Tag: Kiwi

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(12.17.22) – Don’t Run Out of Gassers

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, Cliffhanger, Blue Steel, Output

Conditions

Great start to the holiday season!!

Warm up

  • 400m lap
  • SSH x 15
  • 3rd Grade Exercise x 15
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 10
  • SSH x 15

The Thang

Line the PAX up the endzone

BMS Gassers (20 yard intervals, 3 total rounds)

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 80 yards and back
  • 80 Big Bois
  • Run 60 yards and back
  • 60 Big Bois
  • Run 40 yards and back
  • 40 Big Bois
  • Run 20 yards and back
  • 20 Big Bois
  • Continue with Merkins (reps = 1/2 distance –> 100 yards, 50 merkins) and then Squats (reps = 2x distance –> 100 yards, 200 squats)

COT

Something to consider during this season

While different life stages usually come with new friends, that doesn’t mean you have to leave your beloved old friends behind. There are many ways to continue this life journey side-by-side.

Recently a well know celebrity, tWitch took his life. On the surface he appeared like the Hollywood dream, caught his break, made it into a career, a beautiful loving family, and the world clamoring. An yet, it wasn’t enough to keep him here with us. Today I offer up a couple of ways and approaches to consider your relationships, especially in this season:

  • Invite them into new activities (F3)
  • Stay current and interested in their lives
  • Set aside negative emotions
  • Hold a place for them in your life

That’s a wrap

-Lumbergh

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07.27.22 – Hot Laps

AO: The Oakery

QIC: Deacon

PAX: Deacon, Output, Ghost

Conditions

50ish degrees, dry

Warm up

SSH x 10 IC

Penny Pickers x 10 IC

Arm Circles, Small to Large (4 count) 2×5 IC

Mt. Climbers 10x IC

(Mosey around the school to Coupons)

The Thang

Shuttle circuit: One man is always running while all others exercise at stations. When he returns the circuit rotates. Each time the bell rings the circuit increments.

  • Bench Press (Coupon)
  • SSH
  • LBC
  • Curls (Coupon)
  • Squats
  • Big Bois
  • Shoulder Press (Coupon)
  • Flutter Kicks
  • Merkins
  • Shoulder Shrugs (Coupon)

6MoM

Dead Bugs x10 IC

Shoulder Tap Merkins x10 IC

Dead Bug Wriggle (line to line)

Supermans x10 IC (Up… 1, Up… 2, etc.)

CoT

Mentoring/Discipleship

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07.19.22 – 40/20 Intervals

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon, Fishman

Conditions

50ish degrees, dry

Warm up

SSH x 20IC

side reaches x 10IC

world’s greatest stretch

Mosey around parking lot loop once then to back of school

Wall sit while doing 8 each IC of cherry pickers, shoulder press, seal claps, overhead claps, and arm circles

The Thang

9 exercises (40 seconds each) each followed by a 20 second rest/walk.

  • merkins
  • high knees side shuffle
  • shoulder shrug – 20s each side
  • reach around plank – 20s each side
  • coupon shoulder press
  • coupon row – 20s each side
  • flutter kicks
  • squat thrust – 20s each side
  • run

6MoM

leg lifts x20 IC

box cutters x10 IC

freddiez x10 IC

CoT

Just checked in with everyone to see how people are doing. If they have prayer requests or things they are grateful for.

Ghost out

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07.18.22 – Stairs. Lots of Stairs.

AO: Lightning Rod

QIC: StrayCat

PAX: Kiwi, Jellyfish

Conditions

Sunny, high 50s

Warm up

SSH x20 IC

Slow High Knees x10 IC

Fast High Knees x 10 IC

Butt Kickers x 10 IC

Oil Derricks x 8 IC each side

Big Arm Circles x 10 IC

Big Arm Circles Reverse x 10 IC

Jane Fondas x 10 IC each side

Mosey to the Track

The Thang

20 Merkins

20 Rows

20 Dips

20 Air Squats

20 Leg Lifts

20 Bridges

Then Run up the stairs to the top of the school. Continue down and run all the bleachers then run down the track and run up and down the corner stairs. Repeat the whole workout for time.

Return to Flag.

20 Freddie Mercurys

CoT

We discussed the loss the PAX has suffered over the last few weeks. I’m really proud of this group for stepping up and helping. That is really what F3 is about: having enough extra energy and strength not only to deal with your own life, but to reach out and to help others. That is also how I look at F3 leadership in general. It is not a “Lord it over” others type of leadership, but a service type of leadership. It is a leadership that lets you take on the burdens of others in addition to your own.

