Tag: Stray Cat

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3.31.21 Trip to the Zoo


AO: >Lighting Rod

QIC: > Slash

PAX: > Herbie, Stray Cat, Walkman, Danish, Kiwi, Dockers, Giggles

CONDITIONS

Mid 30’s and crystal clear. Giggles just got his leg brace off and was ready for action.

Warm Up (Circle of Pain)

x20 SSH

X15 Imperial walkers

X15 Fast high knees

x15 Alligators (fingers on temple, bring elbows together and back out flexing blades together)

x15 Gorilla Humpers

x10 Froggers (plank to wide squat to stand, back to plank)

x10 Grady corns (hands stretched in front, hands in T, hands together above head)

The Thang

Mosey to the curb for 15 curb merkins with right hand on ground and left hand on curb. Change sides 15 merkins. All in cadence.

Trip to the Zoo

Pax line up at goal line. Animal walk to 50yard line, with early finishers brining up the six:

  • Frog walk (like frogger warmup but moving hands forward each round and no standing up, aka Kill the Bunny with no coupon)
  • Duck walk
  • Sneaky gorilla (sit on right ankle and bring left leg forward laterally, shift weight to left ankle and bring right leg forward laterally)
  • Monkey walk (squat position body turned to school, move hands forward and hop feet up) rotate to other side at 25yds
  • Monkey lifts (like the walk but hand standing instead of hopping)
  • Bear holds to crab holds callouts, stationary on 50 yard line (left side flips up and over or right side flips up and over)
  • Scorpions (bear hold to crab hold with handstands while flipping forward while moving down to end zone). Rotate sides at 25yards (holy hell these got me dizzy!)

15 merkins every 100 yards, finishing with 30 merkins.

6MOM

Mosey back to courtyard

10 merkins to get to 100 total

Ran out of time for abs.

Moleskin

Compound interest

We’re at the end of the merkin challenge. The improvements we’ve made reminds me of the concept of compound interest – earning small amounts of interest on the original investment plus the interest on interest can really add up. Each round of merkins each day (maybe 10-15 at a time) has really added up! Physically and mentally. If you only did 100 each day, that’s over 2hrs of straight up merkins! I also learned I’m sick of merkins and need diversity in my challenge routine or else I go overboard.

Danish shared that adding modifications during challenges (different number of reps per set, wide/narrow grip) is a great idea to keep things fresh, progressing and prevent injury.

Walkman shared that go30 challenges goals should be personal and not necessary physical. It’s an impetus to do something meaningful that you would’ve had done on your own and want the group to hold you accountable to.

Rock on! SLASH

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To Infinity and Beyond

AO: Lightning Rod

QIC: Walkman

PAX: Danish, Stray Cat, Kiwi

Conditions

A light drizzle, and 41 degrees with wet ground as 4 HIM’s started their week off right.

Warm Up

Sun Salutations x 5

Slow High Knees x 15

Scissor Arms x 15

WindMill x 10

Mosy to the track

The THANG

Jogged to the far side 100M line, completed ‘infinity plank’ of Merkin x 25, Plank x 20, Shoulder tap x 20.

Sprinted 100M

Jogged to next 100M line, completed 10 ‘infinity squat’. This is a split squat, split squat, jump squat done in cadence.

Sprinted 100M

Jogged to first 100M line and repeated x 4.

Mosied back to the ‘Rod.

6MOM

Big Bois x 25

Side to Side Heel touches x 15

Slow Flutter Kick x 10

LBC x 25

Big Bois x 3

Moleskin

Shared my experience with banishing a Jester for the month of march. My go30 Challenge this month was to not play video games. They’d been creeping into my life as a pleasant distraction and I found myself killing time with them instead of using that time creatively or productively. I’ve had an absolutely stellar March, and I think a huge piece of it is not having that distraction. The draw is still there, but the accountability of the go30 challenge has made it easy to dismiss. Danish asked how I’m going to re-integrate, if at all, and I’m not sure yet, but if there’s a Jester in your life, really consider putting it to the side for a period to see how it’s absence changes your life.

