Tag: Walkman

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(2.4.22) Kill the Jester


AO: >Lightning Rod

QIC: > Walkman

PAX: > Free Lunch, Kiwi, Danish, Steak Juice, Steamy Nix, Herbie



CONDITIONS

38 and foggy but dry! Pax showed up on time and ready to rock!

Warm Up (Circle of Pain)

Warm up

  • Pax Held squat to begin and YHC asked them to take a minute to look inward and consider a distraction in their lives. Something that is holding them back, stealing their attention, focus, etc. When each person had theirs, they raised their hand, and once we all had one I asked them all to remember that distraction for later. When they got to a point of fatigue or exhaustion, to visualize that distraction and practice pushing past it through physical movement.

Mosied to 52nd and back to the corner for a warmup of Neck Rolls x 10, Halo’s x 12, Windmill x 12, Slow High Knees x 12, Third Grade Exercise x 12, Monkey Humpers x 12, Daisy Pickers x 12, Jane Fonda’s x 21 on both sides.

The Thang

Moved around the corner to the low wall and completed a circuit.

Round 1: ( Burpee, 5 squats, Box Jump, 5 squats) x 5

Round 2: Wall Sits with Cherry Pickers x 15, Morrocan night club x 15, OHP x 15

Round 3: Merkin x 20 (easy count)

Repeato. On the third set we modified to 5 burpees. On the fourth set we modified to 2 burpees, but didn’t have time to complete rounds 2 and 3 for a fourth time.

Encouraged the Pax to visualize that Distraction as our legs and shoulders turned to Jello.

6MoM

  • Plank x 10, Side plank x 10ea
  • Six inch hold x 10
  • Frozen Freddies x 21

COT

We discussed the Jester, and how he fits into the royal court. I shared my experience of recently killing my jester (Video Games) and the immediate impact its having, and encouraged the Pax to realize they could take a similar step. Good sharing by the group of their personal distractions and successes/struggles in pushing through them.

Great work Men!

-Walkman

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(1.28.22) Hop Hop and Don’t Stop!


AO: > Lightning Rod

QIC: > Samurai

PAX: > Bob Evans, Kiwi, Slash, Herbie, Walkman, Steak Juice, Free Lunch



CONDITIONS

29 degrees, clear skies and windy.

Warm Up

Mosey down to the track, up and down the stairs a few times, then down to the goal line.

  • Side Straddle Hop X 25
  • Third Grade X 10
  • Monkey Humpers X 15
  • Butt Kickers X 10
  • Fast High Knees X 10
  • Y to T x 20
  • Side Straddle Hop x 25

The Thang

First exercise is a buddy exercise. Buddy A does the stationary exercise while buddy B does the moving exercise down to the 30 yard line and back. Then buddy B does stationary and buddy A does the moving exercise.

  • Round 1 Squats/Bear Crawl
  • Round 2 Lunges/Big Boys
  • Round 3 Merkins/Broad Jump

Mosey over to the low wall and do the second exercise two times through:

  • 1 Minute Inverted Row
  • 30 Seconds Rest
  • 1 Minute Bench Dips
  • 30 Seconds Rest

Then mosey back to the goal line for the last exercise:

  • Run to the 10 yard line and back
  • Do 1 Burpee
  • Run to the 20 yard line and back
  • Do 2 Burpees…

Everyone made it to the 70 yard line and some PAX got through to 100. Then we mosied back to the Lightning Rod with an extra stairs run on the way.

6MOM

  • Scissor Kicks x 20 in cadence

COT

Each part of this workout was intended to represent one of the three Fs.

The timed portion is a measure of Fitness. Fitness is about being fit for a purpose, suitable for the task we are assigned. It’s not about looking good or even about feeling good. In order to talk about Fitness, we need to know what task we are trying to be fit for. That’s our reason, our Why.

The buddy portion represents Fellowship. It’s a scary world out there, and we’re not going to make it alone. In order to survive, in order to thrive, we have to stick together. We have to work together to get it done, encouraging each other as we go.

