Tag: 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

(10.30.21) – Courtyard Clockwork

AO: LavaField

QIC: Lumbergh

PAX: Herbie, Slumberkins

Conditions

Dry and windy with the early sun rising overhead.

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
  • Simple Quad Stretch x OYO

The Thang

Mosey to the courtyard

  • Start at one corner
  • One curl
  • Rifle carry to the next corner (long way)
  • One weighted squat
  • Weighted lunge walk (short way)
  • One Overhead Press
  • Rifle Carry to the next corner (long way)
  • One leg raise (while block pressed up)
  • Shoulder rack to other corner
  • Repeat, adding 5 reps each round (Round 1 one rep, Round 2 five reps, Round 3 ten reps, Round 4 fifteen reps)
  • After 4 rounds, PAX does a mosey lap around the courtyard, wall sit until six is in
  • Repeat rounds but start at twenty reps, adding 5 reps each round (eliminate the rifle carrys in this cycle)

Mosey back to the end zone

6MoM

  • 20 LBCs x IC
  • 20 Flutter Jacks x IC
  • 20 Flutter Kicks x IC
  • 10 American Hammers x IC
  • 20 Big Bois x IC EC
  • 10 Frozen Glute Bridge x IC

COT

Prayer for today

Dear Heavenly Father,

I struggle with worry. So many times throughout my day I catch myself thinking about my problems. I know focusing on my troubles isn’t healthy, but I can’t seem to stop worrying no matter how hard I try. Help me put an end to worry in my life and find peace through Jesus.

Lord, I choose to let my mind dwell in your goodness today. When I start worrying again, help me turn my thoughts back to you by reminding me of your promises. Jesus gave us his peace so that we could live free from worry. John 14:27 says, “Peace I leave with you; my peace I give you.” Let the peace of Jesus overflow in my life. His peace is more powerful than my worrying.

When the cares of my heart are many, I will turn to you. I will rest in your presence and let your Holy Spirit comfort me. Thank you for your Word that says I don’t have to worry about anything. (Philippians 4:6)

In Jesus’ Name I pray, Amen.

That’s a wrap

-Lumbergh

Posted on

(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

Posted on

(10.11.21) – Howdy Partner

AO: Lightning Rod

QIC: Ghost

PAX: Walkman, Slumberkins, Free Lunch

Conditions

cold, clear, frosty, 40 degrees

Warm up

  • SSH x 20
  • scissor arms x 10
  • 3rd grade exercise x 10
  • Hillbillies x 10
  • Windmills x 12

Mosey to track by way of 51st

The Thang

  • Partner exercises
    • 200 dips total – partner runs up stairs one time
    • 400 squats – partner does 15 yd bear crawl and 15 yd crawl bear back
    • 150 rows – partner does 10 big boys
    • 100 merkins – partner runs around grass at flag pole

MoM

  • box cutters x 12
  • frozen freddy mercury’s x 20

COT

Adventure

I shared about how I want to think more about how to introduce adventure/novelty into the lives of the people around me. I tend to think about adventures as a tool for getting myself out of ruts, but not about the needs of the people around me that I’m leading or supporting. Attending Fall Camp ancestral skills gathering helped me see some ways that my “wildest” child could get out of some of his behavioral ruts by being in a new space/environment.

Walkman shared about how he thinks about planning the spaces/events that his daughter will experience. Slumberkins talked about wanting to get himself and his children outdoors more, maybe camping or skiing. Free Lunch shared about realizing that his family had just experienced a big adventure in moving to a new house.

Posted on

(10.1.21) – OCTOBER BLEECHERS

AO: Lightning Rod

QIC: StrayCat

PAX: Kiwi, Slash

Conditions

Wet, dark and cool but not raining

Warm up

  • SSH x 20
  • Halo x 10
  • Picklebomber x 7
  • Oil Derrick x 8 each side
  • A few Hardstyle big boys

Mosey to track

The Thang

  • 50 yd crab walk
  • 50 yd bear crawl
  • 10 rows
  • 10 diamond merkins
  • run up stairs to the top of the south side of the field
  • 10 jump squats
  • Run up and down all the bleachers and stairs at the Facility
  • Repeat for time

Run back to the Flag and do three Superman Back Extensions for a 10 count each

COT

Work and Family Balance

I shared about how I regret all the time I’m spending away from my family and F3 for work commitments. I shared how my health has suffered from not being in my normal routine, and how much I miss my Family, friends and F3.

I have a lot more work and trips coming up this year, but I’m determined to continue to work out while traveling. I’ll need some accountability with this. I’m also determined to set better boundaries at work to prevent this from occurring in the the future.

Posted on

(09.28.21) – ACCOUNT for all the Rounds

AO: Gaunlet

QIC: Lumbergh

PAX: Herbie, Free Lunch

Conditions

A bit damp, a bit gloomy, a perfect day for a beatdown

Warm up

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

Mosey to track (lined up with the end zone)

The Thang

Round 1

  • Run 400 meters
  • Bear Crawl 25 yards (side bear, side bear opposite way, crawl bear)
  • 25 Peter Parkers (first 2 rounds stay down, second two rounds do the merkin and knee to elbow in the up position)
  • Rinse and repeat for a 100 yards

Round 2

  • Split Leg Lunge Walk 25 yards (side lunge, side lunge opposite way, reversal lunge)
  • 25 Bonnie Blairs (50 easy count)
  • Rinse and repeat for a 100 yards

Round 3

  • Broad Jumps 25 yards
  • 25 X-factors (50 easy count)
  • Rinse and repeat for a 100 yards

COT

Measures of Accountability

Standards

True Accountability starts with a Standard, which is an objective measure of performance or behavior. To be Effective, it must be inarguable. If it contains any subjective wiggle-room then it is not a Standard.

A good example of an objective and inarguable Standard is the LBZ, a man’s daily weight and FUPA as provided by his properly calibrated bathroom scale and two-dollar tape measure. My pants might lie to me and the mirror will tell me what I want it to say, but there is no bargaining with the LBZ–it is either higher today than it was yesterday, or it isn’t.

Enforcement

Enforcement is an external force that applies a Standard. A Standard without Enforcement is like a nail without a hammer. It avails nothing. Enforcement requires the intercession of another person to measure one’s actual performance or behavior against the Standard he previously agreed to set for it. No man can hold himself Accountable. If that were possible people would not need Accountability to maintain desirable performance and behavior. We would all just simply straighten ourselves out and fly right. While self-correction might work for a moral failure it can’t work for a Blind Spot. A Blind Spot is a nail that needs a hammer.

Without Enforcement, a man’s Blind Spots will lead him to continually lower his own Standards to meet his own declining performance until both meet at the bedrock of his life. Knowing that, the HIM relies on Enforcement to arrest this free-fall as early as possible so that he may get back on track as quickly as possible. This requires another man to cover your Blind Spots for you by watching you step on the scale or inspecting your computer to see what you’ve been looking at.

Lately, I’ve been approached by several PAX for several reasons, advice, complaints, distaste, support, etc. My point with the message today, is to remind all of us our mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We must first trust each other to support each other, we have to honor positive intent but also need to be very clear what our personal goals are and how they might differ than the mission of F3. Accountability is given thru permission, defined by standards, and only then can they be enforced.

That’s a wrap.

-Lumbergh

Posted on

(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

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