Tag: Steamy Nix

Posted on

06.22.2023 – 40 for 4

AO: The Paddock [OTB]

QIC: @Goon

PAX: @Blue Steel, @Steamy Nix

Conditions: 54deg, w/ a beautiful sunrise

PRINCIPLES | DISCLAIMER | MISSION

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Don Quixotes – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Scissor Claps – IC – 10

Slow Merkins – IC – 10

MOSEY around the track for a lap

Extra Lil 1/2 THANG:

1 PAX would call an exercise for the other PAX while they flipped the tire over 3 times.

We did Burpees, Merkins & Monkey Humpers

  • [YHC can’t resist tire flipping when it’s just sitting there waiting to be flipped over & over.]

The THANG:

(20 Exercises per sideline, 40 total each)

Round 1: Burpees & Sprinting

20 Burpees — Sprint to the 20 yard line — 20 Burpees — Sprint back.

Round 2: Squrls & Coupon Carries

20 Squrls* — Coupon Carry to the 20 yard line — 20 Squrls* — Coupon Carry back.

Round 3: Overhead Presses & Rifle Carries

20 Overhead Presses — Rifle Carry to the 20 yard line — 20 Overhead Presses — Rifle Carry back.

Round 4: X-Factors, Bear Crawl & Crawl Bear

20 X-Factors (HC) ** — Bear Crawl to the 20 yard line — 20 X-Factors (HC) ** — Bear Crawl back.

  • [We all got through the 4 rounds, plus a little extra credit here & there to pick up the 6!]

MoM:

Mountain Climbers – IC – 20

Low Plank Jacks – IC – 10

J Lo’s – IC – 10

Jane Fondas – IC – 10 (each leg)

COT:

James Clear Quotes from his 3-2-1 email:

  • “Your problems adjust to their true level of importance after a hard workout and a good night of sleep.”
  • “It’s rarely doing the work that is hard, it’s starting the work. Once you begin, it’s often less painful to continue working. This is why—in the beginning—it is often more important to build the habit of getting started than it is to worry about whether or not you are doing enough.”
  • [Had some great mumble about just simply doing things & simply getting started. Just do it. Don’t complicate things.]

ANNOUNCEMENTS:

  • Trying for 1 CSAUP a month. May’s was a Double Ruck, Double Beatdown & BBQ! Anyone can create & lead CSAUPs or 2nd F opportunities.
    • Potential future CSAUPS: Beacon Rock Coupon Carry, Mopin River Ruck/Camp/River Raft
  • Timberline Trail in August.
  • Brewery Series 5K in Bend this Saturday
  • Day Hike on Hood, this Saturday. Led by Output
  • Expansion:
    • Beaverton – Steamy Nix, this Saturday Q. Current AO name is The Deep End.
    • Milwaukie – The Paddock. Should be able to plant a flag once we can EH some new folks.
  • Obstacle Course Races:
    • Rugged Maniac Race – Saturday, July 1
    • Muddy Kids (family) – Saturday, July 22 [Sherwood]
    • Muddy Princess (Women only) – Sunday, July 23 [Sherwood]
    • Mud, Sweat & BBQ – Saturday, August 12 [Woodburn]
    • Terrain Race – Saturday, September 9
    • Muddy Dash – Sunday, September 10
  • [Discussed best practices for getting announcements out to entire group & possible on a calendar.]
Posted on

03.22.2023 7 Diamonds [OTB]

AO: OTB – Paddock

QIC: Goon

PAX: @Blue Steel, @Steamy Nix

Conditions: 42deg, little sprinkling throughout

PRINCIPLES | DISCLAIMER

Warm-O-Rama

SSH – IC – 23

Imperial Slow Squat Walkers – IC – 10

Don Quixote’s – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Halos – IC – 10

+ 5 burpees for Steamy Nix showing up to circle after we started

The Thang: 7 of Diamonds

Using the middle of endzones & sidelines as the 4 corners of the field…

22 Monkey Humper [BUY-IN]

# Exercises at each corner. Ladder each lap: 7, 14, 21, 28, 21, 14, 7

Burpees

Bonnie Blairs

Flutter Kicks

Squats

[started out with some good laughter from brass band sounds while doing monkey humpers. Good stuff.]

