Tag: lumbergh

Posted on

(1.7.22) Battle Buddies


AO: >Lightning Rod

QIC: > Walkman

PAX: > Herbie, Danish, Kiwi, Samurai, Bob Evans, Lumbergh, Slash, Steamy Nix



CONDITIONS

Thank the lord it was 50 degrees because it was WET. Poured on us the whole time but the liquid sunshine provided some great cooling for the beatdown.

Warm Up (Circle of Pain)

Warm up

  • Mosy to the track with our coupons, set the coupons on the goal line. Pax lined up for a six man run with one coupon. The coupon starts at the front, and is passed down the line until the last man has it, then the last man runs it to the front. Completed 2 laps then circled up for: Windmill, Third Grade Exercise, hammy stretch, Halo’s all x10.

The Thang

Partnered up and lined up on the goal line with one coupon per team. The team was responsible for moving the coupon to the other goal line.

Round 1: Lunge walk with coupon handoff every 5 yards. Every 20 yards stopped and the team completed 10 merkin squats (wheelbarrow position as a team, one member is doing merkins and the other is doing squats)

Round 2: Murder bunny (partner doing broad jumps) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 merkin squats.

Round 3: Rifle carry (partner just walking) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 Thrusters or squats. Raised the stakes – if a team missed a handoff, walked passed a line, or forgot to switch, they owed 5 penalty merkins. This increased communication on the teams and we only had 1 set of penalty merkins across all teams.

Round 4: Bear crawl with coupon drag, coupon switched every 5 yards. Every 20 yards, completed 10 big bois with coupon handoff. Penalty merkins in effect but the pax did great and nobody earned any.

We were tight for time, so started COT on the mosy, sorry everyone.

COT

YHC shared the adventures at The Grizzly – detailing the physical and mental challenges of the event and talking through the teamwork, external focus, and grit required to push through. Bob Evans and his physical preparation helped carry a lot of people, and Samurai’s attitude and mental toughness shined throughout the night. Great event that taught us a lot and I encourage everyone to consider one, and to prep for it accordingly.

Great work Men!

Walkman

Posted on

(01.03.22) – Faster than Rain

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Walkman, Herbie, Kiwi, Free Lunch

Conditions

Wet, wet, wet but north of 40 degrees, which was a nice change of pace lately!

Warm up

  • SSH x 20 IC
  • 3rd Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmills x 10 IC
  • Scissor Arms x 15 IC
  • SSH x 20

Mosey to track

The Thang

7 of Diamonds – Track Style (Burpees, Big Bois, Squats, Merkins)

Round 1 – Burpees

PAX Runs 400m (complete 7 Burpees) x 4

Round 2 – Big Bois

PAX Runs 400m (complete 14 Squats) x 4

Round 3 – Squats

PAX Runs 400m (complete 21 Big Bois) x 4

Round 4 – Merkins (not enough time to complete)

PAX Runs 400m (complete 28 Merkins) x 4

COT

3 tricks for setting–and sticking to–your New Year’s resolutions, according to career coaches

  • Ask Self Reflective Questions (What am I doing? Who am I with? How do I feel?) –> “Values are the bedrock on which you make decisions, when you rank these values – community, authenticity, faith, whatever they are – you can set goals based on those values.” – Susan Peppercorn
  • Focus on Smaller Goals
  • Find an accountability partner

https://www.cnbc.com/2021/12/31/how-to-crush-your-goals-in-the-new-year-according-to-career-coaches-.html

Posted on

(12.15.21) I’ll Take Core for 1000, Alex!!


AO: >Lightning Rod

QIC: > Lumbergh

PAX: > Slash, Bob Evans, Stray Cat, Free Lunch, Steamy Nix, Herbie



CONDITIONS

Snowy I Hope~! Nope.

