Tag: herbie

Posted on

(01.06.21) Gridiron Grinder


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Danish, Walkman, 2Chainz, Milli Vanilli, Herbie, Bunny, FNG (Samurai)



CONDITIONS

Warm day the Lightning Rod, relatively dry coming in at 48F degrees. 4 PAX rolled in strong ready for a beat down.

Warm Up (Circle of Pain)

  • SSH x 15
  • Windmill x 15
  • 3rd Grade Exercise x 15
  • Monkey Humpers x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 15

Mosey to the track

The THANG

Goal is 3 rounds, PAX delivered 2.5 this morning!!

  • Start at back corner of football field
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)

Back to the Lightning Rod

6MOM

> LBCs x 15, Spread Eagles x 15, Flutter Kicks x 15

Moleskin

Get Right (Q1) – F3Qsource

To be able to help others, a man must first help himself

Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden cabin depressurization oxygen masks will drop down from the ceiling. She then says something counterintuitive. If you are traveling with small children, put your mask on before trying to assist them. Selflessness would seem to require the inverse, that you would not help yourself before you helped them. Perhaps, but in a rapidly depressurizing cabin you won’t have the time. The issue is not whether you should help them first, but that you can’t help them at all unless you help yourself first.

The same is true in the life of man. A man must be breathing pure oxygen before he can help his fellow passengers. He must accelerate his Fitness, Fellowship and Faith before he can hope to have IMPACT or lead. He has to Get Right first before he does anything else.

Get Right is the first quadrant of Preparedness because an un-Fit man is unprepared to help anyone else.

***Today we were fortunate enough two have to new members added to our PAX. 2Chainz comes from the area but had only done F3 back while visiting family in Naperville, IL. Glad to have you brother! In addition, we had a FNG who’s been checking in on F3 planting in Portland, learned about the mission while in Memphis a few months back. Got to know him a bit this morning and pumped to have him, welcome newly minted Samurai!***

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Last DoD of 2020


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Herbie, Danish



CONDITIONS

> Sub 40 cold and windy, but dry and relatively clear. Nice quiet morning in the gloom, all PAX on time and ready to roll after the long holiday weekend.

Warm Up (Circle of Pain)

> Mosied to 62nd and back to the ‘Rod. Slow High Knees x 10, Third Graders x 10, Arm Scissors x 10.

The Thang

> Deck. Of. Death.

Hearts – Burpees (duh)

Diamonds – American Hammers on the hard count

Spades – Jump Squats

Clubs – Plank Jacks on the hard count

Jokers – jog around the courtyards

Pax pushed hard to finish this one with 15 seconds to spare! YHC messed up some calls early, but we got it sorted out and everyone dug deep for the that last 8 of hearts.

6MOM

> Pushed through the DoD!

Moleskin

> Q1.6 Shorties

  • They’re the only relationship you can’t sever, you’ll always be their father.
  • The Quality of this relationship defines the rest of their lives – think of how much your character, perspective, etc was set by your parents.
  • Your presence, and relationship, centers them, gives them a solid foundation upon which to grow throughout their lives.
  • This gives them freedom to grow into who they are meant to be
  • HIM’s keep this in mind in all interactions with their shorties.

>Walkman

Posted on

Lines Lines and more Lines!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Danish, Millie Vanilli, Herbie



CONDITIONS

> 45 degrees and high overcast was actually quite balmy today. No rain was a nice touch! Rather quiet group as we all rolled into the holiday week with a great start.

Warm Up (Circle of Pain)

> Mosied to the tennis courts and ran the length and back, Windmill x 15, squat x 10, ran the length and back, Third Grade exercise x 10, slow high knees x 10, ran the length and back merkin x 10, scissor arms x 10.

The Thang

> Lines! Ran to each tennis court and back, adding exercises at each turnaround point. Each set had an exercise that increased by 1 rep per line.

Started with 5 merkins, adding one each time and finishing with 12

Ran a set of lines with no movements.

Set 2 was squats – started with 10 and ended with 17.

Ran a set of lines with no movements

Set 3 was peter parkers – started with 15, YHC realized at 18 that this was too many, and made it a flat 12 for the PAX moving forward.

Ran a set of lines with no movements.

6MOM

> LBC x 30, 2 minute pushup, LBX x 30, 2 minute squat, Plank x 15, 2 minute ‘6 inch’ leg hold, Plank x 15, Big Bois x 20.

Moleskin

>Spoke about the difficulty of choices this time of year – holidays, who to spend time with, how to do it safely, and the amount of Stress most are under due to COVID impacting all of this. Reminded the PAX of the good old saying ‘first seek to understand, then seek to be understood’ as a solid place to start as a leader right now. The value of adding context and perspective to our understanding allows us to make the right choices for ourselves and our families.

>Tomorrow’s soreness brought to you by Walkman

Posted on

A Whollata Tabata


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Danish, Herbie



CONDITIONS

> 4 PAX arrived with ideal PNW weather, 39 degrees with a few puddles from a nightly rain. No better way to close out the week than with a good old Lightning Rod beatdown. Herbie showed the squad how to never be late, being the first to arrive. Followed by Q, Bunny and Danish, who shoulder the load and helped bring the coupons to the LR. Get after it time!

