Tag: Spinner

AO: Lightning Rod

QIC: @StrayCat

PAX: @Red Curry, @Goon, @Train (Downranger)

Conditions: 47deg & got out before the rain started

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 – 20

Slow High Knees – IC – 10

Don Quixotes – IC – 10

Fast High Knees – IC – 10

Butt Kickers – IC – 10

Big Arm Circles Forward – IC – 10

Big Arm Circles Backward – IC – 10

Toy Soldiers – IC – 10

MOSEY to track

The Thang:

AMRAP

• 20 Rows
• 20 Merkins
• Bear Crawl 40 YDS
• 3 Burpees/5 Broadjumps 40 YDS

Repeat above until out of time

COT:

I watched MoneyBall (again) last week. I was reminded about the importance of taking risks. The manager (Brad Pitt) basically bet his career on a new system of building a team, and everyone expected him to fail. When the season was complete, he had changed the entire trajectory of baseball.

I’ve been working in engineering for about 30 years. The Engineers who do the worst in their careers are the ones who “play it safe”. This typically means taking a a government job where it’s difficult to be fired. I don’t think it’s possible to have maximum impact without taking risks. You have to voluntarily subject yourself to challenges, or you are not doing all you can be.

If you fail, you have still gained knowledge. So in some sense it is impossible to fail.

-StrayCat

AO: Beaverton

QIC: @Goon

PAX: @Red Curry, @Herbie, @Stray Cat, @Spinner

Conditions: 58deg & a slight 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

Don Quixotes – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Partner Arms – OMC – 10sec

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Halos – IC – 10

Slow Merkins – IC – 10

Monkey Humpers – IC – 10

MOSEY to far grass 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.

• [Questionable motifs all around. Questionable enjoyment of this 90s song. But great mumble chatter and a great way to start things off.]

The Thang: Weekend Getaway AMRAP WOD

AMRAP in 5 Minutes

• 200 Meter run
• 20 Coupon Swings
• 15 Coupon Squats (Round 1 & 2), Squirls (Round 3) Squat Thrusters (Round 4)
• Max Effort Burpees

Rest 3 minutes

• Rinse & Repeat x4

• [Good & tiring beatdown. The rest was greatly appreciated. Good fun getting some COUPON action in at Beaverton]

COT:

“The secret of getting ahead is getting started.”

• Mark Twain

“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.”

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.
• Expansion:
  • Beaverton (name, Q workouts, join others, create AO Q). Midweek workouts? Pry after Q established. OGs getting in right here, right now! REDWOOD
  • Milwaukie – The Paddock

• [YHC enjoyed some great Coffeeteria w/ Spinner & Red Curry. The mom & pops bakery (My Favorite Muffin) across from Starbucks was great! I highly recommend it as its always great to keep it local!]