Author: adlemoncello

AO: Lightening Rod

QIC: Danish

PAX: Herbie, Milli Vanilli, Lumbergh

Conditions: 35F and an ever so light fog of rain. It was that kind of weather that gets you excited to workout in as you know it’s going to keep your temperature down as you work your butt off. Excitement in the group with the arrival of FNG (Milli Vanilli).

Warm up

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Scissor Arms x 15

Fast High Knees x 15

Mosey to the track

1^st man – 100m Coupon carry

Rest of the men – Ground touch Squat Jumps

2^nd man – 100m Coupon carry

Rest of the men – Pickle Pounders

3^rd man – 100m Coupon carry

Rest of the men – Burpees

Group 100m run

Repeat three times

1^st man – 100m Coupon carry

Rest of the men – Merkins

2^nd man – 100m Coupon carry

Rest of the men – Big Boys

3^rd man – 100m Coupon carry

Rest of the men – Shoulder taps

Group 100m run

Repeat three times

Mosey to the LR

Flutter kick x 20

Outlaws x 15

Raised leg hold x 15

Flutter kicks x 20

Positive Habit Transfer

A Habit, standing alone, can be positive, negative or neutral.

• A negative Habit is one that is damaging to the individual who engages in it, the people who might be affected by it or both. Texting while driving is an example of a negative Habit. It is a regular tendency that threatens the safety of the driver, his passengers and the motoring public with whom he shares the public roadway.
• A neutral Habit is one that is neither damaging nor Advantageous to the individual or anyone else. Chewing gum while driving is a neutral Habit. It is just repetitive behavior that has no significant effect on anyone. At their worst, they are a waste of time.
• A positive Habit, is a regular tendency that is Advantageous to the individual or others. Wearing a seat belt is a positive Habit. It reduces the likelihood of serious injury in the event of collision, which is Advantageous to both the driver and his loved ones

• We all know when someone is moving forward positively or stuck due to their negativity. It’s easy in some situations, really hard in other things.
• We are here to have a positive impact on ourselves and the others around us
  • Example: Lumbergh pulled me out of a rut and I’ve done some of the most meaningful work I have in year
• We are responsible for our own outlook and how we tackle the world. If a negative outlook is your natural tendency then ask yourself if that helps you move forward with your goals. If a positive outlook is how you view the world, then let that spill into all areas of your life.

Warm up

SSH x 25

Slow High Knees x 15

Scissor Arms x 20

Fast High Knees x 15

SSH x 20

3^rd Grade Exercise x 15

Windmill x 15

Mosey to the side

15 x burpee box jump

10 x push up

10 x burpee box jump

20 x push up

5 x burpee box jump

30 x push up

Mosey to the Lightening Rod

Each participant doing the count on a rotation. Repeat until Q calls time.

20 x ground touch squat jumps

20 x overhead press

20 x dips

20 x Coupon swing

20 x Rows

Lateral coupon lifts x 15 each side

Flutter kicks x 25

Big Boys x 15

Flutter kicks x 25

CIRCLE OF TRUST

GRIT

I took on a new athlete who is part of the early beginnings of F3 and had a long talk with him about what F3 means and how he sees it. The physical part is a way for us to connect and reach the goals of being better leaders. It got me thinking about GRIT.

The elements of GRIT:

Courage: Not the absence of fear but the triumph over it.

Conscientiousness: Thorough, Careful or vigilant.

Perseverance: Synonymous with pain and suffering but those with true grit are able to flip their perspective on perseverance 180 degrees and view struggle as a doorway to pleasure.

Resilience: Toughness. The capacity to recover from difficulties.

Passion: Passion creates excellence when mediocre will do. Have a clear sense of values and beliefs and live by them.

CONDITIONS: A nice cool 33Fwhen we started so our warm up was a little more vigorous to get us warm and ramped up for the workout

QIC: Danish

PAX: Bunny, Herbie, Lumbergh, Walkman

Warm up

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Fast High Knees x 10

Scissor Arms x 15

SSH x 20

Mosey to the side

15 x burpee box jump

10 x push up

10 x burpee box jump

20 x push up

5 x burpee box jump

30 x push up

Mosey to the Lightening Rod

Pax rotates through each of these and moves onto next exercise when the Bear crawler completes their route.