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • Windmill x 10 IC
  • Scissor Arm x 10 IC
  • Third Grade Exercise x 10 IC
  • Slow High Knees x 10 IC
  • Countdown from 5 single leg hamstring stretch, then switch
  • Countdown from 5 Quad stretch, then switch
  • Countdown from 5 calf stretch, then switch, walk feet to hands

The THANG

Partner up the PAX, line up on the endzone, repeat the below

ROUND 1

  • Partner 1 – Big Bois till Partner 2 returns
  • Partner 2 – Bear Crawl to 25 yard line and mosey back
  • Round complete after 250 Big Bois completed

ROUND 2

  • Partner 1 – Leg Raises till Partner 2 returns
  • Partner 2 – Broad Jump to 25 yard line and mosey back
  • Round complete after 250 Leg Raises completed

ROUND 3

  • Partner 1 – American Hammers till Partner 2 returns
  • Partner 2 – Lunge Walk to 25 yard line and mosey back
  • Round complete after 250 American Hammers completed

ROUND 4

  • Partner 1 – Reverse Snow Angels till Partner 2 returns
  • Partner 2 – Side Lunge Walk (switching halfway) to 25 yard line and mosey back
  • Round complete after 250 Reverse Snow Angels completed

Mosey back to LR!

Moleskin

Tips to prevent holiday stress and depression

When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

  1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones for other reasons, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
  2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.If you’re feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns. Try reaching out with a text, a call or a video chat.Volunteering your time or doing something to help others also is a good way to lift your spirits and broaden your friendships. For example, consider dropping off a meal and dessert at a friend’s home during the holidays.
  3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children or other relatives can’t come to your home, find new ways to celebrate together, such as sharing pictures, emails or videos. Or meet virtually on a video call. Even though your holiday plans may look different this year, you can find ways to celebrate.
  4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
  5. Stick to a budget. Before you do your gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts.Try these alternatives:
    • Donate to a charity in someone’s name.
    • Give homemade gifts.
    • Start a family gift exchange.
  6. Plan ahead. Set aside specific days for shopping, baking, connecting with friends and other activities. Consider whether you can shop online for any of your items. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for meal prep and cleanup.
  7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
  8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.Try these suggestions:
    • Have a healthy snack before holiday meals so that you don’t go overboard on sweets, cheese or drinks.
    • Eat healthy meals.
    • Get plenty of sleep.
    • Include regular physical activity in your daily routine.
    • Try deep-breathing exercises, meditation or yoga.
    • Avoid excessive tobacco, alcohol and drug use.
    • Be aware of how the information culture can produce undue stress, and adjust the time you spend reading news and social media as you see fit.
  9. Take a breather. Make some time for yourself. Find an activity you enjoy. Take a break by yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.Some options may include:
    • Taking a walk at night and stargazing
    • Listening to soothing music
    • Reading a book
  10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays

Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

> That’s a wrap, Lumbergh

Posted on

(12.13.21) The Valley of the Shadow


AO: >Lightning Rod

QIC: > Ghost

PAX: > Stray Cat, Kiwi, Herbie



CONDITIONS

Dry and cold

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Halos x 10 IC
  • Windmill x 10 IC
  • Hillbillies x 8 IC
  • Imperial Walkers x 8 IC

The THANG

Mosey to track N end zone

Warm Up

20 yard square – jog, shuffle, backpedal, shuffle X 3 OYO

ROUND 2

General progression is back and forth across field and up bleechers on west side and up steps on NE side.

  • Station 1: rows x5
  • Station 2 run up stairs in NE corner – ground touch squats x5
  • Station 3 (run back down to endzone): backpeddle to goalpost
  • Station 4 merkins x5
  • Station 5 bear crawl to sideline
  • Station 6 dips x5 at bottom of bleechers (north side)
  • Station 7 mountain climbers at tops of the bleechers x5 hard count
  • Station 8 back to endzone – broad jump to goal post, bear crawl to opposite sideline
  • Repeat adding 5 more reps to each exercise for time

6MoM

  • 30 scissor legs
  • 10 frozen freddies

COT

How to look out for the least of these. PAX considered those in their lives who are overlooked or under-appreciated, especially over the holidays. We considered how we can be intentional about giving attention to those people.

