Tag: Lightning Rod

Posted on

Testosterone booster!

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Danish, Bunny, Samurai, Kiwi (FNG!), Sherpa (FNG!), Slash,

Conditions

38 and clear! Bring on the chilly dry Spring!

Warm up

Slow High Knees x 10

Arm Scissors x 10

Butt Kickers x 10

Windmill x 10

Imperial Walkers x 10

Third Grade Exercise x 10

Mosy to the platue hill by the track

The THANG

We all grabbed a rail at the bottom of the hill and spaced out. Completed the following exercises, first in a set of 5, then 10, then 15, then 20. We regrouped as a pax at the top of the hill and jogged down for a quick break in between sets.

Pull ups

Big Bois

Jog up the hill to the first plateau – Squat Jumps

Jog up the hill to the second plateau – Shoulder taps on the hard Count

Jog up the hill to the third plateau – Lunges on the hard count

Jog to the top of the hill – Merkins

Repeated OYO, starting back at 5, then 10, 15, and 20. Congrats to Slash and Danish who were able to finish before we mosied back to the rod.

6MOM

LBC x 25

Freddie x 12

Flutter Kicks x 13

LBX x 25

Moleskin

Shared that something I’d heard recently on a great podcast with a guy named Andrew Huberman who runs a sleep lab. He shared that ‘Testosterone makes effort feel good’. After hearing this I immediately thought of F3 and wondered how to best boost testosterone. Turns out one of the best ways is HiiT training. Several raging hard on jokes circled the group and will likely live with us forever now that we all have this curse of knowledge. F3 to start the day makes the rest of the effort of the day easier and rewarding. It sets the tone, and I love it.

Extra Testosterone brought to you today by Walkman

Posted on

(03.08.21) More than Marginal Gains


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Stray Cat, Walkman, Danish



CONDITIONS

Cool, crisp, dry morning at the Lightning Rod. 4 HIMs got in the work and now ready to take on the week!

Warm Up (Circle of Pain)

  • Mosey to Field
  • SSH x 15
  • Windmill x 10 IC
  • Imperial Walkers x 10 IC
  • Monkey Humpers x 10 IC

The THANG

> 4 stations of work (ladder down 10 reps from 50)

Station 1 (Center of the Field)

  • 50 Merkins
  • Mosey to Station 2

Station 2 (Parking Lot)

  • 50 Squat to side Crunch
  • Mosey to Station 3

Station 3 (Bench Courtyard)

  • 50 Box Jumps
  • Mosey to Station 4

Station 4 (Stadium Bleachers)

  • Tricep Dips
  • Mosey back to Station 1
  • Drop 10 reps and repeat stations, finish last round with 10 reps

6MOM

  • Small Flutter Kicks x 15 IC
  • Big Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Hold Six Inches
  • LBCs x 15 IC
  • LBX x 15 IC

Moleskin

In 2010, Dave Brailsford faced a tough job.

No British cyclist had ever won the Tour de France, but as the new General Manager and Performance Director for Team Sky (Great Britain’s professional cycling team), Brailsford was asked to change that.

His approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

They started by optimizing the things you might expect: the nutrition of riders, their weekly training program, the ergonomics of the bike seat, and the weight of the tires.

But Brailsford and his team didn’t stop there. They searched for 1 percent improvements in tiny areas that were overlooked by almost everyone else: discovering the pillow that offered the best sleep and taking it with them to hotels, testing for the most effective type of massage gel, and teaching riders the best way to wash their hands to avoid infection. They searched for 1 percent
improvements everywhere.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Us vs Stairs


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Herbie, Lumbergh, Slash, Samurai, Walkman



CONDITIONS

Cloudy and 41F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X20 Left, right jab

x20 Donkey Kicks (10 on each side)

x20 3rd grade exercise

x20 Thigh stretch (leg across other leg thangy, x10 each side)

x20 butterfly stretch

The Thang

Mosey to the 3 sets of stairs leading down to the track. Some chatter about all of our asses and thighs still being sore from Slash’s epic lunge beatdown on Wed. Announcement was made to LET ALL GAS OUT NOW because next exercise will be DANGEROUS if crop dusts are present.

