Author: adlemoncello

AO: Lightening Rod

QIC: Danish

PAX: Herbie, Lumbergh, Walkman

Conditions

38F, crisp and dry. Dry? Yeah right….no, seriously…it was dry today!

Warm up

SSH x 20

Imperial Walkers x 15

Fast High Knees x 15

Butt Kickers x 15

Side Lunge x 12

3^rd Grade Exercise x 12

Jane Fondas x 15 each leg

The Thang

Mosey round neighborhood and getting in 100 Merkins before getting back to LR

Each exercise interspersed with a bear crawl or lunge from bench to bench:

Dips

Plank touches

Peter Parkers

Burpees

Big Bois

Squats

Plank

Flutter kicks

Mosey/Merkin to round out 200 merkins for the morning

Moleskin

The order of operations

“If you put the jelly on before the peanut butter, the sandwich will fail.

And if you try to spread the peanut butter on the plate and then add the bread, it will fail even worse.

Like so many things, the order is not optional.

And yet, we often do the least-scary or easiest parts first, regardless of what the order of operations tells us.“

The importance of form when going through our exercises

Less soreness

Proper engagement of muscles

Wider range of motion

More time under tension

Went through good form for the following exercises:

Squats

Lunges

Merkins

Plank

Flutter kicks

AO: Lava Field

QIC: Danish

PAX: 2 Chainz, Andy, Cherokee, Samurai, Slash, Stray Cat

Conditions

41F. A bit of a nip in the air but the sun came out and made us all smile.

Warm up

Lap of the track

SSH x 20

Fast High Knees x 15

Butt Kicks x 15

Side Lunge x 12

SSH x 15

Jane Fondas x 10 each angle/each leg

6 reps of 30 yard relay

The Thang

 5 sets of:

Broad jumps to 10 yard

Burpees x 10

Bonnie Blairs x 10

Big Bois x 10

Broad jumps to 20 yard

Burpees x 10

Bonnie Blairs x 10

Big Bois x 10

Broad jumps to 30 yard

Burpees x 10

Bonnie Blairs x 10

Big Bois x 10

Bear crawl back to the start

Ab Shredder

Running Man crunches

Open and close reach up

Flutter kicks

Moleskin

What is the best piece of advice you’ve ever been given and how has it helped you?

The group shared some great nuggets of advice that they’ve been handed over the years. Some examples that were shared:

• Knowing how to communicate with my wife
• Control the controllables
• Don’t ask if someone needs help, just help them

AO: Lightening Rod

QIC: Danish

PAX: Lumbergh, Samurai, Stray Cat, Walkman

Conditions

46F!!! What a difference from last week.

Warm up

Mosey to track

SSH x 20

Fast High Knees x 15

Butt Kicks x 15

Side Lunge x 16

Imperial Walkers x 20

SSH x 15

The Thang

Lunge walk 20 yards

10 x Split squats (Hard count)

Lunge walk 20 yards

20 x LBC

Lunge walk 20 yards

10 x Split squats

Lunge walk 20 yards

20 x LBC

Lunge walk 20 yards

Jog back

Wall sit with arm movements

3 sets of:

10 x Chest to bar

10 x Tucks

AS FAST AS YOU CAN

15 Burpees

15 Merkins

10 Burpees

10 Merkins

5 Burpess

5 Merkins

3 sets of:

10 x Chest to bar

10 x Tucks

Mosey to LR

Moleskin

Taking action

“Once we decide to make a difference, it’s easy for doubt to set in. Because making a difference causes change, and change is scary. One way through the fear is with community. Groups of people who not only have your back, but are on a similar journey.”

We talked about our #GO30 goals and how we’ve been getting on. These 30 days challenges aren’t just about 30 days but about how we can learn from these and become better with further integration into our daily lives with things that make us better.

AO: Lightening Rod

QIC: Danish

PAX: Lumbergh, Stray Cat, Samurai, Slash, Walkman

Conditions

42F and exactly the conditions needed to keep us cool enough to push through a very sweaty workout.

Warm up

SSH x 20

Slow High Knees x 15

Fast High Knees x 15

Squat x 10

Side Lunge x 12

3^rd Grade Exercise x 12

SSH x 15

Jane Fondas x 10 each angle/each leg

Mosey to Track

The Thang

AS FAST AS YOU CAN

15 Burpees

15 OH Squats

10 Burpees

10 OH Squats

5 Burpess

5 OH Squats

Lap recovery

Complete as many as you can in 7 minutes (with Coupon)

• 3 Thrusters
• 3 chest to bar pull up
• 6 Thrusters
• 6 chest to bar pull up
• 9 Thrusters
• 9 chest to bar pull up
• Keep adding 3 reps

Lap recovery

AS FAST AS YOU CAN

15 Burpees

15 OH Squats

10 Burpees

10 OH Squats

5 Burpess

5 OH Squats

Moleskin

Your word and it’s importance.

