01.20.2023 ChumbaBurpees & Weekend Getaway AMRAP WOD

AO: Lightning Rod

QIC: @Goon

PAX: @FreeLunch @StrayCat

Conditions: 30deg, clear

5 Pricinples & DISCLAIMER


SSH – IC – 25

Don Quixotes (Windmills) – IC – 10

Harry Rockettes – IC – 20 (10ea leg)

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

Wrist stretches (Push/Pull)

Imperial Walkers – IC – 10

  • MOSEY to 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.

In the end, you will do about 27 burpees.

  • Hahaha, YHC forgot the SSH while not doing burpees. Please forgive my lapse in memory.
  • We each added 25 burpees to the #MABA tally.

The Thang: Weekend Getaway AMRAP WOD

AMRAP in 5 Minutes

  • 200 Meter run
  • 20 Coupon Swings
  • 15 Coupon Squats
  • Max Effort Burpees

Rest 3 minutes

Rinse & Repeat x3

  • Everyone got to Fall Down & Get Back Up Together many times. Varied between 40-100 MABA Burpees! Way to go PAX!!!
  • Good modifications to stay healthy, strong and moving.
  • Simple mosey/mumble chatter walk back to the Lightning Rod


“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.

  • Great mumble chatter about how this affects our daily lives, our consistency in life, and our fathering.
  • Announcements
    • Silver Falls Buck Mountain Run – Saturday, February 25th
    • Polar Plunge Portland – Saturday, March 11th
      • Discuss about forming official F3 team
      • Do beatdown before 5K run and then Plunge
    • Oregon Brewery Series 5K Run/Walk/Family friendly strolls.
      • Start & end at Brewery. Differing breweries each time.
    • As a Region, let’s plan for a CSAUP and/or 2nd-F event monthly or twice a month.
      • Beacon Rock Coupon Crawl
      • Crucible of doing a beatdown at each AO in a single morning. Then BBQ or lunch.
      • Convergence on Hood River & Pendleton
  • Let’s make sure the Hood River & Pendleton are each on the F3Nation and F3Portland websites & Slack.

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