Tag: houdini

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

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!

Posted on

Title

A0: The Gauntlet

QIC: Walkman

PAX: Herbie, Houdini

Conditions

39 and chilly, but dry!

Warm up

All exercises x 12. Scissor Arms, Grady Corns, Third Grade Exercise, Imperial Walkers, Monkey Humpers, Hammy Stretch.

Light jog to the playground.

The Thang

Six man run (one lap, one lead per peson)

Pyramid workout.

Round 1: 10 burpees, 10 GT Squats, 5 pull ups, 10 hanging leg raises

10 merkins

Round 2: 9 burpees, 9 GT Squats, 4 pull ups, 9 hanging leg raises

10 merkins.

Repeato with 10 merkins between each round, descending to 8, 7,6,5 and then back up 5,6,7,8,9 and we ran out of time before completing the final round.

Mosey back to the track.

6MOM

Each x 25: Plank, Penguin, LBX, Frozen Freddie, Core Rocker (x15).

COT

YHC shared that being injured over the last 3 weeks made me realize how much the 2nd F is critical to what we do. I was doing my workouts at home – not nearly the same intensity for multiple reasons, but still physically challenging, but my M made the comment that she could tell I was missing something. The workouts themselves were not having the same impact on my patience, presence, attitude, joy, etc. I missed the gloom, struggling with other men in the same direction. I missed the fellowship piece, and it cannot be decoupled from fitness without limiting the impact. The need for fellowship is real.

The conversation expanded into what motivates/demotivates us and what we could do to be more inclusive and inviting to F3 for current and prospective participants.

Great work today Men!

Walkman

Posted on

Say Yes to the Gauntlet!

QIC: Walkman

PAX: Kiwi, Lumbergh, Houdini, Free Lunch, Samurai, Stray Cat, Whitney

Conditions

60 degrees and overcast, perfect weather to launch the Gauntlet! Pax trickled in just in time as we all figured out parking and where the flag should go at the new AO.

Warm up

Started with two laps of a 6 man run at a casual mosy. Houdini put a little flare on it at the end but Lumbergh chased him down and slowed it down again. Circled up on the football field for Windmill x 10, Slow High Knees x 12, Monkey Humper x 10, Third Grade Exercise x 10 then mosied to the tennis courts and found ourselves among a herd of sleeping exercise equipment – three coupons, a jump rope and some battle ropes.

The Thang

The PAX partnered up, with one doing an exercise while the other ran gassers to each of the three tennis courts and back. Exercises were Alternating Arm Battle Rope, Jump Rope, Real Peter Parkers, 10 point coupon Press, KB Swing, Bonnie Blaires, and Alternating arm merkins on a coupon. After each partner completed the movement/gasser combo, we switched and quickly got into the next exercise. A lot of good competition emerged among the runners – racing back and challenging each other. We completed three rounds: in round 1 we ran all three tennis courts, in the second just the first 2, and in the last just the first tennis court. PAX pushed hard and finished strong and mosied back to the field.

6MOM

Completed 2 minutes of plank and 2 minutes of LBC’s (60!).

COT

I shared my joy at launching the new AO and reflected on ‘saying yes’ to new things. I’m here because I said yes at a BBQ with Beach Bum, and the impact of that one YES has been significant in my life and the lives of others. Lumbergh shared that his life was shaped by one ‘yes’ in his early 20’s to drive a car across the country. Stray Cat shared that he’s in a much different place mentally and physically because he said yes. YHC encouraged the PAX to look at their lives and find opportunities to say YES.

Free Lunch shared that he has a friend who isn’t anywhere near fit enough to keep up and how we would handle having someone like him join – we dicussed communicating ahead of time and building a workout where he’d feel challenged along side the PAX but not excluded because of the fitness requirement (a very you V. you workout). Kiwi shared his brother is in the same place they came up with an idea to host a separate workout for them – to help catch them up and make them feel welcome – We’d love to support this! Make it happen Men!

Lumbergh challenged the PAX to lean in to the Gauntlet, especially in this inaugural month. and for all of us to be more active and organized (posting in threads, right channels, etc) in slack. This is really important as we scale – for organization and for community building.

