03.17.23 Leprechaun’s Lucky 7

F3 Workout 3/17

Warmup

Air squats

Halos

3rd graders

5 Inchworms w/merkin

Toy Soldiers

Monkey Humpers

The Thang –

Over the Rainbow

At the round end of the track run around the curve of track about 100 m. Stop at the other side and do you burpees. Then turn around and run over the curved end of the track again.

Run 100 m, 1 burpees

Run 100 m, 2 burpees

Run 100 m, 3 burpees

Run 100 m, 4 burpees

Run 100 m, 5 burpees

Run 100 m, 6 burpees

Run 100 m, 7 burpees

Leprechaun’s Lucky 7

7 rounds for Time

7 squats

7 merkins

7 Bonnie Blair’s (HC)

7 American Hammer (HC)

7 Sumo Squats

7 Merkin w/plank Jack

7 Burpees

COT –

Don’t Sweat the Small Stuff

By Richard Carlson

89. If someone throws you the ball , you don’t have to catch it.

March 12, 2023

(03.11.23) – Style Miles!!

AO: LavaField

QIC: Lumbergh

PAX: Goon, One Cent, Blue Steel, Steamy Nix, Houdini

Conditions

A great partly sunny morning

Warm up

SSH x 20 IC
Imperial Walkers x 10 IC
3rd Grade Exercise x 10 IC
Windmills x 10 IC
Butt Kickers x 10IC
Scissor Arms x 10 IC
Runners Lunge x 10 IC (each leg)
Runners Hamstring x 10 IC (each leg)

The Thang

RUN a Mile for composed speed (not for pace, but pushing)

Pickup the six until complete, follow the circuit below:

10 Monkey Humpers
10 Merkins
20 Dead Bugs (each leg easy count)

Mosey to the stadium

As a PAX, run up stadium, down the back side and back up

First round one step at a time, second round two steps at a time (till finished)

Next is ANIMAL style:

Bear crawl up the stairs
Bear crawl over to the back stairs
Bear crawl down the stairs
Mosey back

Frog Hop up the stairs
Frog Hop up over to the back stairs
Frog Hop down the stairs
Mosey back

Donkey Kick up the stairs
Donkey Kick over to the back stairs
Donkey Kick down the stairs
Mosey back

RUN 10 yard incremental gasser (finishing on a 100 yards and back)

6MoM

Leg UP rope climb x 20 IC
Freddie Mercury’s x 20 IC
Hold the six x 20 IC

COT

Quality of those people around you

You are what you eat. Right??? How many times have we’ve heard this before, the point to me is that your surroundings, your people, your environment shapes you. Are you happy? Are you disappointed? Are you fulfilled?

I’m not. Why? How many times have we slowed down to challenge our environment the same way we challenge ourselves? Do you feel that you press the people, the community, the REST, in the same manor you JUDGE yourselves?

My hope today is that we can challenge our status quo, not internally but externally.

That’s a wrap

-Lumbergh

March 10, 2023

03.10.2023 – 3 THANGS

AO: Lightning Rod

QIC: @Goon

PAX: @Red Curry @Output @Blue Steel @Two Dollars @Rip

Conditions: 37deg with light rain

DISCLAIMER

Warm-O-Rama

SSH – IC – 20

Imperial Squat Walkers – IC – 10

Hurdle Steps – IC – 10

Harry Rockettes – IC – 10

Toy Soldiers – IC – 10

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

MOSEY to field

Thang 1

Catch Me If You Can – Indian Run w/ 5 merkins, for 2 laps.

Thang 2

Dora style. PAX runs full length of field while everyone else exercises.

200m Run – Perfect Merkins (hand release & shoulder tap) x2
200m Run – WWIs (straight legs, arms up & touch toes)
200m Run – Squat w/ Bicycle Crunch // Imperial Squat Walkers
200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)

Thang 3

Catch Us If You Can style Wall Sits:

Everyone into Wall Sits, 1st person drops to do (5) Burpees. They then say Tag for the next person to drop for (5) Burpees.

Each Tag changes Wall Sit movements

Wall Sits
Cherry Pickers
Night Clubs
Toes UP

Rinse & Repeat

Minutes Of MARY:

American Hammers – IC – 20

Pickle Pounders/J Lo’s – IC – 10

Plank Jacks – IC – 10

[We kept the group moving & shaking today. YHC absolutely LOVED the enthusiasm throughout. It was so awesome to see both new guys return & other AO regulars join in at the LightningRod!]

