F3 Oregon Territory Tools

Tag: Steak Juice

  • (2.4.22) Kill the Jester


    AO: >Lightning Rod

    QIC: > Walkman

    PAX: > Free Lunch, Kiwi, Danish, Steak Juice, Steamy Nix, Herbie



    CONDITIONS

    38 and foggy but dry! Pax showed up on time and ready to rock!

    Warm Up (Circle of Pain)

    Warm up

    • Pax Held squat to begin and YHC asked them to take a minute to look inward and consider a distraction in their lives. Something that is holding them back, stealing their attention, focus, etc. When each person had theirs, they raised their hand, and once we all had one I asked them all to remember that distraction for later. When they got to a point of fatigue or exhaustion, to visualize that distraction and practice pushing past it through physical movement.

    Mosied to 52nd and back to the corner for a warmup of Neck Rolls x 10, Halo’s x 12, Windmill x 12, Slow High Knees x 12, Third Grade Exercise x 12, Monkey Humpers x 12, Daisy Pickers x 12, Jane Fonda’s x 21 on both sides.

    The Thang

    Moved around the corner to the low wall and completed a circuit.

    Round 1: ( Burpee, 5 squats, Box Jump, 5 squats) x 5

    Round 2: Wall Sits with Cherry Pickers x 15, Morrocan night club x 15, OHP x 15

    Round 3: Merkin x 20 (easy count)

    Repeato. On the third set we modified to 5 burpees. On the fourth set we modified to 2 burpees, but didn’t have time to complete rounds 2 and 3 for a fourth time.

    Encouraged the Pax to visualize that Distraction as our legs and shoulders turned to Jello.

    6MoM

    • Plank x 10, Side plank x 10ea
    • Six inch hold x 10
    • Frozen Freddies x 21

    COT

    We discussed the Jester, and how he fits into the royal court. I shared my experience of recently killing my jester (Video Games) and the immediate impact its having, and encouraged the Pax to realize they could take a similar step. Good sharing by the group of their personal distractions and successes/struggles in pushing through them.

    Great work Men!

    -Walkman

  • (1.28.22) Hop Hop and Don’t Stop!


    AO: > Lightning Rod

    QIC: > Samurai

    PAX: > Bob Evans, Kiwi, Slash, Herbie, Walkman, Steak Juice, Free Lunch



    CONDITIONS

    29 degrees, clear skies and windy.

    Warm Up

    Mosey down to the track, up and down the stairs a few times, then down to the goal line.

    • Side Straddle Hop X 25
    • Third Grade X 10
    • Monkey Humpers X 15
    • Butt Kickers X 10
    • Fast High Knees X 10
    • Y to T x 20
    • Side Straddle Hop x 25

    The Thang

    First exercise is a buddy exercise. Buddy A does the stationary exercise while buddy B does the moving exercise down to the 30 yard line and back. Then buddy B does stationary and buddy A does the moving exercise.

    • Round 1 Squats/Bear Crawl
    • Round 2 Lunges/Big Boys
    • Round 3 Merkins/Broad Jump

    Mosey over to the low wall and do the second exercise two times through:

    • 1 Minute Inverted Row
    • 30 Seconds Rest
    • 1 Minute Bench Dips
    • 30 Seconds Rest

    Then mosey back to the goal line for the last exercise:

    • Run to the 10 yard line and back
    • Do 1 Burpee
    • Run to the 20 yard line and back
    • Do 2 Burpees…

    Everyone made it to the 70 yard line and some PAX got through to 100. Then we mosied back to the Lightning Rod with an extra stairs run on the way.

    6MOM

    • Scissor Kicks x 20 in cadence

    COT

    Each part of this workout was intended to represent one of the three Fs.

    The timed portion is a measure of Fitness. Fitness is about being fit for a purpose, suitable for the task we are assigned. It’s not about looking good or even about feeling good. In order to talk about Fitness, we need to know what task we are trying to be fit for. That’s our reason, our Why.

    The buddy portion represents Fellowship. It’s a scary world out there, and we’re not going to make it alone. In order to survive, in order to thrive, we have to stick together. We have to work together to get it done, encouraging each other as we go.

    The Burpee Ladder is about Faith. We have to believe in something outside of ourselves. This could be God, the Fellowship, the connectedness of the universe- there has to be some Higher Power out there because we can’t be it. We can’t do it on our own. There’s not enough strength in me to run up and down the field doing burpees when it’s freezing cold and dark. That power has to come from somewhere outside of us.

    PAX went around the circle and shared about their Why, the task and purpose they want to be fit for, and about their Higher Power, where they get their Faith and their Strength from.

    Remember your Why, stay close to your Fellows, and reach out to your Higher Power for help!

    With Love,
    Samurai

  • (1.10.22) Left, Right, Left


    AO: >Lightning Rod

    VQIC: > Samurai

    PAX: > Danish, Bob Evans, Kiwi, Walkman, Steak Juice, Free Lunch, Stray Cat



    CONDITIONS

    35 degrees out. Overcast but not raining!

    Warm Up

    We did the whole warm up in cadence.

    • Side Straddle Hop x 25
    • Daisy Pickers X 20
    • Slow High Knees X 10
    • Fast High Knees X 20
    • Forward Small Arm Circles x 15
    • Reverse Small Arm Circles x 15
    • Side Straddle Hop x 25

    The Thang

    PAX formed into two columns and ran 1/2 mile in cadence with Q calling cadences. We are going to need some music lessons to improve our singing. Ended our run down at the track.

    Beatdown Part A:

    • 1 Minute of continuous Merkins
    • Big Boys x 10 in cadence (hard count)
    • 1 Minute of continuous Merkins
    • Squats x 20 in cadence (hard count)
    • 1 Minute of continuous merkins

    Beatdown Part B:

    On the track, on your own. Lunge Walk x 30 (hard count) and then run the rest of the lap back to the starting line. All PAX completed 3 laps and some did more.

    PAX formed into two columns and ran in cadence back to the flagpole. Our singing was slightly improved this time around.

    6MOM

    • Flutter Kicks x 30 in cadence
    • 1 Minute Low Plank
    • Freddie Mercury x 20 in cadence
    • Reverse Freddie Mercury x 20 in cadence

    COT

    Q shared about personal journey and the power of fellowship to transform lives. Reach out to your brother next to you and offer your help. It could make all the difference!

    With Love,
    Samurai