A brief explanation about why your word is so important. Without your word, there’s no trust. If you don’t keep your word, everyone loses. Keeping your word shows commitment, belief, trust, follow through. This isn’t just with other people too. This is the word you give yourself when you say you’re going to achieve something.

Coffeeteria post workout.

AO: Lava Fields

QIC: Danish

PAX: Andy, Cherokee, Dough Boy, Lumbergh, Slash

Conditions

~40F and damp. Most of the group had partaken in some libations the night before so were feeling the thumping reminder of it in their heads.

Warm up

SSH x 20

Slow High Knees x 15

Fast High Knees x 15

Squat x 10

Side Lunge x 12

3^rd Grade Exercise x 12

SSH x 15

Jane Fondas x 10 each angle/each leg

The Thang

Burpee Broad Jump to 50 yard line

Single leg squat holds (10 reps, 10 sec hold x 3)

3 x (Swings x 20 then Row x 20 with changing grip)

20 yard relay x 10 each

TABATA

Group burpees/Squats/Planks while a HIM executes exercise (40 secs exercising, 20 secs rest. With 6 of us, this took 24 miuntes)

• Burpee High Jump
• Squat slams
• Over head Press
• Deadlifts

Ab Shredder

Running Man crunches

Open and close reach up

Mountain climbers with walk back

Leg raises with in and out crunch

Moleskin

Failure.

I had a recent failure where I failed to recognize something that was toxic and high stress. It was a great reminder of paying attention to my cortisol levels and gut feeling about people/situations that I can easily get out of.

Slash shared about struggles with parenting and feeling like he’s constantly failing, BUT, learning and adapting. In the end, it’s a good thing because again, it’s a great reminder to enjoy the good times.

Lumbergh shared a great tip of how he sets a timer at 4:30pm to remind him to be a dad versus just laying down on the couch and relaxing.

Coffeeteria afterwards at Elka Bees.

AO: Lava Field

QIC: Danish

PAX: Andy, Cherokee, Lumbergh, Samurai, Slash, Tater Tot

Conditions

29F and frosty on the field. I had the Disco beats pumping for when the PAX arrived to get them amped up and ready to go. Some nice moves from Slash and Samurai (shake those hips!). The sun was creeping up over the mountain in glorious view for us all.

Warm up

SSH x 20

Fast High Knees x 15

Side Lunge x 12

SSH x 15

Squats x 10

SSH x 15

The THANG

Try to complete all exercises in the time

• 1 mile run
• 100 burpees
• 100 Merkins
• 100 ground touch squats
• 100 Big Boys
• 100 Overhead press
• Football Field Knee Touch Lunges
• Football Field Broad Jumps

I wrote down all the results in my phone and then didn’t save it unfortunately.

Moleskin

Is mood a gift or a skill?

Blog post from Seth Godin:

Some days, we wake up with optimism and possibility… we’re able to find more reserves, connect better and do more generous work.

That might be because the outside world has handed us good news and opportunities, or it might be because the chemicals in our brain are particularly aligned…

I think it’s fair to assert that sometimes, our moods are handed to us.

But it’s also clearly true that we can do things to improve our mood. Morning pages, meditation, exercise, positive thinking, the right audio inputs, who we hang out with, the media we consume–it’s all a choice.

And if it’s a choice, that means it’s a skill, because we can get better at it.

The PAX shared some great insights into what sets them up well for a good day. Meditation, Quiet time, stretching, coffee, cold shower. All great stuff to set the day off in the right way.

Post workout, Lumbergh shared some home made Pearys with the PAX and then we headed over to Elka Bees for Coffeeteria.

AO: Lightening Rod

QIC: Danish

PAX: Herbie, Milli Vanilli, Lumbergh, Samurai

Conditions

A perfect 42F to start the day off right.

