Tag: blue steel

Posted on

06.22.2023 – 40 for 4

AO: The Paddock [OTB]

QIC: @Goon

PAX: @Blue Steel, @Steamy Nix

Conditions: 54deg, w/ a beautiful sunrise

PRINCIPLES | DISCLAIMER | MISSION

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Don Quixotes – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Scissor Claps – IC – 10

Slow Merkins – IC – 10

MOSEY around the track for a lap

Extra Lil 1/2 THANG:

1 PAX would call an exercise for the other PAX while they flipped the tire over 3 times.

We did Burpees, Merkins & Monkey Humpers

  • [YHC can’t resist tire flipping when it’s just sitting there waiting to be flipped over & over.]

The THANG:

(20 Exercises per sideline, 40 total each)

Round 1: Burpees & Sprinting

20 Burpees — Sprint to the 20 yard line — 20 Burpees — Sprint back.

Round 2: Squrls & Coupon Carries

20 Squrls* — Coupon Carry to the 20 yard line — 20 Squrls* — Coupon Carry back.

Round 3: Overhead Presses & Rifle Carries

20 Overhead Presses — Rifle Carry to the 20 yard line — 20 Overhead Presses — Rifle Carry back.

Round 4: X-Factors, Bear Crawl & Crawl Bear

20 X-Factors (HC) ** — Bear Crawl to the 20 yard line — 20 X-Factors (HC) ** — Bear Crawl back.

  • [We all got through the 4 rounds, plus a little extra credit here & there to pick up the 6!]

MoM:

Mountain Climbers – IC – 20

Low Plank Jacks – IC – 10

J Lo’s – IC – 10

Jane Fondas – IC – 10 (each leg)

COT:

James Clear Quotes from his 3-2-1 email:

  • “Your problems adjust to their true level of importance after a hard workout and a good night of sleep.”
  • “It’s rarely doing the work that is hard, it’s starting the work. Once you begin, it’s often less painful to continue working. This is why—in the beginning—it is often more important to build the habit of getting started than it is to worry about whether or not you are doing enough.”
  • [Had some great mumble about just simply doing things & simply getting started. Just do it. Don’t complicate things.]

ANNOUNCEMENTS:

  • Trying for 1 CSAUP a month. May’s was a Double Ruck, Double Beatdown & BBQ! Anyone can create & lead CSAUPs or 2nd F opportunities.
    • Potential future CSAUPS: Beacon Rock Coupon Carry, Mopin River Ruck/Camp/River Raft
  • Timberline Trail in August.
  • Brewery Series 5K in Bend this Saturday
  • Day Hike on Hood, this Saturday. Led by Output
  • Expansion:
    • Beaverton – Steamy Nix, this Saturday Q. Current AO name is The Deep End.
    • Milwaukie – The Paddock. Should be able to plant a flag once we can EH some new folks.
  • Obstacle Course Races:
    • Rugged Maniac Race – Saturday, July 1
    • Muddy Kids (family) – Saturday, July 22 [Sherwood]
    • Muddy Princess (Women only) – Sunday, July 23 [Sherwood]
    • Mud, Sweat & BBQ – Saturday, August 12 [Woodburn]
    • Terrain Race – Saturday, September 9
    • Muddy Dash – Sunday, September 10
  • [Discussed best practices for getting announcements out to entire group & possible on a calendar.]
Posted on

(04.15.23) – SPRING into action!

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, One Cent, Prodigy, Ghost, MadDog, Blue Steel, Output

Conditions

Sunny Spring day in Happy Valley!

Warm up

  • 1200m lap
  • SSH x 15
  • 3rd Grade Exercise x 15
  • Daisy Pickers x 5 (each leg)
  • Quad Stretch x 5 (each leg)
  • Downward Dog x 5
  • Calf Stretch x 5 (each leg)
  • Slow High Knees x 10
  • SSH x 15

The Thang

Line the PAX up the endzone

Round 1:

  • 100 Straight Leg Freddie Mercuries (EC)
  • All out 100 yards and mosey back
  • 100 Flutter Kicks (HC)
  • All out 100 yards and mosey back
  • 100 Scissor Kicks (HC)
  • All out 100 yards and mosey back

Round 2: Head to the Bleachers

  • 50 Decline Merkins
  • Sprint up the stairs and down the back side x2 , return to original spot
  • 50 Dips
  • Sprint up the stairs and down the back side x2, return to original spot
  • 50 Incline Merkins
  • Sprint up the stairs and down the back side x2, return to original spot

Round 3:

  • 100 Curls
  • Run 100 yards and back @ 100% pace
  • 75 Two Hand Rows
  • Run 100 yards and back @ 75% pace
  • 50 OH Presses
  • Run 100 yards and back @ 50% pace
  • 25 Man Makers
  • Run 100 yards and back @ 25% pace

COT

Men are called for Community

I wanted to take this time to share a bit about myself and be vulnerable. I’ve recognized over the last several years, thru COVID and a 100% remote work the last 2 years, my life has become much more isolated.

We often say, Iron sharpens Iron. But the full verse from Proverbs 27:17 is ‘As iron sharpens iron, So one person sharpens another.’ We are called to share in community with other men. I realize how much I truly lack close relationship with other guys. I’ve been praying and asking for someone to come in and help me regain this connection but soon realized that wasn’t what God was calling me to do. After seeing several different moments over the last 6 months, and many, many conversations with M, I finally reached out to buddy at church for help and conversation.

I’m proud to say that this is helping. My purpose in sharing this today is to let you know that no man (person) is fine at all times, regardless of how good the situation is perceived or sometimes what is quickly said, for those that are in your life that you care about, check in with them. When they answer the question of ‘how are you’ with a quick ‘Good, thanks’, press in and ensure that’s the case. When the answer is hesitated on, that is also a good measure for leaning in.