> Ghost out

Posted on

Battle Buddy


AO: >The Gauntlet

QIC: > Walkman

PAX: > Walkman



CONDITIONS

34 and damp! Quarter inch of ice greeted me on the car windows. But clear skies lead to a great workout. Solo was a great mental exercise!

Warm Up (Circle of Pain)

Running solo, YHC jogged a lap, completed scissor arms x 10, neck rolls x 10, windmill x10, Third Grade Exercise x 10, hammy stretch x 10.

The THANG

Ran 2.5 miles doing one lap, 10 merkins, 10 GT Squats, and side leg lifts x 20 with 20 second hold on each side, reapeato.

Plank x 60, side plank x 30 ea till time.

Moleskin

Don’t worry, I saved the real battle buddy beatdown for my next Q, and I’ll share my CoT about year end at that time too 🙂

Walkman

Posted on

(12.11.21) Hurricane Mania


AO: >LavaField

QIC: > Lumbergh

PAX: > Stray Cat, Ghost, Slumberkins



CONDITIONS

Wet wet wet!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Monkey Humpers x 10 IC
  • Windmill x 10 IC
  • Scissor Arms x 10 IC
  • Third Grade Exercise x 10 IC
  • Imperial Walkers x 10 IC
  • Countdown from 5 single leg hamstring stretch, then switch
  • Countdown from 5 Quad stretch, then switch
  • Countdown from 5 calf stretch, then switch, walk feet to hands

The THANG

Round 1

Starting on the endzone

  • 25 yard gassers to 100 yards OYO

ROUND 2

  • Bataan Bear Crawls
  • PAX bear crawls
  • Q drops and does 5 burpees, then runs to the next HIM up and taps them
  • Keep going till every HIM does 5 burpees (six yells recover)

ROUND 3

  • Station 1: Run a lap around the parking lot
  • Station 2 (back of stadium): Rifle Carry Coupon up the stairs
  • Station 3 (at the top of the stadium): 20 Curls, 10 Squat Thrusters (with block), 10 Rows
  • Station 4 (back down the stairs): Racked mosey down the stairs, drop block at the base of stairs climbed up
  • Station 5 (Parking lot): 25 yard lunge walk
  • Station 6 (Parking lot): 25 yard broad jump
  • Repeat for time

6MoM

  • 20 Block Up Leg Raises
  • 20 Big Bois (feet in block)
  • 20 LBCs

Moleskin

Tomorrow is never promised, reflect on today, What is one thing you are grateful for right now?

> That’s a wrap, Lumbergh

Posted on

(12.10.21) Plant the COUPON


AO: >Lightning Rod

QIC: > Lumbergh

PAX: > Kiwi, Herbie, Steamy Nix, Slash



CONDITIONS

Nice 40 degree start to the day, ground damp but skies were mostly clear for the beatdown.

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Grab your coupon and mosey to the field
  • Windmill x 10 IC
  • Scissor Arm x 10 IC
  • Third Grade Exercise x 10 IC
  • Slow High Knees x 10 IC
  • Countdown from 5 single leg hamstring stretch, then switch
  • Countdown from 5 Quad stretch, then switch
  • Countdown from 5 calf stretch, then switch, walk feet to hands

The THANG

Round 1

Starting on the endzone, repeat the below

  • 25 curls
  • Rifle carry 100 yards
  • 25 curls
  • Carry the block (dealers choice)
  • Repeat twice
  • Run 400 meters
  • Hold plank to the PAX arrives

ROUND 2

  • 25 OH Presses
  • Rifle carry 100 yards
  • 25 OH Presses
  • Carry block (dealers choice)
  • Repeat twice
  • Run 400 meters
  • Hold plank to the PAX arrives

ROUND 3

  • 25 Block Up Leg Raises
  • Rifle carry 100 yards
  • 25 Block Up Leg Raises
  • Carry block (dealers choice)
  • Repeat twice
  • Run 400 meters
  • Until the six is in, LBCs x 10 IC, Flutter Kicks x 10 IC, Flutter Jacks x 10 IC, LBCs (heals planted) x 10 IC

Mosey back to LR!

