Tag: Danish

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(2.4.22) Kill the Jester


AO: >Lightning Rod

QIC: > Walkman

PAX: > Free Lunch, Kiwi, Danish, Steak Juice, Steamy Nix, Herbie



CONDITIONS

38 and foggy but dry! Pax showed up on time and ready to rock!

Warm Up (Circle of Pain)

Warm up

  • Pax Held squat to begin and YHC asked them to take a minute to look inward and consider a distraction in their lives. Something that is holding them back, stealing their attention, focus, etc. When each person had theirs, they raised their hand, and once we all had one I asked them all to remember that distraction for later. When they got to a point of fatigue or exhaustion, to visualize that distraction and practice pushing past it through physical movement.

Mosied to 52nd and back to the corner for a warmup of Neck Rolls x 10, Halo’s x 12, Windmill x 12, Slow High Knees x 12, Third Grade Exercise x 12, Monkey Humpers x 12, Daisy Pickers x 12, Jane Fonda’s x 21 on both sides.

The Thang

Moved around the corner to the low wall and completed a circuit.

Round 1: ( Burpee, 5 squats, Box Jump, 5 squats) x 5

Round 2: Wall Sits with Cherry Pickers x 15, Morrocan night club x 15, OHP x 15

Round 3: Merkin x 20 (easy count)

Repeato. On the third set we modified to 5 burpees. On the fourth set we modified to 2 burpees, but didn’t have time to complete rounds 2 and 3 for a fourth time.

Encouraged the Pax to visualize that Distraction as our legs and shoulders turned to Jello.

6MoM

  • Plank x 10, Side plank x 10ea
  • Six inch hold x 10
  • Frozen Freddies x 21

COT

We discussed the Jester, and how he fits into the royal court. I shared my experience of recently killing my jester (Video Games) and the immediate impact its having, and encouraged the Pax to realize they could take a similar step. Good sharing by the group of their personal distractions and successes/struggles in pushing through them.

Great work Men!

-Walkman

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(1.28.22) Hop Hop and Don’t Stop!


AO: > Lightning Rod

QIC: > Samurai

PAX: > Bob Evans, Kiwi, Slash, Herbie, Walkman, Steak Juice, Free Lunch



CONDITIONS

29 degrees, clear skies and windy.

Warm Up

Mosey down to the track, up and down the stairs a few times, then down to the goal line.

  • Side Straddle Hop X 25
  • Third Grade X 10
  • Monkey Humpers X 15
  • Butt Kickers X 10
  • Fast High Knees X 10
  • Y to T x 20
  • Side Straddle Hop x 25

The Thang

First exercise is a buddy exercise. Buddy A does the stationary exercise while buddy B does the moving exercise down to the 30 yard line and back. Then buddy B does stationary and buddy A does the moving exercise.

  • Round 1 Squats/Bear Crawl
  • Round 2 Lunges/Big Boys
  • Round 3 Merkins/Broad Jump

Mosey over to the low wall and do the second exercise two times through:

  • 1 Minute Inverted Row
  • 30 Seconds Rest
  • 1 Minute Bench Dips
  • 30 Seconds Rest

Then mosey back to the goal line for the last exercise:

  • Run to the 10 yard line and back
  • Do 1 Burpee
  • Run to the 20 yard line and back
  • Do 2 Burpees…

Everyone made it to the 70 yard line and some PAX got through to 100. Then we mosied back to the Lightning Rod with an extra stairs run on the way.

6MOM

  • Scissor Kicks x 20 in cadence

COT

Each part of this workout was intended to represent one of the three Fs.

The timed portion is a measure of Fitness. Fitness is about being fit for a purpose, suitable for the task we are assigned. It’s not about looking good or even about feeling good. In order to talk about Fitness, we need to know what task we are trying to be fit for. That’s our reason, our Why.

The buddy portion represents Fellowship. It’s a scary world out there, and we’re not going to make it alone. In order to survive, in order to thrive, we have to stick together. We have to work together to get it done, encouraging each other as we go.