[got up the ladder and then back down through 14 Bonnie Blairs. Stopped short of another round of Burpees]

Extra THANG: Tire Flipping & Wall Sitting

There was a tire on the track.

PAX would get in Wall Sit at stadium.

1 PAX would do (5) tire flips & get back into Wall Sits.

Repeato 2 times each.

Minutes Of MARY:

Mountain Climbers – IC – 20

Plank Jacks – IC – 14

American Hammers – IC – 15

Freddy Mercury – IC – 14

Protractor

COT:

What is your legacy?

How will the world be different and better when you’re gone?

What mark will you have made?

What influence will you caused?

They say that a butterfly flapping its wings in Africa can cause a hurricane in Florida;

Well, what hurricanes will you leave in your wake?

“The subtle art of not giving a fuck“ by Mark Manson

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

(09.21.22) – Stadium Stairway to Heaven? (OTB)

AO: LavaField

QIC: Lumbergh

PAX: Goon, Steamy Nix, Slumberkins

Conditions

50(ish) degrees, a few rain drops, dark and gloomy….ready to feel the burn!

Warm up

  • 400 m mosey
  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • 3rd Grade Exercise x 10 IC
  • Windmills x 10 IC
  • Squats x 25 Easy Count IC
  • Scissor Arms x 10 IC

The Thang

Mosey to the stadium bleachers (biggest side)

  • 10 Monkey Humpers
  • 10 Single Step Ups (Easy Count)
  • 10 Dead Bugs (Easy Count)
  • 10 Penguins (Easy Count)
  • Add 10 reps and 1 additional Bleacher Climb each round (round 3 = 30 reps + 3 bleacher climbs)

Mosey to the endzone

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

(03/26/22) – Freeze Frame

AO: LavaField

QIC: Lumbergh (written by 2Chainz – out sick)

PAX: Stray Cat, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

Conditions

Mild, little damp, and a glimmer in every guy’s eye!!

Warm up

  • SSH x 25
  • Windmill x 15
  • Arm Scissors x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • Imperial Walkers x 15
  • Arm Circles x 15

The Thang

Mosey to the courtyard.

Hold wall sits for all exercises

  • Cherry Pickers x 12
  • Forward Arm Circles x 12
  • Backward Arm Circles x 12
  • Seal Claps x 12
  • OH Claps x 12

Mosey to the field.

Partner up, one partner holds frozen position while other partners knocks out reps. Then switch. Once one round of reps is completed by both partners, complete movement together.

Round 1:

  • Merkins x (10, 15, 20)
  • Frozen down merkin till partner 1 is done
  • Switch
  • Movement: Crab walk width of the field (football lines), mosey back, complete the remaining rounds

Mosey to courtyard. Repeat wall sit round above. Mosey back to field.

Round 2:

  • Squats x (10, 15, 20)
  • Frozen down squat till partner 1 is done
  • Switch
  • Movement: Lunge walk width of field (football lines), mosey back, complete the remaining rounds

Mosey to courtyard. Repeat wall sit round above. Mosey to the bleachers.

Round 3:

  • Dips x (10, 15, 20)
  • Frozen down dip till partner 1 is done
  • Switch
  • Movement: Bear crawl up stadium (on seats not stairs), side shuffle at top, mosey down stadium on stairs, complete the remaining rounds

Mosey back to endzone

  • LBCs x 15
  • Grounded LBCs x 15
  • Penguins x 15
  • Frozen 6 inches x 15

COT

Took a moment to share some personal updates on a family friend who is staring a grim outlook to a long fight with cancer. We were fortunate enough to pour into their family, namely the kiddo and take them with us on Spring Break. It was both great to see her enjoyment with my kids and having genuine fun. While it’s a tough road ahead and certainly will come with heartache, I’m grateful the God is at the center of the family and that undefinable faith will help them thru every day.

Make every day matter, tomorrow is never promised. My ask is simple, go home and hold your loved ones close and be better today than you were yesterday. Have a great weekend!

That’s a wrap,

Lumbergh

Posted on

(03.18.22) – Charge the Hill and 2 zig zags

AO: Lightning Rod

QIC: Walkman

PAX: Free Lunch, Jelly Fish, Steamy Nix, Stray Cat

Conditions

47, wet ground but otherwise dry. Great morning for a beatdown!