Moleskin

Today its simple:

Love your family. Spend time, Be Kind, & Serve One Another. Make no room for Regrets. Tomorrow is not promised & today is short. Go cease it!

> That’s a wrap, Lumbergh

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

(11.20.21) – Rocked you to the CORE!

AO: LavaField

QIC: Lumbergh

PAX: Samuari, Slumberkins, 2 Chainz

Conditions

Dry and crisp fall day. Beautiful start to the day.

Warm up

  • Run 400 meters
  • 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
  • Hamstring Toe Touch (Single Leg) x 5 IC
  • Simple Quad Stretch x OYO

The Thang

Mosey to the endzone

ROUND 1

  • Start on the endzone, mosey to the 10 yard line and back
  • 5 Big Bois
  • Run to the 20 yard line and back
  • 10 Big Bois
  • Repeat, adding 10 yards each time and 5 reps
  • Stopping after a 100 yards and 50 Big Bois

ROUND 2

  • Dead Bugs (Hard Count only going to the 50)

ROUND 3

  • LBXs (Hard Count)

Mosey back to the end zone

COT

A man must be sharpened like a knife blade

Both a man and a knife are made to cut, but neither can be Effective until properly honed.

A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-Effective as a Leader and ill-Prepared for the Obstacles he will face in his life.

Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with Leadership . The HIM acts as the Stone to the younger man’s Blade , providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

That’s a wrap

-Lumbergh

Posted on

(11.18.21) SUH-Plex


AO: >Gauntlet

QIC: > Lumbergh

PAX: > Kiwi, Stray Cat, Free Lunch



CONDITIONS

> Cool, breezy, and still dark. Stars were still out, as the PAX got after a lung buster of a beatdown

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 sidelines.

The THANG

As many rounds as possible before mosey back to Endzone 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 400 meters
  • 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 Squats and run to the other side of the field and back, 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

ROUND 3

Each PAX completes the below, while the others do 10 Side Floor Press (each side) and run to the other side of the field and back, continue till it’s your turn

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

ROUND 4 (we didn’t make it to this one)

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

  • 25 Block Up Leg Raises
  • Run 400 meters
  • Tag the next man to start
  • Round 2 complete when Q finishes and calls recovery

Mosey back to Endzone!

6MOM

> Finished on the 6,

  • Big Bois x 30 IC

Moleskin

What would you tell your younger self?

Recently I came across a post from NFL football player and Portland native, Ndamukong Suh. He said knowing what I’ve learned now and what it takes to be a success, if he knew he wouldn’t make it to the NFL and needed to find a new path, what would he tell his younger self?

  1. Build Relationships with purpose. Don’t be afraid to find mentors. Everybody needs a guide. Align yourself with like minded peers, who have long term goals that match yours. Hard work gets you ahead, if it’s shared with the right people.
  2. Become self sustainable. Freedom is defining your own future. If you’re in debt or hitching your success to someone else, that choice disappears. Take help when needed, but make sure you aren’t totally relying on others to achieve your goals.
  3. Be passionate about what you do. Find something you’d love doing, even without the paycheck. Would you wake up excited and committed to do this thing if you weren’t worrying about money? For me, this would be construction.
  4. Have an employer mindset. Start as an employee, become an employer. The jump from employee to employer is the gap between a paycheck and ownership. If you focus on the employer mindset from the start, you’ll be learning everything you need to make that move.
  5. Integrity above all else. Integrity is about reliability, follow through, and execution. Be reliable and eventually you’ll become invaluable. Follow through on your promises and you’ll be trusted. Execute well and you’ll get more responsibility.
  6. Patience in all aspects of life. This was the greatest lesson from my time with Buffett. I was a very impatient youth until I realized it’s the long term that matters. Being patient means being forward thinking, living in the present to plan for the future.

> That’s a wrap, Lumbergh