Great work – Walkman

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(03.08.21) More than Marginal Gains


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Stray Cat, Walkman, Danish



CONDITIONS

Cool, crisp, dry morning at the Lightning Rod. 4 HIMs got in the work and now ready to take on the week!

Warm Up (Circle of Pain)

  • Mosey to Field
  • SSH x 15
  • Windmill x 10 IC
  • Imperial Walkers x 10 IC
  • Monkey Humpers x 10 IC

The THANG

> 4 stations of work (ladder down 10 reps from 50)

Station 1 (Center of the Field)

  • 50 Merkins
  • Mosey to Station 2

Station 2 (Parking Lot)

  • 50 Squat to side Crunch
  • Mosey to Station 3

Station 3 (Bench Courtyard)

  • 50 Box Jumps
  • Mosey to Station 4

Station 4 (Stadium Bleachers)

  • Tricep Dips
  • Mosey back to Station 1
  • Drop 10 reps and repeat stations, finish last round with 10 reps

6MOM

  • Small Flutter Kicks x 15 IC
  • Big Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Hold Six Inches
  • LBCs x 15 IC
  • LBX x 15 IC

Moleskin

In 2010, Dave Brailsford faced a tough job.

No British cyclist had ever won the Tour de France, but as the new General Manager and Performance Director for Team Sky (Great Britain’s professional cycling team), Brailsford was asked to change that.

His approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

They started by optimizing the things you might expect: the nutrition of riders, their weekly training program, the ergonomics of the bike seat, and the weight of the tires.

But Brailsford and his team didn’t stop there. They searched for 1 percent improvements in tiny areas that were overlooked by almost everyone else: discovering the pillow that offered the best sleep and taking it with them to hotels, testing for the most effective type of massage gel, and teaching riders the best way to wash their hands to avoid infection. They searched for 1 percent
improvements everywhere.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

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(02.26.21) Franklin Mountain Summit


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Slash, Danish, Stray Cat, Bunny, Samurai, Herbie, Walkman



CONDITIONS

> 8 PAX strong this morning, casual 8 as Walkman defined it. Mellow 42 degrees, a little wet and windy, perfect way to summit the Franklin Mountain grinder!

Warm Up (Circle of Pain)

  • Mosey to the Track
  • 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

The THANG

As many rounds as possible before mosey back to LR for COT. Goal is 3 rounds.

  • Run to the Franklin Statue
  • 50 merkins
  • Run back to track and back up to Franklin Statue
  • 50 big bois
  • Run back to track and back up to Franklin Statue
  • 50 squats

Encouragement was rampant this morning, PAX was positive and kept moving! It’s a great to be alive and pushing thru a gasser of a beatdown.

Mosey back to LR!

6MOM

> Finished on the 6,

  • LBC x 20 IC

Moleskin

An unfit man is a slave to his lack of self-control

Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .

The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

> That’s a wrap, Lumbergh

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(02.08.21) Super Bowl Shake-off


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Samurai, Danish, Stray Cat



CONDITIONS

> 4 solid HIMs overcame the Super Bowl influenced fartsack and started they day off right! Nice shake off session to get us loosen up from the weekend beatdown and Super Bowl indulgence. A little warm-up, a few extra stretches, and some strength/cardio work, finished with a little core!

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 track. Stopped above the stairs for a quick stretch session. Arm across the chest (each arm), arms behind the head (each arm), and calf stretch on the stairs. Finished with a little mosey to the track and completed 5 inch worms (hand walk out, leg walk in)

The THANG

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

  • Run 400 meters
  • 10 merkins
  • 20 squats
  • 30 big bois

While wrapping up our last round, we all took a pause to witness another launch of Space-X satellites (well, at least that’s what we hoped it was 🙂 ).

Mosey back to LR!