COT:

5 Second Rule, Mel Robbins

The moment you have an instinct to act on a goal, you must count down 5-4-3-2-1 and physically move or your brain will stop you.

When a productive intention comes to mind, act on it in less than five seconds or let it go forever.

“Productive intentions” are every action and decision that can bring positive results in your life. For instance, getting enough sleep is productive, and so is the decision to eat a salad instead of lasagna at lunch.

You have the power to control your thoughts & actions.

Your thoughts do not have the power to control you.

You can use the Rule and its countdown method to break any bad habit, interrupt self-doubt and negative self-talk, and push yourself to take the actions that will change your life.

Exercise and health comes down to one simple rule – you don’t have to feel like it. You just have to do it.

Your good intentions are worthless if you don’t take action.

[Basis was to take action! Quick & prompt action on productive intentions.]
[Announcements for Polar Plunge happening tomorrow 03/11/23, for Timberline Trail hike happening in July/August & for Brew Series 5K Beer Run next Saturday 03/18 at Oregon City Brewery.]

March 4, 2023

3/4/2023 7 of bear crawls

AO: Lava Fields

QIC: Kikiwaka

PAX: @Outpost, @Leprechaun, @Stray Cat, @Shepherd, @Double Dutch

Conditions: 40deg, slight drizzle

DISCLAIMER

Warm-O-Rama

Mosey – 1 lap track

SSH – IC – 20

Arm Circles Forward/Backward – IC – 15

Halos – IC – 10

3rd graders – IC – 10

Don Quixote’s – IC – 10

Monkey Humpers – IC – 10

Thang:

Play on 7 of diamonds – set up a 30yd square exercises performed at each corner. Round 1 7 merkins, forward bear crawl to next corner, 7 merkins, reverse bear crawl to next corner, 7 merkins, forward bear crawl to next corner, 7 merkins, reverse bear crawl to original corner and start round 2

Round 2 – 14 Bonnie Blairs (hard way) Round 3 – 21 Burpees Round 4 – 28 squats Round 5 – 35 mountain climbers (hard way) Round 6 – 42 side lunges (easy way) Round 7 – 49 diamond merkins Bear crawls to each of the corners as described in round 1

No one in the pax finished all the rounds but everyone pushed until the end. A few were at the start of Round 6.

COT:

Showed a short video that my wife sent me this week about closing the task. Pax talked about what that looks like in our own lives and Leprechaun brought up communicating our own needs to our partners as a balance to taking on more tasks in a partnership

Also, discussed I statements and the impact they have had on me. When I heard that, I felt scared (ownership of experience). When you hear that, you feel scared (giving away your power/ownership of experience). When we hear that, we feel scared (taking power from someone else by projecting your own experience onto others who may not have that same experience)

March 1, 2023

03.1.2023 MoTown Tabata

AO: Lightning Rod

QIC: @StrayCat

PAX: @Goon @Red Curry @FreeLunch

Conditions: 33deg. Wet ground but no rain

DISCLAIMER

Warm-O-Rama

SSH – IC – 20

Slow High Knees – IC – 10

Harry Rockettes – IC – 10

Halos – IC – 10

Jane Fondas – IC – 10 (each side)

Third Grade – IC – 10

Scissor Arms – IC – 10

Don Quixote’s- IC – 10

MOSEY to field

The Thang: MoTown Tabata

Complete 40 sec on / 20 sec rest of the following.

Exercises:

Rows

Bonnie Blairs

Merkins

Squat Jumps

Mountain Climbers

Burpees

X-Factors

Snowboard Hops

We did about four rounds to the sweet sounds of Stevie Wonder, The Jackson 5, The Supremes, The Four Tops, The Temptations, Marvin Gaye and others. Goon had to step out a bit early for an epic snowboard trip to Canada.

Mosey back

EPC – IC – 20

COT:

Each day I can make the world a little bit better or a little bit worse. When you are treated poorly the temptation is there to give back what you receive. However you can alternatively rise and be the bigger person.

Marcus Aurelius was a Roman Emperor in around 160 A.D. He was the father of Commodus from the Gladiator movie, and unfortunately the apple fell far from the tree. Aurelius wrote a book called “Meditations” which was a diary of sorts. It ended up being copied and published, and we still have it today. Here’s a quote from it:

“When you wake up in the morning, tell yourself: the people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own – not of the same blood and birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are unnatural.”

