Tag: Buckin' Bobcat

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Find a coupon, pick it up, all day long you’ll have good luck!!

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Dockers, Bunny, Walkman, Buckin’ Bobcat, Danish

Conditions

> Nice fall day, coming in at a cool crisp 47 degrees, partly cloud with the occasional sprinkle throughout the workout. Most of the PAX arrived early, Walkman and Buck assisted with carrying the coupons to the LR. Dockers arrived just in time!

Warm Up (Circle of Pain)

> At the LR:

  • SSH x 20
  • Windmills x 20
  • Squats x 20
  • Dips x 15
  • Merkins x 10
  • Flutter Kicks x 25
  • Hello Dollys x 20
  • SSH x 10

The Thang

> Three Rounds (100 count per exercise), Run (approx. 100m) lap before and after each round

ROUND 1

  • Overhead Press
  • Curls
  • Vertical Block Press
  • Bent Over Row

ROUND 2

  • Decline Merkin (modified to 50 count)
  • Squat
  • Tricep Curl
  • Shoulder to Shoulder Press

ROUND 3

  • American Hammer
  • KB Swing
  • Flutter Kick with Block Raised
  • Outlaws with Block Raised (50 each way)

Minimal mublechatter throughout, must of been a good one. Pushed for encouragement across the PAX to push thru the pain. Glad to see the group comz and support. The goal today was not to get it done, the goal today was to not stop and push past the pain. Be comfortable with the uncomfortable.

6MOM

> Flutter kick (20), Six inch leg raise hold (20), Spread Eagle (20)

Moleskin

DISRUPTION: QSource F1 (https://f3nation.com/disruption-f-1/)

A leader is a person who can influence people to do things that they would not have done otherwise. 

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.

Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

A couple weeks back we talked about being missional. My mission is to strengthen my mind and body, focus on leadership but committing to a healthier lifestyle that leads me to weight loss but most importantly happiness in myself as I move thru this journey.

Today, I challenge all of you to consider your mission, then post it to Slack channel, so we can support you on your personal journey and I can hold you accountable.

> That’s a wrap, Lumbergh

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A Well Laid Brick


AO: > Lightening Rod

QIC: > Walkman

PAX: > Lumbergh, Buck, Bunny, Danish



CONDITIONS

> Surprisingly warm and overcast for mid October. A bit of chatter to kick off the morning and Lumbergh showed up just in time for our Mosy down to 62nd and back to the school entrance on 52nd while doing Good Morning Merkins – believe we had (50) in total throughout the morning.

Warm Up (Circle of Pain)

> Perfect plank combo today. Plank x 20, Merkin x 10, Shoulder tap x 20. Left leg up Plank x 15, Merkin x 5, Shoulder tap x 15, Right leg up Plank x 15, Merkin x 5, Shoulder tap x 15. Solid work by the PAX here, that was tough!

Mosied to the back entrance of the football field and climbed under/around the gate as apparently it doesn’t get opened.

The Thang

> Partner relay. Broke into teams of (2) and (3). Each team had to complete Rows (100, 150), Bulgarian split squats on each leg (100, 150), and big bois (100, 225) then we completed a six man run for 400M. Mosied to the lightening rod.

6MOM

> Got back to the ‘Rod at 6:12 and completed LBC’s x 30, American Hammers x 15, Peter Parkers x 30, Mtn climbers x 30.

Moleskin

> Shared more from Q1.1 on the ‘how’ of Q1: Get Right.

  • A man needs help to get right
  • A disruptor must come along to help them turn over the boat and commit to real movement and growth
  • Over time, and more importantly iterations of commitments, the amateur turns pro
  • The pro is someone who prepares mentally and physically for the likely and unlikely situations they’ll find themselves in
  • They make taking the red pill a habit, a routine so ingrained that to break it would require a conscious decision that conflicts with hundreds or thousands of successfully executed commitments
  • The first red pills are the toughest to swallow. The consequences are more sever because there’s no momentum yet. But continued action creates acceleration, leading to momentum, and making each successive red pill that much less painful.
  • This is true across all 3 F’s.
  • Momentum in all 3 F’s leads amateurs to become HIM’s (High Impact Men).

From the QSource:

” The HIM constructs his Routines through the process of bricklaying. Each individual Brick is a singular positive habit that is light enough for him to carry and place together with other bricks. Conjoined, the Bricks become a Routine that form and build his Guardrails. Once a Brick is set, it provides a place to lay the next Brick. Because it is set, the HIM has effectively deprived himself of the discretion to remove it. This enables him to focus his full energy on performing his Routines because he doesn’t have to waste energy thinking about it.”