The Burpee Ladder is about Faith. We have to believe in something outside of ourselves. This could be God, the Fellowship, the connectedness of the universe- there has to be some Higher Power out there because we can’t be it. We can’t do it on our own. There’s not enough strength in me to run up and down the field doing burpees when it’s freezing cold and dark. That power has to come from somewhere outside of us.

PAX went around the circle and shared about their Why, the task and purpose they want to be fit for, and about their Higher Power, where they get their Faith and their Strength from.

Remember your Why, stay close to your Fellows, and reach out to your Higher Power for help!

With Love,
Samurai

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01/15/2022 – Fitness Class

AO: LavaField

QIC: Danish

PAX: Houdini, Stray Cat, Slash

Conditions

Very foggy and cold. Low 30Fs and finger shattering frost on the field.

Warm up

400m mosey

SSH x 25

SSJ x 25

Lateral Lunges x 16

Forward arm circles x 10

Backward arm circles x 10

Scissor Arms x 12

The Thang

Holding our blocks, we go through various routines all to the beat of the music and focusing on the following areas:

  • Biceps
  • Triceps
  • Core
  • Quads
  • Hamstrings

COT

Action before Mood.

We had a good conversation about how we can take action to change or shape out mood when we need to. The action of getting out a starting a run can get you through a time when you’re contemplating not doing anything and creating excuses not to exercise.

Danish is DONE!

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(1.10.22) Left, Right, Left


AO: >Lightning Rod

VQIC: > Samurai

PAX: > Danish, Bob Evans, Kiwi, Walkman, Steak Juice, Free Lunch, Stray Cat



CONDITIONS

35 degrees out. Overcast but not raining!

Warm Up

We did the whole warm up in cadence.

  • Side Straddle Hop x 25
  • Daisy Pickers X 20
  • Slow High Knees X 10
  • Fast High Knees X 20
  • Forward Small Arm Circles x 15
  • Reverse Small Arm Circles x 15
  • Side Straddle Hop x 25

The Thang

PAX formed into two columns and ran 1/2 mile in cadence with Q calling cadences. We are going to need some music lessons to improve our singing. Ended our run down at the track.

Beatdown Part A:

  • 1 Minute of continuous Merkins
  • Big Boys x 10 in cadence (hard count)
  • 1 Minute of continuous Merkins
  • Squats x 20 in cadence (hard count)
  • 1 Minute of continuous merkins

Beatdown Part B:

On the track, on your own. Lunge Walk x 30 (hard count) and then run the rest of the lap back to the starting line. All PAX completed 3 laps and some did more.

PAX formed into two columns and ran in cadence back to the flagpole. Our singing was slightly improved this time around.

6MOM

  • Flutter Kicks x 30 in cadence
  • 1 Minute Low Plank
  • Freddie Mercury x 20 in cadence
  • Reverse Freddie Mercury x 20 in cadence

COT

Q shared about personal journey and the power of fellowship to transform lives. Reach out to your brother next to you and offer your help. It could make all the difference!

With Love,
Samurai

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(1.7.22) Battle Buddies


AO: >Lightning Rod

QIC: > Walkman

PAX: > Herbie, Danish, Kiwi, Samurai, Bob Evans, Lumbergh, Slash, Steamy Nix



CONDITIONS

Thank the lord it was 50 degrees because it was WET. Poured on us the whole time but the liquid sunshine provided some great cooling for the beatdown.

Warm Up (Circle of Pain)

Warm up

  • Mosy to the track with our coupons, set the coupons on the goal line. Pax lined up for a six man run with one coupon. The coupon starts at the front, and is passed down the line until the last man has it, then the last man runs it to the front. Completed 2 laps then circled up for: Windmill, Third Grade Exercise, hammy stretch, Halo’s all x10.

The Thang

Partnered up and lined up on the goal line with one coupon per team. The team was responsible for moving the coupon to the other goal line.