I’ve thought a lot about leadership in my own life (especially at work). I’ve boiled it down to two things:

  1. When times are good, are you able to take the spotlight off yourself and shine it on others?
  2. When times are bad, are you able to take the shots/responsibility and shield others from blame?
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07.15.22 – Rounds of Hun-does

AO: Lightning Rod

QIC: Slash

PAX: Danish, Leprechaun

Conditions

Sunny, high 50s, full of Friday summer energy

Warm up

SSH x20 IC

Dive bombers x10

Reverse snow angels x12

French doors x15

Tin soldiers x15

Crooked merkins x5 each side

The Thang

“Warm up”

Follow the leader bear crawl. Crawl towards sidewalk transition to lateral crawl on right side when 20 years from sidewalk, transition to regular crawl on sidewalk, transition to lateral crawl on left side when hitting the path back to school, transition to crawl bear on straightaway back to LR starting spot.

“Rounds of Hun-does”

AMRAP – 30 minutes

10 dead rows
15 burpee coupon jump overs
20 coupon curls
25 coupon squat thrusters
30 gas pumps (reverse crunch)

(the BCJOs and squat thrusters were gassers! we got through 4-5 rounds)

CoT

“Recognizing critical self-talk”

I’ve been commuting into work regularly over the last few weeks and noticed that it’s a chance to recognize my state of mind. If I’m overly frustrated with other drivers, that’s a signal my state of mind is skewing negative. And I’ve had some of those drives recently. Noticing a lot of negative self-talk recently. I can often beat myself up for not living up to my expectations, largely with family stuff lately. My goal is to notice what’s going on and be compassionate with myself – stay with the uncomfortable.

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07.12.22 – Follow the Leader

AO: The Oakery

QIC: Deacon

PAX:

Conditions

About 60F and partly cloudy, but nice and dry

Warm up

Flexibility Routine:

Neck stetches

Child’s pose

Lat stretch

Side arm stretch

Cobra push ups

Lying knee tuck

Glute stretch

Hip swivel

Low squat to pike

Low lunge

Twisting lunge

Rocking frog

Low squat to pike

The Thang

Taking turns leading, each Pax led a one-minute mosey and then a one-minute exercise of their choice. To the best of my memory these included:

Merkins

Rows

Big Bois

Bonnie Blairs

Goblet Squats

Grip Hang

Stump Jumps

More Merkins

Wall Sit

Plank

Wall Jumps

(and several more I’ve blanked out…)

6MoM

Plank up-downs (10x IC)

LBCs (10x IC)

Hand release merkins (10x IC)

Freddy Mercuries (10x IC)

Box Cutters (10x IC)

CoT

Discussed the brevity of life and the value of enjoying the present time we have.

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07.06.22 – Add 5

AO: The Oakery

QIC: Ghost

PAX:

Conditions

50 something degrees, dry, overcast

Warm up

SSH x 20IC

Imperial Walkers x 12IC

Scissor Arms x 8IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

Daisy Pickers x12 IC

Bird dogs x10 IC each side

Two laps around the field

The Thang

Partner up starting in Jan’s garden.

5 N’Daiyes

spiderman merkin crawl down skinny path

5 LBCs

duck walk toward Linn’s office

5 bird dog crunches

bear crawl toward cafeteria

sprint to edge of Oak Meadow

5 side squat leg thrusts

run to coupons

5 coupon rows

run around parking lot

Repeat circuit adding five to each exercise

6MoM

bird dog twists x10IC each side

dead bug shuffle

box cutters x 10IC

freddiez x20 IC

CoT

Happy Fourth of July!

Ghost out

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(07.01.22) – Courtyard Chaos

AO: The LGauntlet

QIC: Lumbergh

PAX: Kiwi, Walkman, Stray Cat, Free Lunch, Kraut (F3GrandRapids)

Conditions

Dark, slight chill in the air, little drizzle….perfect gloom for a crushing beatdown!

