Tag: Stray Cat

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

(12.13.21) The Valley of the Shadow


AO: >Lightning Rod

QIC: > Ghost

PAX: > Stray Cat, Kiwi, Herbie



CONDITIONS

Dry and cold

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Halos x 10 IC
  • Windmill x 10 IC
  • Hillbillies x 8 IC
  • Imperial Walkers x 8 IC

The THANG

Mosey to track N end zone

Warm Up

20 yard square – jog, shuffle, backpedal, shuffle X 3 OYO

ROUND 2

General progression is back and forth across field and up bleechers on west side and up steps on NE side.

  • Station 1: rows x5
  • Station 2 run up stairs in NE corner – ground touch squats x5
  • Station 3 (run back down to endzone): backpeddle to goalpost
  • Station 4 merkins x5
  • Station 5 bear crawl to sideline
  • Station 6 dips x5 at bottom of bleechers (north side)
  • Station 7 mountain climbers at tops of the bleechers x5 hard count
  • Station 8 back to endzone – broad jump to goal post, bear crawl to opposite sideline
  • Repeat adding 5 more reps to each exercise for time

6MoM

  • 30 scissor legs
  • 10 frozen freddies

COT

How to look out for the least of these. PAX considered those in their lives who are overlooked or under-appreciated, especially over the holidays. We considered how we can be intentional about giving attention to those people.

> Ghost out

Posted on

(12.11.21) Hurricane Mania


AO: >LavaField

QIC: > Lumbergh

PAX: > Stray Cat, Ghost, Slumberkins



CONDITIONS

Wet wet wet!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Monkey Humpers x 10 IC
  • Windmill x 10 IC
  • Scissor Arms x 10 IC
  • Third Grade Exercise x 10 IC
  • Imperial Walkers 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

  • 25 yard gassers to 100 yards OYO

ROUND 2

  • Bataan Bear Crawls
  • PAX bear crawls
  • Q drops and does 5 burpees, then runs to the next HIM up and taps them
  • Keep going till every HIM does 5 burpees (six yells recover)

ROUND 3

  • Station 1: Run a lap around the parking lot
  • Station 2 (back of stadium): Rifle Carry Coupon up the stairs
  • Station 3 (at the top of the stadium): 20 Curls, 10 Squat Thrusters (with block), 10 Rows
  • Station 4 (back down the stairs): Racked mosey down the stairs, drop block at the base of stairs climbed up
  • Station 5 (Parking lot): 25 yard lunge walk
  • Station 6 (Parking lot): 25 yard broad jump
  • Repeat for time

6MoM

  • 20 Block Up Leg Raises
  • 20 Big Bois (feet in block)
  • 20 LBCs

Moleskin

Tomorrow is never promised, reflect on today, What is one thing you are grateful for right now?

> That’s a wrap, Lumbergh

Posted on

(12.03.21) When Life Gives You Lemons…


AO: >Lightning Rod

QIC: > Lumbergh

PAX: > Steamy Nix, Free Lunch, Stray Cat, Kiwi, Ghost



CONDITIONS

> Cold and crisp gloomy day, perfect winter beatdown weather.

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 20 IC

Mosey to the track.

The THANG

As many rounds as possible before mosey back to the LR for COT.

ROUND 1

Each PAX completes the below, while the others do 10 Merkins and run to the other side of the field and back, continue till it’s your turn

  • 25 curls
  • Run up the grass hill and back to the PAX
  • Tag the next man to start
  • Round 1 complete when Q finishes and calls recovery

ROUND 2

Each PAX completes the below, while the others do 10 Dips and run up the stadium and down, continue till it’s your turn

  • 25 OH Presses
  • Run 400 meters
  • Tag the next man to start
  • Round 2 complete when Q finishes and calls recovery

Mosey back to LR!

6MOM

> Finished on the 6,

  • Big Bois x 30 IC

Moleskin

Recently I went to a church team night for those who serve/volunteer. Our head pastor spoke on Time management, in efforts to help us find ‘more’ time to use towards purpose.