6MOM

> Finished on the 6,

  • Flutter Jacks x 20 IC
  • LBX x 20 IC
  • Pickle Pounders x 10 IC
  • Pickle Draggers x 10 IC

Moleskin

> Inspiration from “Pursuit of Happiness”

Will Smith in the “Pursuit of Happiness” addresses his son and says these words of guidance, “Don’t ever let someone tell you, you can’t do something. Not even me. You got a dream, you gotta protect it. People can’t do something themselves, they want tell you can’t do it. You want something, go get it. Period.”

> That’s a wrap, Lumbergh

Posted on

Coupon Cardio to start the week

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Danish, Stray Cat, Samurai,

Conditions

Strangely Balmy mid 40’s and overcast with wet ground but no rain. PAX was chatty as we kicked off the warmup.

Warm up

High Knees x 12, Third Graders x 12, Windmill x 12, Squat x 10, Slow High Knees x 12, Butt Kickers x 12, Monkey Humpers x 12

Mosied to the track with our coupon’s.

The THANG

Declining Coupon Circuit

Transfer Merkins x 10,

While carrying the coupon, run up the stairs, run around the end of the track to the Bleachers.

Transfers x 10

Run back to the starting position.

Repeat x 9, 8…..finished the set with (4) before running out of time. For the first two rounds we also included a stair run up the bleachers. Once Samurai and Bunny joined us (late but not in the fart sack!) we couldn’t stay separated safely so we ditched the bleacher run.

Moleskin

Grace – Unmerited Favor. To give it to others is to view everything in as favorable a light as possible. Your M, your shorties, friends, people on social media, political figures, etc. This is challenging in itself, especially in closer relationships where the stress of the day/week can make a sigh or miscommunication feel intentional.

What is too much grace? The balance is tricky. I’ve heard it described as equal parts ‘ love’ and ‘sword’. Enough ‘love’ to empathize, enough ‘sword’ to be candid and honest even when it’s hard.

To give grace to others is challenging. To do so to yourself, even more so. Recognizing your limits and respecting them, while not giving in to the jester or self deceptions is a tough balance. Last week Danish used a good example for setting goals – sometimes you have to meet yourself where you’re at. Being candid that whatever Ideal you’ve set, perfection may not be an option yet is a good balance of Love and Sword. There’s a great saying ‘Don’t let the perfect get in the way of the good.’

Do good to yourself. As we roll into February, set a go30 challenge for yourself that is good. Something you can do and be proud of, and extend that level of grace to others.

– Walkman

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(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

Legs and Leadership


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Herbie, Lawn Boy, FNG (Stray Cat)



CONDITIONS

> 40 degrees and slightly overcast, dry ground and clear morning in the gloom. We were joined by an FNG who found us through a friend in Charlotte who knew of Angus, as well as Lawn Boy from the Houston Area who’s in town to visit family. Quick introductions and we kicked off right at 530.

Warm Up (Circle of Pain)

> Jogged to 62nd and back to the tennis courts, circled up for Windmill x 12, slow high knees x 12, third grade exercise x 12, arm scissors x 12, squat x 10 and then mosied to the track.

The Thang

>Wall Sits with cherry pickers x 15, Moroccan night club x 15, OHP x 15, Forward arm circles x 15, backward arm circles x 15.

Started in the end zone – broad jumps to the other end, stopping every 10 yards for squat jumps. 3 @ the 10, 6 @ the 20, 9 @ the 30, 12 @ 40, 15 @ 50, then descending – 12 @ 40, 9 @ 30, etc.

Jogged back to the original end zone and repeated the structure with lunge walks and side lunges (one on each side counted as 1).

Pax finished strong and mosied back to the ‘Rod.

6MOM

> LBC x 25, Flutterkick x 10.

Moleskin

> To Lead is to go before, but it is also to be followed. A ‘leader’ who only goes before and isn’t followed is just wandering around on his own, having lost his people on the way. A leader casts vision and takes his people in that direction, to do so is both a responsibility and a privilege. A privilege to be trusted and followed, a responsibility to do it well and to cast a vision that is aligned with the needs of the followers.

> Tomorrow’s sore legs brought to you by Walkman