Tag: Leprechaun

Posted on

(02.11.23) – Courtyard’s love coupons too!

AO: LavaField

QIC: Lumbergh

PAX: One Cent, Leprechaun, Blue Steel, Steamy Nix

Conditions

Perfect!

Warm up

  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • 3rd Grade Exercise x 10 IC
  • Windmill x 10 IC
  • Halos x 10 IC

The Thang

Merkin Mile

  • 25 Merkins
  • Run 400m
  • Four times!!

Mosey to End Zone

Side Bar for the win

  • Grounded side plan, bring legs to a 45 degree angle
  • Pulse points out x 20 IC
  • Pulse point back x 20 IC
  • Small circles forward x 10 IC
  • Small circle backward x 10 IC
  • Big circle forward x 10 IC
  • Big circle backward x 10 IC
  • (flexed foot) Forward bicycle x 10 IC
  • (flexed foot) Backward bicycle x 10 IC
  • Rainbow taps x 10 IC
  • then FLIP to the other side

Stay in the EndZone

  • Bear Crawl (30 yards and mosey back)
  • Broad Jump (15 yards and mosey back)
  • Lunge Walk Right (30 yards)
  • Lunge Walk Left (30 yards back)
  • Repeat 4 rounds

Core DOWN

  • Freddie Mercuries x 10 IC
  • Freddie Fuxx x 10 IC
  • Big Boi Frogs x 10 IC
  • LBCs x 10 IC (feet on ground)
  • Hold 6 inches x 10 IC

COT

Prayer for today

Lord,

Be our guide and our protector on the endeavors that lay before us. Watch over us, protect us, and shield us safely back to our loved ones. Allow this weekend to safely fulfill our worldly needs. Keep the players that entertain us safe, healthy, and accepting of your result. Allow this weekend to be full of fun but never forgotten of God’s only son. We are here b/c of you sacrifice and serve your purpose till you call us home. Forgive us, love us, know us.

In your name we pray,

AMEN

That’s a wrap.

Lumbergh

Posted on

(01.21.23) – Forrest Gump has nothing on us!

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, One Cent, Blue Steel, Goon, Leprechaun

Conditions

Cold and foggy, the Portland way!

Warm up

  • 1200m lap
  • SSH x 15
  • 3rd Grade Exercise x 15
  • Daisy Pickers x 5 (each leg)
  • Quad Stretch x 5 (each leg)
  • Downward Dog x 5
  • Calf Stretch x 5 (each leg)
  • Slow High Knees x 10
  • SSH x 15

The Thang

Line the PAX up the endzone

Round 1:

  • 100 Freddie Mercuries
  • Sprint 100 yards and mosey back
  • 100 Flutter Kicks (HC)
  • Sprint 100 yards and mosey back
  • 50 Side Crunches (Each Side)
  • Sprint 100 yards and mosey back

Round 2: Head to the Bleachers

  • 50 Step Ups (25 each leg)
  • Sprint up the stairs and down the back side, return to original spot
  • 50 Squats
  • Sprint up the stairs and down the back side, return to original spot
  • 50 Monkey Humpers
  • Sprint up the stairs and down the back side, return to original spot

Round 3:

  • 100 LBX’s
  • Run 400m @ 100% pace
  • 75 LBC’s
  • Run 400m @ 75% pace
  • 50 Leg Raises
  • Run 400m @ 50% pace
  • 25 Big Bois
  • Run 400m @ 25% pace

COT

2023 Goal Check In

Check in with the PAX to see what is going right or challenged thus far with their goals. Also, looking to see if some don’t have any goals yet, help them to unlock potential.

That’s a wrap

-Lumbergh

Posted on

(12-30–22) Friday’s Finest Grinder

AO: Lightning Rod

QIC: Lumbergh

PAX: Leprechaun, Stray Cat, Danish, Goon, Red Curry

Conditions

Damp and warm, it’s a tropical heat wave!

Warm up

  • SSH x 20
  • 3rd Grade Exercise x 10
  • Scissor Arms x 10
  • Windshield Wipers x 10
  • Scissor Kicks 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

  • 30 Hold the Six x IC
  • 30 Figure Four LBCs x IC (both sides)

COT

The 5R framework for reflection

This framework developed by Bain et al. (for example 2002), focuses on five core stages, each addressing one aspect of reflection. By thinking about all 5 stages individually you will engage with all the essential components of reflection, enabling you to produce a critically engaged reflection based in your experience. This model can also be helpful for structuring reflective writing.

The 5 stages are:

  • Reporting of the context of the experience
  • Responding to the experience (observations, feelings, thoughts, etc.)
  • Relating the experience to knowledge and skills you already have
  • Reasoning about the significant factors/theory to explain the experience
  • Reconstructing your practice by planning future actions for a similar experience

As we wrap up the year, it’s important to take time to reflect on what transpired and react. As well as position yourself for the next year.

That’s a wrap

-Lumbergh

Posted on

(12.19.22) – Soft men cannot long walk with the Tao

AO: Lightning Rod

QIC: Walkman

PAX: Goon, Red Curry, Stray Cat, Free Lunch, Leprechaun

Conditions

35 and dry, Pax showed up in a great mood and Leprechaun was kind enough to gift me the Q today!

Warm up

  • Burpee/box jump/squat/merkin x 10
  • Neck Rolls x 10
  • Monkey Humpers x 10
  • Halo’s x 10
  • Daisy Pickers x 10
  • Imperial Walkers x 10
  • Third Grade x 10

The Thang

Mosey to the tiered hill by the track

10 factorial (10, 9, 8….1) with Rowes up and run down the hill. On each tier completed Rowes, Bonnie Blairs (EC), Merkins, Mountain climbers, jump squats.

Mosey to the Lightning Rod.

