Author: Lumbergh

Posted on

(09.21.22) – Stadium Stairway to Heaven? (OTB)

AO: LavaField

QIC: Lumbergh

PAX: Goon, Steamy Nix, Slumberkins

Conditions

50(ish) degrees, a few rain drops, dark and gloomy….ready to feel the burn!

Warm up

  • 400 m mosey
  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • 3rd Grade Exercise x 10 IC
  • Windmills x 10 IC
  • Squats x 25 Easy Count IC
  • Scissor Arms x 10 IC

The Thang

Mosey to the stadium bleachers (biggest side)

  • 10 Monkey Humpers
  • 10 Single Step Ups (Easy Count)
  • 10 Dead Bugs (Easy Count)
  • 10 Penguins (Easy Count)
  • Add 10 reps and 1 additional Bleacher Climb each round (round 3 = 30 reps + 3 bleacher climbs)

Mosey to the endzone

COT

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

That’s a wrap

-Lumbergh

Posted on

(07.01.22) – Courtyard Chaos

AO: The LGauntlet

QIC: Lumbergh

PAX: Kiwi, Walkman, Stray Cat, Free Lunch, Kraut (F3GrandRapids)

Conditions

Dark, slight chill in the air, little drizzle….perfect gloom for a crushing beatdown!

Warm up

  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Scissor Kicks x 10 IC
  • Flutter Jacks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC

The Thang

Mosey to the bike racks, split PAX into teams of two

Round 1

  • First group, lines up at one end of bike racks
  • Hop overs, snake thru till all racks have been hopped over (other PAX hold squat till it’s your turn)
  • Complete 20 squats
  • Second group starts at the adjacent stairs, Broad jump down and back up (3 times)
  • Run back to bike racks and switch with your partner
  • If partner 1 hasn’t finished, hold wall sit until they finish

ROUND 2

  • First group, lines up at one end of the bike racks
  • Bear crawl under racks, snake thru till all racks have been hopped over (other PAX hold plank till it’s your turn)
  • Complete 20 merkins
  • Second group starts at the adjacent stairs, Burpee Broad jump down and back up (2 times)
  • Run back to bike racks and switch with your partner
  • If partner 1 hasn’t finished, hold wall sit until they finish

ROUND 3

  • First group, lines up at one end of the bike racks
  • Slalom Spints around racks, snake thru till all racks have been hopped over (other PAX hold six inches till it’s your turn)
  • Complete 20 rows (pick a rack near the start and out of the way)
  • Second group starts at the adjacent stairs, Run down and back up (6 times)
  • Run back to bike racks and switch with your partner
  • If partner 1 hasn’t finished, hold wall sit until they finish

ROUND 4

  • PAX comes together, drops into Wall Sit
  • Arms Straight out, tap your knees x 10 IC
  • Arms Straight out, tap above your head x 10 IC
  • Seal Claps x 10 IC
  • OH Press x 10 IC
  • Recover

Slow mosey back to the track, shake out the legs and pick up the six

6MoM

  • 25 Leg Raises x IC EC
  • 10 Frozen Glute Bridge x IC
  • 25 Dead Bugs x IC EC (each leg, total of 50)
  • 10 Active Glute Bridge x IC
  • 25 Big Bois x IC EC
  • 10 Frozen Glute Bridge x IC
  • 25 Heal Taps x IC
  • 10 Active Glute Bridge x IC

COT

Discipline

“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” – Tony Robbins

Identify what matters to you, what and how you’ll work towards meeting those goals, and get after it consistently. Our mission here is to support our brothers in that discipline based on how they want us to provide it. What we observe here is a small piece of the puzzle. Be direct with each other, build those individual bonds that only brothers have and help each other be your best self.

Short and sweet b/c I gotta beat feet to get to my first meeting of the day.

That’s a wrap

-Lumbergh

Posted on

(05.02.22) – Cardio, Core equals SORE

AO: Lightning Rod

QIC: Lumbergh

PAX: Kiwi, Free Lunch

Conditions

Mild spring morning, rain soaked ground but all around solid day at the LR!

