Backblasts

AO: Lava Fields

QIC: Kikiwaka

PAX: @Goon, @1cent

Conditions: 30 degrees, frost on the field

DISCLAIMER

Warm-O-Rama

Mosey – 1 lap track

SSH – IC – 20

Arm Circles Forward/Backward – IC – 10

Halos – IC – 10

Daisy Pickers – IC – 10

Don Quixote’s – IC – 10

Monkey Humpers – IC – 10

Thang:

Sprint width of field, jog back, exercise repeat- do this for each 5 minute round below

5 minutes – Pull ups x5
5 minutes – Merkin x20
5 minutes – Squats x20
5 minutes – Burpees x10
5 minutes – Bonnie Blair x10 easy way 5 minutes – Big boys x20
5 minutes – Plank/push up x20

45 minute workout…had to remove last five minute round to finish on time. Sprint slowed as rounds progressed but pax pushed each other to dig for a little more

COT:

Talked about a book that my M and I read together called Getting to Zero by Jayson Gaddis (book about how to be in conflict in relationship) I want to bring intention in my life back to one of the concepts I appreciated

LUFU – listen until they feel understood.

Invitation to Pax to share around the concept of LUFU and if it’s s something they would find beneficial in their relationships (family/work)

AO: Lightning Rod

QIC: Goon

PAX: @output @straycat @redcurry

Conditions: 38deg, still wet from night before.

DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Partner Arms – OMC – 10sec

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Halos – IC – 10

Body Builders – IC – 10

** Body Builders = 8-count Burpee w/ Jack out & in at the bottom of the Merkin **

MOSEY down road, around round-a-bout & back

The Thang: Tabata Music Mix

Tabata Songs timer of 20secs ON + 10secs REST. Do 4 minutes then REST for 1 minute.

1 STATION PER PAX, 4 PAX = 20min Rounds:

• Jump Rope
• Pushup, wide hand in/out slide {BAND}
• Ab wheel
• Coupon Swing

2 Minute REST between each station

• Staple Jump Overs
• Banded Lateral Step-out Squat {BAND}
• Body Builders
• Squat Thrusters

2 Minute REST between each station

• [didn’t get thru entire second round]
• [listened to Tabata Songs on spotify which was our automatic timer. This was fun]
• [YIC gave the warnings about the little actions that can cause big pain. It was confirmed later about soreness from the workout. YIC = Sorry, Not Sorry!]

• [no time for Mary.]

COT:

The joy of life is seeing how much more we are capable of doing, and battling so that who we are tomorrow is better than who we are today. Live your life with the curiosity to see what your body and mind can really do, and the knowledge that you’ll never really know how much you can accomplish if you don’t create a limit. – Arnold Schwarzenegger

AO: Oakery

QIC: Goon

PAX: @output @fishman @ghost

Conditions: 28deg, frigidly cold. Clear & dry though

DISCLAIMER

Warm-O-Rama

SSH – IC – 31

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Harry Rockettes – IC – 20

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Halos – IC – 10

MOSEY around lot & Grab Coupons

The Thang: Burpee/Blockee Ladder

CARRY –> SPRINT –> BURPEES –> SPRINT –> BLOCKEES

Ladder Down of Sprints @ 100 & Burpees/Blockees @ 10, 90 & 9, 80 & 8, and so on…

• [Would be [55 Burpees + 55 Blockees = 110 total towards MABA challenge] if completed.]
• [Ghost completed, YIC was 1 short.]

• [No time for MoM. Did a quick moment of wrist stretching.]

COT:

“Be tolerant with others and strict with yourself.” – Marcus Aurelius

Do hard things. But don’t necessarily expect it of others.

Hold yourself to the highest standard that you can & don’t judge others to that same standard. Be better.

—-

Tribes: We Need You to Lead Us, by Seth Godin  —  Book Description

A tribe is any group of people, large or small, who are connected to one another, a leader, and an idea. For millions of years, humans have been seeking out tribes, be they religious, ethnic, economic, political, or even musical (think of the Deadheads). It’s our nature.

Now the Internet has eliminated the barriers of geography, cost, and time. All those blogs and social networking sites are helping existing tribes get bigger. But more important, they’re enabling countless new tribes to be born—groups of ten or ten thousand or ten million who care about their iPhones, or a political campaign, or a new way to fight global warming. And so the key question: Who is going to lead us?

