Author: Lumbergh

Posted on

(07.02.21) – Tour de Lightning Rod

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Danish, Free Lunch, Whitney, Stray Cat

Conditions

Cloudy and cool start to the day. PAX was amped to close out the week right.

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Scissor Kicks x 10
  • Windshield Wipers x 10
  • Scissor Arms x 10
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Alternating Shoulder Taps x 10

The Thang

Mosey to the track

  • Start at midfield
  • Broad jump to the endzone
  • 50 merkins
  • Run up the hill to the back of the school
  • 50 tricep dips
  • Run back to midfield
  • 50 LBCs
  • Repeat

Mosey back to the LR

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)

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

(06.12.21) – Round and Round, Up and Down

AO: LavaField

QIC: Lumbergh

PAX: Slash, Danish, Houdini, and Slumberkins

Conditions

Warm up

  • SSH x 20
  • Imperial Walkers x 10
  • 3rd Grade Exercise x 10
  • Scissor Kicks x 10
  • Windshield Wipers x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Mosey to the parking lot

  • Station 1 (Track Lap)
  • Station 2 (Rifle Carry Up the Bleachers – Backside of the stadium)
  • Station 3 (30 Block Curls, Racked carry, down the opposite side, return block to start)
  • Station 4 (Lunge walk to Station 5)
  • Station 5 (Run to the parking lot gate, Nur back, 50 Merkins)
  • Repeat

Mosey to the endzone

  • Bataan Bear Crawls
  • Q drops first, 5 Burpees, PAX Bear Crawls
  • Q runs to PAX and taps next HIM
  • Repeat till the PAX has done 1 round a piece

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)
  • LBCs x 10 IC
  • CBLs x 10 (reverse crunch)

COT

Planned to go with the below but thru the grind of the workout, the continued feeling of gratitude washed over me. Shared the following personal updates:

  • Update on my best buddy’s brother, who recently was quickly diagnosed with brain tumors and immediate surgery took place. Prognosis was rough to begin but following surgery was extremely optimistic, to the point where full recovery is expected within a year.
  • My mom’s surgery was a success and healing/recovery is underway.
  • Lastly, and so minorly, the issues with my car persisted and somehow the issue was tracked back to an error on the side of the dealership, unfortunately it happened but by the hand God, they identified the issue and owned it. The entire head gasket replacement cost will now be covered.

GRATITUDE IS AT A TIME HIGH and needed to share it and give thanks to where it come from, my God, Jesus Christ. Went around the circle and several of the PAX shared similar life updates. Today was a good day.

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

(06.04.21) – B-M-S Gassers

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Samurai, Ghost, Free Lunch, Giggles, Kiwi, Dilbert (F3 GoldRush), Stray Cat

Conditions

Best end to the week, in the gloom with these HIMs. Welcomed down ranger from F3 GoldRush, none other than Dilbert! Introduced the PAX to the BMS gasser.

Mosey to track

Warm up

  • SSH x 15
  • 3rd Grade Exercise x 10
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Line the PAX up on the wall, squat into a wall sit

  • Forward Arm Circles x 15
  • Backward Arm Circles x 15
  • Overhead Press x 15
  • Moroccan Night Club x 15
  • Seal Claps x 15

Mosey to the endzone, BMS Gassers

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 90 yards and back
  • 90 Merkins
  • Run 80 yards and back
  • 80 Squats
  • Continue till you finish on 10 yards, repeating Big Bois, Merkins, Squats

6MoM

  • 10 LBXs x IC
  • 10 Dead Bugs x IC
  • 8 Outlaws x IC (both directions)

COT

A few quotes from the end of ‘Greater’ the movie

At the end of the movie, the pastor addresses those who gathered to celebrate the life of Brandon Burlsworth, and says.

“Why do bad things happen to good people? I admit, from where I’m standing, I don’t know. But Brandon would say just because we don’t see the point, doesn’t mean there isn’t one. Every down at the line of scrimmage, Brandon could only see the inches right in front of his face, but he had good reason to believe that there was a game plan. Now, we can have the same confidence that Brandon had, if we remember that oftentimes, things aren’t what they look like in the moment. Then in the end, there’s always, always the bigger picture.”

I share this today b/c we often get so wrapped up in the situations facing our life today without ever really knowing the entirety of the story and it’s purpose. Put faith and trust in the understanding that all the great things of this earth put together, from the beginning of time to then, will never be Greater than God.

