(03.19.21) Football Field Foley

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Herbie, Bunny, Slash, Danish, Kiwi, Samurai


Balmy and touch wet this morning at the Lightning Rod. 7 strong, packed in a grinder on the football field!

Warm Up (Circle of Pain)

  • Mosey to Field
  • SSH x 15 IC
  • Windmill x 15 IC
  • Imperial Walkers x 15 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 15 IC
  • 3rd Grade Exercise x 15 IC
  • SSH x 15 IC


SPLIT THE PAX INTO 2 SQUADS (Competition Style) – Each team starts on opposite side and ends of the football field (back of end zone)

Beatdown as follows:

  • 25 Merkins
  • Mosey length of field
  • 25 squats
  • Sprint width of field
  • 25 Merkins
  • Mosey length of field
  • 25 squats
  • Sprint width of field
  • 50 Big Bois
  • Repeat

Each HIM per team counts how many complete rounds they finish, team with the least amount of rounds earns 50 burpees as EC following COT


  • Flutter Jacks x 10 IC
  • Flutter Kicks x 10 IC


Today marks almost 8 months I’ve been with F3 Portland, at that time there was many days where there was only 2 of us. Now, as I stand back, I look at what we’ve established, am in awe that we now have 15 men committed to a minimum of a day a week. That’s 15 men on mission, that’s 15 committed ‘To Plant, Serve and Grow men’s small Workout groups in order to reinvigorate Male Community Leadership.’

This is only the beginning, as we’ve experienced 2 FNGs already thru this month’s challenge, we have a few more close to joining. If we average 2-3 FNGs a month we could have between 40-50 by the end of year. While that seems like a lot, the more men we reach, the more connections to the community we unlock.

We have guys coming all the way from Beaverton, think about what it would look like if when we plant an AO there, or NE PDX, or Gresham. So much potential but it takes all of us spreading the word, putting in the work and Giving it Away!


F3 Portland Logo Launch – Slash update

4.3.21 Event – Great beat down from Danish, followed by a fun beer mile

Extra Credit time!!

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh