once then to back of school

    Wall sit while doing 8 each IC of cherry pickers, shoulder press, seal claps, overhead claps, and arm circles

    The Thang

    9 exercises (40 seconds each) each followed by a 20 second rest/walk.

    • merkins
    • high knees side shuffle
    • shoulder shrug – 20s each side
    • reach around plank – 20s each side
    • coupon shoulder press
    • coupon row – 20s each side
    • flutter kicks
    • squat thrust – 20s each side
    • run

    6MoM

    leg lifts x20 IC

    box cutters x10 IC

    freddiez x10 IC

    CoT

    Just checked in with everyone to see how people are doing. If they have prayer requests or things they are grateful for.

    Ghost out

  • 07.18.22 – Stairs. Lots of Stairs.

    AO: Lightning Rod

    QIC: StrayCat

    PAX: Kiwi, Jellyfish

    Conditions

    Sunny, high 50s

    Warm up

    SSH x20 IC

    Slow High Knees x10 IC

    Fast High Knees x 10 IC

    Butt Kickers x 10 IC

    Oil Derricks x 8 IC each side

    Big Arm Circles x 10 IC

    Big Arm Circles Reverse x 10 IC

    Jane Fondas x 10 IC each side

    Mosey to the Track

    The Thang

    20 Merkins

    20 Rows

    20 Dips

    20 Air Squats

    20 Leg Lifts

    20 Bridges

    Then Run up the stairs to the top of the school. Continue down and run all the bleachers then run down the track and run up and down the corner stairs. Repeat the whole workout for time.

    Return to Flag.

    20 Freddie Mercurys

    CoT

    We discussed the loss the PAX has suffered over the last few weeks. I’m really proud of this group for stepping up and helping. That is really what F3 is about: having enough extra energy and strength not only to deal with your own life, but to reach out and to help others. That is also how I look at F3 leadership in general. It is not a “Lord it over” others type of leadership, but a service type of leadership. It is a leadership that lets you take on the burdens of others in addition to your own.

    I’ve thought a lot about leadership in my own life (especially at work). I’ve boiled it down to two things:

    1. When times are good, are you able to take the spotlight off yourself and shine it on others?
    2. When times are bad, are you able to take the shots/responsibility and shield others from blame?

  • 07.15.22 – Rounds of Hun-does

    AO: Lightning Rod

    QIC: Slash

    PAX: Danish, Leprechaun

    Conditions

    Sunny, high 50s, full of Friday summer energy

    Warm up

    SSH x20 IC

    Dive bombers x10

    Reverse snow angels x12

    French doors x15

    Tin soldiers x15

    Crooked merkins x5 each side

    The Thang

    “Warm up”

    Follow the leader bear crawl. Crawl towards sidewalk transition to lateral crawl on right side when 20 years from sidewalk, transition to regular crawl on sidewalk, transition to lateral crawl on left side when hitting the path back to school, transition to crawl bear on straightaway back to LR starting spot.

    “Rounds of Hun-does”

    AMRAP – 30 minutes

    10 dead rows
    15 burpee coupon jump overs
    20 coupon curls
    25 coupon squat thrusters
    30 gas pumps (reverse crunch)

    (the BCJOs and squat thrusters were gassers! we got through 4-5 rounds)

    CoT

    “Recognizing critical self-talk”

    I’ve been commuting into work regularly over the last few weeks and noticed that it’s a chance to recognize my state of mind. If I’m overly frustrated with other drivers, that’s a signal my state of mind is skewing negative. And I’ve had some of those drives recently. Noticing a lot of negative self-talk recently. I can often beat myself up for not living up to my expectations, largely with family stuff lately. My goal is to notice what’s going on and be compassionate with myself – stay with the uncomfortable.

  • 07.12.22 – Follow the Leader

    AO: The Oakery

    QIC: Deacon

    PAX:

    Conditions

    About 60F and partly cloudy, but nice and dry

    Warm up

    Flexibility Routine:

    Neck stetches

    Child’s pose

    Lat stretch

    Side arm stretch

    Cobra push ups

    Lying knee tuck

    Glute stretch

    Hip swivel

    Low squat to pike

    Low lunge

    Twisting lunge

    Rocking frog

    Low squat to pike

    The Thang

    Taking turns leading, each Pax led a one-minute mosey and then a one-minute exercise of their choice. To the best of my memory these included:

    Merkins

    Rows

    Big Bois

    Bonnie Blairs

    Goblet Squats

    Grip Hang

    Stump Jumps

    More Merkins

    Wall Sit

    Plank

    Wall Jumps

    (and several more I’ve blanked out…)

    6MoM

    Plank up-downs (10x IC)

    LBCs (10x IC)

    Hand release merkins (10x IC)

    Freddy Mercuries (10x IC)

    Box Cutters (10x IC)

    CoT

    Discussed the brevity of life and the value of enjoying the present time we have.

  • 07.06.22 – Add 5

    AO: The Oakery

    QIC: Ghost

    PAX:

    Conditions

    50 something degrees, dry, overcast

    Warm up

    SSH x 20IC

    Imperial Walkers x 12IC

    Scissor Arms x 8IC

    leg swings forward x 8OYO each way

    leg swings sideways x 8OYO each way

    calf raises – 15 seconds OYO each side

    Daisy Pickers x12 IC

    Bird dogs x10 IC each side

    Two laps around the field

    The Thang

    Partner up starting in Jan’s garden.

    5 N’Daiyes

    spiderman merkin crawl down skinny path

    5 LBCs

    duck walk toward Linn’s office

    5 bird dog crunches

    bear crawl toward cafeteria

    sprint to edge of Oak Meadow

    5 side squat leg thrusts

    run to coupons

    5 coupon rows

    run around parking lot

    Repeat circuit adding five to each exercise

    6MoM

    bird dog twists x10IC each side

    dead bug shuffle

    box cutters x 10IC

    freddiez x20 IC

    CoT

    Happy Fourth of July!

    Ghost out