Warm up

  • SSH x 20 IC
  • 3rd Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Monkey Humpers x 10 IC
  • Windmills x 15 IC
  • Scissor Arms x 15 IC

The Thang

Neighborhood mosey, working our way back to the courtyard

Round 1

  • Squats x 100
  • Alternating Steps Ups using benches x 100 (50 each leg)
  • Box Jumps x 25
  • Hold six inches till six is in
  • Mosey to the parking lot

Round 2

  • Forward Lunge Walks x 100 (50 each leg)
  • Leg Raises till six is in (six does 20 reps to finish out)
  • Mosey to stairs

Round 3

  • Two stair lunges
  • Duck walk down the grass hill
  • Repeat 3 times as a PAX
  • Big bois till six is in (six completes 10 BBs to finish out)

Round 4

  • PAX Runs 400m
  • Stopping at wall
  • Wall sit
  • Cherry Pickers x 10 IC
  • Seal Clap x 10 IC
  • OH Clap x 10 IC
  • Walk out recovery, hip openers outside in then inside out

6MoM

  • Outlaws x 20 IC (10 each direction)
  • BoxCutters x 20 IC

COT

30 Life Skills That Will Make You a Better Man

  • Reading Discipline
  • Invest in Your Financial Future
  • Cook Eggs Multiple Ways
  • Clean Properly
  • Become Better With Women

And many more, that I’ll link to the backblast. The point of sharing this is b/c the first two out of the gate felt like a normal self-help article and then you get to #3 and so on. Made me laugh. Love it and agree. We take becoming a man so seriously, which is accurate, but really we need to invest in the little as much as the big. That’s my share, spend time in the littlest of moment b/c its easy to prepare for the big ones, it’s little ones that happen more frequently and sometimes without notice. Who has some moments as of late that speak to this??

31 Skills Every Man Should Know: Life Skills For The Modern Man

Posted on

(04/23/22) – Good MANing To Ya!!

AO: OTB –> Canby Grove Christian Center (Estacada First Baptist Church Men’s Retreat)

QIC: Lumbergh

PAX: Deacon, Ghost, Stray Cat, Mad Dog, Fishman, Output, Rubik, and 5 FNGs (Hoist, FlashCube, Puddles, Catan, CReality)

Conditions

Cool and damp, perfect gloom for sharpening iron.

F3 Mission

F3 stands for Fitness, Fellowship, and Faith. We come together to make in fitness first but stay for fellowship, and cement our dedication thru faith. These workouts are free, peer lead. I am not a professional, please modify as you see fit.

Warm up

  • SSH x 20 IC
  • Windmill x 10 IC
  • Arm Scissors x 10 IC
  • Slow High Knees x 10 IC
  • Butt Kickers x 10 IC
  • Halos x 10 IC
  • 3rd Grade Exercises x 10 IC
  • SSH x 20 IC

The Thang

Mosey through the camp.

Bataan Death March: Game of catch me if you can. Last in line drops and completes 3 burpees, runs to the front of the group. Mosey till all have completed burpees

Mosey back to field. Partner up, next on the menu: BOMBS.

Partner 1 runs to the end of the field and back. Partner 2 maxes out as many reps as possible on the below.

  • Burpees x 50
  • Overhead Claps x 100
  • Merkins x 150
  • Big Bois x 200
  • Squats x 250 (dropped due to time)

Next Round : ANIMAL MOVES

  • Bear Crawl to end of the field, mosey back
  • Bunny Hop to end of the field, mosey back

6MoM

  • Flutter Jacks x 20 (IC)
  • Flutter Kicks x 20 (IC)
  • Leg Raises x 20 (IC)

COT

Biblical Manliness and Connection to F3’s Mission

Biblical manhood can be boiled down to five basic principles, which each man is expected to conform to. These are

  • 1) Humility before God
  • 2) Control of his desire
  • 3) Protect his family
  • 4) Provide for his family
  • 5) Lead his family

Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.

Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.

F3 was born on January 1, 2011. Its initial purpose was to give men a way to improve their lives by exercising together as part of a workout community. While that worked, we quickly realized that the members of F3 needed more than just physical fitness to improve their lives. They also needed help in mastering their leadership skills. Their families, their workplaces and their neighborhoods were all communities that needed leadership just as much as the F3 workout community did. From this need, F3’s mission of the invigoration of male community leadership evolved.

That’s a wrap,

Lumbergh

Posted on

(04/22/22) – Double Down for 22s

AO: Lightning Rod

QIC: Lumbergh

PAX: Walkman, Danish, Herbie, Jellyfish

Conditions

A perfect 40 degrees with the sun peaking thru the gloom

Warm up

  • SSH x 22
  • Slow High Knees x 11
  • Windmill x 11
  • Daisy Pickers x 22
  • 3rd Grade Exercises x 11
  • Halos x 11

The Thang

Mosey to the parking lot

FORMAT: First partner dictates pace, completes maxes out reps of an exercise while

