Author: markschlagelyahoocom

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4.9.22 – Murph prep +

AO: Lava Field

QIC: 2 – Chainz

PAX: Danish, Lumbergh, Steamy Nix, Leprechuan

Conditions

Slightly overcast and brisk, but dry. The layers where shed early on!

Warm up

One lap mosey

SSH x 20IC

Third Grade Exercise x 15 IC

Arm Circles x 14 IC

Windmills x 15 IC

Imperial Walkers x 15 IC

Mosey to breezeway and grab some wall

Little Bitty Arm Circles x 12 IC (FWD/BWD)

Cherry Pickers x 12 IC

Seal claps x 12 IC

Overhead claps x 12 IC

The Thang: Murph prep +

Several Pax are completing an April challenge of 300 squats multiple days a week in preparation for the Murph.

Start at goal line

First Round

Perform 10 squats at goal line

Quick Mosey to 10 and back

10 more squats at goal line

Quick mosey to 20 and back

Repeat with +10 yds to opposite goal line and back

(Above totals 100 squats)

Second round:

Same as above, but perform 20 squats at goal line

(Second round totals 200 squats)

Secondary goodness:

Perform 12 reps each: Decline Merkins, Lunges, Flutter Kicks

Travel: Broad Jumps across the field (short direction)

Perform all exercises on the other side. Repeat until you’ve completed the circuit 3 times. 

Mosey around track and headed to breezeway to repeat wall sits with shoulder exercises.

Little Bitty Arm Circles x 12 IC (FWD/BWD)

Cherry Pickers x 12 IC

Seal claps x 12 IC

Overhead claps x 12 IC

6MoM

Leg raises with OH Coupon hold, Big Bois, Flutter kicks, LBX’s, Box Cutters

COT

Community

A home in our neighborhood caught fire this week and I realized that I do not know my neighbors like I should. One of the goals of F3 is to foster male leadership in our communities. It is difficult to do that if I do not even know my neighbors. Many people responded, but I noticed I did not know very many of them. I need to identify ways to grow my interactions in the community.

Pax- Pointed out that “Community” can have many meanings and is not isolated to just our physical neighborhood. Also challenged me to specifically identify what “doing better” looks like (host a barbeque, interact at parks or other events, etc.)

-2-Chainz

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(02.19.22) – Strength comes from the CORE.

AO: LavaField

QIC: 2 Chainz

PAX: Danish, Lumbergh, Slash, Ghost, Tree Trunk, Emo Elmo (DR from Pendleton)

Conditions

Cool damp foggy morning. Needed to keep moving to stay warm…good thing we had a solution for that!

Warm up

  • Run 400 meters
  • SSH x 15 IC
  • Slow high knees x 12 IC
  • Third Grade Exercise x 10 IC
  • Windmill x 10 IC

The Thang

Mosey to the endzone

ROUND 1

  • Start on the endzone, mosey to the 10 yard line and back
  • 5 Big Bois
  • Run to the 20 yard line and back
  • 10 Big Bois
  • Repeat, adding 10 yards each time and 5 reps
  • Stopping after a 100 yards and 50 Big Bois

ROUND 2

  • Flutter Kicks (Hard Count only going to the 50)

ROUND 3

  • LBXs (Easy Count)

Mosey around the field to the breezeway and grabbed some wall

6MOM audible to shoulders vs. core

Hold Wall sit and perform the following exercises (all x12 IC)

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

Mosey back to the endzone and Recover

COT

Shared that recently I had been noticing self centered tendencies in my behavior. Also noticed that it is very easy for us to beat ourselves up to a point that is not beneficial. Need to callout the selfish behavior, make corrections and apologies as necessary, but then continue on and do not dwell on it. PAX gave some great insight into helpful tips such as starting the day off with a prayer of gratitude (Lumbergh), establishing a trigger to steer towards selfless actions to form good habits (Slash), just mastering the topic (Ghost), reminding ourselves of the easy way vs. the hard way of getting things done and modeling after the easy (correct) way (Danish), not assuming others are okay or have a situation handled but selflessly offering to help (Emo Elmo), and knowing that the kids will be watching and modeling that behavior (Tree Trunk). Great and helpful advice from everyone! After a brief foray into breaking and entering shenanigans regarding Ghost’s vehicle part of the PAX wrapped it with Coffee-teria.

