Tag: THE GAUNTLET

Posted on

(07.01.22) – Courtyard Chaos

AO: The LGauntlet

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

So Long, and thanks for all the Merlot!


AO: >The Gauntlet

QIC: > Walkman

PAX: > Stray Cat



CONDITIONS

mid 20’s but dry snow on the ground!

Warm Up (Circle of Pain)

  • Mosy two laps and circle up for Halo’s x 10, Squat x 10, Third Grade Exercise x 10, Imperial Walker x 10, mosy to the playground.
  • Pull up x 5, Swing extensions (stand in front the swing, hold it with your arms, push it out as far as you can, supporting yourself with it and your core) x 10. repeato x 2. Mosy to the stairs.

The Thang

5 rounds: 5 burpees, 5 step up high knees (HC), run top of stairs, 5 decline merkins on the benches.

Mosy to the bike racks and stairs.

3 rounds: Sprint down one lane of bike racks (length wise), 5 squats, spring back, 5 squats, repeato down each lane, run down the stairs, 5 decline merkins, run up the stairs.

Mosy to the football field. Lunge walk 20 yards, broad jump 20 yards, repeato till end zone. Mosy back to starting spot.

6MoM

  • Penguins x 25, LBC’s x 25, Frozen Freddies x 25.

COT

We talked about the end of the year, closing of things and the opportunity to reset and declare new purposes, and intentions for the new year. YHC also shared how critical the fellowship is in my life. I’ve been injured, sick, or out of town largely for the last 8 weeks, and though I kept up my workouts, even my M commented on me being off. I need the group. This has been the best week of the last 8 because of it. Thanks!

Great work men!

Walkman

Posted on

Title

A0: The Gauntlet

QIC: Walkman

PAX: Herbie, Houdini

Conditions

39 and chilly, but dry!

Warm up

All exercises x 12. Scissor Arms, Grady Corns, Third Grade Exercise, Imperial Walkers, Monkey Humpers, Hammy Stretch.

Light jog to the playground.

The Thang

Six man run (one lap, one lead per peson)

Pyramid workout.

Round 1: 10 burpees, 10 GT Squats, 5 pull ups, 10 hanging leg raises

10 merkins

Round 2: 9 burpees, 9 GT Squats, 4 pull ups, 9 hanging leg raises

10 merkins.

Repeato with 10 merkins between each round, descending to 8, 7,6,5 and then back up 5,6,7,8,9 and we ran out of time before completing the final round.

Mosey back to the track.

6MOM

Each x 25: Plank, Penguin, LBX, Frozen Freddie, Core Rocker (x15).

COT

YHC shared that being injured over the last 3 weeks made me realize how much the 2nd F is critical to what we do. I was doing my workouts at home – not nearly the same intensity for multiple reasons, but still physically challenging, but my M made the comment that she could tell I was missing something. The workouts themselves were not having the same impact on my patience, presence, attitude, joy, etc. I missed the gloom, struggling with other men in the same direction. I missed the fellowship piece, and it cannot be decoupled from fitness without limiting the impact. The need for fellowship is real.

The conversation expanded into what motivates/demotivates us and what we could do to be more inclusive and inviting to F3 for current and prospective participants.

Great work today Men!

Walkman

Posted on

When you’re in charge, take charge

A0: The Gauntlet

QIC: Walkman

PAX:  Free Lunch

Conditions

51 and clear. Nice quiet morning in the gloom.

Warm up

Windmill x 10, Third Grade Exercise x 10, Scissor Arms x 10, Slow High Knees x 10, Hammy stretch x10

The Thang

TABATA – 45 seconds of work, 15 seconds of rest.

Rounds 1-3: Thrusters, HR Merkins, Flutter Kicks, Frozen Freddies, Side leg lifts (alternating sides each round)

Rounds 4-6: Squat holds (squat and hold for 3 count), Hot Paw Merkins, Prestige Worldwides, American Hammers, Side Leg Lifts

Rounds 7 &8: Squat pulse (squat and pulse for 3 count), OHP, Flutter Jack, Plank with knee to elbow, Side leg lifts

COT

During the workout YHC shared the story of “The Grizzly” – it takes about 30 minutes to really tell it and it carried into the CoT. The primary message was focused around one of the leadership lessons from Q school, which was

“when you’re in charge, take charge.”

This became very apparent as our Platoon Leaders and Associate Platoon Leaders tried to herd ~30 men who were exhausted, beat down, stressed, and operating with limited visibility throughout the night of The Grizzly.

Additionally, there’s an interesting corrolary that comes out of this lesson. That is

“when you’re not in charge, be a good follower”

Being a good leader, even when you’re not in the leadership position, means you follow well. This can be challenging, particularly when most of the team is used to being leaders. In that environment, it’s even more critical to follow well. There were several instances in the Grizzly where individuals taking initiative undercut the systems the PL & APL were working on to keep us moving. We sorted them out, but it was a great lesson to learn in real life.