Warm Up (Circle of Pain)

  • 5 minute Mosey
  • SSH x 10
  • Windmill x 10
  • Third Grade Exercise x 10
  • Monkey Humpers x 10
  • SSH x 10
  • Scissor Arms x 10
  • Slow High Knees x 10
  • Butt Kickers x 10

The Thang

Tabata Challenge (20 seconds on, 10 seconds off x 8 rounds)

Round 1

  • Merkins
  • Body Squat

Round 2

  • Shoulder to Shoulder Block Raises
  • Curls

Round 3

  • Plank Jack
  • Seal Jack

Round 4

  • Mountain Climber
  • Skater Hop

Round 5

  • Plank Alternating Arm Bench Taps
  • Plank Alternating Foot Bench Taps

Mosey for 5 minutes

6MOM

> Big Bois x 15 (EC), Leg Raises x 15 (EC), Raised Arm LBCs x 15, Outlaws x 15 (each direction), Star Plank x 15

> MUMBLECHATTER: ‘Friday, Friday, Friday’ was yelled out to help push the idea that we almost thru the week! Quickly followed by Bunny saying he was earning his pizza tonight…which lead to a ‘Pizza, Pizza, Pizza’ war cry. Then in our best announcer voice shouting ‘Lightning Rod’. Classic Portland, things got weird as we pushed through the pain.

Moleskin

Jim Valvano’s 10 anniversary of ’83 Championship Speech, his last public speech

“Let me tell you what the ‘83 team means to me,” he began. “They are special not because they put that banner up there, they’re special because they taught me and the world so many important lessons.

“Number one, hope — hope that things can get better, in spite of adversity. The ’83 team taught us that when Dereck Whittenburg went down and everybody said there is no way we could win. A kid named Ernie Myers stepped in and we lost a few, then we won a few and then Dereck came back.

“One sportswriter said — I remember my favorite quote was that ‘trees would tap dance, elephants would drive in the Indianapolis 500, and Orson Welles would skip breakfast, lunch and dinner before NC State figure out a way to win the NCAA Tournament.’

“Well, this team taught me that elephants are going to be driving in the Indy 500 someday. They taught me to hope.

“The ’83 team taught me about dreaming, and the importance of dreams, because nothing can happen if not first a dream. If you have someone with a dream, if you have a motivated person with a goal and a vision, if you have someone who never gives up, who has great hope, anything can happen. That team taught me that persistence, the idea of never, ever quitting.

“Don’t give up! Don’t ever give up!”

Valvano spoke individually to every member of the sell-out crowd, whether he knew it or not.

“The ’83 team gave you hope, gave you pride, told you what hard work was about,” he said. “It gave you the meaning of believing in a cause.

“And lastly, what they taught me, which is so important, is to love each other. We don’t talk enough about that in sports, but I can tell you, if you ask me what was said along the line as we went down the row [to greet each player], that word love was used most of the time. As in, ‘Coach, I love ya.’ As in me saying, “Thurl, I love ya.’ And ‘Terry, I love ya.’ And ‘Whitt, I love ya.’

“They taught me what love means. When you have a goal, when you have a dream and when you throw in that concept of never stop believing and loving each other, you can accomplish miracles. And that’s what the ’83 team taught [us].”

> That’s a wrap, Lumbergh

Posted on

100 Meter-Repeater (10.30.20)


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Walkman, Angus, Bunny, Herbie, Danish



CONDITIONS

> 48 degrees, cloudy, with a few sprinkles of rain.

Warm Up (Circle of Pain)

  • SSH x 25
  • Windmill x 15
  • Scissor Arm x 15
  • SSH x 25
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 25

Mosey to the track. 10 inch worms (hand walk out, leg walk in)

The THANG

ROUND 1 (x 15 of each exercise)

  • Run 100 meters, 15 merkins, jog back to the start
  • Run 100 meters, 15 Mike Tysons, jog back to the start
  • Run 100 meters, 15 Burpees, jog back to the start
  • Run 100 meters, 15 Squats, jog back to the start

Run 800 meters

  • Run 100 meters, 25 Rowers, jog back to the start
  • Run 100 meters, 25 Freddie Mercury’s (HC), jog back to the start
  • Run 100 meters, 25 Outlaws, jog back to the start
  • Run 100 meters, 25 Big Bois, jog back to the start

Mosey back to LR!

6MOM

> Finished on the 6, Flutter kicks (x 15), LBCs (x 15), Box Cutters (x 15), Hold The Six (x 15)

Moleskin

> Men recognize the Advantage of mutual defense

“Man the hunter is also born hard-wired to protect himself and his loved ones from other hunters. Recognizing strength in numbers, we combine into Communities for our mutual protection from aggression. When threatened, we lock our individual shields together into a defensive wall to repel the invader. While both threat and defensive means have evolved throughout history, this elemental fact of who we are has never changed. The HIM locks his shield with other HIMs to protect the people behind the wall.

A healthy Community will have multiple Shield Locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich us all. The HIM recognizes his Shield Lock as an essential relationship within his Concentrica and one of his most important Teams. He takes great care in nourishing it as he knows he can neither hunt nor defend alone.”

> That’s a wrap, Lumbergh

Posted on

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