Warm up

Jogged to the corner with our coupons, completed:

  • Burpee Box jump x 5
  • Neck rolls x 10
  • Arm Scissors x 10
  • Imperial Walker x 10
  • Burpee Box Jumps x 5
  • Windmill x 10
  • Third Grade x 10
  • Monkey Humper x 10
  • Burpee Box Jump x5
  • Side Lung x 10

Mosied to the tiered hill by the football field with our coupons.

The Thang

Charge the Hill:

  • 5 Pull ups
  • Charge the hill while bear hugging the coupon
  • 5 merkins
  • run down the hill
  • repeato with 10, 15, 20 reps

2 Zig Zags (I always accidentally call Bolt 45’s ‘Colt 45’s’, and then I get the Afro Man song in my head, which birthed this idea).

Bolt 45 1: 15 top 1/3 squats, 15 mid range squats, 15 bottom 1/3 squats, 15 merkins, 15 jump squats

Bolt 45 2: 15 top 1/3 Merkins, 15 mid range merkins, 15 bottom 1/3 merkins, 15 squats, 15 full Merkins.

Charge the hill:

  • 5 pull ups
  • charge the hill while bear hugging the coupon
  • 5 Squats with the coupon
  • run down the hill
  • repeato with 10, 15 reps.

Mosy back to the ‘Rod.

6MOM

  • Big Bois w/coupon and OHP x 10
  • Frozen Freddie x 20
  • Plank x 15, side plank x 15 each side
  • LBC x 25

COT

I shared that my family is in a tremendous period of transition, and that’s its been really important for me to be able to be very empathetic to the emotional swings, rational fears and challenges, etc. We had a good conversation about handling transitions, self awareness, and some great edification from the pax.

Great work today Men!

Walkman

Posted on

(03/04/22) – Pass the Merlot

AO: Lightning Rod

QIC: Lumbergh

PAX: Stray Cat, Kiwi, Walkman, Free Lunch, Steamy Nix, Danish

Conditions

Mild, dry, and a glimmer in every guy’s eye!!

Warm up

  • SSH x 20
  • Slow High Knees x 10
  • Windmill x 10
  • Daisy Pickers x10
  • 3rd Grade Exercises x 10
  • Halos x 10
  • SSH x 10

The Thang

Mosey to the field.

Line up on the End Zone. Partner up

Round 1:

  • Line Up on the track
  • Partner 1: Run 400m
  • Partner 2: Incline Merkins
  • Switch
  • Partner 1: Run 400m
  • Partner 2; Decline Merkins
  • Switch

Round 2:

  • Mosey to Stadium
  • Partner 1: Run up and down the stairs 10 times (one group per aisle)
  • Partner 2: Step ups
  • Switch
  • Partner 1: Run up and down the stairs 10 times
  • Partner 2: Box jumps
  • Switch

Round 3:

  • Mosey to End Zone
  • Partner 1: Run 25 yards and back, Run 50 yards and back
  • Partner 2: X-Factors
  • Switch
  • Partner 1: Run 25 yards and back, Run 50 yards and back
  • Partner 2: Big Bois
  • Switch
  • Partner 1: Run 25 yards and back, Run 50 yards and back
  • Partner 2: Leg Raises
  • Switch

Mosey back to LR

As a PAX, block march back to LR. On Q’s call lift press block up and over to the other shoulder, continue all the way back.

  • Grounded LBCs x 20

COT

LANGUAGE (F2)

The Lexicon Of Virtuous Leadership

The culture denatures words to uselessness

Take the word accountability as an example. If you look that word up in the dictionary you will find some form of the following definition: an obligation or willingness to accept responsibility or to account for one’s actions. That definition, while technically accurate, isn’t very useful in advantage-seeking because it doesn’t tell you how you do it.

Moreover, the culture has further maligned the word into full-blown uselessness. Very smart people routinely say things like “yup, this is the year I start holding myself accountable.” While that may sound good, it’s actually a useless statement because nobody can hold themselves accountable. If that were possible, the word accountability would not need to exist because the concept of accountability would be unnecessary–we would all just lead ourselves down the virtuous path through our own self-will. But we can’t, at least not enough of the time to render the world free of the problems that the concept of accountability arose to address in the first place.

