Tag: Slash

Posted on

(01.20.21) All About the Benjamins’ Mile


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Walkman, Danish, Milli Vanilli, Stray Cat, Samurai, Herbie, Slash, Lawnboy (F3 Houston)



CONDITIONS

Calm, Cool, and Crisp morning at the Lightning Rod, a mild 34 degrees! Plenty of PAX to move around, so warming up was the only option.

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Monkey Humpers x 10 IC
  • Squats x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 25 IC

The THANG

Mosey to the parking, Apple Turnover thru the parking lot

All About the Benjamins’ Mile (4 Rounds of the Below to complete the Mile)

  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)
  • Run 100m
  • 25 squats (EC IC)
  • Run 100m
  • 25 big bois (EC IC)

Confused Al Gore Walking Thru the Woods out of the parking lot (Al Gore but moving sideways), mosey back to LR

6MOM

> Flutter Kicks x 15 IC, LBX x 15 IC, Leg Raises x 15 IC, Hold the Six till out of time, finished with COT

Moleskin

Today my share is actual a post from F3_ItalianJob (East Cost TRUEbadour from the Carolinas)

“Chose your words wisely. Don’t speak to be heard, but rather speak when necessary. Words have the power to build up or tear down. Rash words are like sword thrusts and an unchecked tongue is like wind to a fire. Think before you speak and make it worth others listening.”

Announcements:

We’ve had 8 FNG’s since mid-December, that’s 6 in the new year, and one PAX relo. This is awesome, I couldn’t be more proud. This will grow, because we are mission to better and shape the men of our communities. Keep leaning in, ask those friends, co-workers, neighbors, Let’s Give it Away

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(01.16.21) 21 ways to explore the AO


AO: > LavaField

QIC: > Lumbergh

PAX: > Slash, Cherokee, 2Chainz, Samurai, FNG (Andy), Tater Tot



CONDITIONS

Another frosty morning at the LavaField, 7 HIMs rose to the occasion, cut thru the fartsack, and tackled the gloom head on. We were fortunate to welcome a new FNG and broke him in quickly with a lot of additional mumblechatter throughout.

Warm Up (Circle of Pain)

  • Mosey 400m
  • SSH x 21 IC
  • Imperial Walkers x 21 IC
  • Slow High Knees x 21 IC
  • Monkey Humpers x 21 IC
  • Butt Kickers x 21 IC
  • Plank Jacks x 21 IC
  • SSH x 21 IC

The THANG

> Mosey to the school wall

  • Wall-Sit Burnout
  • Cherry Pickers x 21 IC
  • Forward arm circles x 21 IC
  • Backward arm circles x 21 IC
  • Recover, quick 10-count breather, back at it
  • Swimmers x 21 IC
  • Seal Claps x 21 IC
  • Overhead Clap x 21 IC

> Al Gore Walking Through the Woods to the Covered Walkway

  • PAX Hurdles (merkin on jumpers cadence)
  • Space PAX out 6ft apart in Plank position along the walkway
  • Q starts at first HIM, Hurdles over, then calls ‘down’
  • PAX counts back 1 (and completes the merkin)
  • Q hurdles the next HIM, then yells ‘down’
  • PAX counts back 2 (and completes the merkin)
  • Continue till all PAX have been hurdled over and the six goes next, completing the same process
  • Finished when the last HIM completes the hurdles (2 rounds)

> Murder Bunny to the Courtyard

  • Courtyard Corners (PAX preforms same exercise at each corner, rifle carry to next corner, switch exercise when complete) Reps = x 21 OYO
  • KB Swings (first corner)
  • Bent over rows (second corner)
  • Curls (third corner)
  • Upright Block Press Ups (on your six, grab the bottom of the block and press up) (fourth corner)

> Shoulder Racked Block Carry Back to Football Field (Q calls shift to other shoulder, glamour balancing)