“While Discretion may be the freedom to decide what to do in a given situation, for a man without Guardrails discretion is a cage with velvet bars – it will lead him to take the blue pill. The HIM learns that there is nothing liberating in having to decide what to do in every situation. True Freedom is the pre-determined what that allows the full focus on the how.”

Shout out: A note of praise to everyone present. Well done laying another brick, keep turning pro in all aspects of your life.

> Today’s beatdown brought to you by Walkman

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Legs? Where were going, we don’t need legs.


AO: > Lightening Rod

QIC: > Walkman

PAX: > Lumbergh, Angus, Danish, Buck, Bunny, Herbie, Booch, Crazy chicken



CONDITIONS

> 50 degrees with shining stars greeted our largest native PAX at the Lightening Rod. The Hillsboro crew made the commute and were really, really glad they didn’t have to walk home. Angus looked like he’d completed his 3 miles already and there was some light chatter before kicking things off.

Warm Up (Circle of Pain)

> Warm up circle of Slow High Knees x 20, Imperial Walkers x 20, and Arm Scissors x 20 prior to a circuit of lunge walks and Real Peter Parkers (RPP’s). Everyone picked a bench and did 10 RPP’s (Decline Pushup w/ a peter parker), then lunge walked to the middle and back, then a set of 9….8…7…..all the way to completion. YHC was overzealous in design the night before and thought an RPP should contain an extra pushup between each leg of the Peter Parker, but the first set of 10 set him straight and we corrected the exercise for all. Arms, shoulders, and legs properly warmed up, we mosied to the football field.

The Thang

> Everyone lined up on the goal line and we proceeded to sprint to the 20, complete 20 LBC’s, and backward lunge back to the goal line. Repeated to the 40 (40 LBC’s), the opposite 20 (60 LBC’s), the opposite 20 (80 LBC’s), and then all the way to the opposite goal line for 100 LBC’s to finish. We leave no man behind, so everyone picked up the six and supported the final LBC’s and final run together. We had a few minutes to spare, so we ran over to the wall and completed wall sits with Cherry Pickers x 15, Overhead Press x 15, and forward arm circles x 15, because who needs legs and shoulders anyway? Mosied back to the Lightening Rod.

6MOM

> Plank x 25, Side Plank x 15 on each side, Hollywoods x 15 on each side, Freddie Mercury’s x 15, Plank x 20 to round it out.

Moleskin

> Shared the ‘Get Right’ Q as encouragement and direction for the PAX. Angus reminded us of the analogy of having a flipped over boat while trying to cross a river. You must rightside the boat, and get back in, to make any progress towards your goal.

> Today’s beatdown brought to you by Walkman

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Relays and Stairs and Wall Sits oh’ My

AO: > Lightening Rod

QIC: > Walkman

PAX: > Angus, Buckin’ Bobcat

Conditions

> 55 and overcast, starting to get a bit chilly. Angus was early in a plain grey sweatshirt. Me and my FNG buckin’ Bobcat walked up with 5 minutes to spare.

Warm Up (Circle of Pain)

> Mosy with GMM’s to the field

High Knees x15, Butt Kickers x 15, Plank x 15, Merkins x 10

3×3 at the play structure – pullups, big bois, box jumps

The Thang

> Hill Relay: The three of us had to conquer sets of Merkins (150), Squats (150), Lunges (150), and LBC’s (200). While two were doing sets, the other bear crawled up the hill and jogged back down, rotated when he arrived.

Mosy to the track

Wall sits with cherry pickers, overhead press, little arm circles and ‘Can Can’s’ x 15 ea

Stair run on the bleachers

Wall sits with Cherry Pickers, morrocan Nightclubs, and ‘Can Can’s’ x 15ea

6MOM

> Scrunchy Frog x 10, plank x 15, side plank L/R x 15, freddie mercury x 15

Moleskin

> We often spend significant time preparing ourselves for important professional meetings and I’ve been focused lately on coaching around this same level of prep in our interactions as leaders – spending sufficient prep time thinking through important leadership interactions. This can also extend to our wives and children. Our leadership at home, often, is more important that that in the professional setting, and deserves as much time, focus, and preparation.

>Walkman