Round 1: Lunge walk with coupon handoff every 5 yards. Every 20 yards stopped and the team completed 10 merkin squats (wheelbarrow position as a team, one member is doing merkins and the other is doing squats)

Round 2: Murder bunny (partner doing broad jumps) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 merkin squats.

Round 3: Rifle carry (partner just walking) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 Thrusters or squats. Raised the stakes – if a team missed a handoff, walked passed a line, or forgot to switch, they owed 5 penalty merkins. This increased communication on the teams and we only had 1 set of penalty merkins across all teams.

Round 4: Bear crawl with coupon drag, coupon switched every 5 yards. Every 20 yards, completed 10 big bois with coupon handoff. Penalty merkins in effect but the pax did great and nobody earned any.

We were tight for time, so started COT on the mosy, sorry everyone.

COT

YHC shared the adventures at The Grizzly – detailing the physical and mental challenges of the event and talking through the teamwork, external focus, and grit required to push through. Bob Evans and his physical preparation helped carry a lot of people, and Samurai’s attitude and mental toughness shined throughout the night. Great event that taught us a lot and I encourage everyone to consider one, and to prep for it accordingly.

Great work Men!

Walkman

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(11.03.21) – Flat Tire Foley

AO: Lightning Rod

QIC: Lumbergh

PAX: Free Lunch, Dockers, Danish

Conditions

Surprisingly dry day!

Warm up

  • SSH x 25 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Fast High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmill x 15 IC

The Thang

Mosey to the football field. Each round PAX adds a new exercise and increases that movements reps by 5 more than the previous round.

  • 5 Burpees, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, 50 SSH, Run to the other endzone and back

Mosey back to the Lightning Rod

6MoM

  • 10 Flutter Kicks x IC
  • 10 Flutter Jacks x IC
  • 10 Scissor Kicks x IC

COT

Simple ask, went around the circle and shared a personal anecdote of something we’ve experienced recently. Topics such as, God’s plan in even the smallest of moments/things, Importance of sleep, Making time for self development/health, Joy of working on something bigger than your job/role/responsibility and the value you pull from it.

Challenge yourself today to reflect!

That’s a wrap

-Lumbergh

Posted on

Meaning

AO: The Gauntlet

QIC: Walkman

PAX: Herbie, Danish, Free Lunch, Kiwi, Bob Evans

Conditions

48 and wet ground but no falling water. YHC was extremely pleased to see 5 pax in the gloom this morning! So pleasantly surprised it altered my workout and CoT.

Warm up

Mosy lap

Circle up and Mary Poopins x 10, Imperial Walkers x 10, Third Graders x 10, arm scissors x 10.

Mosy Lap

Pull up at the Shipping containers and grab a piece of wall – wall sits with Seal claps x 10, OHP x 12, Cherry Pickers x 12, Forward Arm Circles x 12, Reverse Arm Circles x 12. Mosy to the end zone.

The Thang

Line up on the end zone.

5 burpees, run to 10 yard line, 10 squats, run back.

5 burpees, run to 20 yard line, 20 squats.

Repeato to the 50.

Free lunch reminded us all that, to him, the fourth F is Fsquats.

Mosy to the bike rack stairs.

11’s – burpees at the bottom of stairs, merkins at the top. Start with 10 burpees, run up the stairs, 1 merkin, run down. 9 burpees, 2 merkins, repeato until 1 burpees and 10 merkins. YHC struggled mightily with the merkins! Danish found the dog poop (with his hand) right away, demonstrating great leadership by showing his team where the obstacles were and tackling them first. Great work Danish! Also – how ridiculous for someone to take their dog to the completely fake grass a few minute walk from real grass.

Bob Evans shared that the 3rd F is Faith, and for him it’s why he lives every day the way he does.

Mosied to the tennis courts and completed two sets of fish bones.

Kiwi shared that the second F is fellowship, and that anything in the world worth doing is worth doing with people. Real relationships are required for that to be the case.

Mosied to the starting point.

Penguins x 10, Frozen Freddies x 10, Side plank reaches L & R x 10, big bois x 10.