Posted on

Two Halves make a whole


AO: > Lavafield

QIC: > 2-Chainz

PAX: > Danish, Houdini, Slumberkins



CONDITIONS

40s and cloudy, but pretty dry!

Warm Up (Circle of Pain)

Warm up

Mosied a lap around the track

SSS x 25 (IC)

Windmill x 15 (IC)

Arm scissors x 15(IC)

Third Grade Exercise x 15 (IC)

Fast High knees x 15 (IC)

Butt kickers x 15 (IC)

Imperial Walker x 15 (IC)

Mosied a second lap and ended at the courtyard.

Hold wall sit with

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

The Thang

Round 1: Squats broken into 20 top half, 20 bottom half, 20 jump squats, 20 flutter kicks, 20 Merkins. One lap around the track and repeat.

Round 2: Merkins broken into 20 top half, 20 bottom half, 20 Hand Release, 20 Big Bois, 20 Bonnie Blairs (HC). One lap around the track and repeat.

Round 3: Big Bois broken into 20 top half, 20 bottom half, 20 full, Jump squats, 20 Merkins. One lap around the track and repeat.

Mosey to courtyard

Hold wall sit with

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

6MoM

  • LBC, Flutter kicks, planche pulses , box cutters, side sit-ups, reverse box cutters

COT

We discussed how priorities are a decision. My priorities have been rapidly realigned of late and it has been eye opening to see how much time I have wasted not being intentional with what I chose to do. Pax shared some helpful insights about lessons learned from their parents or while raising their children.

PAX wrapped it at Elka Bees

Posted on

11-6-21 : Freeze Frame

AO: Lavafield

QIC: 2 – Chainz

PAX: Houdini, Lumbergh, Slash, Danish, Herbie

Conditions

Dark and cold but no precipitation

Warm up

Mosied a lap around the track

SSS x 25 (IC)

Windmill x 15 (IC)

Third Grade Exercise x 15 (IC)

Imperial Walker x 15 (IC)

Mosey around track and head to breezeway

Wall sits with 

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

The Thang – Freeze Frame

Pair up in teams of two. One performs exercise while the other holds freeze pose

Exercise: Merkins (15,20,25)

Freeze: bottom Merkin position 

All hold freeze until all teams have completed exercise. 

Movement:Crab walk across field (short direction)

Mosey back across field 

Exercise: Squats (15,20,25)

Freeze: bottom squat position

All hold freeze until all teams are complete.

Movement: Lunge walk across the field (short direction)

Mosey to back of bleachers

Exercise: hanging rows (15, 20, 25)

Freeze: hanging row top position

Mosey to bleachers 

Teams were faster than anticipated so had to modify with some suggestions from the PAX. 

Bear crawl up bleacher steps

Side shuffle across top

Bear crawl down bleacher steps

Side shuffle across bottom 

Repeat x3

Mosey to courtyard

Wall sits with 

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

OHP x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

Mosey to field

Airplanes x 15 (IC)

Skaters x 15 (IC)

6MoM

  • LBC, Flutter kicks, planche pulses , side sit-ups, box cutters, planche pulses

COT

Building on the accountability theme that has been going on for a bit. We are not in this alone, there a team here for support in F3 for sure as well as other aspects of our social circles. We need to use those relationships to make ourselves and others accountable. 

Good feedback from the PAX regarding making sure we know how people want to be held accountable. And sharing with others if the methods being used are not productive. 

Posted on

10/09/21 – Half half full


AO: Lava Field

QIC: Walkman

PAX:  slumberkins

Conditions

44 and dark with a little dew when we started and light gray when we finished.

Warm up

Mosied a lap around the track

Squats holds x 15 (HC), 

Third Grade Exercise x 25

Windmill x 15

Imperial Walker x 15, 

Slow High Knees x 15,

Plank (45 sec hold)

Big bois x20

Mosied to the breezeway for Wall sits and 

Cherry Pickers x 12, 

Forward Arm Circles x 12, 

Backward Arm Circles x 12, 

OHP x 12, 

Seal Claps x 12 and then mosied back to the end zone.

The Thang

Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. One lap around the track and repeat.