Bear crawl

Squat slams

Flutter kicks

Split squat/squat

Dips

(2 full rounds + 1 exercise was completed then moved onto the next routine below)

Oompa Loompas for 15 meters

Ass to floor squat jumps for 15 meters

Repeat 3 times

Slowest Merkin possible

CIRCLE OF TRUST

#GO30 chat

• What did you learn from the first one
  • Pax talked about how their goal shaped them, if the goal was too lofty, if they were committed to logging the details or not, what they could take away from the month of focus.

• What are you going to do this month and why
  • Pax talked about being present with their families and sticking to a fitness goal.

AO: Lava Field

QIC: Danish

PAX: Danish

Conditions: A cool 40F and oxygen was replaced with moisture as the mist settled into the valley from the rolling hills. PAX was tired and tender from the Gobbler challenge two days earlier but were ready to get after it again.

Warm up

SSH x 25

Windmill x 15

Fast High Knees x 10

3^rd grade exercise x 15

Skipping Scissor Arms

Backwards Skipping Scissor Arms

The Thang

30 x Pickle Pounders

Bear Crawl 20 yards

20 x Rowers

Bear Crawl 20 yards

30 x Pickle Pounders

Bear Crawl 20 yards

20 x Rowers

Bear Crawl 20 yards

30 x Pickle Pounders

Bear Crawl 20 yards

20 x Rowers

5 sets of:

Honey Rider

Jog to west side of track

10 x Squat Jumps

10 x Burpees

10 x Merkins

Jog to stands

Pussy Galore

20 x Glute Bridge

20 x Incline Push Up

20 x Dips

Jog to side line

15 minutes of:

1 partner doing squat slams x 10

1 partner doing shoulder touches then alternate sets to Persian squats

(switch after every 10 slams)

2 laps of the track running 100m easy, 100m steady, 100m hard, 100m easy

10 sets of slam ball side tosses each side

8 backwards overhead slam ball throws

8 slam ball explosive throws

MOLESKIN

Leaning into our partnerships and communication. We talked about how our partners are great examples of role models who help to make us better everyday. We can lean into relationships that make us better and more of who we want to be and being ok putting aside less engaging or energizing relationships.

Zig Zigler: “Never trust a man who can’t married up”

AO: Lightening Rod

QIC: Danish

PAX: Bunny and Lumbergh

Conditions: 44F and jus the right temperature for some good sweating. Happy to be together with a group of men wanting to achieve something.

Warm up

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Scissor Arms x 15

Fast High Knees x 15

Mosey to the track

THE THANG

2 minute push up test (as many push ups as you can. Resting in plank position only. No dropping down)

Burpee broad jump to 50 yard line

Jog back to start

Bear crawl across field with 50 LBCs after every 20m

Jog back to the start

Backward lunge across field with 20 pickle pounder after every 20m

Jog back to the start

Burpee broad jump to 50 yard line

2 minute dip test

Mosey back to Lightening Rod

6MOM

Flutter kicks x 20

Ab holds x 15

Box cutters x 12

Outlaws x 12

Flutter kicks x 20

MOLESKIN

Decided to scrap what I was going to talk about to dig into Bunny and the mental strength he’s looking for. He’s showing up everyday so we leaned into him and gave him tips on how to guide his thinking to one of positivity and what he’s truly capable of. Lumbergh shared some great things that work well for him when he’s reaching those hard points in his training and workouts. It’s about the journey, not the destination.

Cheers, Danish

AO: Lightening Rod

QIC: Danish

PAX: Herbie, Lumbergh, Walkman

Conditions: A brisk 35F was met with little chatter as everyone arrived just in time to get their workout on.

Warm up

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Scissor Arms x 15

Fast High Knees x 15

Mosey to the track

THE THANG

Get into 2 groups. 3 sets each of:

Mountain climber merkin x 10

Leg lifts x 10

Side plank twists x 10 each

Incline merkins x 20

Inverted row x 20

Dips x 20

Mosey to side steps

Hands down straight leg jumps x 4

Box jump to full stand up

Repeat 10 times

Burpee box jump x 10

Mosey to side Lightening Rod

Oompa Loompas for 15 meters

Ass to floor squat jumps for 15 meters

Repeat 3 times

Flutter kicks x 20

Box Cutters x 15

LBX x 25

Freddie Mercury’s x 20

Oompa Loompas for 15 meters

Ass to floor squat jumps for 15 meters

Moleskin

Man’s search for meaning

“He who has a why can bear any how”

• Especially true when trying to get through hard projects or times in life

When we are no longer able to change a situation we are challenged to change ourselves

• Control what you can control.
• If it’s something you can modify then go ahead and do it, if you can’t.. then please change yourself.