Us vs Stairs

Pax line up at the top of the stairs in pairs of 2s. With each set of 2 behind the other set of 2. We all get down in bear crawl position.

Proceed to bear crawl down the stairs, giving pair in front a decent amount of lead time. Once the bottom is reached, clear out of the way of incoming PAX but do not get out of bearcrawl/plank position. Once all PAX are done, proceed to go up the stairs in reverse bear crawl making sure to give lead time to PAX in front. Once at the top again, repeat to go down.

We ended up struggling going up and reverse (it is a serious shoulder/tri beatdown), and most of us modified to go up facing foward about a third of the way through.

Short recovery and start of Arm Circuit

x20 arm circles

x20 seal claps

DORA

partner up and begin at one end of football field. One partner runs and other partner does exercise, reaching numbers below as a team. Plank/Squat til all pairs complete.

x200 Merkins (first 100 wide grip, second 100 t push ups)

x150 W supermanish exercise. Hands in front starting on floor, raising up with back, brings arms back into W shape, squeezing shoulder blades together, and concentrating on the back.

6MOM

No time left. We had a mishap with Slash coming back to courtyard. He stepped on a sprinkler and rolled his ankle pretty good. Walkman immediately lent him a shoulder, and Herbie later brought him an icepack. Great teamwork to help a fellow PAX. Lumbergh said NO MORE SHORTCUTS. Good lesson for this workout, and life as well. I agree.

Moleskin

We discussed my new job, and I just found out my company will allow almost all of us to be permanently remote both domestically and in approved locations internationally, Italy being one of them. My wife has been wanting to go back to Italy for awhile, and we may very well do that in the near future.

Lumbergh was recently promoted to a new role. Although he seems pumped, having to coordinate with colleagues in Germany has been difficult due to different timezones. We all gave him a big congrats.

Moment of silence for prayer/positivity.

Over and out,

Bunny

Posted on

(02.26.21) Franklin Mountain Summit


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Slash, Danish, Stray Cat, Bunny, Samurai, Herbie, Walkman



CONDITIONS

> 8 PAX strong this morning, casual 8 as Walkman defined it. Mellow 42 degrees, a little wet and windy, perfect way to summit the Franklin Mountain grinder!

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 20 IC

The THANG

As many rounds as possible before mosey back to LR for COT. Goal is 3 rounds.

  • Run to the Franklin Statue
  • 50 merkins
  • Run back to track and back up to Franklin Statue
  • 50 big bois
  • Run back to track and back up to Franklin Statue
  • 50 squats

Encouragement was rampant this morning, PAX was positive and kept moving! It’s a great to be alive and pushing thru a gasser of a beatdown.

Mosey back to LR!

6MOM

> Finished on the 6,

  • LBC x 20 IC

Moleskin

An unfit man is a slave to his lack of self-control

Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .

The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

> That’s a wrap, Lumbergh

Posted on

A man needs help to get right

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Sandbag, Samurai, Slash

Conditions

A cold clear 33 degrees met us this morning. Wet ground lead to some chilly fingertips!

Warm up

Mosied to the track and did 3/4 of a lap with some high knees, butt kickers, and skip jumps. Circled up in the end zone for Windmill x 12, Arm scissor x 12, Third Grade x 12, Imperial walkers x 12.

The THANG

Round 1: Bear Crawl / Broad Jumps alternating every 20 yards down the field. Everyone picked up the six when they finished, then we jogged back as a PAX.

Round 2: Same as above, adding 15 jump squats every 20 yards

Round 3: Same as above, switching to 10 merkins every 20 yards instead of jump squats.

Teamed up and grabbed a bar beside the track. One partner held plank while the other completed 10 pullups, 10 big bois, 10 decline real peter parkers, and then lunge walked across the track and back. Most teams completed ~3 rounds!