Round 2: Bolt 45 – Merkins broken into 15 top half, 15 bottom half, 15 Hand Release, Big Bois, Jump Squats. One lap around the track and repeat.

Round 3: Bolt 45 – Big Bois broken into 15 top half, 15 bottom half, 15 full. Jump squats, Merkins. Half lap around the track and repeat.

Ran to the Wall for Wall sits and Cherry pickers x 10, Forward arm circles x 10, Backward arm circles x 10, Seal Claps x 10, and OHP x 10.

6MOM

Plank x 45 seconds, 

Side sit-up  x 10 each

COT

Shared the quote I heard on the radio on my way in this morning “facts inform truth which forms trust“ in our current society people are afraid to admit that there are facts and truths worth standing up and defending. slumberkins pointed out that conversely to that, we have to be willing to hear other people’s comments and honestly evaluate our opinions based on facts that they might present.

2-Chainz

Posted on

(08.28.21) – Jokers wild!

AO: Lavafield

QIC: 2Chainz

PAX: ….crickets. Most of the pax were involved in the hood to coast relay.

Conditions

55 and cool great conditions.

Warm up

  • One lap mosey
  • SSH x 25 IC
  • Windmills x 15 IC
  • Third Grade Exercises x 15
  • Scissor Arms x 15 IC

The Thang

Deck of cards (including jokers) 

Perform the number of reps shown on the card

Hearts – Merkins

Spades – Big Bois

Diamonds – squats

Clubs – lunges

Jokers – 100 yard sprint and mosey back to circle (luckily these were not drawn in succession) 

6MoM

LBC, Flutter kicks, planche pulses , side sit-ups

COT

Pax was out on Hood to coast so wish them all a safe race!

Posted on

(07.31.21) – Coupons….again

AO: Lava Field

QIC: 2 – Chainz

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

Conditions

Slightly overcast and a touch sticky, perfect opportunity to get our sweat on.

Warm up

Some early chatter about 5 Q’s straight with coupons. Couldn’t let the men down.

One lap mosey

  • SSH x 25 IC
  • Windmills x 15 IC
  • SSH x 20 IC
  • Third Grade Exercises x 15 IC
  • SSH x 15 IC
  • Scissor Arms x 15 IC
  • mosey to breezeway and grab some wall
  • Little Bitty Arm Circles x 10 IC (FWD/BWD)
  • Cherry Pickers x 15 IC
  • Seal claps x 10 IC
  • Overhead claps x 10 IC
  • Dive bombers x 10 IC (down-out-back-up)
  • Merkins x 10 IC (hold at bottom for 2/3)

The Thang

Repeat each circuit 4 times. 12 Reps of each exercise.

If done early pick up the six.

ROUND 1

Decline Merkins, Lunges, Flutter Kicks

Travel: Broad Jumps across the field (short direction)

Perform all exercises on the other side. Repeat until you’ve completed the circuit 4 times. 

ROUND 2

Block Curls, Block Squats, Big Bois

Travel: Rifle Carry — down and back across the field (short direction)

Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.

ROUND 3

Release Merkins, Jump Squats, American Hammer

Travel: Bear Crawl 1/2 way across the field (short direction). 

Perform all exercises at each stopping point. Repeat until you’ve completed the circuit 4 times.

We got in one round and had to call it due to the time.

Finished round one in center off field so moved straight to 6MOM

6MoM

  • LBC, Flutter kicks, planche pulses , side sit-ups

COT

Pride and it’s dangers

Pride can be a damaging trait. It makes it hard for us to see and admit mistakes, it puts unnecessary pressure on our relationship, and openly demonstrates a lack of care for others. Pride will also prevent us from asking for help when we need it most.

Slash – Pride can manifest itself in our reaction to our M. Try to take just a couple seconds to pause before responding to let that initial defensive reaction pass. 

Lumbergh – outside pressures and having to keep our pride in check at work can cause pent up emotional releases towards our closest relationships, specifically our families. .When you sense the change try to separate yourself from the situation rather than reacting in the moment. 

Slumberkins – had an opportunity to check his pride recently and was able to turn it into a learning moment. 

Stray cat – as he has grown in his career he has learned to respond by assuming he is wrong even when he might be right and allow himself the time to do the research and then respond with facts not emotions.

Appreciate the VQ support out there!

-2-Chainz