Warm up

SSH x 20

Slow High Knees x 12

Side Lunge x 12

Fast High Knees x 15

Squats x 10

SSH x 15

The THANG

• 5 x Burpees, Lunge 5 yards for the length of the football field
• Mosey back to start
• Width of field of Merkin, Roll, Pike
• 5 x (10 x inverted row, 10 glute bridge each leg, 5 Burpees)
• Hops up the stairs
• Mosey back to LR
• 9 minutes of core work (flutter kicks, holds, shoulder taps, pickle pounders, leg lifts)

Moleskin

Communication skills

• Listening – Take the time to actively listen. Ask clarifying questions or rephrase the information to ensure understanding
  • Open mindedness – Be open to listening to and understanding the other person’s point of view
  • Friendliness – Helps to engage others in open and honest communication
  • Feedback – Give and receive constructive feedback. Always give praise when deserved also.
  • Non verbal communication – Body language, eye contact, hand gestures and tone of voice all color the message you’re trying to convey
  • Confidence – Shows others that believe in what you’re saying

AO: Lightening Rod

QIC: Danish

PAX: Bunny, Milli Vanilli, Lumbergh, Walkman

Conditions

46F and WET! A light dousing of rain throughout the workout but the aerobic aspect of it kept us warm.

Warm up

SSH x 35

Fast High Knees x 15

But Kicks x 12

Side Lunge x 12

Squats x 12

SSH x 15

Mosey to Track

The Thang

Broad jumps for 10 yards followed by 50 LBCs. Continue until having crossed the football field.

Line up on sideline, first HIM calls exercise (see below) and PAX executes it while the caller sprints to the other sideline and back. Each member calls and sprints until the PAX gets through all the exercises. Easy jog to the other sideline and back for recovery after each set. Repeat until everyone has gone through each exercise combination

• Burpee
• Tackle Trapper
• Burpee
• Split Squats
• Burpee

PAX each call an exercise on the jog back to the AO.

• Squat jumps up stairs
• Squats
• Big Boys
• Merkins
• Shoulder Touches

Moleskin

Talk about the WHY behind everyone’s goals for the year. When you can focus on the WHY, it makes it easy to execute the HOW.

AO: Lava Field

QIC: Danish

PAX: Doughboy, FNG (Super Beetle), Milli Vanilli, Lumbergh

Conditions

Like the name of the 90s Scottish soft rock band, it was WET WET WET! That didn’t matter though as the pax was ready to go from the start with no complaints.

Warm up

Lap mosey

SSH x 20

Slow High Knees x 12

Side Lunge x 12

Fast High Knees x 15

Squats x 10

SSH x 15

AMRAP (90 seconds work, 30 seconds recovery, then everyone move clockwise to next exercise)

• Over head press
• Pikes
• Squat slams
• Starpees
• Leg lift with sky reach

Finish with a 140 yard sprint/Burpee relay. One HIM sprints while the PAX burpees, hand off until everyone has sprinted.

One lap mosey cool down

Moleskin

“Those who persistently give beyond enough; who willingly face their fears; who wittingly endure discomfort and pain; who consistently bounce back from knock backs and knock downs; and who never give in; are practicing winning” – Frank Dick

Cofeeteria afterwards

AO: Lightening Rod

QIC: Danish

PAX: Bunnie, Herbie, Lumbergh, Milli Vanilli, Walkman

Conditions

Colder morning registering 34F with the car sliding around on the ice on the way to the AO. Strong squad of 6 arriving on time and getting straight into the workout. Cheery smiles were on hand to help the PAX get through.

Warm up

SSH x 20

Side Lunge x 12

Fast High Knees x 15

Squats x 10

3^rd Grade Exercise x 12

SSH x 15

Mosey to Side

15 x burpee box jump

10 x push up

10 x burpee box jump

20 x push up

5 x burpee box jump

20 x push up

Mosey to the Lightening Rod

AMRAP (60 seconds work, 20 seconds recovery, then everyone move clockwise to next exercise)

• Squat block pick up over head press
• Dips
• 2 Burpee suicide
• Mountain Climbers
• Push up to squat curl
• Broad Jumps

Mosey followed by some breathing exercises to bring the heart rate back down.

Moleskin

Thankfulness and Gratitude

Exercise to talk about what we’re truly thankful of after a tough year. ‘Tough year’ is relative. It’s allowed us to be more adaptive, creative, focused and manage priorities better.

What are you grateful for this past year and what you have ahead of you?

Thank you for all of you for being here. Every single one of you are here to better yourself. Whether it’s to be a better father, brother, son, husband, friend, human, coworker, you’re doing it by being present here and working on yourself. When your mind commits, your body follows so every time you show up, it’s motivation for everyone of us here to show up, do good, be right.