Are care about you all. Let’s keep building our selves up

That’s a wrap

-Lumbergh

Posted on

03.22.2023 7 Diamonds [OTB]

AO: OTB – Paddock

QIC: Goon

PAX: @Blue Steel, @Steamy Nix

Conditions: 42deg, little sprinkling throughout

PRINCIPLES | DISCLAIMER

Warm-O-Rama

SSH – IC – 23

Imperial Slow Squat Walkers – IC – 10

Don Quixote’s – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Halos – IC – 10

+ 5 burpees for Steamy Nix showing up to circle after we started

The Thang: 7 of Diamonds

Using the middle of endzones & sidelines as the 4 corners of the field…

22 Monkey Humper [BUY-IN]

# Exercises at each corner. Ladder each lap: 7, 14, 21, 28, 21, 14, 7

Burpees

Bonnie Blairs

Flutter Kicks

Squats

[started out with some good laughter from brass band sounds while doing monkey humpers. Good stuff.]

[got up the ladder and then back down through 14 Bonnie Blairs. Stopped short of another round of Burpees]

Extra THANG: Tire Flipping & Wall Sitting

There was a tire on the track.

PAX would get in Wall Sit at stadium.

1 PAX would do (5) tire flips & get back into Wall Sits.

Repeato 2 times each.

Minutes Of MARY:

Mountain Climbers – IC – 20

Plank Jacks – IC – 14

American Hammers – IC – 15

Freddy Mercury – IC – 14

Protractor

COT:

What is your legacy?

How will the world be different and better when you’re gone?

What mark will you have made?

What influence will you caused?

They say that a butterfly flapping its wings in Africa can cause a hurricane in Florida;

Well, what hurricanes will you leave in your wake?

“The subtle art of not giving a fuck“ by Mark Manson

Posted on

(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

Posted on

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.

  1. 200m Run – Perfect Merkins (hand release & shoulder tap) x2
  2. 200m Run – WWIs (straight legs, arms up & touch toes)
  3. 200m Run – Squat w/ Bicycle Crunch // Imperial Squat Walkers
  4. 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.]
Posted on

(02.11.23) – Courtyard’s love coupons too!

AO: LavaField

QIC: Lumbergh

PAX: One Cent, Leprechaun, Blue Steel, Steamy Nix

Conditions

Perfect!

Warm up

  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • 3rd Grade Exercise x 10 IC
  • Windmill x 10 IC
  • Halos x 10 IC

The Thang

Merkin Mile

  • 25 Merkins
  • Run 400m
  • Four times!!

Mosey to End Zone

Side Bar for the win

  • Grounded side plan, bring legs to a 45 degree angle
  • Pulse points out x 20 IC
  • Pulse point back x 20 IC
  • Small circles forward x 10 IC
  • Small circle backward x 10 IC
  • Big circle forward x 10 IC
  • Big circle backward x 10 IC
  • (flexed foot) Forward bicycle x 10 IC
  • (flexed foot) Backward bicycle x 10 IC
  • Rainbow taps x 10 IC
  • then FLIP to the other side

Stay in the EndZone

  • Bear Crawl (30 yards and mosey back)
  • Broad Jump (15 yards and mosey back)
  • Lunge Walk Right (30 yards)
  • Lunge Walk Left (30 yards back)
  • Repeat 4 rounds

Core DOWN

  • Freddie Mercuries x 10 IC
  • Freddie Fuxx x 10 IC
  • Big Boi Frogs x 10 IC
  • LBCs x 10 IC (feet on ground)
  • Hold 6 inches x 10 IC

COT

Prayer for today

Lord,

Be our guide and our protector on the endeavors that lay before us. Watch over us, protect us, and shield us safely back to our loved ones. Allow this weekend to safely fulfill our worldly needs. Keep the players that entertain us safe, healthy, and accepting of your result. Allow this weekend to be full of fun but never forgotten of God’s only son. We are here b/c of you sacrifice and serve your purpose till you call us home. Forgive us, love us, know us.

In your name we pray,

AMEN

That’s a wrap.

Lumbergh

Posted on

(01.21.23) – Forrest Gump has nothing on us!

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, One Cent, Blue Steel, Goon, Leprechaun

Conditions

Cold and foggy, the Portland way!

Warm up

  • 1200m lap
  • SSH x 15
  • 3rd Grade Exercise x 15
  • Daisy Pickers x 5 (each leg)
  • Quad Stretch x 5 (each leg)
  • Downward Dog x 5
  • Calf Stretch x 5 (each leg)
  • Slow High Knees x 10
  • SSH x 15

The Thang

Line the PAX up the endzone

Round 1:

  • 100 Freddie Mercuries
  • Sprint 100 yards and mosey back
  • 100 Flutter Kicks (HC)
  • Sprint 100 yards and mosey back
  • 50 Side Crunches (Each Side)
  • Sprint 100 yards and mosey back

Round 2: Head to the Bleachers

  • 50 Step Ups (25 each leg)
  • Sprint up the stairs and down the back side, return to original spot
  • 50 Squats
  • Sprint up the stairs and down the back side, return to original spot
  • 50 Monkey Humpers
  • Sprint up the stairs and down the back side, return to original spot

Round 3:

  • 100 LBX’s
  • Run 400m @ 100% pace
  • 75 LBC’s
  • Run 400m @ 75% pace
  • 50 Leg Raises
  • Run 400m @ 50% pace
  • 25 Big Bois
  • Run 400m @ 25% pace

COT

2023 Goal Check In

Check in with the PAX to see what is going right or challenged thus far with their goals. Also, looking to see if some don’t have any goals yet, help them to unlock potential.

That’s a wrap

-Lumbergh