That’s a wrap

-Lumbergh

Posted on

(05.28.21) Morning Merkins with Big Ben


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Samurai, Face Plant, Kiwi, Walkman, Free Lunch, Murse, Danish, Giggles, Stray Cat, Slash



CONDITIONS

> What a day, what a day. Revved up the lungs, arms, and legs to wrap up to week. 12 strong to start the day, perfection!

Kicked off the workout walking thru the 5 Core Principles of F3:

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 20 IC

The THANG

As many rounds as possible before mosey back to LR for COT. Goal is 6 rounds.

  • Start on the track, run around the track to the away stands and up to Franklin statue
  • 25 merkins
  • Run back to track
  • 10 Burpees
  • 20 Squats
  • 30 Big Bois
  • Repeat!!!

Mosey back to LR!

6MOM

> Finished on the 6,

  • LBC x 20 IC

Moleskin

How Gratitude Changes You and Your Brain
New research is starting to explore how gratitude works to improve our mental health.

I recently read this article and found it’s insights fascinating. The link is posted in the backblast for you all to read deeper but the highlights of the study found these 4 results rang true:

  1. Gratitude unshackles us from toxic emotions
  2. Gratitude helps even if you don’t share it
  3. Gratitude’s benefits take time
  4. Gratitude has lasting effects on the brain

https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

And with that, I’m grateful for each of you and the effort you’ve been given over this last year. Whether it was helping me or the man next to you thru a dark or thru the best and brightest of days, I know I count on you. You are men of character. Keep laying bricks.

> That’s a wrap, Lumbergh

Posted on

(05.22.21) – Meters, Merkins, Burpees OH MY!

AO: Lightning Rod

QIC: Lumbergh

PAX: Houdini, Danish, Andy, Stout, Slice (F3 Boise)

Conditions

Gloomy start to the weekend, a little wet but not enough to slow down this crew. Down ranger from Boise, Slice, here to give us a little Idaho flavor.

Warm up

  • SSH x 15
  • 3rd Grade Exercise x 15
  • Slow High Knees x 15
  • Monkey Humpers x 10
  • Scissor Arms x 15
  • Alternating Shoulder Taps x 15
  • SSH x 15

Mosey to track

The Thang

Round 1

  • Merkin Mile
  • Run 400m
  • 25 Merkins

Round 2

  • Merkin while team mate runs 400m (switch)
  • Complete 500 Merkins combined

Round 3

  • Burpee while teammate sprints 25 yards
  • Complete 100 Burpees combined

6MoM

  • 50 Big Bois x IC (easy count)
  • 10 Outlaws x IC (both directions)
  • 15 LBCs x

COT

A man needs help to Get Right

The boats of some men have been so long capsized that they have gradually surrendered to a life of being swept downstream by circumstance. Having lost the ability to make headway, they become fully focused on mere survival. We call these men Sad Clowns and their affliction Sad Clown Syndrome .

The symptoms of Sad Clown Syndrome are subtle, so the malady can be difficult to diagnose. The Sad Clown may not be chronically obese–but he is not physical fit, lacking in strength, speed, stamina and toughness. He may not be alone–but he is lonely, living bereft of meaningful male friendships. He may not be unemployed–but he lacks true purpose, having no clear vision, belief system or direction governing the things he does or fails to do. The Sad Clown may seem happy on the outside–but that is only what he seems to be, not what he is.

Focused on mere survival, the Sad Clown zombie-shuffles through the motions of his life governed by his perception of what is expected of him from the world rather than in the manner for which he was created. Having no sense of purpose other than existential continuity, he squanders his days and energy trying to seem like a man rather than be one. This makes him a Mascot , aspiring for little more than the clearance of his last check in the final fearful moments before greeting what awaits him in the Super Unknown .

That’s a wrap

-Lumbergh

Posted on

(05.14.21) – Bye Bye Friday

AO: Lightning Rod

QIC: Lumbergh

PAX: Bunny, Kiwi, Free Lunch, Stray Cat, Danish, Herbie, Slash

Conditions

45F and gloomy, the PAX showed up ready to charge, kick off the day right!!