Round 1: Merkin Lunges

  • Partner 1: Merkins
  • Partner 2: Lunge walks 22 steps (11 each leg), yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Lunge walks 22 steps (11 each leg)
  • Partner 2: Merkins
  • Complete: 2 rounds each, mosey to the stadium

Round 2: Stair Dips

  • Partner 1: Dips
  • Partner 2: Runs up and down the stairs twice, yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Runs up and down stairs twice
  • Partner 2: Dips
  • Complete: 2 rounds each, mosey to the track

Round 3: Squat Sprints

  • Partner 1: Squats
  • Partner 2: Sprints 200m, yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Sprints 200m, yells out “DONE” to initiate the Switch
  • Partner 2: Squats
  • Complete: 2 rounds each (aka each team will finish 400m), mosey to the grass hill

Round 3: Bunny Bear Donkeys

  • Partner 1: Donkey Kicks
  • Partner 2: Bunny hop up the grass hill, bear crawl down
  • Switch
  • Partner 1: Bunny hop up the grass hill, bear crawl down
  • Partner 2: Donkey Kicks
  • Complete: 2 rounds each

Round 4: PAX Sticks Together

  • AO Mosey
  • Mosey from hill to stadium on the track
  • Zig and Zag up and down the stadium (just large section), work your way back to the start of the stadium
  • Mosey up the grass hill above the track, across to the stairs and back down to track
  • Squats till the six is in
  • Mosey back to parking lot
  • At the top, flat section of the parking lot (allowing PAX to catch breath), Lunge Walk x 22 IC
  • Merkins x 22 IC

Mosey back to LR

6MoM

  • Grounded LBCs x 22
  • LBXs x 22
  • Flutter Jacks x 22
  • Leg Raises x 22

COT

Personal Share

My definition of male friendships: Two men who have a sense of comradery. They may spend time together, have similar interests, or relate on a deep level. They at times can have an unspoken and spoken commitment to the other individual. It can also happen that on an emotional level there is a connection or shared vulnerability.

This occurred for me yesterday. I recently had to physically return to work a couple days a week. I don’t hate but my situation is unique. I’m a globally employee who has no commitment to NAM or a team to connect with in NAM. Long story short, I have no ‘reason’ to physically return to work. That said, wearing sweating pants and actually holding myself accountable to a true cadence, schedule, milestone….all of it was excusable b/c the world was upside down. I realized, I used it as a leverage to be less than capable, less valuable, less required. Over a year’s time, I developed bad behaviors.

Today, I return to the office fully, no team, no peers, no reason. But I went, I felt God’s pull to get back on THIS path. I stopped fighting and went. I was anxious, unsure. Push thru the morning, did my thing. Till Danish reached out, invited me to a ‘Fun Run’ at noon….I had my gear and showed up, went for a 2 miler (bonus Houdini showed up too, for what I know is the same reasons), then I stayed in the gym and busted out 1/4 Murph with them, then did a small circuit, then a 500m row (almost splashed merlot)… Later that day, I received a text from Danish sharing how proud he was of me putting in the extra work. While I’m not here to gloat on my work, it’s more a reflection of the relationship I have with Danish (and all my F3 brothers). Point being, sometimes you need faith, sometimes you need change, sometimes you need everything you NEVER thought you needed, and ALWAYS you need a brother next you.

That’s a wrap,

Lumbergh

Posted on

(03/26/22) – Freeze Frame

AO: LavaField

QIC: Lumbergh (written by 2Chainz – out sick)

PAX: Stray Cat, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

Conditions

Mild, little damp, and a glimmer in every guy’s eye!!

Warm up

  • SSH x 25
  • Windmill x 15
  • Arm Scissors x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • Imperial Walkers x 15
  • Arm Circles x 15

The Thang

Mosey to the courtyard.

Hold wall sits for all exercises

  • Cherry Pickers x 12
  • Forward Arm Circles x 12
  • Backward Arm Circles x 12
  • Seal Claps x 12
  • OH Claps x 12

Mosey to the field.

Partner up, one partner holds frozen position while other partners knocks out reps. Then switch. Once one round of reps is completed by both partners, complete movement together.

Round 1:

  • Merkins x (10, 15, 20)
  • Frozen down merkin till partner 1 is done
  • Switch
  • Movement: Crab walk width of the field (football lines), mosey back, complete the remaining rounds

Mosey to courtyard. Repeat wall sit round above. Mosey back to field.

Round 2:

  • Squats x (10, 15, 20)
  • Frozen down squat till partner 1 is done
  • Switch
  • Movement: Lunge walk width of field (football lines), mosey back, complete the remaining rounds

Mosey to courtyard. Repeat wall sit round above. Mosey to the bleachers.