This applies to our life as partners, fathers, friends, employees, bosses, etc.

When you’re in charge, take charge. When you’re not, be a good follower.

Great work today men!

Walkman

Posted on

(11.17.2021) 3/4 Hour of Power

A0: The Lightning Rod

QIC: StrayCat

PAX:  Danish, Dockers, Herbie, Lumbergh, Slash, Steamy Nicks

Conditions

37 F and dry.

Warm up

20 SSH

10 Pickle Bombers

10 Big Arm Circles (switch direction half way through)

12 Third Grade Exercise

10 Slow High Knees

This workout was focused on power. Force = mass x acceleration. We pushed the acceleration this morning.

The Thang

Mosey to the field. Line up on one side line.

Sprint across the Field. Then Mosey back.

10 Squat Thrusters

Sprint across the Field. Mosey back.

10 Hand release Pylo Merkin (push hard and get air at the top)

Sprint across the Field. Mosey back.

10 Burpees with a jump tuck at the top.

Sprint across the Field. Mosey back.

10 Pylo rows with three second hold at the top.

Sprint across the Field. Mosey back.

10 Pylo Bonnie Blairs (try to get as much air at the top as possible).

Repeat above for time.

Line up on end zone:

40 yds of Deadbug Shuffle (switch sides half way)

60 yds of bear crawl

return to pick up six

Mosey back to Lightning Rod

10 Slow Dead bugs

25 Leg Raises

25 Hard Count LBCs

COT

StrayCat shared about slipping in fitness over the last few months as he was traveling. We have to always accelerate our fitness and push harder. You are either improving or sliding backwards. You are green and growing or ripe and rotten.

We need the men of F3 to push us forward to greater levels of fitness. We will backslide on our own.

Danish shared about the joy of suffering workouts together on Mondays after the weekend. Lumbergh shared he was tired from a 5 mile run yesterday, but the PAX pushed him to finish this workout strong.

StrayCat

Posted on

Soaked

A0: The Gauntlet

QIC: Walkman

PAX:  Free Lunch, Kiwi

Conditions

50 degrees and absolutely pouring. Tons of water on the ground. We all walked up at the last minute and promptly decided to head to the covered area.

Warm up

Jogged to the covered area in the back of the park to start a Deck of Death. On the way, YHC stepped in a giant puddle and soaked his shoes, and realized that any efforts to stay dry were Futile, so we may as well lean into being soaked. So we stopped in the parking lot and completed scissor arms x 10, halo’s x 10, windmill x 10, third grade exercise x 10, and a 10 count of a hamstring stretch requested by Free Lunch (thanks bob evans!).

Used the parking space lines. Broad jumped to the first line, completed 5 merkins, jogged back, completed 5 GT squats. Completed the same sequence to the next parking spot line, adding 5 of each movement. Repeato until the 5th line – doing 25 merkins and 25 GT squats.

The Thang

Modified from the D.O.D and did a 3 man Dora instead. Used the near and far curbs for distance.

Round 1: Team did 350 GT Squats, one person bear crawling to the nearest curb, one holding plank, the other doing the squats.

Round 2: Team did 100 burpees, one person jogging to the second curb, one holding plank, the other doing burpees.

Mosied to the tennis courts – they were too slippery – so moved down to field.

Round 3: Team did 150 American Hammers (HC). One ran to the far side of the field, one held plank, one did the Hammers.

6MOM

Penguins x 20

Frozen Freddies x 20

COT

Short and Simple COT, inspired by NAS. “Say what you do, do what you say, be ultra-about it.”

Kiwi probed into what ‘ultra’ means to us and prompted some good convo.

We all agreed that Michelob Ultra’s were going to show up at Free Lunch’s Q tomorrow!

Great work getting soaked today men!

Walkman

Posted on

Accountability

A0: The Gauntlet

QIC: Walkman

PAX: Herbie, Free Lunch, FNG (Platypus), Kiwi

Conditions

45ish and drizzly. Thoroughly expected to get drenched but we were mostly dry other than ground work today!

Warm up

Monkey Humpers x 10, Third Grade Exercise x 10, Side Lunges x 16, Arm Scissors x 10, Imperial Squawkers x 10, Imperial Door Kicks x 10, Mosied a lap as a six man run.

The Thang

Six man run (one lap, one lead per peson)

Merkins x 25

Six Man Run with 3 merkins

Squat Jumps x 25

Six Man Run with 3 Squat Jumps

Burpees x 20

Six Man Run with 3 burpees

Bonnie Blairs x 15 (HC)

Six Man Run with 3 Bonnie Blairs (HC)

Lined up on the goal line for Pinwheels. A pinwheel is a 20 yard sprint with a movement done in a complete circle, repeato to the endzone. Completed Plank walks, Big Boy Pivots (big boy, swivel one direction without your hands or feet, repeato until you’ve made the whole circle). Dead Bugs – circles in both directions each 20 yards, and Peter Parkers.