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 15
  • Slow High Knees x 15
  • Monkey Humpers x 10
  • Scissor Arms x 15
  • Alternating Shoulder Taps x 15
  • SSH x 20

Mosey to track

The Thang

Run a mile (4 laps around the track)

Round 1

  • Bear Crawl 25 yards
  • 25 Merkins
  • Rinse and repeat for a 100 yards

Round 2

  • Split Leg Lunge Walk 25 yards
  • 25 Jump Squats
  • Rinse and repeat for a 100 yards

Round 3

  • Burpee Broad Jumps 25 yards
  • 25 Big Bois

COT

Keeping a Positive Mindset throughout your Workouts

“Always keep your mind strong with thoughts of positivity; your head up with full confidence and a big smile on your face, because you truly have greatness in you.”
― Edmond Mbiaka

Even on a day you wake up feeling like you don’t want to work out, you can still maintain a positive approach. Instead of holding yourself to a rigid schedule, give yourself some flexibility around your workouts, and listen to your body. If you’re not feeling motivated, it might be your body telling you that you need to get some extra rest. Or, you might need to be your own cheerleader and get yourself to the gym. Even with a consistent weekly workout routine, leave space so that you can make small adjustments to your plan. For example, if you were planning on working out before work, but you needed a few extra hours of sleep, then move your workout to later in the day.

That’s a wrap

-Lumbergh

Posted on

(05.09.21) – Cleveland Rocks

AO: LavaField

QIC: Lumbergh

PAX: 2 Chainz, Andy, Houdini, Slumberkins, Samurai

Conditions

45F and gloomy, the PAX showed up ready to charge, kick off the day right!!

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 15
  • Slow High Knees x 15
  • Monkey Humpers x 10
  • Scissor Arms x 15
  • Alternating Shoulder Taps x 15
  • SSH x 20

Mosey to track

The Thang

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

Round 1 – Burpees

PAX Runs 400m (complete 7 Burpees) x 4

Round 2 – Squats

PAX Runs 400m (complete 14 Squats) x 4

Round 3 – Big Bois

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

Round 4 – Merkins

PAX Runs 400m (complete 28 Merkins) x 4

Time Permitting – Football field gassers, sprint 25 yards and back, then 50, 75, 100 (10 Merkins at the End Zone each time)

COT

Movement is a release of energy

Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.

Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.

A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.

Posted on

(04.19.21) The Great Equalizer


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Giggles, Herbie, Kiwi, Samurai, Walkman, Free Lunch, Ghost, Stray Cat, Danish



CONDITIONS

> 10 PAX strong this morning. Another dry morning in the PNW, men were out and thirsty for a kickstart to the week.

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • Third Grade Exercises x 15 IC
  • Single Leg Quad Stretch x 10 IC (each leg)
  • SSH x 20 IC

The THANG

For 25 mins

  • Run 400m
  • 20 merkins
  • 20 squats
  • 20 big bois

Mosey back to LR!

6MOM

  • Outlaws x 10 IC (each direction)
  • Dead bugs x 20 IC

Moleskin

The importance of being missional and setting goals to meet that mission

Discussed the need for setting goals, to be a man on mission, leading towards ‘getting right’ and being better men, husbands, fathers, co-workers, neighbors. Highlighted the accountability tools we have in place for meeting these goals (GO30)

Spoke into encouragement to seeking more in oneself through these goals and being there for the group.

> That’s a wrap, Lumbergh

Posted on

(04.17.21) The Q is for Queen


AO: > LavaField

QIC: > Lumbergh

PAX: > Stray Cat, 2 Chainz, Slash, Tater Tot, Danish, Baguette



CONDITIONS

Best day of the year, sunny and warm. T-shirt weather in full force….some tops were popped as the sun was blasting! PAX was Ready to Rock. Lead a beatdown with musical accompaniment by none other than QUEEN.

Warm Up (Circle of Pain) – Breakthru by Queen played

  • SSH x 15 IC
  • Fast High Knees x 15 IC
  • Butt Kickers x 15 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 15 IC
  • Windmill x 15 IC
  • SSH x 15 IC

The THANG

Round 1: KILLER QUEENS (aka Bees)

  • Bear Crawl 30 yards
  • Broad Jump Back to start
  • Every 5 Broad Jumps, 3 Burpees
  • Continue for 3 rounds of “Killer Queen” looping (9:00 mins)

Round 2: Break Free and Bite Dust (Football Field Gassers with Merkin add)

  • 25 yard sprint gassers
  • Start on endzone, sprint to 25 yards and back (10 Merkins)
  • 50 yards and back (10 Merkins)
  • 75 yards and back (10 Merkins)
  • 100 yards and back (10 Merkins)
  • Start back at 25 yards…continue till music stops
  • Round 2 complete after playing “I Want To Break Free” (3:40 mins), “Don’t Stop Me Now” (3:30 mins), “Bohemian Rhapsody” (6:00 mins), “Another One Bites The Dust” (3:35 mins)

Round 3: Under Pressure, Save Me…PLEASE!