Round 3:

  • Dips x (10, 15, 20)
  • Frozen down dip till partner 1 is done
  • Switch
  • Movement: Bear crawl up stadium (on seats not stairs), side shuffle at top, mosey down stadium on stairs, complete the remaining rounds

Mosey back to endzone

  • LBCs x 15
  • Grounded LBCs x 15
  • Penguins x 15
  • Frozen 6 inches x 15

COT

Took a moment to share some personal updates on a family friend who is staring a grim outlook to a long fight with cancer. We were fortunate enough to pour into their family, namely the kiddo and take them with us on Spring Break. It was both great to see her enjoyment with my kids and having genuine fun. While it’s a tough road ahead and certainly will come with heartache, I’m grateful the God is at the center of the family and that undefinable faith will help them thru every day.

Make every day matter, tomorrow is never promised. My ask is simple, go home and hold your loved ones close and be better today than you were yesterday. Have a great weekend!

That’s a wrap,

Lumbergh

Posted on

(01.26.22) – Clockwork “CORE”nge

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Herbie, Samurai, Walkman, Slash, Free Lunch, Steamy Nix,

Conditions

Frosty and foggy! But energy was high!

Warm up

  • SSH x 20 IC
  • 3rd Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmills x 10 IC
  • Scissor Arms x 10 IC

Mosey to field

The Thang

Mosey to the middle of the field. Setting up five cones, one in the center of the field, the rest 20 yards away from center creating an ‘X’.

PAX starts in the center and always returns to the center station after visiting each station. Every time the PAX returns to the center of the field –> 5 Merkins (EVERYTIME)

  • Start with your Merkins
  • RUN to the first station do the work, NUR back to center
  • Continue thru this rotation, until all stations have been visited
  • Start next round by adding 5 more reps to each station, Merkins remain 5 reps always
  • Station 1 – Big Bois
  • Station 2 – Opposite Arm/Foot Touches in Pike Plank (HC)
  • Station 3 – Double Leg Raises (without touching the ground)
  • Station 4 – Pickle Draggers (HC)

COT

BEATING BURNOUT
Stress is a fact of professional life, but extreme and unrelenting pressures can lead to the debilitating state we call burnout.

Three symptoms characterize burnout: exhaustion; cynicism, or distancing oneself from work; and inefficacy, or feelings of incompetence and lack of achievement. Research has linked burnout to many health problems, including hypertension, sleep disturbances, depression, and substance abuse. Moreover, it can ruin relationships and jeopardize career prospects.

Resolving burnout often requires changes at the job, team, or organizational level. But you can also take steps toward recovery and prevention on your own: Prioritize your health, shift your perspective to determine which aspects of your situation are fixed and which can be changed, reduce exposure to the most stressful activities and relationships, and seek out helpful interpersonal connections.

It’s important to ward off burnout on your team as well: Insist on time for rest and renewal, set realistic work limits, boost your team’s sense of control, provide meaningful recognition, and ask people what help or training they need to succeed.

https://hbr.org/2016/11/beating-burnout

Posted on

(01.03.22) – Faster than Rain

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Walkman, Herbie, Kiwi, Free Lunch

Conditions

Wet, wet, wet but north of 40 degrees, which was a nice change of pace lately!

Warm up

  • SSH x 20 IC
  • 3rd Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmills x 10 IC
  • Scissor Arms x 15 IC
  • SSH x 20

Mosey to track

The Thang

7 of Diamonds – Track Style (Burpees, Big Bois, Squats, Merkins)

Round 1 – Burpees

PAX Runs 400m (complete 7 Burpees) x 4

Round 2 – Big Bois

PAX Runs 400m (complete 14 Squats) x 4

Round 3 – Squats

PAX Runs 400m (complete 21 Big Bois) x 4

Round 4 – Merkins (not enough time to complete)

PAX Runs 400m (complete 28 Merkins) x 4

COT

3 tricks for setting–and sticking to–your New Year’s resolutions, according to career coaches

  • Ask Self Reflective Questions (What am I doing? Who am I with? How do I feel?) –> “Values are the bedrock on which you make decisions, when you rank these values – community, authenticity, faith, whatever they are – you can set goals based on those values.” – Susan Peppercorn
  • Focus on Smaller Goals
  • Find an accountability partner

https://www.cnbc.com/2021/12/31/how-to-crush-your-goals-in-the-new-year-according-to-career-coaches-.html

Posted on

(08.10.21) – Ask for Improv and you shall receive

AO: THE Gauntlet

QIC: Lumbergh

PAX: Slash, Danish, Kiwi, Free Lunch, Walkman, Samurai, Houdini

Conditions

60 degree start, monsoon season effect still dropping some humidity. PAX ready and able for sweaty beatdown.

