Tag: Lightning Rod

Posted on

(12.03.21) When Life Gives You Lemons…


AO: >Lightning Rod

QIC: > Lumbergh

PAX: > Steamy Nix, Free Lunch, Stray Cat, Kiwi, Ghost



CONDITIONS

> Cold and crisp gloomy day, perfect winter beatdown weather.

Warm Up (Circle of Pain)

  • 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

Mosey to the track.

The THANG

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

ROUND 1

Each PAX completes the below, while the others do 10 Merkins and run to the other side of the field and back, continue till it’s your turn

  • 25 curls
  • Run up the grass hill and back to the PAX
  • Tag the next man to start
  • Round 1 complete when Q finishes and calls recovery

ROUND 2

Each PAX completes the below, while the others do 10 Dips and run up the stadium and down, continue till it’s your turn

  • 25 OH Presses
  • Run 400 meters
  • Tag the next man to start
  • Round 2 complete when Q finishes and calls recovery

Mosey back to LR!

6MOM

> Finished on the 6,

  • Big Bois x 30 IC

Moleskin

Recently I went to a church team night for those who serve/volunteer. Our head pastor spoke on Time management, in efforts to help us find ‘more’ time to use towards purpose.

Manage your time for maximum impact

You actually need to enjoy your ever day life. Live with a purpose and meaning. Have healthy relationships with people and God. Right now people are overwhelmed, overworked, and overcommitted. We come up with almost every reason to justify it too. “But you know what excuses do? The kill hopes, dreams, and goals. Eliminate the excuses, and you start to move forward, because you can make excuses or you can make progress, but you can’t make both.”

Tool:

Calendar your big rocks first. If you start with your biggest priorities, it gets your best you, there is always a place for the littler things once you tackle these but not alternatively.

Teacher analogy: Place sand into jar, followed by smallest rocks, then slightly bigger rocks, then larger, finally three big rocks. There is no room for them. If you flip the script, start with the big rocks and work your way back thru the list, everything fits. Consider this application in your life, equating those rocks to your goals/priorities/people and see how your life can change!

> That’s a wrap, Lumbergh

Posted on

(11.08.21) – Parking Lot Pounder

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Walkman, Steamy Nix, Free Lunch, Kiwi, Samurai

Conditions

Steamy cold morning! First beatdown of the fall in the 30s.

Warm up

  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • 3rd Grade Exercise x 10 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 10 IC
  • Halos x 10 IC

The Thang

Mosey to the parking lot by the stadium with coupon

  • Start at the top of the lot
  • 5 curls, 5 squats, 5 OH presses, 5 Block up leg raises
  • Run to the bottom
  • 5 burpees
  • Run back to the top, add 5 reps (each round)
  • Repeat (top of the ladder is 5 rounds, then begin dropping 5 reps each round)

Mosey to the Lightning Rod

6MoM

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

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

(11.03.21) – Flat Tire Foley

AO: Lightning Rod

QIC: Lumbergh

PAX: Free Lunch, Dockers, Danish

Conditions

Surprisingly dry day!

Warm up

  • SSH x 25 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Fast High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmill x 15 IC

The Thang

Mosey to the football field. Each round PAX adds a new exercise and increases that movements reps by 5 more than the previous round.

  • 5 Burpees, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, 50 SSH, Run to the other endzone and back

Mosey back to the Lightning Rod

6MoM

  • 10 Flutter Kicks x IC
  • 10 Flutter Jacks x IC
  • 10 Scissor Kicks x IC

COT

Simple ask, went around the circle and shared a personal anecdote of something we’ve experienced recently. Topics such as, God’s plan in even the smallest of moments/things, Importance of sleep, Making time for self development/health, Joy of working on something bigger than your job/role/responsibility and the value you pull from it.

Challenge yourself today to reflect!

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

Posted on

(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

8.9.2021- 3M Core 10-4 Murder Bunny Go Time (w/ Coupons)


AO: 

Lightning Rod

QIC: 

Free Lunch

PAX: 

 Danish, Ghost, Kiwi, Whitney, Lumbergh, Walkman, welcomed FNG- Burn Deck

Conditions: 

57 and overcast, excellent

Warm Up: 

Side Straddle Hops x25, 3rd Graders x15, Windmills x15, Quad Stretch 10 count, Hammy Stretch 10 count

Mosey to the field by tennis courts

The Thang:

Starting at bottom of hill

10 point Coupon lift x4

Murder Bunnies up the hill to the “M” (orange cones laid out 30yds apart in a capital M). Leave coupon at top of hill.