6MOM

Frozen Freddie Mercuries (a freddie with a pause to the four count on each side) – x 12

LBX x 25

Flutter Kick x 12

Repeated each.

Moleskin

YHC shared a testimonial of A man needing help to get right. I had a brutal week last week and it lead to some serious struggles this weekend. I skipped the workout Friday, when I Really needed it the most, and my weekend was depressed and anxious, something I don’t deal with in my life. I was excited for Monday because by then I knew I needed the pax and the pickup of a beatdown. And (spoiler alert) it worked. I’m in a much better place because of it. Lumbergh and Slash shared reinforcement of it being ok to feel, and to acknowledge that is actually a sign of strength. Sandbag shared along the same lines. Great pickup by the PAX!

Walkman

Posted on

Hello Kitty DOD


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Herbie, Stray Cat, Slash, Samurai



CONDITIONS

Slushy and 39F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X20 Left, right, left jab

x20 3rd grade exercise

x20 Donkey Kicks (10 on each side)

The Thang

Mosey up the street and back to courtyard. Lots of talk about the weather, and how long each of our power was out for.

Deck of Death

Hearts – Incline Merkins

Diamonds – Merkins

Spades – Mountain Climbers (4count)

Clubs – Dips

Jokers – shoulder taps

6MOM

x25 LBX

x20 flutter kicks

x25 LBC

Moleskin

We discussed being grateful for all that we have. Having no power for a few days definitely makes you appreciate how well you have it in this world. Most human beings in this world live everyday with no power, clean water etc. I think it is a good time to reflect on our relative privilege, and not be ashamed of it, but instead just be grateful and appreciate it.

Lumbergh is currently experiencing loss, and we took a final moment of silence for him for prayer or positive thoughts.

Over and out,

Bunny

Posted on

The cold never bothered me anyway

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Samurai, Bunny

Conditions

Chilly but dry, snow and ice on the ground kept us in the courtyard

Warm up

Sun Salutations x 10,

Warrior One Right leg, hands to heart center and left elbow to outside of right knee, open arms x 10, return to center, left elbow to inside of right knee, open arms x 10

Repeat with right leg

The THANG

Everyone grabbed a bench in the courtyard. Crab Laterals x 10, Real Peter Parkers x 10, Squat Stomps x 20.

Lunge walk to the ice/snow and back x2.

Side to side heel touches x 20, Freddie Mercuries x 10, LBC x 30, Potty breaks x 10.

Lunge walks to the ice/snow and back x2.

Repeated the circuit 3x.

Moleskin

Shared a recent experience of losing an employee and how we could have kept him if our leadership had been willing to be Vulnerable. We tend to think of vulnerability as a weakness – something we have to hide. As leaders, we feel that stoicism, and ‘having it all together’ is what our people need to see/feel. We feel this inclination as leaders, as men, and as Americans. It’s something the culture presses on us. However, it takes real strength to be willing to admit failings, flaws, challenges, etc. When you’re willing to share those realities with the people you lead, you can have more honest and candid conversations, and you can gain a lot of respect and credibility. We failed as a company and lost a great employee because we weren’t willing to be vulnerable from the top down. YHC believes that you cannot really lead without being vulnerable.

Sore Cores brought to you by Walkman

Posted on

The Winds of Winter


AO: >Lighting Rod

QIC: > Bunny

PAX: >Stray Cat



CONDITIONS

Windy and Snowy – 27F to start the day right

Warm Up (Circle of Pain) IC

x30 SSH

x20 Windmills

x20 3rd grade exercise

x20 Right, Left Jab

x40 Donkey Kicks (20 on each side)

x20 Monkey Humpers

The Thang

Just 2 of us managed to brave the Icy and Snowy conditions – we had some good chatter about the benefits of F3 in our lives. Stray Cat said, “No better way to appreciate the snow than what we are doing right now”. I agree.

