Tag: Slash

Posted on

(04/15/22) – SwHOLY Friday

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Slash, Walkman, Jellyfish, Kiwi

Conditions

Frosty but dry, bit foggy at the start with the almost full moon shining down!!

Warm up

Mosey to the field, set out the cones and quickly run thru the exercises to ensure PAX knows each movement.

  • SSH x 20
  • Windmill x 10
  • Arm Scissors x 10
  • Slow High Knees x 10
  • Butt Kickers x 10
  • Monkey Humpers x 10
  • Daisy Pickers x 10 (alternating legs)

The Thang

Cones put out into a cross on the football field. Exercises rotate clockwise (3 different exercises on each cone – total of 12 total)

PAX starts in the center of the field with 5 burpees. Mosey to the first cone, complete exercise, then mosey back to center, completing 5 burpees every time you return to center. Second round add in bear crawl ‘out’ to the cones, mosey back (still doing the burpees). Round 3 bear crawl ‘out’ to the cones and ‘back’.

Cone 1:

  • Merkins x 10
  • Shoulder taps x 10 (HC)
  • Diamond Merkins x 10

Cone 2:

  • Pickle Pounders x10
  • Monkey Humpers x 10
  • Pickle Draggers x 10 (HC)

Cone 3:

  • Squats Jumps x 10
  • Lunges x 10
  • Bonnie Blairs x 10 (HC)

Cone 4:

  • X Factors x 10 (HC)
  • V Ups x 10
  • Big Bois x 10

6MoM

  • Flutter Kicks x 10 (IC)
  • Outlaws x 7 (IC) both clockwise and counterclockwise

COT

Good Friday

Today is the recognition of sacrifice. My faith is rooted in Christ and today is the day we celebrate his ultimate sacrifice.

The crucifixion day of Jesus is called Good Friday, Holy Friday, also Easter Friday. It’s a day for commemorating the great sacrifice of Jesus, who gave away his life to save us from sins. His death is an example of the ultimate sacrifice and unconditional love that teaches us a lot of things. Good Friday is a Holy day for every Christian. On this Holy day, everyone you held close deserves Good Friday Greetings from you. Your good Friday messages need not be too formal, but they should express your thoughts, blessings, and prayers perfectly for the ones you care about. These good Friday wishes are best for wishing someone a peaceful life and a blissful day. So spread the spirit of Jesus by texting your loved one these good Friday wishes and greetings!

That’s a wrap,

Lumbergh

Posted on

(12.11.21) Round and Round, Up and Down the LavaField


AO: >Lightning Rod

QIC: > Walkman

PAX: > Danish, Slash, Steamy Nix



CONDITIONS

43 and drizzling, slightly wet ground but pleasant.

Warm Up (Circle of Pain)

Warm up

  • Mosied to 60th and Back, circled up for Arm Scissors x 12, Third Grade x 12, Daisy Pickers x 12.

The Thang

Deck of Death!

Diamonds – Real Peter Parkers

Hearts – Dips (HC)

Clubs – Slow Squats

Spades – Jump Squats

6MoM

Frozen Freddies x 15

COT

I asked the PAX about how they’ve handled ‘headwinds’ in the past. I’m in a season of serious Headwinds, which is wildly inconvenient given the amount on my plate. My instinct and gut reaction is to fight harder when things get harder, but that has a breaking point and I don’t want to find it. Great advice given about journaling, gratitude, and acknowledging that it will pass. Additionally, when you have tail winds, acknowledging those moments and ‘storing them’ will help lessen the impact of the future headwinds.

Thanks for the pick me up guys!

-Walkman

Posted on

(2.09.22) Hop Hop to the Top (This title’s for you, Kiwi)


AO: > Lightning Rod

QIC: > Samurai

PAX: > Bob Evans, Slash, Danish, Walkman, Lumbergh, Steamy Nix, Free Lunch



CONDITIONS

37 degrees and cloudy. Touch of chocolate rain at the end.

Warm Up

  • Side Straddle Hop X 25
  • Edward Scissor Arms X 12
  • Daisy Pickers X 12
  • Butt Kickers X 10
  • Slow High Knees X 10
  • Fast High Knees x 10
  • Mosey down to the track

The Thang

First exercise is running!

  • 400 nuR (backwards run) easy pace
  • 800 Run fast pace 80% effort

After each run, hold plank or squat until 6 is in.

Second exercise is a circuit around the stairs for time:

  • 5 Big Boys at the bottom
  • Hop with both feet up the steps
  • 5 Merkins at the top
  • Walk back down the grass and slide under the railing to get back to the start
  • Repeat with 10, 15, etc.

We did this one for 15 minutes. Most PAX got up to sets of 25.

Then mosey to the side line and buddy up for an experimental exercise:

  • Buddy carry your buddy across your shoulders
  • Run halfway to the other sideline
  • Squat your buddy 10 times
  • Run back
  • Switch places so your buddy can do it

Modifications were necessary, and PAX came up with some really good ones: buddy drag, wheelbarrow, lunges, air squats…

Then we moseyed back to the Lightning Rod.

6MOM

  • Reverse Freddy Mercury x 20 in cadence
  • One PAX ripped a gnarly wet one during this exercise
  • We are taking up a collection to buy him new shorts
  • Side Crunches x 12 hard count each side
  • 30 seconds Glute Bridge Hold with deep breaths
  • The air had mostly cleared by this point so it was safe to breathe deeply
  • 30 seconds Cobra Hold with deep breaths

COT

Q shared some personal experience about struggling to stay honest, the misery that dishonesty can bring, and the joyous freedom that comes from owning up to the truth and setting things right. We finished out with a prayer to God to help us be honest, loving, and kind.