StrayCat Out….

February 27, 2023

02.27.2023 Dora 1-2-3-4

AO: Lightning Rod

QIC: @Goon

PAX: @Stray Cat @Red Curry @Diamond Dave (downrange from the Carolinas)

Conditions: 33deg, a little chilly and some rain/light snow started towards the end.

DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Don Quixote’s – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Toy Soldiers – IC – 8

Daisy Pickers – IC – 10

Partner Arms – OMC – 10sec

Halos – IC – 10

Body Builders – IC – 5

MOSEY to field

The Thang: Dora 1-2-3-4

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, 300, and 400 reps.

Pax 1 executes as many reps as possible while Pax 2 sprints down and back. Flapjack until team goal is reached.

Runner: Run width of field, do 5x Body Builders, return to Flapjack with partner.

Exercises:

100 Merkins per team (chest)

200 Squats per team (legs)

300 LBCs per team (core)

400 Flutter Kicks per team (core)

Pickup 6 = helping to complete the numbers per team

[The field was mostly covered in snow. So exercises were done on the track and there was a low coverage spot to run the width of the field.]

Minutes Of MARY:

Mountain Climbers – IC – 20

Plank Jacks – IC – 10

High Plank / Low Plan – IC – 10

American Hammers – IC – 20

Protractor

[it was great having an unexpected downranger in @Diamond Dave. He rocked it & pushed us!]

COT:

If you are not already making $200,000 compensation in your job, there are five steps to getting you there.

Summary:

(1) Do everything you say you are going to do.

(2) Manage your boss and colleagues — don’t make them spend time managing you.

(3) Proactively help the organization.

(4) Be positive (don’t complain). Be a “yes, and” person.

(5) Report to someone making over $200k.

(3) Proactively help the organization.

The best employees take action. They are extremely action-oriented. If you see a problem, fix it. If you see an opportunity, go grab it. If it involves getting resources, understand the organization’s trade-offs. Do not wait to be assigned something. Do not wait to get the core priority from the big boss. Ask for forgiveness, not permission.

Determine what needs to be done to help the organization and set things in motion to achieve the goals. And this need not be the defining thing that propels an organization forward. It can be a really small thing (like ordering extra toilet paper for the bathrooms). Look to solve problems.

[JR] Bettering Others! Being of Service; serve your customers & employees. Providing Value to Others.

How can I teach & serve?!?

Asking for Forgiveness can be hard for people. But, in general, people appreciate the efforts & the action and don’t mind Forgiving.

[Asking for forgiveness is common thing for YHC. But, bottom line, is that we need to push & thrive for the things we want. Map out a plan of attack, seek help as needed, and get things done.]
[BE OF SERVICE TO OTHERS!]

February 26, 2023

02.25.23 Partner Ladder

AO: Lavafield

QIC: Leprechaun

PAX: Lumbergh, Blue Steel, 1 Cent, Kikiwaka, Output, Ghost

Conditions: Snow and ice across the field and track. Mid 20s. Cold. Clear sky.

Warm up

Mosey 2 laps
SSH x 10
Windmills x 10
Cherry Pickers x 10
LBACs front and rear x 10
Air squats x 10

The Thang

Partner up. Complete the following exercises as a pair and divide them up anyway you like. While one parter works, the other partner holds a plank or low squat. Then do the burpees together.

Start at the goal line of a football field complete the first exercises and burpees then rifle carry your coupon to the next 10 yard line and complete the second set of exercises and burpees. Then onto the next 10 yard line (the 20) and so on from there working your way down the field.

Exercise: 100 x walking lunges
10 x burpees
Exercise: 90 x Coupon curls
9 x burpees
Exercise: 80 x Big Boy sit ups
8 x burpees
Exercise: 70 x Mountain climbers
7 x burpees
Exercise: 60 x Coupon press
6 x burpees
Exercise: 50 x jump squats
5 x burpees
Exercise: 40 x Coupon squats
4 x burpees
Exercise: 30 x Coupon merkins
3 x burpees
Exercise: 20 x Bent over rows
2 x burpees
Exercise: 10 x Thrusters
1 x burpee

When you complete your 1 burpee on the opposite goal line turn around and work your way back up the exercise ladder moving back down the field towards your starting goal line.

