Tag: One Cent

Posted on

(04.15.23) – SPRING into action!

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, One Cent, Prodigy, Ghost, MadDog, Blue Steel, Output

Conditions

Sunny Spring day in Happy Valley!

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 Straight Leg Freddie Mercuries (EC)
  • All out 100 yards and mosey back
  • 100 Flutter Kicks (HC)
  • All out 100 yards and mosey back
  • 100 Scissor Kicks (HC)
  • All out 100 yards and mosey back

Round 2: Head to the Bleachers

  • 50 Decline Merkins
  • Sprint up the stairs and down the back side x2 , return to original spot
  • 50 Dips
  • Sprint up the stairs and down the back side x2, return to original spot
  • 50 Incline Merkins
  • Sprint up the stairs and down the back side x2, return to original spot

Round 3:

  • 100 Curls
  • Run 100 yards and back @ 100% pace
  • 75 Two Hand Rows
  • Run 100 yards and back @ 75% pace
  • 50 OH Presses
  • Run 100 yards and back @ 50% pace
  • 25 Man Makers
  • Run 100 yards and back @ 25% pace

COT

Men are called for Community

I wanted to take this time to share a bit about myself and be vulnerable. I’ve recognized over the last several years, thru COVID and a 100% remote work the last 2 years, my life has become much more isolated.

We often say, Iron sharpens Iron. But the full verse from Proverbs 27:17 is ‘As iron sharpens iron, So one person sharpens another.’ We are called to share in community with other men. I realize how much I truly lack close relationship with other guys. I’ve been praying and asking for someone to come in and help me regain this connection but soon realized that wasn’t what God was calling me to do. After seeing several different moments over the last 6 months, and many, many conversations with M, I finally reached out to buddy at church for help and conversation.

I’m proud to say that this is helping. My purpose in sharing this today is to let you know that no man (person) is fine at all times, regardless of how good the situation is perceived or sometimes what is quickly said, for those that are in your life that you care about, check in with them. When they answer the question of ‘how are you’ with a quick ‘Good, thanks’, press in and ensure that’s the case. When the answer is hesitated on, that is also a good measure for leaning in.

Are care about you all. Let’s keep building our selves up

That’s a wrap

-Lumbergh

Posted on

(03.11.23) – Style Miles!!

AO: LavaField

QIC: Lumbergh

PAX: Goon, One Cent, Blue Steel, Steamy Nix, Houdini

Conditions

A great partly sunny morning

Warm up

  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • 3rd Grade Exercise x 10 IC
  • Windmills x 10 IC
  • Butt Kickers x 10IC
  • Scissor Arms x 10 IC
  • Runners Lunge x 10 IC (each leg)
  • Runners Hamstring x 10 IC (each leg)

The Thang

RUN a Mile for composed speed (not for pace, but pushing)

Pickup the six until complete, follow the circuit below:

  • 10 Monkey Humpers
  • 10 Merkins
  • 20 Dead Bugs (each leg easy count)

Mosey to the stadium

As a PAX, run up stadium, down the back side and back up

  • First round one step at a time, second round two steps at a time (till finished)

Next is ANIMAL style:

  • Bear crawl up the stairs
  • Bear crawl over to the back stairs
  • Bear crawl down the stairs
  • Mosey back
  • Frog Hop up the stairs
  • Frog Hop up over to the back stairs
  • Frog Hop down the stairs
  • Mosey back
  • Donkey Kick up the stairs
  • Donkey Kick over to the back stairs
  • Donkey Kick down the stairs
  • Mosey back

RUN 10 yard incremental gasser (finishing on a 100 yards and back)

6MoM

  • Leg UP rope climb x 20 IC
  • Freddie Mercury’s x 20 IC
  • Hold the six x 20 IC

COT

Quality of those people around you

You are what you eat. Right??? How many times have we’ve heard this before, the point to me is that your surroundings, your people, your environment shapes you. Are you happy? Are you disappointed? Are you fulfilled?

I’m not. Why? How many times have we slowed down to challenge our environment the same way we challenge ourselves? Do you feel that you press the people, the community, the REST, in the same manor you JUDGE yourselves?

My hope today is that we can challenge our status quo, not internally but externally.

That’s a wrap

-Lumbergh

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