6MOM

Penguins x 15, Frozen Freddies x 15, Side plank reach x 10 w/ side star x 5 – each side. Big Bois x 2.

COT

YHC shared that most of the successes and challenges I see people having in their lives come back to accountability. The people are embrace it, are good at it, and keep trying to be accountable continue to find success in those areas of their lives. People who avoid it, are bad at it, or don’t try it struggle more. It’s impossible to be fully accountable, especially given all the different aspects of our lives – relationships, kids, work, etc. But growing in accountability in each one of these aspects will yield benefits. In order to sharpen our aim, I shared the four things that an accountable person does:

  1. An accountable person does what they say they are going to do.
  2. When they can’t do 1, for any reason, they proactively communicate it to the stakeholders.
  3. They then own diagnosis of their own failure/shortcoming – they have to identify ‘why’ they missed. This includes asking for help if they can’t identify it themselves.
  4. they own taking corrective action – skilling up, better planning, etc. This includes asking for help if they don’t know how to correct it.

Great work today men!

Walkman

Posted on

Balance

A0: The Gauntlet

QIC: Walkman

PAX: Kiwi, Whitney!

Conditions

nearly 60 degrees and dry. Beautiful morning in the gloom!

Warm up

Monkey Humpers x 15, Side lunges x 15, third grade exercise x 15, imperial squawkers x 15, scissor arms x 15. Mosied a lap and carried our coupons to the lunch area stairs.

The Thang

Mirrored the workout on the ‘500 Kettlebell swing’ challenge that Stray Cat posted earlier in the week. We took a 10 count after each round of 25. Mosied to the endzone for the last round including Murder Bunnies. All in completed 250 Coupon swings.

10 kb swings

Sprint up stairs

10 dips

Run down stairs

15kb swings

Sprint up stairs

15 dips

Run down stairs

25 kb swings

Sprint up stairs

25 dips

Run down stairs

10 kb swings

Sprint up stairs

10 jump squats

Run down stairs

15kb swings

Sprint up stairs

15 jump squats

Run down stairs

25 kb swings

Sprint up stairs

25 jump squats

Run down stairs

10 kb swings

Step up 

10 ohp

Rifle carry down

15kb swings

Step up 

15 ohp

Rifle carry down

25 kb swings

Step up 

25 ohp

Rifle carry down

10 kb swings

Step up

5 blockees

15kb swings

Step up

5 blockees

25 kb swings

Step up

5 blockees

Mosy to field

10 kb swings

10 yard murder bunnies

10 merkins

15kb swings

15 yard murder bunny

15 merkins

25 kb swings

25 yard murder bunny

25 merkins

6MOM

LBC x 37

COT

Kiwi had to bounce early but Whitney and I had a conversation about Balance. We talked about how, when you’re balanced, things feel smooth and easy. If that gives you anxiety, then it’s worth examining the thing that makes you feel that way. The visual of riding a bike helps. When you’re riding smoothly, effortless, you’re balanced. But you can’t do that while standing still – balance requires velocity, but not acceleration. What we’re all seeking is balance – between work, family, friends, fitness, spritual, etc.

Great work men!

Walkman

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

20-10’s

AO: The Gauntlet

QIC: Walkman

PAX: Kiwi, Bob Evans, Free Lunch

Conditions

53 and dry! Fully expected some rain but it was a beautiful morning.

Warm up

Mosied a lap around the track. Circled up for Windmill x 10, Squat x 10, Third Grade Exercise x 10, Squat x 10, Grady Corns x 10. Mosied to the play structure

The Thang

The Pax completed a series of exercise in a format I called 20-10’s. there would be an initial exercise, then a total of 20 movement split up in 5-15, 10-10, and 5-15 counts, and then a final exercise of 10. All done OYO.

First round:

3 Pull ups, 15 Squats, 5 box jumps, 10 calf raises (each leg)

3 pull ups, 10 squats, 10 box jumps, 10 calf raises (each leg)

3 pull ups, 5 squats, 15 box jumps, 10 calf raises (each leg)

Mosied to the picnic tables

10 decline merkins, 15 split squats (each leg), 5 box jumps, 10 calf raises (legs together)

10 decline merkins, 10 split squats (each leg), 10 box jumps, 10 calf raises (legs together)

10 decline merkins, 5 split squats (each leg), 15 box jumps, 10 calf raises (legs together)

Mosied to the turf below the bike racks

5 burpees, 15 Real Peter Parkers, 5 Pistol Squats (each leg), 10 calf raises (legs together)

5 burpees, 10 Real Peter Parkers, 10 Pistol Squats (each leg), 10 calf raises (legs together)

5 burpees, 5 Real Peter Parkers, 15 Pistol Squats (each leg), 10 calf raises (legs together)

Mosied back to the field

6MOM

Side stars x 5 each leg (HC). Plank x 15.

CoT

I shared some personal victories in my life and the impact they are having. Not going to put them in writing, but I appreciated being able to share something intimate with the PAX and getting their insight and feedback on it.

Great work Men!

Walkman