Danish shared that the first F is fitness, and that for him, fitness sets the stage for the rest of his day. It’s necessary for all the other things to go well.

COT

I had a different CoT planned for today, but when I showed up and saw 5 men were joining me I had to change course. I realized a frustrating internal perspective that I needed to put on the table and share with the group. I’d expected maybe 1 other guy, and as such was somewhat demotivated. Mind you, that’s only happened a few times, and each time it does, it’s great – the intimacy has value too. But the energy of more men is different. I felt I owed the group an apology for doubting them – for the negative expectation I had. How dare I lean into the negative expectation and doubt the value our time together has in the lives of each of you?

I was encouraged not to apologize and that none was necessary, and there’s some truth to that – we all do this for the value it brings to our lives. But there’s more than that. Herbie shared that he feels the same – it’s more motivating to see a larger group, and its also less motivating if you’re battling the fart sack and think it might just be you or only 1 or 2 guys. The importance of this probably varies person to person, but I enjoyed the conversation and appreciated everyones insight into that feeling and how we can think through it.

Thanks for the great start to the day!

Walkman

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(08.13.21) – Ultimate Boot Camp

AO: Lightning Rod

VQIC: Ghost

PAX: Kiwi, Free Lunch, Stray Cat, Whitney

Conditions

Mid 70s before dawn!

Warm up

  • SSH x 15 IC
  • Imperial Walkers x 12 IC
  • Scissor Arms x 10 IC
  • Fast High Knees x 15 IC

The Thang

Mosey down to track. Gather at near side end zone. Hold plank while Free Lunch takes a leak. 🙂

Boot Camp Part 1: Meet your mini-coupon (175g disc for each PAX)

  • Mini-coupon slide burpees (90 seconds)
  • Mini-coupon side lunges (35 seconds each leg)
  • Mini-coupon back slide (20 yards down and back – then come back to pick up the 6)

Boot Camp Part 2: 50 minus merkins

  • Line up on the end zone line. Throw mini-coupon down the field
  • Bear crawl to your mini-coupon. Do merkins equal to remaining yardage to the fifty yard line. Broad jump back to endzone line. Repeat for 7.5 minutes.

Boot Camp Part 3: Throwing Practice

  • Partner up. One of you on end zone line. The other starts on the 10 yard line.
  • Throw the mini-coupon to your partner. If your partner must move to catch or retrieve the mini coupon you both do burpees for each step they have to take.
  • If you complete 4 passes in a row without having to move then the partner on the 10 yard line moves back five yards (to the 15, then to the 20, then to the 25, etc.)
  • Continue for 10 minutes.

Boot Camp Part 4: “Ultimate Freezebee”

  • Not enough PAX – Needed one more 🙁

Tuff Enuff Pull Ups

  • Alternating pullups and holding squat – switching between the two each time you hear the chorus

6MoM

  • 20 Plank Tick Tocks x IC EC
  • 20 LBCs x IC
  • 20 Merkins x IC
  • 15 Box Cutters x IC
  • 5 Big Bois x OYO

COT

Vulnerability

I love that F3 includes this as an integral part of the workout and I love that you in this region have clearly taken that to heart. I don’t have a lot of close male relationships at this time, but I know how valuable they are. The thing I value most about it is that it fosters vulnerability, which helps us connect with each other and is critical to true growth and true servant leadership.

“The light has come into the world, and people loved the darkness rather than the light because their works were evil.” There are things that all of us keep hidden about ourselves and even hidden from ourselves (self-deception is real!). These include addiction, weakness, fears, anger, pride, etc. Bringing them to the light by sharing them with other men helps to break down the facade of invulnerable competence that we generally keep up. These hidden things control and affect our whole lives so bringing them to light is often the first step in being set free, for a “man is slave to whatever has mastered him.”

PAX shared different struggles, addictions, and weaknesses they have had and were encouraged to share more honestly about these with each other or in other safe male relationships.