  • Football field gasser
  • Sprint to 21 yard line, mosey back to endzone
  • Sprint to 42 yard line, mosey back to endzone
  • Sprint to 63 yard line, mosey back to endzone
  • Sprint to 84 yard line, mosey back to endzone
  • Football field gasser (round two)
  • Sprint to 84 yard line, mosey back to endzone
  • Sprint to 63 yard line, mosey back to endzone
  • Sprint to 42 yard line, mosey back to endzone
  • Sprint to 21 yard line, mosey back to endzone

> Drop to your six in the endzone

6MOM

  • Big Bois x 21 EC IC
  • Freddie Mercuries x 21 IC
  • Flutter Kicks x 21 IC
  • Leg Raises x 21 EC IC

> Finished with COT

Moleskin

My encouragement for today is to push each of you to center your focus around your own Circle of Influence. With all the noise and uncertainty around, yes even the mess in DC, it’s important to control what you can control. While we may be concerned or outraged or frustrated or even pleased, we need to find awareness that we don’t control that outcome. Let’s use today to pour into ourselves, our families, our church, our colleagues, our friends, and our brothers of F3. Be strong, be positive, and be the change you want to see in your community.

Got to meet our newest PAX, Tyler Wood (aka Andy).

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

(01.09.21) Let’s Get Physical


AO: > LavaField

QIC: > Lumbergh

PAX: > 2Chainz, Samurai, Doughboy, Milli Vanilli, FNG (Slash), Danish, FNG (Cherokee)



CONDITIONS

> Frosty and Foggy start to the day. Fortunately it was dry! Used the blessing to bust some butts with a good old fashioned beatdown at the LavaField. PAX arrived early and ready to party, a couple of FNG’s were in the mix, rolling deep on a Saturday is the best start to the weekend.

Warm Up (Circle of Pain)

  • SSH x 15
  • Imperial Walkers x 15
  • Windmill x 15
  • Third Grade Exercise x 15
  • Scissor Arms x 15 (inserted a Mosey to the cars to grab a couple sets of gloves for the PAX for the Thang)
  • SSH x 15

The Thang

Split the PAX into 2 man teams, each team member completed one of the stations below. Station 1 dictates how long….

ROUND 1

STATION 1: Burpee Bear Crawl (modify burpee with squat if needed)

  • Burpees (x 5)
  • Bear Crawl (5 yds)
  • Repeat for 50 yds (turn around at 50 yd line mosey back to the start)

STATION 2: Merkin Mosey

  • Merkins (x 25)
  • Mosey (25 yds and back)
  • Repeat till Station 1 is done, switch stations

ROUND 2

STATION 1: Big Boi Broad jump

  • Big Bois (x 10)
  • Broad Jump (10 yds)
  • Repeat for 100 yds (turn around at 50 yd line to finish at the start)

STATION 2: Flutter Kick Mosey

  • Flutter Kick (x 100 EC)
  • Mosey (100 yds and back)
  • Repeat till Station 1 is done, switch stations

ROUND 3 (this is for time, we did 16mins to round out the Thang)

STATION 1: RUN!

  • Run (50 yds and back)

STATION 2: Squat Jump

  • Squat Jump (till station 1 completes the run)
  • Alternate for time

MOM

  • LBCs (x 15 IC)
  • Outlaws (x 15 IC, both directions, keep the legs up)
  • Flutter Kick (x 15 IC)
  • Flutter Jacks (x 15 IC)
  • Plank (x 20 IC)
  • Pickle Pounders (x 10 IC)

Moleskin

I finish this thing off with a simple quote, that has tremendous depth, one to truly make you think. I share this with one consideration, how you approach any moment, is first shaped by your own opinion of how you will manage thru it. The quote is from one of America’s captain’s of industry, Henry Ford, who once said in reflection of his life, “Whether You Think You Can Or Think You Can’t, You’re Right.”

Welcomed to the PAX two FNGs, got to know them both a little more and are better for it. Clap it up for Slash and Cherokee, welcome to F3 boys.

> That’s a wrap, Lumbergh