The Burpee Ladder is about Faith. We have to believe in something outside of ourselves. This could be God, the Fellowship, the connectedness of the universe- there has to be some Higher Power out there because we can’t be it. We can’t do it on our own. There’s not enough strength in me to run up and down the field doing burpees when it’s freezing cold and dark. That power has to come from somewhere outside of us.

PAX went around the circle and shared about their Why, the task and purpose they want to be fit for, and about their Higher Power, where they get their Faith and their Strength from.

Remember your Why, stay close to your Fellows, and reach out to your Higher Power for help!

With Love,
Samurai

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(01.26.22) – Clockwork “CORE”nge

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Herbie, Samurai, Walkman, Slash, Free Lunch, Steamy Nix,

Conditions

Frosty and foggy! But energy was high!

Warm up

  • SSH x 20 IC
  • 3rd Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmills x 10 IC
  • Scissor Arms x 10 IC

Mosey to field

The Thang

Mosey to the middle of the field. Setting up five cones, one in the center of the field, the rest 20 yards away from center creating an ‘X’.

PAX starts in the center and always returns to the center station after visiting each station. Every time the PAX returns to the center of the field –> 5 Merkins (EVERYTIME)

  • Start with your Merkins
  • RUN to the first station do the work, NUR back to center
  • Continue thru this rotation, until all stations have been visited
  • Start next round by adding 5 more reps to each station, Merkins remain 5 reps always
  • Station 1 – Big Bois
  • Station 2 – Opposite Arm/Foot Touches in Pike Plank (HC)
  • Station 3 – Double Leg Raises (without touching the ground)
  • Station 4 – Pickle Draggers (HC)

COT

BEATING BURNOUT
Stress is a fact of professional life, but extreme and unrelenting pressures can lead to the debilitating state we call burnout.

Three symptoms characterize burnout: exhaustion; cynicism, or distancing oneself from work; and inefficacy, or feelings of incompetence and lack of achievement. Research has linked burnout to many health problems, including hypertension, sleep disturbances, depression, and substance abuse. Moreover, it can ruin relationships and jeopardize career prospects.

Resolving burnout often requires changes at the job, team, or organizational level. But you can also take steps toward recovery and prevention on your own: Prioritize your health, shift your perspective to determine which aspects of your situation are fixed and which can be changed, reduce exposure to the most stressful activities and relationships, and seek out helpful interpersonal connections.

It’s important to ward off burnout on your team as well: Insist on time for rest and renewal, set realistic work limits, boost your team’s sense of control, provide meaningful recognition, and ask people what help or training they need to succeed.

https://hbr.org/2016/11/beating-burnout

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(1.10.22) Left, Right, Left


AO: >Lightning Rod

VQIC: > Samurai

PAX: > Danish, Bob Evans, Kiwi, Walkman, Steak Juice, Free Lunch, Stray Cat



CONDITIONS

35 degrees out. Overcast but not raining!

Warm Up

We did the whole warm up in cadence.

  • Side Straddle Hop x 25
  • Daisy Pickers X 20
  • Slow High Knees X 10
  • Fast High Knees X 20
  • Forward Small Arm Circles x 15
  • Reverse Small Arm Circles x 15
  • Side Straddle Hop x 25

The Thang

PAX formed into two columns and ran 1/2 mile in cadence with Q calling cadences. We are going to need some music lessons to improve our singing. Ended our run down at the track.

Beatdown Part A:

  • 1 Minute of continuous Merkins
  • Big Boys x 10 in cadence (hard count)
  • 1 Minute of continuous Merkins
  • Squats x 20 in cadence (hard count)
  • 1 Minute of continuous merkins

Beatdown Part B:

On the track, on your own. Lunge Walk x 30 (hard count) and then run the rest of the lap back to the starting line. All PAX completed 3 laps and some did more.