-Ghost

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(08.10.21) – Ask for Improv and you shall receive

AO: THE Gauntlet

QIC: Lumbergh

PAX: Slash, Danish, Kiwi, Free Lunch, Walkman, Samurai, Houdini

Conditions

60 degree start, monsoon season effect still dropping some humidity. PAX ready and able for sweaty beatdown.

Warm up

  • SSH x 10 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Scissor Kicks x 10 IC
  • Flutter Jacks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC

The Thang

Mosey around the path around the track, make way to other end zone, where the block awaits the PAX.

ROUND 1

  • PAX holds plank in a line
  • Block starts on left end
  • Drag the block with right arm to the other end of the line
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 3 Burpees

ROUND 2

  • PAX holds American Hammer position in a line
  • Block starts on left end
  • Pass the block to the right first
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 5 Big Bois

ROUND 3

  • PAX holds Squat position in a line
  • Block starts on left end
  • Pass the block to the right first
  • When it gets to the end, sprint the width of the field and back
  • Pass the block back to the left
  • When it gets to the end, sprint the width of the field and back
  • After the block passes each HIM, complete 5 jump squats

ROUND 4

  • Bantaan Rifle Carry High Knees March to the bike racks
  • Hop overs all the way to one end
  • PAX squats while idle, till the six is in
  • On the way back, Bear crawl
  • PAX squats while idle, till the six is in
  • Hop overs again
  • PAX merkins while idle, till the six is in
  • On the way back, Bear crawl
  • PAX holds and alternates side planks, till the six is in

ROUND 4

  • Bantaan Curl March with PAX lunge walking behind, six runs to front to start curls
  • Meet at the end zone

6MoM

  • 25 Leg Raises x IC EC
  • 10 Glute Bridge x IC
  • 25 Dead Bugs x IC EC (each leg, total of 50)
  • 10 Glute Bridge x IC
  • 25 Big Bois x IC EC
  • 10 Glute Bridge x IC
  • 25 LBCs x IC

COT

Follow up and Recognition

A quick moment of recognition. Like any organization you pivot with growth, I’m proud of the men in this community stepping up to the challenge. Recently, you were challenged to rally around this new AO and each of you have given all that you can to ensure it’s success. Special thank you to Walkman for leading the charge.

Simple things like Slack etiquette and you all recognized and addressed the need/call. Go30 commitments were lacking authentic quality and commitment, with the right amount of accountability callouts and motivation driven by Danish and Kiwi, we’ve seen a nice about face and invigoration.

My next challenge is to have all of you join us and make our first year as a recognized region, a successful one in the IronPAX challenge. Who’s coming with me?

That’s a wrap

-Lumbergh

Posted on

Queen

AO: Lightning Rod

QIC: Walkman

PAX: Ghost, Kiwi, Danish, Free Lunch, Stray Cat

Conditions

58F and a bit overcast, nice and cool for a sweaty beatdown. Danish had to make a run for the Port O’ Potty but met us at the Tennis courts just in time for the Thang.

Warm up

Windmill x 10

Slow High Knees x 10

Third Grade Exercise x 10

Imperial Walker x 10

Mosie to the corner and did burpee/box jump/merkin combo’s OYO, sets of 10, 8, 6.

Mosied to the tennis court.

The Thang

We paired up and while one person ran a leg of a gasser, the other would perform an exercise. Upon return, they’d switch, and the next person would run one line further on the tennis court. This continued all the way down and back for a total of 7 Gassers per exercise. Completed:

Bonnie Blairs

Merkins

Big Bois

Switched it up and the ‘gasser’. became a lunge walk while partners held plank. This one was long and slow and hard and the Pax pushed to finish in time! Good form demo by Free Lunch as we all learned how to swing our opposite arm up for lunges.

COT

We discussed the concept of ‘Queen’ and how it’s impossible to out ‘King’ it. Building good diet habits take time, and requires laying individual bricks. Free Lunch shared his concept of ‘raising the floor’, which is a great perspective to have around building habits that stick. Cheat days, setting a standard and setting up some sort of feedback loops (lb’s are easy at first) are critical as well.

Great work everyone – Walkman.