  • Mosey to the Bleachers
  • 20 Squats
  • 20 Step Ups (EC)
  • 20 Box Jumps
  • 20 Side Lunges (EC)
  • Continue for “Under Pressure” (4:00 mins) and “Save Me” (3:40 mins)

Round 4: Mosey Mile (completed in three songs)

  • Mosey Mile
  • Continue for “Fat Bottomed Girls” (3:20 mins), “Radio Ga Ga” (5:20 mins), and “This Thing Called Love” (2:40 mins)

6MOM

  • Rock’ Planks (single arm Plank, switch arm each chorus of we will rock you)
  • Freddie Mercurys x 10 IC
  • Victory Crunches till “We are the Champions” ends

Moleskin

The Daily Discipline Over What Is Put Into The Body Queen (Q1.3)

Man does not stay Fit through exercise alone

The Queen is an integral Guardrail in the HIM’s pursuit of proper personal alignment. As with chess, if the Queen is taken off the board, it is not long before the King finds himself checkmated. No matter how hard and consistently a man may exercise, if his diet is haphazard his Fitness kingdom will not long stand. The Queen cannot be ignored, even by the strongest of Kings.

I have dreamt my entire adult life of that wonderful place where I could out-King my Queen. Surely, I’ve always thought, there is a magical number of miles I could run in a week that would enable me to eat whatever I want without gaining weight. Forty, fifty, sixty–whatever it is, once I had attained that mileage count, then I could abandon the grating discipline over what I put in my mouth. Repeatedly, I have had to relearn the same hard lesson that this wonderful place does not really exist, and that my belief that I could find it is a cruel self-generated hoax. It is a fool’s quest based upon a lie.

The truth is that to Get Right I have to exert daily discipline over what I put in mouth no matter how fast I am Accelerating my King. In fact, it is in those periods of Acceleration that I have to be more disciplined in my service to the Queen. The reason is simple: more exercise means more calorie burn and more calorie burn means more hunger. The harder I exercise, the hungrier I get–the hungrier I get, the more I eat. That is the reason I can’t out-King my Queen. The faster I go on the Fitness road the higher my Guardrail needs to be to keep out of the ditch.

The first step to serving the Queen is accepting that truth. The next step is doing something about it.

ANNOUNCEMENTS:

Mudgear Product shipping soon!!

Great Happy Hour turnout, we’ll look to have a 2nd F activity each month moving forward

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(04.07.21) Intention is 9/10ths of Beatdown


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Giggles, Herbie, Slash, Kiwi, Stray Cat, Danish



CONDITIONS

> The magnificent 7 got after it this morning, overcoming the gloom, humpday, only to come out better on the other side.

Warm Up (Circle of Pain)

  • Motivators x 10 count (3 rounds)
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Rotating Hillbillys x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 15 IC

The THANG

Split the PAX in two groups. 2 rounds of each (one round is start to finish and back to start)

ROUND 1

  • Each group drops to plank
  • 10 Curls, pass the block to the next HIM

ROUND 2

  • Each group drops to squat
  • 10 OH Press, pass the block to the next HIM

For ten minutes

  • Run from LR up sidewalk to street
  • 10 Merkins
  • Run sidewalk back to LR
  • 10 Burpees

Complete each exercise

  • 100 LBCs
  • 50 Mtn Climbers
  • 25 Squat Jumps

6MOM

Finished on the 6

  • Small Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Big Flutter Kicks x 15 IC
  • Big Bois x 25 EC IC
  • Double Leg Raises x 20 EC IC
  • Dead Bugs x 20 IC
  • Big Bois x 25 EC IC

Moleskin

Intention is the engine that drives motivated teammates, and leaders must remain aware of the intentions they carry with their thoughts, actions and responses. Your mission statement establishes the framework for why everyone is doing their job, but intention is the meaningful fuel behind showing up and actualizing the mission. It deepens the teams understanding of how they fit within the group and its aims.

Intent-based leadership cultivates a culture and atmosphere where the men feel encouraged, valued and motivated to pursue their potential. The PAX extend their positive intent to one another, and this maximizes the energy of what this kind of leadership does. Those managed through intent-based leadership emerge motivated, inspired and prepared to take ownership of their potential, careers and actions.

> That’s a wrap, Lumbergh