the bifrost · news

PongTheTort.com is live!

Simon Damborg — Sun, 14 Jun 2026 00:00:00 GMT

The new and improved Pong FAQ is live! It's a constantly expanding & growing page - but way more fun now than it was before :)

Throwback - spearhead traverse 3 years ago today

Simon Damborg — Tue, 10 Mar 2026 00:00:00 GMT

This is why I put stuff on the internet / in the cloud... For my own memories and reminders of how incredible my life has been (and for the most part is!).

3 years ago we made our second attempt at the spearhead traverse... Unfortunately 30cm+ of snow had fallen so it became quite the adventure.

New Print - Impact Magazine

Simon Damborg — Thu, 05 Mar 2026 00:00:00 GMT

Check-out the at home full body single dumbbell workout I put together for IMPACT magazine.

Raincity's Community Code of Conduct

Simon Damborg — Wed, 18 Feb 2026 00:00:00 GMT

Some people will read this and think it’s unnecessary. That it’s just common sense. I wish that were true.

Others will read it and decide it means I’m “too woke” or “too political.” I’m okay with that.

Because if even one person reads this and feels a little safer, a little more welcome, a little more comfortable walking through our doors… then it’s worth it.

Teaching the Teachers how to Teach Youth Exercise

Simon Damborg — Fri, 13 Feb 2026 00:00:00 GMT

A preview of my presentation that I gave to the Langara Teachers Assistant training program learning how to create an adaptable training session for athletes of any age, level, or ability.

webapp: Must dos when in Japan

Simon Damborg — Tue, 27 Jan 2026 00:00:00 GMT

We finally curated and put together the full list of MUST DOs (mostly eating) while in Japan! Not only that, but we've built all of the #rwueats recommendations into a searchable and browseable database :D Check it out, and if you love / use it we'd love a $5-10 donation towards feeding rwu :)

New Resources page added & being updated

Simon Damborg — Thu, 08 Jan 2026 00:00:00 GMT

This is where I'll be dumping my personal version of "Raincity Recommends" which will include all the supplements, blogs, brands, programs and everything in betwen I commonly use, or am constantly recommending to others.

New Album: The Budapest Zoo

Simon Damborg — Tue, 06 Jan 2026 00:00:00 GMT

Finally catching up on trip photos. They're not as nicely edited as I would have liked but hopefully someday I'll go back and pick out a few favorites - or comment in the google photo album which ones you like!

New Blog Post: The Raincity Floor

Simon Damborg — Mon, 05 Jan 2026 00:00:00 GMT

15 years of fixing life lessons, construction and learning from my mistakes while fixing the 'vibration' issue that every functional fitness club has.

My First Year as Canadian Functional Fitness President - Wrap Up

Simon Damborg — Tue, 16 Dec 2025 00:00:00 GMT

A breakdown of my first year as president of the Canadian Functional Fitness Federation and representing Canada at the International Functional Fitness World Championships in Vilnius, Lithuania.

Where does Pong Live?

Simon Damborg — Wed, 15 Oct 2025 00:00:00 GMT

For those wondering where #pongthetort is when the weather starts to get cold in the PNW, he hangs out on the patio of his 2 story apartment in the solarium catching (fake) rays and watching main st. 😎

He also has another bedroom with a heat pad so that he can move his body through diffetent temperature and humidity zones depending what he needs. 🐢

Sometimes he bullies his vaccum🙄

We get a lot of questions about his living situation so will try to share a bit more about it since he's been in his new spot for over a year now #pongshouse 🏡

Why I Consider myself ant-colonialist

Simon Damborg — Thu, 02 Oct 2025 00:00:00 GMT

A few days late, but as part of #truthandreconciliation I want to share why I consider myself anti-colonialist and why I believe in ideas like the #landback movement.

Colonial systems didn’t just take land and resources, they forced a worldview built on binaries: superior versus inferior, civilized versus primitive, powerful versus powerless. They convinced us that domination is human nature, when in reality cooperation is how we survived for thousands of years...

Running a Floor at an FF Competition

Simon Damborg — Tue, 30 Sep 2025 00:00:00 GMT

Judges ready? Athletes ready? Start the clock.
Mic on. Announce the 3, 2, 1, GO.
Mic off. Music volume up.
Quick lap. Make sure everything started smooth.
Mic on. Re-announce what athletes are in what lanes.
Mic off.
Watch first round. Assist head judge with any lanes / athletes / teams to keep an eye on.
3–4 minutes into heat.
Mic on. Read next heat’s names. Tell them to report to marshal and check-in.
Check the clock.
Announce brief time - 5 min before current heat ends.
Mic off.
Camera out. Snap some pics while scanning for bad reps.
Cross the field.
Check with athlete marshal on who still hasn’t checked in for next heat.
Mic on. Read those names out & give warning.
Mic off.
Another lap. Assist head TO. Or snap more pics.
Eat some candy. Chug a protein shake.
Mic on.
Call the next heat to the marshal table.
Mic off.
Meet next heat at marshal table. Review major standards, flow, and things to not get no repped for.
Check the clock.
Tell them how much time until they’re on the floor.
Check in with equipment team. Confirm they’re ready to go as soon as heat ends.
Back onto the floor.
Final lap. Final count-down.
Mic on. 3, 2, 1, TIME.
Mic off. Music down.
Give equipment and judges time for floor swap.
Mic on. Announce next heat. Send them onto the floor.
Final check-in for athlete questions.
Judges ready? Athletes ready? Start the clock.
Repeat...

#thortakespics
#functionalfitness #floordirector #volunteer #fraservalleythrowdown

New Movements Added to the SCHOOLS.FIT Database

Simon Damborg — Sat, 02 Aug 2025 00:00:00 GMT

Check-out the new movement library update thanks to @JeffreyHajner

The FF Brands I Love to work with

Simon Damborg — Fri, 25 Jul 2025 00:00:00 GMT

To my favorite brands (and people) that always show up to support my many projects & events. One day I'll actually remember/have time to come visit you and take pics 😅🙏thank you...

🔥 To the only greens supplement I've ever actually enjoyed drinking, and their willingness to jump head in to support the athletes on every event I'm part of @bioedgesciences

🤤 The only brand who I blindly trust every product they make, and I can finally go back to my daily consumption of egg white protein @blonyx

💦The hands down best tasting and actually refreshing ready to drink whey protein on the market @team.gud

🍬The newest on my brands/products I'm completely obsessed with and consume daily @gotgummygainz

👕My printer for every piece of apparel I've done with @raincityathls or @functionalfitnessleague in the last 6+ (maybe more?) years @whiterabbitcreative

🙏Thank you to @claytonphysio for their generous donation of massages & more which we gifted to my good friends (and old bosses) at @hybridathletic who stepped up to save my 🍑 and host this awesome event

🤩Also big shout out to @bodyenergyclub for the athlete bags, @celsius_canada for a caffeinated energy drink that doesn't make me think of alcohol.

🤝Also massive thank you to @djrhynoyvr who couldn't make it but lent me the gear to make sure the tunes were poppin, @hyroxkyle for coming out to show represent the #hyrox community and show that all versions of #functionalfitness can be friends, and @harboursideyouthfoundation for everything they do to support me and my @raincityfitclub kids.

I don't remember much from the weekend, but I do remember a few moments of looking up and realizing the line of tents at the event were literally all of my favorites in a row, and that meant a lot 🤗

#thortakespics (just not of the brands he loves apparently).