The Web can do amazing things, but it can’t provide leadership. That still has to come from individuals—people just like you who have passion about something. The explosion in tribes means that anyone who wants to make a difference now has the tools at her fingertips.

If you think leadership is for other people, think again—leaders come in surprising packages. Consider Joel Spolsky and his international tribe of scary-smart software engineers. Or Gary Vaynerhuck, a wine expert with a devoted following of enthusiasts. Chris Sharma leads a tribe of rock climbers up impossible cliff faces, while Mich Mathews, a VP at Microsoft, runs her internal tribe of marketers from her cube in Seattle. All they have in common is the desire to change things, the ability to connect a tribe, and the willingness to lead.

FROM F3:

Leadership is Influencing Movement to Advantage. To do that Effectively, a man must Competently apply the 4 Leadership Skills of V.A.P.E.:

1. He must have Vision
2. He must be capable of Articulation
3. He must possess the means of Persuasion
4. He is ready to use Exhortation

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”

AO: Lava Fields

QIC: Kikiwaka

PAX: @Outpost, @Houdini, @Blue Steel, @Sweaty, @Cliff Hanger, @Goon, @1cent, @revolution, @Interstellar (FNG), @Slapada (FNG), @Cross Cut, @Steamy Nix, @Sparky (FNG), @Monarch (FNG)

Conditions: 40deg, slightest of sprinkling

DISCLAIMER

Warm-O-Rama

Mosey – 1 lap track

SSH – IC – 20

Arm Circles Forward/Backward – IC – 10

Halos – IC – 10

Daisy Pickers – IC – 10

Don Quixote’s – IC – 10

Monkey Humpers – IC – 10

• MOSEY as group to get large metal rack for the thang

Thang:

Bonnie Blair EMOM – every 5 minutes 10 hard way

4 rounds

25 pull ups, coupon over head lunges from goal line to 30 yd line, 25 man makers, murder bunnies back to goal line, 25 Goblet Squats…repeat

Small portion of pax finished all four rounds, challenging lower body workout with mix of upper body

COT:

“Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her.” Lao Tzu

“Remember, you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” Louise L Hay

Spoke about Dr. Kristen Neff Self Compassion workbook and about my own thoughts about how I thought my inner dialogue needed to be harsh to succeed and how that translated to parenting.

Invited Pax to consider/think about their own internal dialogue. How is it and is there some adjustment that can be made?

AO:  Lightning Rod

QIC:  Steamy Nix

PAX: Steamy Nix, Red Curry, Soccer Mom (Down ranger)

Conditions: 41 degrees, overcast with slightest drizzle.

Warm up

• 20 SSH
• 10 slow high knees 
• 12 daisy pickers 
• 12 don xiotes 
• 10 3rd grade exercise
• 10 scissor arms (alternating under and over)
• 8 second lat stretch each arm
• 10 Jane Fonda’s each legs

Mosey to side of school for wall sits:

30 second hold and without a break transition to each of the following (hard count: 3=1):

Hold sit for 30 and then repeat ×1. 

The Thang

Line the PAX up the endzone

Mosey to back of school. Line up near bike racks. AMRAP to follow…

20 bike rack rows

20 LBC’s

20 dips

20 muricans 

20 toe touch planks 

Mosey to end zone closest to you.

Side shuffle down EZ, 20YL, 40YL, and back to middle of field at the 50YL, jogging the distance between yard lines at the end of each shuffle. Then, bear crawl from 50YL to opposite EZ. Finish with a lap around the track from the EZ to where the bike racks are (roughly 3/4 a mile). 

COT

2023 Goal Check In

A general reminder and reflection that:

1) it’s okay to know your limits, take breaks, reset. I’ve had to do that with some health stuff recently and it’s been hard after the holidays. We can give ourselves grace. At the same time, 

2) as we give ourselves grace we need to know our own dispositions and challenge ourselves. I need to be back out in the gloom. It’s good for me and I need it. I can adapt and modify, I can even miss some days, but it’s good to keep pushing. Embrace the Suck! 

Ended with a prayer

-Steamy Nix