With Love,
Samurai

Posted on

(01.26.22) – Clockwork “CORE”nge

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Herbie, Samurai, Walkman, Slash, Free Lunch, Steamy Nix,

Conditions

Frosty and foggy! But energy was high!

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 10 IC

Mosey to field

The Thang

Mosey to the middle of the field. Setting up five cones, one in the center of the field, the rest 20 yards away from center creating an ‘X’.

PAX starts in the center and always returns to the center station after visiting each station. Every time the PAX returns to the center of the field –> 5 Merkins (EVERYTIME)

  • Start with your Merkins
  • RUN to the first station do the work, NUR back to center
  • Continue thru this rotation, until all stations have been visited
  • Start next round by adding 5 more reps to each station, Merkins remain 5 reps always
  • Station 1 – Big Bois
  • Station 2 – Opposite Arm/Foot Touches in Pike Plank (HC)
  • Station 3 – Double Leg Raises (without touching the ground)
  • Station 4 – Pickle Draggers (HC)

COT

BEATING BURNOUT
Stress is a fact of professional life, but extreme and unrelenting pressures can lead to the debilitating state we call burnout.

Three symptoms characterize burnout: exhaustion; cynicism, or distancing oneself from work; and inefficacy, or feelings of incompetence and lack of achievement. Research has linked burnout to many health problems, including hypertension, sleep disturbances, depression, and substance abuse. Moreover, it can ruin relationships and jeopardize career prospects.

Resolving burnout often requires changes at the job, team, or organizational level. But you can also take steps toward recovery and prevention on your own: Prioritize your health, shift your perspective to determine which aspects of your situation are fixed and which can be changed, reduce exposure to the most stressful activities and relationships, and seek out helpful interpersonal connections.

It’s important to ward off burnout on your team as well: Insist on time for rest and renewal, set realistic work limits, boost your team’s sense of control, provide meaningful recognition, and ask people what help or training they need to succeed.

https://hbr.org/2016/11/beating-burnout

Posted on

01/15/2022 – Fitness Class

AO: LavaField

QIC: Danish

PAX: Houdini, Stray Cat, Slash

Conditions

Very foggy and cold. Low 30Fs and finger shattering frost on the field.

Warm up

400m mosey

SSH x 25

SSJ x 25

Lateral Lunges x 16

Forward arm circles x 10

Backward arm circles x 10

Scissor Arms x 12

The Thang

Holding our blocks, we go through various routines all to the beat of the music and focusing on the following areas:

  • Biceps
  • Triceps
  • Core
  • Quads
  • Hamstrings

COT

Action before Mood.

We had a good conversation about how we can take action to change or shape out mood when we need to. The action of getting out a starting a run can get you through a time when you’re contemplating not doing anything and creating excuses not to exercise.

Danish is DONE!

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

(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

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

(12.10.21) 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

(08.13.21) – Ultimate Boot Camp

AO: Lightning Rod

VQIC: Ghost

PAX: Kiwi, Free Lunch, Stray Cat, Whitney

Conditions

Mid 70s before dawn!

Warm up

  • SSH x 15 IC
  • Imperial Walkers x 12 IC
  • Scissor Arms x 10 IC
  • Fast High Knees x 15 IC

The Thang

Mosey down to track. Gather at near side end zone. Hold plank while Free Lunch takes a leak. 🙂

Boot Camp Part 1: Meet your mini-coupon (175g disc for each PAX)

  • Mini-coupon slide burpees (90 seconds)
  • Mini-coupon side lunges (35 seconds each leg)
  • Mini-coupon back slide (20 yards down and back – then come back to pick up the 6)

Boot Camp Part 2: 50 minus merkins

  • Line up on the end zone line. Throw mini-coupon down the field
  • Bear crawl to your mini-coupon. Do merkins equal to remaining yardage to the fifty yard line. Broad jump back to endzone line. Repeat for 7.5 minutes.

Boot Camp Part 3: Throwing Practice

  • Partner up. One of you on end zone line. The other starts on the 10 yard line.
  • Throw the mini-coupon to your partner. If your partner must move to catch or retrieve the mini coupon you both do burpees for each step they have to take.
  • If you complete 4 passes in a row without having to move then the partner on the 10 yard line moves back five yards (to the 15, then to the 20, then to the 25, etc.)
  • Continue for 10 minutes.

Boot Camp Part 4: “Ultimate Freezebee”

  • Not enough PAX – Needed one more 🙁

Tuff Enuff Pull Ups

  • Alternating pullups and holding squat – switching between the two each time you hear the chorus

6MoM

  • 20 Plank Tick Tocks x IC EC
  • 20 LBCs x IC
  • 20 Merkins x IC
  • 15 Box Cutters x IC
  • 5 Big Bois x OYO

COT

Vulnerability

I love that F3 includes this as an integral part of the workout and I love that you in this region have clearly taken that to heart. I don’t have a lot of close male relationships at this time, but I know how valuable they are. The thing I value most about it is that it fosters vulnerability, which helps us connect with each other and is critical to true growth and true servant leadership.

“The light has come into the world, and people loved the darkness rather than the light because their works were evil.” There are things that all of us keep hidden about ourselves and even hidden from ourselves (self-deception is real!). These include addiction, weakness, fears, anger, pride, etc. Bringing them to the light by sharing them with other men helps to break down the facade of invulnerable competence that we generally keep up. These hidden things control and affect our whole lives so bringing them to light is often the first step in being set free, for a “man is slave to whatever has mastered him.”

PAX shared different struggles, addictions, and weaknesses they have had and were encouraged to share more honestly about these with each other or in other safe male relationships.

-Ghost