F3 Oregon Territory Tools

Tag: red curry

  • 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

  • (12-30–22) Friday’s Finest Grinder

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Leprechaun, Stray Cat, Danish, Goon, Red Curry

    Conditions

    Damp and warm, it’s a tropical heat wave!

    Warm up

    • SSH x 20
    • 3rd Grade Exercise x 10
    • Scissor Arms x 10
    • Windshield Wipers x 10
    • Scissor Kicks x 10
    • World’s Greatest Stretch x 5 (alternate to other leg)
    • Alternating Shoulder Taps x 10

    The Thang

    Mosey to the track

    • Start at midfield
    • Broad jump to the endzone
    • 50 merkins
    • Run up the hill to the back of the school
    • 50 tricep dips
    • Run back to midfield
    • 50 LBCs
    • Repeat

    Mosey back to the LR

    6MoM

    • 30 Hold the Six x IC
    • 30 Figure Four LBCs x IC (both sides)

    COT

    The 5R framework for reflection

    This framework developed by Bain et al. (for example 2002), focuses on five core stages, each addressing one aspect of reflection. By thinking about all 5 stages individually you will engage with all the essential components of reflection, enabling you to produce a critically engaged reflection based in your experience. This model can also be helpful for structuring reflective writing.

    The 5 stages are:

    • Reporting of the context of the experience
    • Responding to the experience (observations, feelings, thoughts, etc.)
    • Relating the experience to knowledge and skills you already have
    • Reasoning about the significant factors/theory to explain the experience
    • Reconstructing your practice by planning future actions for a similar experience

    As we wrap up the year, it’s important to take time to reflect on what transpired and react. As well as position yourself for the next year.

    That’s a wrap

    -Lumbergh

  • (12.19.22) – Soft men cannot long walk with the Tao

    AO: Lightning Rod

    QIC: Walkman

    PAX: Goon, Red Curry, Stray Cat, Free Lunch, Leprechaun

    Conditions

    35 and dry, Pax showed up in a great mood and Leprechaun was kind enough to gift me the Q today!

    Warm up

    • Burpee/box jump/squat/merkin x 10
    • Neck Rolls x 10
    • Monkey Humpers x 10
    • Halo’s x 10
    • Daisy Pickers x 10
    • Imperial Walkers x 10
    • Third Grade x 10

    The Thang

    Mosey to the tiered hill by the track

    10 factorial (10, 9, 8….1) with Rowes up and run down the hill. On each tier completed Rowes, Bonnie Blairs (EC), Merkins, Mountain climbers, jump squats.

    Mosey to the Lightning Rod.

    Jane Fonda x10, Side Squat x 10.

    Bolt 45

    Squats (High, mid, low) x 15, Merkin x 15, Bonnie Blair (HC) x 15

    6MoM

    • 6 inch hold x 10
    • Frozen Freddies x 25
    • Plank w/ occasional sets of 5 merkins.

    COT

    I shared about a substack essay I thoroughly enjoyed and shared some quotes from it. The essay is here (behind a paywall), but the author’s substack in general is here (good free content too).

    Soft Men cannot Long walk with the Tao

    This is a core theme found across Lewis’ works. When in The Lion, the Witch and the Wardrobe, young Lucy travels to Narnia and first hears about Aslan the lion (and Christ-figure), and asks if, being a lion, he is “quite safe?” the sensibly baffled response she gets is “Safe?… Who said anything about safe? ‘Course he isn’t safe. But he’s good. He’s the King, I tell you.”

    Aslan is an embodiment of ultimate virtue. That includes love, but also righteous anger – of Aquinas’ anger in service of proper justice, or Aristotle’s anger “at the right things and towards the right people, and also in the right way, at the right time, and for the right length of time” – and he never hides his powerful capacity for it, or indeed for violence. That he nonetheless consistently chooses to act with mercy and kindness is then a choice made only greater, and truer, by this fact.