Manage your time for maximum impact

You actually need to enjoy your ever day life. Live with a purpose and meaning. Have healthy relationships with people and God. Right now people are overwhelmed, overworked, and overcommitted. We come up with almost every reason to justify it too. “But you know what excuses do? The kill hopes, dreams, and goals. Eliminate the excuses, and you start to move forward, because you can make excuses or you can make progress, but you can’t make both.”

Tool:

Calendar your big rocks first. If you start with your biggest priorities, it gets your best you, there is always a place for the littler things once you tackle these but not alternatively.

Teacher analogy: Place sand into jar, followed by smallest rocks, then slightly bigger rocks, then larger, finally three big rocks. There is no room for them. If you flip the script, start with the big rocks and work your way back thru the list, everything fits. Consider this application in your life, equating those rocks to your goals/priorities/people and see how your life can change!

> That’s a wrap, Lumbergh

Posted on

(11.18.21) SUH-Plex


AO: >Gauntlet

QIC: > Lumbergh

PAX: > Kiwi, Stray Cat, Free Lunch



CONDITIONS

> Cool, breezy, and still dark. Stars were still out, as the PAX got after a lung buster of a beatdown

Warm Up (Circle of Pain)

  • SSH x 25 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 25 IC

Mosey to the sidelines.

The THANG

As many rounds as possible before mosey back to Endzone for COT.

ROUND 1

Each PAX completes the below, while the others do 10 Merkins and run to the other side of the field and back, continue till it’s your turn

  • 25 curls
  • Run 400 meters
  • Tag the next man to start
  • Round 1 complete when Q finishes and calls recovery

ROUND 2

Each PAX completes the below, while the others do 10 Squats and run to the other side of the field and back, continue till it’s your turn

  • 25 OH Presses
  • Run 400 meters
  • Tag the next man to start
  • Round 2 complete when Q finishes and calls recovery

ROUND 3

Each PAX completes the below, while the others do 10 Side Floor Press (each side) and run to the other side of the field and back, continue till it’s your turn

  • 25 Rows
  • Run 400 meters
  • Tag the next man to start
  • Round 2 complete when Q finishes and calls recovery

ROUND 4 (we didn’t make it to this one)

Each PAX completes the below, while the others do 10 Big Bois and run to the other side of the field and back, continue till it’s your turn

  • 25 Block Up Leg Raises
  • Run 400 meters
  • Tag the next man to start
  • Round 2 complete when Q finishes and calls recovery

Mosey back to Endzone!

6MOM

> Finished on the 6,

  • Big Bois x 30 IC

Moleskin

What would you tell your younger self?

Recently I came across a post from NFL football player and Portland native, Ndamukong Suh. He said knowing what I’ve learned now and what it takes to be a success, if he knew he wouldn’t make it to the NFL and needed to find a new path, what would he tell his younger self?

  1. Build Relationships with purpose. Don’t be afraid to find mentors. Everybody needs a guide. Align yourself with like minded peers, who have long term goals that match yours. Hard work gets you ahead, if it’s shared with the right people.
  2. Become self sustainable. Freedom is defining your own future. If you’re in debt or hitching your success to someone else, that choice disappears. Take help when needed, but make sure you aren’t totally relying on others to achieve your goals.
  3. Be passionate about what you do. Find something you’d love doing, even without the paycheck. Would you wake up excited and committed to do this thing if you weren’t worrying about money? For me, this would be construction.
  4. Have an employer mindset. Start as an employee, become an employer. The jump from employee to employer is the gap between a paycheck and ownership. If you focus on the employer mindset from the start, you’ll be learning everything you need to make that move.
  5. Integrity above all else. Integrity is about reliability, follow through, and execution. Be reliable and eventually you’ll become invaluable. Follow through on your promises and you’ll be trusted. Execute well and you’ll get more responsibility.
  6. Patience in all aspects of life. This was the greatest lesson from my time with Buffett. I was a very impatient youth until I realized it’s the long term that matters. Being patient means being forward thinking, living in the present to plan for the future.

