Tag: Kiwi

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Accountability

A0: The Gauntlet

QIC: Walkman

PAX: Herbie, Free Lunch, FNG (Platypus), Kiwi

Conditions

45ish and drizzly. Thoroughly expected to get drenched but we were mostly dry other than ground work today!

Warm up

Monkey Humpers x 10, Third Grade Exercise x 10, Side Lunges x 16, Arm Scissors x 10, Imperial Squawkers x 10, Imperial Door Kicks x 10, Mosied a lap as a six man run.

The Thang

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

Merkins x 25

Six Man Run with 3 merkins

Squat Jumps x 25

Six Man Run with 3 Squat Jumps

Burpees x 20

Six Man Run with 3 burpees

Bonnie Blairs x 15 (HC)

Six Man Run with 3 Bonnie Blairs (HC)

Lined up on the goal line for Pinwheels. A pinwheel is a 20 yard sprint with a movement done in a complete circle, repeato to the endzone. Completed Plank walks, Big Boy Pivots (big boy, swivel one direction without your hands or feet, repeato until you’ve made the whole circle). Dead Bugs – circles in both directions each 20 yards, and Peter Parkers.

6MOM

Penguins x 15, Frozen Freddies x 15, Side plank reach x 10 w/ side star x 5 – each side. Big Bois x 2.

COT

YHC shared that most of the successes and challenges I see people having in their lives come back to accountability. The people are embrace it, are good at it, and keep trying to be accountable continue to find success in those areas of their lives. People who avoid it, are bad at it, or don’t try it struggle more. It’s impossible to be fully accountable, especially given all the different aspects of our lives – relationships, kids, work, etc. But growing in accountability in each one of these aspects will yield benefits. In order to sharpen our aim, I shared the four things that an accountable person does:

  1. An accountable person does what they say they are going to do.
  2. When they can’t do 1, for any reason, they proactively communicate it to the stakeholders.
  3. They then own diagnosis of their own failure/shortcoming – they have to identify ‘why’ they missed. This includes asking for help if they can’t identify it themselves.
  4. they own taking corrective action – skilling up, better planning, etc. This includes asking for help if they don’t know how to correct it.

Great work today men!

Walkman

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Balance

A0: The Gauntlet

QIC: Walkman

PAX: Kiwi, Whitney!

Conditions

nearly 60 degrees and dry. Beautiful morning in the gloom!

Warm up

Monkey Humpers x 15, Side lunges x 15, third grade exercise x 15, imperial squawkers x 15, scissor arms x 15. Mosied a lap and carried our coupons to the lunch area stairs.

The Thang

Mirrored the workout on the ‘500 Kettlebell swing’ challenge that Stray Cat posted earlier in the week. We took a 10 count after each round of 25. Mosied to the endzone for the last round including Murder Bunnies. All in completed 250 Coupon swings.

10 kb swings

Sprint up stairs

10 dips

Run down stairs

15kb swings

Sprint up stairs

15 dips

Run down stairs

25 kb swings

Sprint up stairs

25 dips

Run down stairs

10 kb swings

Sprint up stairs

10 jump squats

Run down stairs

15kb swings

Sprint up stairs

15 jump squats

Run down stairs

25 kb swings

Sprint up stairs

25 jump squats

Run down stairs

10 kb swings

Step up 

10 ohp

Rifle carry down

15kb swings

Step up 

15 ohp

Rifle carry down

25 kb swings

Step up 

25 ohp

Rifle carry down

10 kb swings

Step up

5 blockees

15kb swings

Step up

5 blockees

25 kb swings

Step up

5 blockees

Mosy to field

10 kb swings

10 yard murder bunnies

10 merkins

15kb swings

15 yard murder bunny

15 merkins

25 kb swings

25 yard murder bunny

25 merkins

6MOM

LBC x 37

COT

Kiwi had to bounce early but Whitney and I had a conversation about Balance. We talked about how, when you’re balanced, things feel smooth and easy. If that gives you anxiety, then it’s worth examining the thing that makes you feel that way. The visual of riding a bike helps. When you’re riding smoothly, effortless, you’re balanced. But you can’t do that while standing still – balance requires velocity, but not acceleration. What we’re all seeking is balance – between work, family, friends, fitness, spritual, etc.

Great work men!

Walkman

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(10.26.21) – Hop, Squat and Drop

AO: THE Gauntlet

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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20-10’s

AO: The Gauntlet

QIC: Walkman

PAX: Kiwi, Bob Evans, Free Lunch

Conditions

53 and dry! Fully expected some rain but it was a beautiful morning.