Warm up

  • SSH x 20 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 to the bike racks, split PAX into teams of two

Round 1

  • First group, lines up at one end of bike racks
  • Hop overs, snake thru till all racks have been hopped over (other PAX hold squat till it’s your turn)
  • Complete 20 squats
  • Second group starts at the adjacent stairs, Broad jump down and back up (3 times)
  • Run back to bike racks and switch with your partner
  • If partner 1 hasn’t finished, hold wall sit until they finish

ROUND 2

  • First group, lines up at one end of the bike racks
  • Bear crawl under racks, snake thru till all racks have been hopped over (other PAX hold plank till it’s your turn)
  • Complete 20 merkins
  • Second group starts at the adjacent stairs, Burpee Broad jump down and back up (2 times)
  • Run back to bike racks and switch with your partner
  • If partner 1 hasn’t finished, hold wall sit until they finish

ROUND 3

  • First group, lines up at one end of the bike racks
  • Slalom Spints around racks, snake thru till all racks have been hopped over (other PAX hold six inches till it’s your turn)
  • Complete 20 rows (pick a rack near the start and out of the way)
  • Second group starts at the adjacent stairs, Run down and back up (6 times)
  • Run back to bike racks and switch with your partner
  • If partner 1 hasn’t finished, hold wall sit until they finish

ROUND 4

  • PAX comes together, drops into Wall Sit
  • Arms Straight out, tap your knees x 10 IC
  • Arms Straight out, tap above your head x 10 IC
  • Seal Claps x 10 IC
  • OH Press x 10 IC
  • Recover

Slow mosey back to the track, shake out the legs and pick up the six

6MoM

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

COT

Discipline

“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” – Tony Robbins

Identify what matters to you, what and how you’ll work towards meeting those goals, and get after it consistently. Our mission here is to support our brothers in that discipline based on how they want us to provide it. What we observe here is a small piece of the puzzle. Be direct with each other, build those individual bonds that only brothers have and help each other be your best self.

Short and sweet b/c I gotta beat feet to get to my first meeting of the day.

That’s a wrap

-Lumbergh

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06.30.22 – Hold it

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon, Dad Joke, Ram, Rubik, Revolution

Conditions

50 something degrees, dry, overcast

Warm up

SSH x 20IC

Hillbillies x 12IC

Scissor Arms x 8IC

Monkeyhumpers x 12 IC

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

Mosey down across the creek and complete the loop

The Thang

Partner up starting in Jan’s garden.

One partner holds plank until the other completes…

5 manmakers, switch

10 bonnie blairs HC, switch

15 merkins, switch

20 big boys, switch

Move to back playground

Same thing, but this time partner hangs with grip hold while partner does…

5 burpees, 10 rows, 15 freddiez HC, 20 SSH

Then move to side parking lot. Same thing but this time wall sit while partner does…

5 plank reach around, each side, 10 merkins, 15 stump jumps, 20 supine arm to leg cross

6MoM

30 second of plank

CoT

Talked about spiritual complacency. After spending all of May with a goal of reading the Bible each morning I haven’t continued into June. I feel pretty good about my life and don’t feel the need to improve my relationship to God. This reminded me of a John Piper sermon I heard a long time ago where we argued that it’s not necessarily the “bad things” (e.g. drugs, alcohol, sexual addiction) that lead us to hell, but rather the good things (job, family, house) that become idols and take the place of God.

Ghost out

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06.28.22 – Moving the Goalposts

AO: The Oakery

QIC: Ghost

PAX: Output, Deacon, Dad Joke, Ram, Rubik

Conditions

50 something degrees, dry, overcast

Warm up

Mosey around parking loop twice

leg swings forward x 8OYO each way

leg swings sideways x 8OYO each way

calf raises – 15 seconds OYO each side

SSH x 15IC

Imperial Walkers x 12IC

Side reachers x 8IC

Don Quixotes x 10IC

Mosey to grab coupons

The Thang

Partner up. One partner runs lap while other partner rotates through 10 reps of each exercise.

  • First 8 minutes – Manmakers, box cuttters, reverse snow angel
  • Then move to side parking lot – runners have to keep running until they find us
  • 2nd 8 minutes – burpees, coupon curl, big bois
  • Then move to back playground – runners have to keep running to find us
  • 3rd 8 minutes – coupon swings, rows, merkins
  • Then move to Jan’s playground – runners have to keep running to find us
  • 4th 8 minutes – box jumps, murder bunnies, tricep press

6MoM

dead bug shuffle down one crack and back

10 outlaws – 5 each way – IC

CoT

Asked how people were doing and what they think about the supreme court overturning roe v wade. Wanting to be able to talk through controversial topics as brothers.

Ghost out