> 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

(08.12.21) – Build a Burpee Workshop

AO: Gauntlet

QIC: Walkman

PAX: Stray Cat, Free Lunch

Conditions

72(!) and sunny. Lot’s of early activity on the track this morning, our two RESPECT Pax showed up ready for a killer beatdown.

Warm up

Lap and a half mosy around the track, 3 wide, with each pax calling out different movements we could do while mosying – high knees, jog backwards, side slides, ohp, buttkickers, arm circles. Triangled up for Windmill x 10, monkey humpers x 10, third grade exercise x 10.

The Thang

Build a Burpee workshop!

Used one of the small hills by the track. Pax lined up on the track and performed a movement while one member moved up the hill. When that member arrived, next guy went, and so on. Repeated at top of the hill and then back down.

Movements were all the pieces of a burpee: Ground touch squat, Frog’s, Merkin, Frog, Squat jump. Jogged backwards up the hill and lunge walked down it. Repeated each movement at both top and bottom before moving on to next movement. Once we’d built the burpee, we did the last round with full burpee’s at top and bottom.

Mosied to the amphitheater type stairs (need to name this space). Now that we had a burpee built, it was time to deconstruct it. Started at the bottom and box jump/broad jumped up the concrete seating. At the top, performed each piece of a burpee – Ground Touch Squat, Frog, Merkin, Squat Jump and then jogged back down the stairs. Repeato in a descending ladder – 10 reps, 9 reps, 8 reps, etc. Pax was TOUGH through this – YHC was close to spilling some Merlot on several occasions.

Finished with box jump burpees. One box jump, one burpee. Two Box jumps, two burpees…..until 7 of each. Nearly splashed merlot here as well.

Mosied back to the field.

6MoM

Rallied on the sideline for Frozen Freddies x 20, 6 inch hold x 20.

COT

Shared a collection of perspective and quotes that I’d been gathering over the last few months.

“Hard Times make Hard Men, Hard Men make Soft Times, Soft Times make Soft Men, Soft Men make hard Times.”

“Hard things are hard”

“Growing is hard”

“There is the pain of discipline and the pain of regret. Choose one.”

Also shared from the F3 Nation Slack Q Source channel – Initiation is the first movement. Incrementally moving in the direction of advantage is the initial goal. Baby steps are good. Consistent baby steps leads to habit, growth, and discipline.

These have been bouncing around in my brain for the last few months. I’ve realized that if you’re not bumping into ‘hard’ regularly, then you’re probably not growing. For me, the last 2 months of Go30 have been great for this. The discipline required to consistently hit 1800 calories, to make decisions I don’t want to make, has been excellent. The actual thing (1800 calories, journaling) is less important (not unimportant!) to me than the discipline of doing something challenging and growing through it. I’ve found a lot of value in ‘leaning into my own reluctance’ as a good way for me to find meaningful ways to grow – whether it’s the 100 merkins a day, grow ruck, journaling, Iron Pax, etc. Pushing my own reluctance and engaging it directly has been very impactful.

Stray Cat shared his thoughts about the “hard times…” quote above. That he contrasts it to the men fighting in WW2 and fears that we’re much softer, but that F3 has helped him continue to grow Hard (hah). Free Lunch encourage him that if Stray Cat were alive then, he would have been one of those Hard Men too. We also discussed that “Discipline is Freedom” and how our perceptions of that have grown throughout our lives.

Free Lunch also shared that he’s identified some of the challenge with this around the language his daughters use – describing something that happened vs. the responsibility in what happened. His example was “the salsa spilled vs. I spilled the salsa.” I’ve seen the same in my girls. Taking responsibility continues to be a theme we all see as a critical to growth, discipline, and being the men we want to be.