Warm up

Mosied a lap around the track. Circled up for Windmill x 10, Squat x 10, Third Grade Exercise x 10, Squat x 10, Grady Corns x 10. Mosied to the play structure

The Thang

The Pax completed a series of exercise in a format I called 20-10’s. there would be an initial exercise, then a total of 20 movement split up in 5-15, 10-10, and 5-15 counts, and then a final exercise of 10. All done OYO.

First round:

3 Pull ups, 15 Squats, 5 box jumps, 10 calf raises (each leg)

3 pull ups, 10 squats, 10 box jumps, 10 calf raises (each leg)

3 pull ups, 5 squats, 15 box jumps, 10 calf raises (each leg)

Mosied to the picnic tables

10 decline merkins, 15 split squats (each leg), 5 box jumps, 10 calf raises (legs together)

10 decline merkins, 10 split squats (each leg), 10 box jumps, 10 calf raises (legs together)

10 decline merkins, 5 split squats (each leg), 15 box jumps, 10 calf raises (legs together)

Mosied to the turf below the bike racks

5 burpees, 15 Real Peter Parkers, 5 Pistol Squats (each leg), 10 calf raises (legs together)

5 burpees, 10 Real Peter Parkers, 10 Pistol Squats (each leg), 10 calf raises (legs together)

5 burpees, 5 Real Peter Parkers, 15 Pistol Squats (each leg), 10 calf raises (legs together)

Mosied back to the field

6MOM

Side stars x 5 each leg (HC). Plank x 15.

CoT

I shared some personal victories in my life and the impact they are having. Not going to put them in writing, but I appreciated being able to share something intimate with the PAX and getting their insight and feedback on it.

Great work Men!

Walkman

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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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(09/23/21) – B-M-S Gassers

AO: Gauntlet

QIC: Lumbergh

PAX: Kiwi, Herbie, Pops

Conditions

Mellow but gloomy morning

Warm up

  • SSH x 15
  • 3rd Grade Exercise x 10
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 20

The Thang

Mosey around the track, finish in the endzone on the football field

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 90 yards and back
  • 90 Merkins
  • Run 80 yards and back
  • 80 Squats
  • Continue till you finish on 10 yards, repeating Big Bois, Merkins, Squats

6MoM

  • 20 LBXs x IC
  • 10 Freddies x IC
  • 10 American Hammers x IC
  • 20 Hold the Six x IC
  • 10 Box Cutters x IC
  • 10 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)

COT

CONVICTION vs. COMMITMENT

Today’s COT is simple, what’s the difference between conviction and commitment. Sample the PAX and have each weigh in.

Reality is this, Conviction is something you believe in, something you are unwavering of, and even something you’d die for. While a commitment is something you do in trust, in belief of, hoping to fulfill.

Both aid to your character but one is greater, today’ s message is straight forward. Are you convicted to being a better man or are you committed to?

That’s a wrap

-Lumbergh

Posted on

(09.17.21) – Bear Burps, GROSS!

AO: THE Lightning Rod

QIC: Lumbergh

PAX: Ghost, Kiwi, Walkman, Break and Snap

Conditions

54 degree start, cool crisp and ready to roll on the last day of the week!

Warm up

  • SSH x 20 IC
  • Slow High Knees x 10 IC
  • Windmill x 10 IC
  • Third Grade Exercise x 10 IC
  • Monkey Humpers x 10 IC
  • SSH x 20 IC (stopped the PAX on 15 and encouraged them the importance of in cadence, each call is the PAX’s signal to move, we shouldn’t look like a bunch of wacky inflatable tube guys but rather a group moving in unison, PAX responded well and looked great to finish out the final 5).

Mosey to the track

The Thang

ROUND 1

  • Wall sit
  • 10 Forward Arm Circles x IC
  • 10 Backward Arm Circles x IC
  • 10 Angel Wings x IC
  • 10 Shoulder Press x IC
  • 10 Seal Claps x IC

ROUND 2

  • Mosey under the bars on the track, legs hang off the edge
  • 20 Flutter Kicks x IC
  • 10 Outlaws Clockwise x IC
  • 10 Outlaws Counterclockwise x IC
  • 10 Box Cutters x IC

ROUND 3

  • Mosey to Field (4 corners)
  • 25 Big Bois
  • Run to other end zone
  • 25 Up Downs (burpee w/o merkin)
  • Beer Crawl width of field (side bears on the second round)
  • 25 Merkins
  • Run Length of field
  • 25 Plank Jacks
  • Crawl Bear the width of the field (side bears on the second round)

Repeat for time

6MoM

  • LBCs x 20 IC
  • Plank x 20 IC
  • LBXs x 20 IC

COT

Focus on gratitude

Spoke into the meaning of our 3F’s, with specific focus on our 3rd F Faith. We spoke about what that means to each us, whether it’s your relationship with Christ or simply thinking outside yourself for the betterment of others. We then went around and each PAX shared something beside themselves, that they are grateful for this past week.