We cannot avoid suffering, but can choose to find a meaning within it and move forward.

• During Frankl’s time, he would spend some time talking to prisoners and attempt to help them balance their mental health.
• He purposed a concept of what if your wife died before you did? Then she would be living through this suffering.. would you want her to deal with that?
• Suffering ceases to be suffering the moment it finds a meaning.. the prisoners found reason in their suffering and that was so that their family didn’t have to.
• I find meaning in my ‘suffering’ by working through the hard times, struggles and added pressure so that I can set my family with the life they thrive in.

Some great words of wisdom and actions from Walkman and Lumbergh on how they have been doing things to help their family from a gratitude practice together to understanding how good life is. It felt great to share as a group and seeing our ideas and teaching being used by others in the group.

AO: Lightening Rod

QIC: Danish

PAX: Angus, Bunny, Lumbergh

Conditions: 29F and misty. Perfect for burning up our muscles

Warm up (Circle of Pain)

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 15

Scissor Arms x 15

Fast High Knees x 20

3rd Grade Exercise x 15

Mosey to the track

The THANG

Incline push up x 12

Inverted Row x 12

Squat jumps x 12

Lunge to center field

Burpees x 10

Jog to west of track and then back to starting point

Repeat 6 times

Mosey back to LR

Flutter kicks x 20

Ab holds x 15

Box cutters x 12

Flutter kicks x 20

Plank x 10

Side Plank (left) x 10

Side Plank (Right) x 10

CIRCLE OF TRUST

Embracing the Pain

This was my mantra for all the tough times in races and training I had but I realized how good it was to apply that to everyday life. Our own struggles are what makes us better but only if we adapt and learn from our mistakes. You can also actively put yourself in uncomfortable situations so that you are adapted for the future.

Some great examples from the PAX about how they have been doing this in their life.

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.

Peace, Danish

AO: > Lightening Rod

QIC: > Danish

PAX: > Lumbergh, Angus, Dockers, Walkman

CONDITIONS

> 35 degree’s with a light mist. Perfect workout conditions. Everyone was early and in a good mood despite sore butts from Monday’s Q.

Warm Up (Circle of Pain)

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Scissor Arms x 15

Fast High Knees x 15

Mosey to the track

The Thang

400m 6s Run

1^st man – 100y Coupon carry

Rest of the men – Squat Jumps

Group 100y run

2^nd man – 100y Coupon carry

Rest of the men – Plank

Group 100y run

3^rd man – 100y Coupon carry

Rest of the men – Burpees

Group 100y run

4^th man – 100y Coupon carry

Rest of the men – Big Boys

Group 100y run

Repeat until 1700 yards of coupon carry is done.

Bear crawl for 20 yards to complete full mile (Mistake on Danish’s side thinking a mile is 1720 yards. It’s 1760 yards)

6MOM

Squats x 15

Merkin x 15

Ab holds x 15

Flutter kicks x 20

Merkin x 10

Lunge x 16

Side Lunge x 10

.

Moleskin

> Positivity

I work with a lot of athletes and a big thing that can change in every athlete is the way they view the work they’re putting in. The training is the easy part, the thinking about it is the harder part. I want you to focus on the positive that you can get out of every workout. It might be rainy, it might by cold, you may feel tired, you may be stressed, you may be hungover. BUT, you have the choice to turn every one of those things into something positive. Take away something positive from every workout so instead of thinking “It was sooo cold out there and my hands were frozen. I was miserable”, think about “I showed up and put the work in when it would have been easy to stay warm in bed. I got my body ready for the day and I got a little big closer to my fitness goals”. We all have the power to think positively or negatively about any situation and it’s YOU that has the power to chose which you’ll be today.

Dr James Nicolantonio quote:

YOU ARE IN CONTROL OF YOU

MORE POSITIVE THOUGHTS, LESS NEGATIVE

MORE LAUGHING, LESS ANGER

MORE REAL FOOD, LESS PROCESSED FOOD

MORE MOVING, LESS SITTING

MORE OUTSIDE, LESS INSIDE

PRACTICE MORE OF THE GOOD AND LESS OF THE BAD

AND YOU WILL FLOURISH.

CoT – 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.

The men shared and asked for prayers and good thoughts towards loved ones who are going through good times and tough time.

>Today’s energizer brought to you by Danish