As a result, for the purpose of the Language of effective leadership, the word accountability has been denatured by the culture and rendered useless. Which is not good, because the concept of accountability is inexpressibly important to the skill of leadership. Without accountability, leaders cannot influence movement to advantage.

That’s a wrap,

Lumbergh

Posted on

Gwen and Isla


AO: >Lightning Rod

QIC: > Walkman

PAX: > Stray Cat, Lumbergh, Free Lunch, Danish, Steamy Nix



CONDITIONS

51 and drizzly – balmy morning and everyone was in good spirits.

Warm Up (Circle of Pain)

Warm up

Everyone snagged a bench and completed fire feet x 12, toe taps x 12, and step ups x 12 before mosying around the corner and down to the field. Circled up at the goal line for Halos x 10, Imperial Walkers x 12, Windmill x 12, Monkey Humpers x 12, Daisy Pickers x 12. Steamy Nix found us just before we circled up!

The Thang

Beatdown inspired by my Daughters Gwen and Isla:

10 merkins, 11 big bois, 12 lunge walks (Easy Count), 13 Squats

3 burpees

14 merkins, 15 big bois, 16 lunge walks, 14 squats

3 burpees

repeato until time is up. Asked everyone to remember what # of reps they made it to. Danish and Free Lunch made it to 39! Mosied back to the rod.

6MoM

LBX x 39, Plank/Side Planks x 39 (total), Frozen Freddie x 39 (yikes)

COT

I loved this workout. I didn’t post on Monday, and my oldest stayed home for a bit with me and insisted we do a workout. She lead us through 10 merkins, 11 big bois, 12 lunges and 13 squats. Last week, my youngest wanted to work out randomly one evening, so we did a few burpees (a few of you saw the video). I was excited to share this workout, and while perusing the Q Source I came upon Positive Habit Transfer. I thought that was fitting – my daughters want to workout with me because it’s such a regular part of our lives.

The Q source breaks it into 3 categories.

Negative Habits – work to eliminate these

Neutral Habits – work to reduce these

Positive habits – work to reinforce and add more

You cannot give away what you do not possess. Living right is being a HIM. Part of being a High Impact Man is understanding IMPACT, an acronym.

Influence: igniting a powerful desire for Movement
Missionality: Serving in the High Impact Zone
Positive Habit Transfer: ingraining Advantageous tendencies in others
Accountability: submitting to Standard through Enforcement and Consequence
Correction: zealously advocating for shared virtue
Targeting: initiating Missionality in others

I asked the PAX to take a few minutes and think about the positive, negative, and neutral habits they are transferring in their lives, and some good sharing ensued.

Great work Men!

Walkman

Posted on

(02/25/22) – Curls and Crawls

AO: Lightning Rod

QIC: Lumbergh

PAX: Steamy Nix, Kiwi, Walkman, Danish

Conditions

Frosty!!!

Warm up

  • SSH x 20
  • Slow High Knees x 10
  • Windmill x 10
  • Monkey Humpers x10
  • Halos x 10
  • SSH x 20
  • Shoulder Stretch (each arm OYO)

The Thang

Mosey to the field.

Line up on the End Zone.

Round 1:

  • 10 Block Curls
  • Bear Crawl to 10 yard line, Mosey back to EZ
  • 20 Block Curls
  • Bear Crawl to 20 yard line Mosey back to EZ
  • Continue all the way to 50

Round 2:

  • Mosey to 50 yard line, Crawl Bear back to EZ
  • 50 tricep curls (Skull crusher style on your six)
  • Mosey to 40 yard line, Crawl Bear back to EZ
  • 40 tricep curls
  • Continue all the way back to 10

Walk off field, active recovery. Arrive at the stairs, mode of transport up –> block crawls (block stays one step ahead of feet, swing block KB style set on next stair up followed by a hop with hands always on the block). Hold block plank till six is in.

As a PAX, block march back to LR. On Q’s call lift press block up and over to the other shoulder, continue all the way back.

  • Block over leg raises x 20
  • LBCs x 15 (keep your feet above the blocks)

COT

INFLUENCE Q2.2 (LIVE RIGHT)

Movement is a release of energy

Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.

Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.

A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.

That’s a wrap,

Lumbergh