    Lacking the strength to ever display forcefulness, even when it is justified or, worse, necessary, is in no way inherent evidence of goodness. It only recalls Nietzsche’s amused quip: “Verily, I have often laughed at the weaklings who thought themselves good because they had no claws.”

    -Walkman

  • 12.12.2022 Motivators & Roberts WOD (Doubles Edition)

    AO: Lightning Rod

    QIC: Goon

    PAX: @herbie, @red curry, @freelunchpdx

    Conditions: 38deg, cloudy

    DISCLAIMER

    Warm-O-Rama

    Imperial Walkers – IC – 10

    Hill Billies – IC – 10

    3rd Graders – IC – 10

    Daisy Pickers – IC – 10

    Toy Soldiers – IC – 10

    Arm Circles Forward – IC – 10

    Arm Circles Backward – IC – 10

    High Knees – IC – 10

    • MOSEY to field

    The 1/2 Thang: 1/2 Motivators

    MOTIVATORS, starting at 5

    Breakdown of SSH w/ 4 actions:

    1. full SSH
    2. Hands half way up
    3. Legs out wide & in
    4. Jumps

    1. 5-4-3-2-1

    2. 5-4-3-2-1

    3. 5-4-3-2-1

    4. 5-4-3-2-1….

    1. 4-3-2-1

    2. 4-3-2-1

    3. 4-3-2-1

    4. 4-3-2-1….

    1. 3-2-1

    2. 3-2-1

    3. 3-2-1

    4. 3-2-1….

    • Starting at 5 made this too easy. But it was a good reintroduction of Motivators, done properly this time since YHC messed it up when trying to implement it. Timing also worked out good starting at 5.

    The Thang: Roberts WOD (Doubles Edition)

    2 ROUNDS:

    Partner A runs 200m (back of end zone) while Partner B performs exercise until partner returns. Switch. Rinse & Repeat.

    1. 200m Run – Squat w/ Bicycle Crunch
    2. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)
    3. 200m Run – Perfect Merkins (hand release & shoulder tap)
    4. 200m Run – WWIs

    Rinse & Repeat x2 (each Partner will have ran 1 mile).

    6 Minutes Of MARY:

    Mountain Climbers – IC – 20

    Plank Jacks – IC – 15

    Jane Fondas – IC – 10ea side

    CoT:

    From James Clear’s (Atomic Habits author) 3-2-1 email blast, 10/13/2022

    “What appears to be a rapid shift is often preceded by a gradual process. Our results gradually explode or vanish thanks to the small habits we repeat each day.

    What radical change are you slowly marching toward? An incremental explosion or an incremental vanishing?”

    We commonly hear about “overnight success” but what people don’t see is the hard work put in for years ahead of the boom.

    Keep at what your doing. Don’t give up if you don’t have success within the first few months.

    I think this is more common for new business conversations, but for me, it’s a bit of a health conversation.

    I worked with my former company for almost 8 years. I started taking care of myself better & working out while working there. They noticed, but barely noticed, the changes in my mind & body because of the gradual nature.

    Then, I left the company & saw them about 2 years after (moved back home to Portland). They were amazed at how much progress I had made “overnight”.

    The last analogy on this topic ice the Iceberg. We only see the tip of the iceberg. We typically do not see the amount of work & effort done below the water surface. It is, however, this effort below the water’s surface that allows the rest of the world to see the tip.

    Please keep in mind the results can go both ways due to your habits. All your physical efforts can appear lost shortly after stopping working out or hitting the snooze button more often than not. Your health will take a hit shortly after falling into bad eating habits.

    Moleskin:

    A good amount of mumble chatter during the runs & mosey’s. YHC showed appreciation & respect for those showing up & being regulars, creating great habits for the group.

    Continued conversations about creating simple habits & sticking to them. And how it’s too easy to lose progress & resort back to old, unhealthy ways. Using the group for accountability via simple conversation.