Mosey to track

Dora – Partner up, running across the field and back

Team Totals:

100 Merkins

200 Sumo Squats

200 Lunges

Definitely noticed the weather making everything slower and harder – more energy expenditure

10 count

Mosey around the track, and back to courtyard.

6MOM

And we were out of time, 2 minutes over. Everything takes extra time in the snow.

Moleskin

I talked more about the importance of F3, and how positive it has been in our lives. It was nice to have a one-on-one for a bit. We also talked about how we found F3. I said I couldn’t let the pax in North Carolina see us with a few inches of snow and no post up – we made it happen.

Moment of silence for prayer and/or positive energy.

Over and out,

Bunny

Posted on

Hump Day


AO: >Lighting Rod

QIC: > Bunny

PAX: >Samurai, Lumbergh, Walkman, Stray Cat, Slash, Dockers



CONDITIONS

Dry and 35F to start the day right

Warm Up (Circle of Pain) IC

x30 SSH

x20 Windmills

x20 3rd grade exercise

x20 arm scissors

x20 Donkey Kicks (10 on each side)

x20 Slow High Knees

The Thang

Mosey to track

bear crawl down last 2 sets of steps to track

OYO – Start mosey on track

At 100 meters, stop for x20 Merkins, next 100 meters, stop for x20 jump squats, stop x19 Merkins, stop x19 jump squats etc.

Rinse and repeat until sets of 15 Merkins and Jump Squats complete

Mosey to endzone on FB field

OYO Lateral Lunges to 10 yards (switch sides every 10 yards), stop for 20 shoulder taps (easy count) – continue the length of the field

10 count

Arm Circuit IC (4 count) – x20 arm circles, x10 reverse arm circles, x20 seal claps, x20 overhead presses

6MOM

x30 LBX

Moleskin

We discussed approaching life with more intentionality. I talked about my struggles with organization and intention in different aspects of my life. F3, especially now that I am on Q, has really helped motivate me toward intentionality, and planning and organizing my life rather than letting it come to me. Lumbergh and Walkman talked about strategies, and the importance of doing things with intention in their own lives.

Lumbergh discussed planning at least one Fellowship/Fitness type event, or off-the-books get together. The polar plunge was a success, and he hopes to build on this momentum. It was good to have Dockers back for the day, who shared that now having 2 kids is definitely a major life change.

All in all, a good workout, and great camaraderie.

Moment of silence for prayer and/or positive energy.

Over and out,

Bunny

Posted on

(02.08.21) Super Bowl Shake-off


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Samurai, Danish, Stray Cat



CONDITIONS

> 4 solid HIMs overcame the Super Bowl influenced fartsack and started they day off right! Nice shake off session to get us loosen up from the weekend beatdown and Super Bowl indulgence. A little warm-up, a few extra stretches, and some strength/cardio work, finished with a little core!

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 25 IC

Mosey to the track. Stopped above the stairs for a quick stretch session. Arm across the chest (each arm), arms behind the head (each arm), and calf stretch on the stairs. Finished with a little mosey to the track and completed 5 inch worms (hand walk out, leg walk in)

The THANG

As many rounds as possible before mosey back to LR for COT.

  • Run 400 meters
  • 10 merkins
  • 20 squats
  • 30 big bois

While wrapping up our last round, we all took a pause to witness another launch of Space-X satellites (well, at least that’s what we hoped it was 🙂 ).

Mosey back to LR!

6MOM

> Finished on the 6,

  • Flutter Jacks x 20 IC
  • LBX x 20 IC
  • Pickle Pounders x 10 IC
  • Pickle Draggers x 10 IC

Moleskin

> Inspiration from “Pursuit of Happiness”

Will Smith in the “Pursuit of Happiness” addresses his son and says these words of guidance, “Don’t ever let someone tell you, you can’t do something. Not even me. You got a dream, you gotta protect it. People can’t do something themselves, they want tell you can’t do it. You want something, go get it. Period.”

> That’s a wrap, Lumbergh