Great work Men.

-Walkman

Posted on

(07.31.21) – Coupons….again

AO: Lava Field

QIC: 2 – Chainz

PAX: Stray Cat, Samurai, Lumbergh, Slash, Slumberkins

Conditions

Slightly overcast and a touch sticky, perfect opportunity to get our sweat on.

Warm up

Some early chatter about 5 Q’s straight with coupons. Couldn’t let the men down.

One lap mosey

  • SSH x 25 IC
  • Windmills x 15 IC
  • SSH x 20 IC
  • Third Grade Exercises x 15 IC
  • SSH x 15 IC
  • Scissor Arms x 15 IC
  • mosey to breezeway and grab some wall
  • Little Bitty Arm Circles x 10 IC (FWD/BWD)
  • Cherry Pickers x 15 IC
  • Seal claps x 10 IC
  • Overhead claps x 10 IC
  • Dive bombers x 10 IC (down-out-back-up)
  • Merkins x 10 IC (hold at bottom for 2/3)

The Thang

Repeat each circuit 4 times. 12 Reps of each exercise.

If done early pick up the six.

ROUND 1

Decline Merkins, Lunges, Flutter Kicks

Travel: Broad Jumps across the field (short direction)

Perform all exercises on the other side. Repeat until you’ve completed the circuit 4 times. 

ROUND 2

Block Curls, Block Squats, Big Bois

Travel: Rifle Carry — down and back across the field (short direction)

Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.

ROUND 3

Release Merkins, Jump Squats, American Hammer

Travel: Bear Crawl 1/2 way across the field (short direction). 

Perform all exercises at each stopping point. Repeat until you’ve completed the circuit 4 times.

We got in one round and had to call it due to the time.

Finished round one in center off field so moved straight to 6MOM

6MoM

  • LBC, Flutter kicks, planche pulses , side sit-ups

COT

Pride and it’s dangers

Pride can be a damaging trait. It makes it hard for us to see and admit mistakes, it puts unnecessary pressure on our relationship, and openly demonstrates a lack of care for others. Pride will also prevent us from asking for help when we need it most.

Slash – Pride can manifest itself in our reaction to our M. Try to take just a couple seconds to pause before responding to let that initial defensive reaction pass. 

Lumbergh – outside pressures and having to keep our pride in check at work can cause pent up emotional releases towards our closest relationships, specifically our families. .When you sense the change try to separate yourself from the situation rather than reacting in the moment. 

Slumberkins – had an opportunity to check his pride recently and was able to turn it into a learning moment. 

Stray cat – as he has grown in his career he has learned to respond by assuming he is wrong even when he might be right and allow himself the time to do the research and then respond with facts not emotions.

Appreciate the VQ support out there!

-2-Chainz

Posted on

(07.30.21) – It’s just 5 rounds, bro!!

AO: Lightning Rod

QIC: Lumbergh

PAX: Stray Cat, Free Lunch, Samurai, Kiwi

Conditions

Warm and balmy start to the day. Felt like Florida!

Warm up

  • SSH x 10 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • Big Flutter Kicks x 10 IC
  • Scissor Kicks x 10 IC
  • Windshield Wipers x 10 IC
  • World’s Greatest Stretch x 5 (alternate to other leg)
  • Fold Overs x 5 IC (toes point in, toes straight ahead, toes point out)

The Thang

Mosey to the grass hill

ROUND 1

  • Start at the bottom of the hill
  • 1 Coupon Curl
  • Murder Bunny to the top
  • 2 Coupon Curls
  • Rifle Carry down
  • 3 Coupon Curls
  • Murder Bunny to the top
  • 4 Coupon Curls
  • Rifle Carry down
  • 5 Coupon Curls

ROUND 2

  • Start at the bottom of the hill
  • 5 Coupon Curls, 1 Coupon Squat
  • Murder Bunny to the top
  • 5 Coupon Curls, 2 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 3 Coupon Squats
  • Murder Bunny to the top
  • 5 Coupon Curls, 4 Coupon Squats
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats

ROUND 3

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 1 Coupon Row
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 2 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 3 Coupon Rows
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 4 Coupon Rows
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows

ROUND 4

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 1 Coupon Swing
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 2 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 3 Coupon Swings
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 4 Coupon Swings
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings

ROUND 5

  • Start at the bottom of the hill
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 1 OH Press
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 2 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 3 OH Presses
  • Murder Bunny to the top
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 4 OH Presses
  • Rifle Carry down
  • 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 5 OH Presses

Mosey back to the LR

6MoM

  • 20 Leg Raises x IC EC

COT

Accountability and Mentorship

As iron sharpens iron,
    so one person sharpens another. Proverbs 27:17

Iron by itself will rust, become impossible to use, however with friction and effort from other iron, it can be sharpened.

The point of this message is we can’t go at this alone, we need others in our life to improve ourselves, just as others need us to be better. Lock shields, bare all, get skin in the game, and be honest about it. Your Level of health is directly related to your level of honesty. Admitting our weaknesses and being transparent is the true sign of strength. We know what it takes to meet our goals but are we always honest? My challenge to each of you is to look inward and see what it takes to unlock this level of honesty so that you can achieve your goals.

That’s a wrap

-Lumbergh

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Say Yes to the Gauntlet!

QIC: Walkman

PAX: Kiwi, Lumbergh, Houdini, Free Lunch, Samurai, Stray Cat, Whitney

Conditions

60 degrees and overcast, perfect weather to launch the Gauntlet! Pax trickled in just in time as we all figured out parking and where the flag should go at the new AO.

Warm up

Started with two laps of a 6 man run at a casual mosy. Houdini put a little flare on it at the end but Lumbergh chased him down and slowed it down again. Circled up on the football field for Windmill x 10, Slow High Knees x 12, Monkey Humper x 10, Third Grade Exercise x 10 then mosied to the tennis courts and found ourselves among a herd of sleeping exercise equipment – three coupons, a jump rope and some battle ropes.

The Thang

The PAX partnered up, with one doing an exercise while the other ran gassers to each of the three tennis courts and back. Exercises were Alternating Arm Battle Rope, Jump Rope, Real Peter Parkers, 10 point coupon Press, KB Swing, Bonnie Blaires, and Alternating arm merkins on a coupon. After each partner completed the movement/gasser combo, we switched and quickly got into the next exercise. A lot of good competition emerged among the runners – racing back and challenging each other. We completed three rounds: in round 1 we ran all three tennis courts, in the second just the first 2, and in the last just the first tennis court. PAX pushed hard and finished strong and mosied back to the field.

6MOM

Completed 2 minutes of plank and 2 minutes of LBC’s (60!).

COT

I shared my joy at launching the new AO and reflected on ‘saying yes’ to new things. I’m here because I said yes at a BBQ with Beach Bum, and the impact of that one YES has been significant in my life and the lives of others. Lumbergh shared that his life was shaped by one ‘yes’ in his early 20’s to drive a car across the country. Stray Cat shared that he’s in a much different place mentally and physically because he said yes. YHC encouraged the PAX to look at their lives and find opportunities to say YES.

Free Lunch shared that he has a friend who isn’t anywhere near fit enough to keep up and how we would handle having someone like him join – we dicussed communicating ahead of time and building a workout where he’d feel challenged along side the PAX but not excluded because of the fitness requirement (a very you V. you workout). Kiwi shared his brother is in the same place they came up with an idea to host a separate workout for them – to help catch them up and make them feel welcome – We’d love to support this! Make it happen Men!

Lumbergh challenged the PAX to lean in to the Gauntlet, especially in this inaugural month. and for all of us to be more active and organized (posting in threads, right channels, etc) in slack. This is really important as we scale – for organization and for community building.

Great work Men!

Walkman