Do first Core exercise in GOOD FORM TO EXHAUSTION. Exhaustion defined as when you break form continually or must stop to rest outside of form

Core Workouts to Exhaustion:

Big Boys,

Plank Tick Tocks (aka Plank Hip Dips)

V-ups

Flutter Kicks

Run the M three times

SPRINT (up the M)

BACK PEDAL (to the middle of M)

1 LEG JUMPS- (to top go M, broad jump lead and land on same leg, no steps forward,                    switch legs)

SPRINT- (down the M)

BEAR CRAWL- across and repeat two more time

Rifle Carry coupon down the hill

Repeat  but move on to next Core Exercise to exhaustion

Mosey back to Lightning Rod-  2 min. AMRAP pushups diamond to regular to wide- in GOOD FORM, full arm extension, chest all the way down, butt stays up, feet together, move to knees instead of breaking form.Music: “Let it all Go” Beats Antique and Preservation Hall Jazz Band

COT: 

Take a moment to think of something that you are holding onto that no longer serves you. What next step you can take to let it go, however small. Also think about what you will put in it’s place that does serve you.

Posted on

(07.31.21) – Coupons….again

AO: Lava Field

QIC: 2 – Chainz

PAX: Stray Cat, Samurai, Lumbergh, Slash, Slumberkins

Conditions

Slightly overcast and a touch sticky, perfect opportunity to get our sweat on.

Warm up

Some early chatter about 5 Q’s straight with coupons. Couldn’t let the men down.

One lap mosey

  • SSH x 25 IC
  • Windmills x 15 IC
  • SSH x 20 IC
  • Third Grade Exercises x 15 IC
  • SSH x 15 IC
  • Scissor Arms x 15 IC
  • mosey to breezeway and grab some wall
  • Little Bitty Arm Circles x 10 IC (FWD/BWD)
  • Cherry Pickers x 15 IC
  • Seal claps x 10 IC
  • Overhead claps x 10 IC
  • Dive bombers x 10 IC (down-out-back-up)
  • Merkins x 10 IC (hold at bottom for 2/3)

The Thang

Repeat each circuit 4 times. 12 Reps of each exercise.

If done early pick up the six.

ROUND 1

Decline Merkins, Lunges, Flutter Kicks

Travel: Broad Jumps across the field (short direction)

Perform all exercises on the other side. Repeat until you’ve completed the circuit 4 times. 

ROUND 2

Block Curls, Block Squats, Big Bois

Travel: Rifle Carry — down and back across the field (short direction)

Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.

ROUND 3

Release Merkins, Jump Squats, American Hammer

Travel: Bear Crawl 1/2 way across the field (short direction). 

Perform all exercises at each stopping point. Repeat until you’ve completed the circuit 4 times.

We got in one round and had to call it due to the time.

Finished round one in center off field so moved straight to 6MOM

6MoM

  • LBC, Flutter kicks, planche pulses , side sit-ups

COT

Pride and it’s dangers

Pride can be a damaging trait. It makes it hard for us to see and admit mistakes, it puts unnecessary pressure on our relationship, and openly demonstrates a lack of care for others. Pride will also prevent us from asking for help when we need it most.

Slash – Pride can manifest itself in our reaction to our M. Try to take just a couple seconds to pause before responding to let that initial defensive reaction pass. 

Lumbergh – outside pressures and having to keep our pride in check at work can cause pent up emotional releases towards our closest relationships, specifically our families. .When you sense the change try to separate yourself from the situation rather than reacting in the moment. 

Slumberkins – had an opportunity to check his pride recently and was able to turn it into a learning moment. 

Stray cat – as he has grown in his career he has learned to respond by assuming he is wrong even when he might be right and allow himself the time to do the research and then respond with facts not emotions.

Appreciate the VQ support out there!

-2-Chainz

Posted on

(07.30.21) – It’s just 5 rounds, bro!!

AO: Lightning Rod

QIC: Lumbergh

PAX: Stray Cat, Free Lunch, Samurai, Kiwi

Conditions

Warm and balmy start to the day. Felt like Florida!

Warm up

  • SSH x 10 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Big Flutter Kicks x 10 IC
  • Scissor Kicks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC (toes point in, toes straight ahead, toes point out)

The Thang

Mosey to the grass hill

ROUND 1

  • Start at the bottom of the hill
  • 1 Coupon Curl
  • Murder Bunny to the top
  • 2 Coupon Curls
  • Rifle Carry down
  • 3 Coupon Curls
  • Murder Bunny to the top
  • 4 Coupon Curls
  • Rifle Carry down
  • 5 Coupon Curls

ROUND 2

  • Start at the bottom of the hill
  • 5 Coupon Curls, 1 Coupon Squat
  • Murder Bunny to the top
  • 5 Coupon Curls, 2 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 3 Coupon Squats
  • Murder Bunny to the top
  • 5 Coupon Curls, 4 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats

ROUND 3

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 1 Coupon Row
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 2 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 3 Coupon Rows
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 4 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows

ROUND 4

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 1 Coupon Swing
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 2 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 3 Coupon Swings
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 4 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings

ROUND 5

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 1 OH Press
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 2 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 3 OH Presses
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 4 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 5 OH Presses

Mosey back to the LR

6MoM

  • 20 Leg Raises x IC EC

COT

Accountability and Mentorship

As iron sharpens iron,
    so one person sharpens another. Proverbs 27:17

Iron by itself will rust, become impossible to use, however with friction and effort from other iron, it can be sharpened.