Great work Men!

Walkman

Posted on

(07.02.21) – Tour de Lightning Rod

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Danish, Free Lunch, Whitney, Stray Cat

Conditions

Cloudy and cool start to the day. PAX was amped to close out the week right.

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Scissor Kicks x 10
  • Windshield Wipers x 10
  • Scissor Arms x 10
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Alternating Shoulder Taps x 10

The Thang

Mosey to the track

  • Start at midfield
  • Broad jump to the endzone
  • 50 merkins
  • Run up the hill to the back of the school
  • 50 tricep dips
  • Run back to midfield
  • 50 LBCs
  • Repeat

Mosey back to the LR

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)

COT

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

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. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

That’s a wrap

-Lumbergh

Posted on

(06.14.21) – Here be dragons…

AO: Lightning Rod

QIC: Stray Cat

PAX: Danish, FreeLunch, Giggles, Kiwi, Lumbergh, Samurai, Walkman

Conditions

Puddles, but it didn’t rain!

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Derricks x 8 (per side)
  • Arm circles (forward and reverse) x 10
  • Mosey
  • Fish bones (run up and down along the parking slots)

The Thang

Mosey to the Field

Rows with raised feet (8)

Decline Merkins (15)

Benjamins:

  • 25 yd lunge walk
  • 25 Merkin-Jacks
  • 25 yd lunge walk
  • 25 Thusters
  • 25 yd lunge walk
  • 25 Big Boys
  • 25 yd lunge walk
  • 25 Merkins Walk (one hand on Coupon and switch back and forth in plank)

10, 20, 30 yd Gasser

10 yds of Dragon Walk

Mosey Back

10 Windshield Washers

20 Big Boys

10 American Hammers

10 Double Crunch

10 Leg Lifts

10 Scissor kicks

COT

We discussed the benefits of Beat Downs in fighting anxiety. Going to the workouts has enabled me to take on many more projects and more stress in my work and home life. F3 has enabled me to pick up other peoples burdens and has enabled me to have a greater positive impact on the communities I’m a part of. Most of the PAX participated with the discussion and shared how important going to the Beat Downs is to having a good week.

StrayCat out.

Posted on

(06.12.21) – Round and Round, Up and Down

AO: LavaField

QIC: Lumbergh

PAX: Slash, Danish, Houdini, and Slumberkins

Conditions

Warm up

  • SSH x 20
  • Imperial Walkers x 10
  • 3rd Grade Exercise x 10
  • Scissor Kicks x 10
  • Windshield Wipers x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Mosey to the parking lot

  • Station 1 (Track Lap)
  • Station 2 (Rifle Carry Up the Bleachers – Backside of the stadium)
  • Station 3 (30 Block Curls, Racked carry, down the opposite side, return block to start)
  • Station 4 (Lunge walk to Station 5)
  • Station 5 (Run to the parking lot gate, Nur back, 50 Merkins)
  • Repeat

Mosey to the endzone

  • Bataan Bear Crawls
  • Q drops first, 5 Burpees, PAX Bear Crawls
  • Q runs to PAX and taps next HIM
  • Repeat till the PAX has done 1 round a piece

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)
  • LBCs x 10 IC
  • CBLs x 10 (reverse crunch)

COT

Planned to go with the below but thru the grind of the workout, the continued feeling of gratitude washed over me. Shared the following personal updates:

  • Update on my best buddy’s brother, who recently was quickly diagnosed with brain tumors and immediate surgery took place. Prognosis was rough to begin but following surgery was extremely optimistic, to the point where full recovery is expected within a year.
  • My mom’s surgery was a success and healing/recovery is underway.
  • Lastly, and so minorly, the issues with my car persisted and somehow the issue was tracked back to an error on the side of the dealership, unfortunately it happened but by the hand God, they identified the issue and owned it. The entire head gasket replacement cost will now be covered.

GRATITUDE IS AT A TIME HIGH and needed to share it and give thanks to where it come from, my God, Jesus Christ. Went around the circle and several of the PAX shared similar life updates. Today was a good day.

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

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. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

That’s a wrap

-Lumbergh