PAX formed into two columns and ran in cadence back to the flagpole. Our singing was slightly improved this time around.

6MOM

  • Flutter Kicks x 30 in cadence
  • 1 Minute Low Plank
  • Freddie Mercury x 20 in cadence
  • Reverse Freddie Mercury x 20 in cadence

COT

Q shared about personal journey and the power of fellowship to transform lives. Reach out to your brother next to you and offer your help. It could make all the difference!

With Love,
Samurai

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(1.7.22) Battle Buddies


AO: >Lightning Rod

QIC: > Walkman

PAX: > Herbie, Danish, Kiwi, Samurai, Bob Evans, Lumbergh, Slash, Steamy Nix



CONDITIONS

Thank the lord it was 50 degrees because it was WET. Poured on us the whole time but the liquid sunshine provided some great cooling for the beatdown.

Warm Up (Circle of Pain)

Warm up

  • Mosy to the track with our coupons, set the coupons on the goal line. Pax lined up for a six man run with one coupon. The coupon starts at the front, and is passed down the line until the last man has it, then the last man runs it to the front. Completed 2 laps then circled up for: Windmill, Third Grade Exercise, hammy stretch, Halo’s all x10.

The Thang

Partnered up and lined up on the goal line with one coupon per team. The team was responsible for moving the coupon to the other goal line.

Round 1: Lunge walk with coupon handoff every 5 yards. Every 20 yards stopped and the team completed 10 merkin squats (wheelbarrow position as a team, one member is doing merkins and the other is doing squats)

Round 2: Murder bunny (partner doing broad jumps) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 merkin squats.

Round 3: Rifle carry (partner just walking) with coupon handoff every 5 yards. Every 20 yards, stopped and completed 10 Thrusters or squats. Raised the stakes – if a team missed a handoff, walked passed a line, or forgot to switch, they owed 5 penalty merkins. This increased communication on the teams and we only had 1 set of penalty merkins across all teams.

Round 4: Bear crawl with coupon drag, coupon switched every 5 yards. Every 20 yards, completed 10 big bois with coupon handoff. Penalty merkins in effect but the pax did great and nobody earned any.

We were tight for time, so started COT on the mosy, sorry everyone.

COT

YHC shared the adventures at The Grizzly – detailing the physical and mental challenges of the event and talking through the teamwork, external focus, and grit required to push through. Bob Evans and his physical preparation helped carry a lot of people, and Samurai’s attitude and mental toughness shined throughout the night. Great event that taught us a lot and I encourage everyone to consider one, and to prep for it accordingly.

Great work Men!

Walkman

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(01.03.22) – Faster than Rain

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Walkman, Herbie, Kiwi, Free Lunch

Conditions

Wet, wet, wet but north of 40 degrees, which was a nice change of pace lately!

Warm up

  • SSH x 20 IC
  • 3rd Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmills x 10 IC
  • Scissor Arms x 15 IC
  • SSH x 20

Mosey to track

The Thang

7 of Diamonds – Track Style (Burpees, Big Bois, Squats, Merkins)

Round 1 – Burpees

PAX Runs 400m (complete 7 Burpees) x 4

Round 2 – Big Bois

PAX Runs 400m (complete 14 Squats) x 4

Round 3 – Squats

PAX Runs 400m (complete 21 Big Bois) x 4

Round 4 – Merkins (not enough time to complete)

PAX Runs 400m (complete 28 Merkins) x 4

COT

3 tricks for setting–and sticking to–your New Year’s resolutions, according to career coaches

  • Ask Self Reflective Questions (What am I doing? Who am I with? How do I feel?) –> “Values are the bedrock on which you make decisions, when you rank these values – community, authenticity, faith, whatever they are – you can set goals based on those values.” – Susan Peppercorn
  • Focus on Smaller Goals
  • Find an accountability partner

https://www.cnbc.com/2021/12/31/how-to-crush-your-goals-in-the-new-year-according-to-career-coaches-.html

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