Jane Fonda x10, Side Squat x 10.

Bolt 45

Squats (High, mid, low) x 15, Merkin x 15, Bonnie Blair (HC) x 15

6MoM

  • 6 inch hold x 10
  • Frozen Freddies x 25
  • Plank w/ occasional sets of 5 merkins.

COT

I shared about a substack essay I thoroughly enjoyed and shared some quotes from it. The essay is here (behind a paywall), but the author’s substack in general is here (good free content too).

Soft Men cannot Long walk with the Tao

This is a core theme found across Lewis’ works. When in The Lion, the Witch and the Wardrobe, young Lucy travels to Narnia and first hears about Aslan the lion (and Christ-figure), and asks if, being a lion, he is “quite safe?” the sensibly baffled response she gets is “Safe?… Who said anything about safe? ‘Course he isn’t safe. But he’s good. He’s the King, I tell you.”

Aslan is an embodiment of ultimate virtue. That includes love, but also righteous anger – of Aquinas’ anger in service of proper justice, or Aristotle’s anger “at the right things and towards the right people, and also in the right way, at the right time, and for the right length of time” – and he never hides his powerful capacity for it, or indeed for violence. That he nonetheless consistently chooses to act with mercy and kindness is then a choice made only greater, and truer, by this fact.

Lacking the strength to ever display forcefulness, even when it is justified or, worse, necessary, is in no way inherent evidence of goodness. It only recalls Nietzsche’s amused quip: “Verily, I have often laughed at the weaklings who thought themselves good because they had no claws.”

-Walkman

Posted on

It started and ended with the Hill

QIC: Walkman

PAX: Danish, Lumbergh, Kiwi, Free Lunch, Jelly Fish, Stray Cat, Leprechaun

Conditions

65 and sweaty! Everyone arrived on time and we. Got. After it with my last Q.

Warm up

Mosied to 52nd and then down the road to the parking lot by the baseball field. I encouraged everyone to think about the things they’ve learned from F3 as we circled up for Monkey Humpers x 10, Slow High knees x10, Windmill x10, Imperial Walkers x10, Arm Scissors x10, neck rolls x 12, Third Grade x 10, Daisy Pickers x10.

The Thang

Mosied to the hill. Bear Crawl up, 30 merkins, jog down. Bear crawl up, 25 merkins, jog down. Repeato, decreasing merkins x 5 until finished. The pax was encouraged to shout out/share what they’ve learned from F3 each time they were at the bottom of the hill. Lots of good things shared! Accountability, Fit and Friended men turn outward, F does not stand for fellatio, etc etc.

Mosied to the blue bathroom building and grabbed some wall for wall sits + Cherry pickers x 15, Morrocan night clubs x 15, OHP x 15.

Mosied to the tennis courts (so Free Lunch didn’t die from hay fever) and Nur’d (backwards Run) to the other side, squats x 30, nur back, squats x 25, repeato, decreasing squats x 5 until finished.

Ran to the end of first court, Burpee’s x 5, ran back. Ran to end of second court, Burpee’s x 5., ran back. Ran to end of third court, Burpees x 10, Ran back. Ran to end of court, Burpees x 15, ran back.

6MoM

Frozen Freddies x 15

CoT

I Shared the most impactful things I’ve learned from F3 and we all shared the impacts they have had on our lives. Also shared that you don’t have to move to plant a new flag, I’m looking forward to coming back and finding many more around PDX!

I’ve loved my opportunity to grow and lead all of you, thank you men!

Walkman Out!

Posted on

(03/26/22) – Freeze Frame

AO: LavaField

QIC: Lumbergh (written by 2Chainz – out sick)

PAX: Stray Cat, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

Conditions

Mild, little damp, and a glimmer in every guy’s eye!!

Warm up

  • SSH x 25
  • Windmill x 15
  • Arm Scissors x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • Imperial Walkers x 15
  • Arm Circles x 15

The Thang

Mosey to the courtyard.

Hold wall sits for all exercises

  • Cherry Pickers x 12
  • Forward Arm Circles x 12
  • Backward Arm Circles x 12
  • Seal Claps x 12
  • OH Claps x 12

Mosey to the field.

Partner up, one partner holds frozen position while other partners knocks out reps. Then switch. Once one round of reps is completed by both partners, complete movement together.

Round 1:

  • Merkins x (10, 15, 20)
  • Frozen down merkin till partner 1 is done
  • Switch
  • Movement: Crab walk width of the field (football lines), mosey back, complete the remaining rounds

Mosey to courtyard. Repeat wall sit round above. Mosey back to field.

Round 2:

  • Squats x (10, 15, 20)
  • Frozen down squat till partner 1 is done
  • Switch
  • Movement: Lunge walk width of field (football lines), mosey back, complete the remaining rounds

Mosey to courtyard. Repeat wall sit round above. Mosey to the bleachers.

Round 3:

  • Dips x (10, 15, 20)
  • Frozen down dip till partner 1 is done
  • Switch
  • Movement: Bear crawl up stadium (on seats not stairs), side shuffle at top, mosey down stadium on stairs, complete the remaining rounds

Mosey back to endzone

  • LBCs x 15
  • Grounded LBCs x 15
  • Penguins x 15
  • Frozen 6 inches x 15

COT

Took a moment to share some personal updates on a family friend who is staring a grim outlook to a long fight with cancer. We were fortunate enough to pour into their family, namely the kiddo and take them with us on Spring Break. It was both great to see her enjoyment with my kids and having genuine fun. While it’s a tough road ahead and certainly will come with heartache, I’m grateful the God is at the center of the family and that undefinable faith will help them thru every day.

Make every day matter, tomorrow is never promised. My ask is simple, go home and hold your loved ones close and be better today than you were yesterday. Have a great weekend!

That’s a wrap,

Lumbergh