That’s a wrap

-Lumbergh

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(09.15.21) – Impromptu Q for U!

AO: THE Lightning Rod

QIC: Lumbergh

PAX: Free Lunch, Hoedown (Charlotte, NC), Herbie, Kiwi

Conditions

60 degree start, ready for a certain beatdown and it came in a different form, Nan’taan stepped in to deliver the Hump Day gasser!

Warm up

  • SSH x 20 IC
  • Slow High Knees x 10 IC
  • Windmill x 10 IC
  • Third Grade Exercise x 10 IC
  • Monkey Humpers x 10 IC
  • SSH x 20 IC

Mosey to the track

The Thang

ROUND 1

  • Run 400m
  • 10 Merkins
  • 20 Squats
  • 30 Big Bois

ROUND 2

  • Run up the stairs to the back of the school
  • 25 Burpees
  • Run back to the track

Repeat rounds for time.

COT

Recap on my backpack camping trip

Provided the PAX a recap of my recent camping trip with some solid men of my church. We back packed in several miles around Waldo Lake. Focus was on reading a book that was an understanding of the last words Jesus Christ said on the cross. In addition, we spent time reflecting and connecting with Christ.

I shared some profound moments that impacted me dramatically. Also, highlighting how much intention thru the chaos is crucial, along with focused communication.

That’s a wrap

-Lumbergh

Posted on

(09.7.21) – No Bunnies were harmed in the making of this beatdown

AO: The Gauntlet

QIC: Walkman

PAX: Kiwi, Herbie(!), Free Lunch

Conditions

60ish and clear. Surprisingly brisk for the temp but fall is definitely in the air. The Pax trickled in and we kicked things off.

Warm up

Mosied a lap around the track and then to the tennis courts. Lined up and did Grady Corns x 10, line hops (hop forward and backward over the line) x 10, arm scissors x 10, line hops x 10, Imperial Walkers x 10, Line hops x 10, Windmill x 10, Line hops x 10, Mary Poopins x 10. Ran a set of fishbones down and back and mosied to the goal line.

The Thang

Lined up on the goal line and completed 3 rounds of exercises down the field.

Round 1: Sprint 20 yards, run 10 yards backwards, 5 shoulder touch merkins, repeato to the end zone (50 total Merkins). Mosied a 3/4 lap around the track back to the starting end zone.

Round 2: Lunge walk forward 20 yards, 10 burpee’s with a jump at the end, lunge walk 20 yards backwards, 10 burpees with a jump at the end, repeato alternating forward/backward lunges. YHC was not jumping very high by the 50 yard line! Mosied a 3/4 Lap around the track back to the starting end zone.

Round 3: Farmer carry the coupon 10 yards, 1x burpee thruster and one set of hop overs. Repeato to end zone. Mosied back to the starting area.

6MoM

  • Outlaws x 10 both ways
  • Penguins (heel touches) x 15
  • Dead bug pulses x 10
  • Finished a minute early to get Herbie in the count-o-rama/name-o-rama and out by 6:15

COT

I shared the landscape in my life for the next two weeks, and how thinking about it and putting a plan together gives me a lot of confidence and peace. We’re going into a two week sprint of new school for the kids and new schedules for us, and it’s critical that I’m present and patient through it. If I have anxiety about it, my kids certainly do (and they’ve shared some). I have a chance to earn a lot of trust and vulnerability from them here, if I’m present and patient. To do that, I need (4) F3 workouts a week, I need good sleep and no hangovers (no second bottles of wine Kiwi!) and I need to put my phone away in the afternoons and just embrace the time with them.

Kiwi shared his perspective is similar, sans kids. The lockdowns and Covid pressure are real on everyone, and he feels it in his life as well.

Free Lunch has some big auditions this week – you’ll crush them!

Great opportunity to help us all adapt back to a semblance of routine, and there are tons of men out there in the same position we can help! What’s your landscape look like and what do you need to do in order to Thrive through it?

Great work Men!

Walkman

Posted on

(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