Warm up

  • SSH x 10 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Scissor Kicks x 10 IC
  • Flutter Jacks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC

The Thang

Mosey around the path around the track, make way to other end zone, where the block awaits the PAX.

ROUND 1

  • PAX holds plank in a line
  • Block starts on left end
  • Drag the block with right arm to the other end of the line
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 3 Burpees

ROUND 2

  • PAX holds American Hammer position in a line
  • Block starts on left end
  • Pass the block to the right first
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 5 Big Bois

ROUND 3

  • PAX holds Squat position in a line
  • Block starts on left end
  • Pass the block to the right first
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 5 jump squats

ROUND 4

  • Bantaan Rifle Carry High Knees March to the bike racks
  • Hop overs all the way to one end
  • PAX squats while idle, till the six is in
  • On the way back, Bear crawl
  • PAX squats while idle, till the six is in
  • Hop overs again
  • PAX merkins while idle, till the six is in
  • On the way back, Bear crawl
  • PAX holds and alternates side planks, till the six is in

ROUND 4

  • Bantaan Curl March with PAX lunge walking behind, six runs to front to start curls
  • Meet at the end zone

6MoM

  • 25 Leg Raises x IC EC
  • 10 Glute Bridge x IC
  • 25 Dead Bugs x IC EC (each leg, total of 50)
  • 10 Glute Bridge x IC
  • 25 Big Bois x IC EC
  • 10 Glute Bridge x IC
  • 25 LBCs x IC

COT

Follow up and Recognition

A quick moment of recognition. Like any organization you pivot with growth, I’m proud of the men in this community stepping up to the challenge. Recently, you were challenged to rally around this new AO and each of you have given all that you can to ensure it’s success. Special thank you to Walkman for leading the charge.

Simple things like Slack etiquette and you all recognized and addressed the need/call. Go30 commitments were lacking authentic quality and commitment, with the right amount of accountability callouts and motivation driven by Danish and Kiwi, we’ve seen a nice about face and invigoration.

My next challenge is to have all of you join us and make our first year as a recognized region, a successful one in the IronPAX challenge. Who’s coming with me?

That’s a wrap

-Lumbergh

Posted on

(07.30.21) – It’s just 5 rounds, bro!!

AO: Lightning Rod

QIC: Lumbergh

PAX: Stray Cat, Free Lunch, Samurai, Kiwi

Conditions

Warm and balmy start to the day. Felt like Florida!

Warm up

  • SSH x 10 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Big Flutter Kicks x 10 IC
  • Scissor Kicks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC (toes point in, toes straight ahead, toes point out)

The Thang

Mosey to the grass hill

ROUND 1

  • Start at the bottom of the hill
  • 1 Coupon Curl
  • Murder Bunny to the top
  • 2 Coupon Curls
  • Rifle Carry down
  • 3 Coupon Curls
  • Murder Bunny to the top
  • 4 Coupon Curls
  • Rifle Carry down
  • 5 Coupon Curls

ROUND 2

  • Start at the bottom of the hill
  • 5 Coupon Curls, 1 Coupon Squat
  • Murder Bunny to the top
  • 5 Coupon Curls, 2 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 3 Coupon Squats
  • Murder Bunny to the top
  • 5 Coupon Curls, 4 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats

ROUND 3

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 1 Coupon Row
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 2 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 3 Coupon Rows
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 4 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows

ROUND 4

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 1 Coupon Swing
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 2 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 3 Coupon Swings
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 4 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings

ROUND 5

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 1 OH Press
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 2 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 3 OH Presses
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 4 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 5 OH Presses

Mosey back to the LR

6MoM

  • 20 Leg Raises x IC EC

COT

Accountability and Mentorship

As iron sharpens iron,
    so one person sharpens another. Proverbs 27:17

Iron by itself will rust, become impossible to use, however with friction and effort from other iron, it can be sharpened.

The point of this message is we can’t go at this alone, we need others in our life to improve ourselves, just as others need us to be better. Lock shields, bare all, get skin in the game, and be honest about it. Your Level of health is directly related to your level of honesty. Admitting our weaknesses and being transparent is the true sign of strength. We know what it takes to meet our goals but are we always honest? My challenge to each of you is to look inward and see what it takes to unlock this level of honesty so that you can achieve your goals.

That’s a wrap

-Lumbergh