The point of this message is we can’t go at this alone, we need others in our life to improve ourselves, just as others need us to be better. Lock shields, bare all, get skin in the game, and be honest about it. Your Level of health is directly related to your level of honesty. Admitting our weaknesses and being transparent is the true sign of strength. We know what it takes to meet our goals but are we always honest? My challenge to each of you is to look inward and see what it takes to unlock this level of honesty so that you can achieve your goals.

That’s a wrap

-Lumbergh

Posted on

Queen

AO: Lightning Rod

QIC: Walkman

PAX: Ghost, Kiwi, Danish, Free Lunch, Stray Cat

Conditions

58F and a bit overcast, nice and cool for a sweaty beatdown. Danish had to make a run for the Port O’ Potty but met us at the Tennis courts just in time for the Thang.

Warm up

Windmill x 10

Slow High Knees x 10

Third Grade Exercise x 10

Imperial Walker x 10

Mosie to the corner and did burpee/box jump/merkin combo’s OYO, sets of 10, 8, 6.

Mosied to the tennis court.

The Thang

We paired up and while one person ran a leg of a gasser, the other would perform an exercise. Upon return, they’d switch, and the next person would run one line further on the tennis court. This continued all the way down and back for a total of 7 Gassers per exercise. Completed:

Bonnie Blairs

Merkins

Big Bois

Switched it up and the ‘gasser’. became a lunge walk while partners held plank. This one was long and slow and hard and the Pax pushed to finish in time! Good form demo by Free Lunch as we all learned how to swing our opposite arm up for lunges.

COT

We discussed the concept of ‘Queen’ and how it’s impossible to out ‘King’ it. Building good diet habits take time, and requires laying individual bricks. Free Lunch shared his concept of ‘raising the floor’, which is a great perspective to have around building habits that stick. Cheat days, setting a standard and setting up some sort of feedback loops (lb’s are easy at first) are critical as well.

Great work everyone – Walkman.

Posted on

6/23/2021 – Breathe in….

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Giggles, Kiwi, Samurai, Beach Bum, Quads, Ghost

Conditions

A balmy 65 as YHC made it just in time due to some gastrointestinal distress.

Warm up

We started with an eleven minute guided Wim Hof breathing exercise. Then we Bear Crawl Batoned to the tennis courts. This is a six man run where everyone is bear crawling, and the last person stops to do 5 burpees before running to the front of the bear crawl train. I blame beach bum for bringing this into our local exicon.

The Thang

We split into two groups on each side of the tennis court. We fish boned our way down and back. Completed a set of cave dwellers (gorilla walk or bear crawl with 5,10,15, and 20 merkins at each court, no standing up) on the way down and on the way back Frog Jumped with (3) squat jumps at each line. YHC had initially though of 5/10/15/20 squat jumps but it runs out (3) was plenty! Then completed another set of high intensity fish bones down and back. Mosied slowly back to the rod as we caught our breath.

Mosey to LR

Completed another 11 minute guided Wim Hof breathing exercise.

COT

I shared that I had been in Denver the weekend before, attending the memorial of my friend who took his own life recently, Tom Zimmer. We also helped clean out his house alongside his family. It was an intense, emotional, and hard weekend that was cathartic for many. At the memorial, many people shared stories and perspective on Tom. One thing stood out to me that I wanted to share with the PAX. Tom worked with a guy named Townsend Warlod (one of the coolest names ever yea?) in a program built around creating your exceptional life. Townsend learned of Tom’s death and reached out to his parents, and shared with them a ‘Declaration’ that Tom had written, affirming himself and his unique talents/perspective. It was shared openly at the Memorial and was title ‘On Becoming Tom Zimmer.’ It was deeply moving, and while I don’t feel comfortable reposting it online, I will share my two favorite take aways as I did in the CoT:

  • No one should be expected to know exactly what I want or need. So tell them.
  • I don’t owe a long term duty to what doesn’t serve me.

Big thanks to the PAX for letting me share something deeply personal and moving, loved the support.

Walkman