1 x burpee
Exercise: 10 x Thrusters
2 x burpees
Exercise: 20 x Bent over rows
3 x burpees
Exercise: 30 x Coupon Merkins
4 x burpees
Exercise: 40 x Coupon squats
5 x burpees
Exercise: 50 x jump squats
6 x burpees
Exercise: 60 x Coupon press
7 x burpees
Exercise: 70 x Mountain climbers
8 x burpees
Exercise: 80 x Big Boy sit ups
9 x burpees
Exercise: 90 x Coupon curls
10 x burpees
Exercise: 100 x walking lunges

Time ran out before we could complete whole ladder.

COT

Read a chapter from Don’t Sweat the Small Stuff about giving yourself a break when you hit set backs. Life is a process and we’re going to fall off the plan along the way towards our goals. Our best efforts and intentions will hit pot holes and we need to recognize that and forgive ourselves instead of getting frustrated or upset. The calmer we can be especially when things don’t go as planned the better, more peaceful and relaxed our lives will be for ourselves and our loved ones.

February 21, 2023

02.21.2023 Tabata Music Mix

AO: Oakery

QIC: Goon

PAX: @output @ghost @fishman @water fight

Conditions: 38deg & some drizzle

DISCLAIMER

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Harry Rockettes – IC – 10

Toy Soldiers – IC – 10

Daisy Pickers – IC – 10

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
Wall Sit w/ Toes Up

1 Minute REST between each station

[timing-wise, the stations worked out pretty good with 5 stations & 5 PAX.]
[listened to Tabata Songs on spotify which was our automatic timer. This was fun]
[enjoyed several different torture devices, with the hopes of bringing on some soreness & pain from working the muscles in a slightly different manner than typically.]

1 Minute Of MARY:

Protractor

[good fun with the varying degrees. Everyone got in 2 different degrees for the PAX to hold.]

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

Getting better & better every day and not creating any limits and/or working towards removing limitations of the mind.

February 18, 2023

2/18/23 – Tukegee Airmen HeroWOD

AO – Lava Field

QIC – Danish

PAX – Cliff Hanger, Goon, Kikiwaka, Lumbergh, One Cent, Output

Conditions

39F with some light in the sky finally!

Warm Up

SSH x 20

Forward Arm Circles x 7

Backwards Arm Circles x 7

Prone shoulder activations x 7

30 Squat routine

2 sets of 50 yard strides

The Thang

13 Man Makers

then…

13 rounds of:

7 Merkins

19 weighted squats

42 mountain climbers (2 count)

then…

13 Man Makers

If finished early, go back into the rounds and continue until time is up

COT

This morning was about showing proper form on the exercises we use the most. Merkins (many different forms here with the arm base but the important fact being to keep the body straight, not dipping up or down), Squats, Core work when lying on the ground and also how to pace the warm up section of our workouts. If the exercise is to warm up you, you can be a little quicker and more vigorous but be mindful of your count and look to see if the PAX is keeping rhythm. If they are off on count and doing more, you should speed up. Stretching exercises should be slowed down (think of 3rd grade exercise and how that is a stretch). You do stretches too quickly a0 you won’t get the benefit and b) you increase the risk of strain something.

February 17, 2023

02.17.2023 The Longest Mile

AO: Lightning Rod

QIC: Goon

PAX: @Red Curry, @Free Lunch, @Herbie

Conditions: 39deg

DISCLAIMER

Warm-O-Rama

SSH – IC – 17

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Squat Holds – OMC – 10sec

Halos – IC – 10

Knee pulls to chest – IC – 10

Hip Circles – IC – 5e side

MOSEY to field

THE THANG: The Longest Mile

2-4 Rounds of the following:

10 Burpees
100 meter backwards run
10 Air Squats
100 meter run
10 Merkins
100 meter backwards run
10 Big Bois
100 meter run
800 meter cooldown run

[Q would like to apologize for the somewhat excessive running for those with turf toe and other leg ailments. Sorry not sorry, because we all got to work on something. It’s running for YHC at the moment.]
[great modifications of additional exercises and running as much as possible within time.]

Extra THANG: Bring Sally Up’s Cousin (to the song “Flower” by Moby)

Squats & Merkins

[Started with Squats. Switched to Merkin holds (no resting on the ground) halfway thru]

[no time for Mary ;(

COT:

Be Impeccable with Your Word – Let go of self-judgment and blame

Being impeccable, you take responsibility for your actions, but you do not judge or blame yourself for anything.

[we all can be hard on ourselves. Let’s work towards not judging ourselves & instead allowing ourselves to flourish.]