Tag: Walkman

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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

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(11.08.21) – Parking Lot Pounder

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Walkman, Steamy Nix, Free Lunch, Kiwi, Samurai

Conditions

Steamy cold morning! First beatdown of the fall in the 30s.

Warm up

  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • 3rd Grade Exercise x 10 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 10 IC
  • Halos x 10 IC

The Thang

Mosey to the parking lot by the stadium with coupon

  • Start at the top of the lot
  • 5 curls, 5 squats, 5 OH presses, 5 Block up leg raises
  • Run to the bottom
  • 5 burpees
  • Run back to the top, add 5 reps (each round)
  • Repeat (top of the ladder is 5 rounds, then begin dropping 5 reps each round)

Mosey to the Lightning Rod

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)
  • LBCs x 20 IC
  • CBLs x 20 (reverse crunch)
  • 10 American Hammers x IC

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

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

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(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

Posted on

Meaning

AO: The Gauntlet

QIC: Walkman

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

Conditions

48 and wet ground but no falling water. YHC was extremely pleased to see 5 pax in the gloom this morning! So pleasantly surprised it altered my workout and CoT.

Warm up

Mosy lap

Circle up and Mary Poopins x 10, Imperial Walkers x 10, Third Graders x 10, arm scissors x 10.

Mosy Lap

Pull up at the Shipping containers and grab a piece of wall – wall sits with Seal claps x 10, OHP x 12, Cherry Pickers x 12, Forward Arm Circles x 12, Reverse Arm Circles x 12. Mosy to the end zone.

The Thang

Line up on the end zone.

5 burpees, run to 10 yard line, 10 squats, run back.

5 burpees, run to 20 yard line, 20 squats.

Repeato to the 50.

Free lunch reminded us all that, to him, the fourth F is Fsquats.

Mosy to the bike rack stairs.

11’s – burpees at the bottom of stairs, merkins at the top. Start with 10 burpees, run up the stairs, 1 merkin, run down. 9 burpees, 2 merkins, repeato until 1 burpees and 10 merkins. YHC struggled mightily with the merkins! Danish found the dog poop (with his hand) right away, demonstrating great leadership by showing his team where the obstacles were and tackling them first. Great work Danish! Also – how ridiculous for someone to take their dog to the completely fake grass a few minute walk from real grass.

Bob Evans shared that the 3rd F is Faith, and for him it’s why he lives every day the way he does.

Mosied to the tennis courts and completed two sets of fish bones.

Kiwi shared that the second F is fellowship, and that anything in the world worth doing is worth doing with people. Real relationships are required for that to be the case.

Mosied to the starting point.

Penguins x 10, Frozen Freddies x 10, Side plank reaches L & R x 10, big bois x 10.

Danish shared that the first F is fitness, and that for him, fitness sets the stage for the rest of his day. It’s necessary for all the other things to go well.

COT

I had a different CoT planned for today, but when I showed up and saw 5 men were joining me I had to change course. I realized a frustrating internal perspective that I needed to put on the table and share with the group. I’d expected maybe 1 other guy, and as such was somewhat demotivated. Mind you, that’s only happened a few times, and each time it does, it’s great – the intimacy has value too. But the energy of more men is different. I felt I owed the group an apology for doubting them – for the negative expectation I had. How dare I lean into the negative expectation and doubt the value our time together has in the lives of each of you?

I was encouraged not to apologize and that none was necessary, and there’s some truth to that – we all do this for the value it brings to our lives. But there’s more than that. Herbie shared that he feels the same – it’s more motivating to see a larger group, and its also less motivating if you’re battling the fart sack and think it might just be you or only 1 or 2 guys. The importance of this probably varies person to person, but I enjoyed the conversation and appreciated everyones insight into that feeling and how we can think through it.

Thanks for the great start to the day!

Walkman

Posted on

10/09/21 – Half half full


AO: Lava Field

QIC: Walkman

PAX:  slumberkins

Conditions

44 and dark with a little dew when we started and light gray when we finished.

Warm up

Mosied a lap around the track

Squats holds x 15 (HC), 

Third Grade Exercise x 25

Windmill x 15

Imperial Walker x 15, 

Slow High Knees x 15,

Plank (45 sec hold)

Big bois x20

Mosied to the breezeway for Wall sits and 

Cherry Pickers x 12, 

Forward Arm Circles x 12, 

Backward Arm Circles x 12, 

OHP x 12, 

Seal Claps x 12 and then mosied back to the end zone.

The Thang

Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. One lap around the track and repeat.

Round 2: Bolt 45 – Merkins broken into 15 top half, 15 bottom half, 15 Hand Release, Big Bois, Jump Squats. One lap around the track and repeat.

Round 3: Bolt 45 – Big Bois broken into 15 top half, 15 bottom half, 15 full. Jump squats, Merkins. Half lap around the track and repeat.

Ran to the Wall for Wall sits and Cherry pickers x 10, Forward arm circles x 10, Backward arm circles x 10, Seal Claps x 10, and OHP x 10.

6MOM

Plank x 45 seconds, 

Side sit-up  x 10 each

COT

Shared the quote I heard on the radio on my way in this morning “facts inform truth which forms trust“ in our current society people are afraid to admit that there are facts and truths worth standing up and defending. slumberkins pointed out that conversely to that, we have to be willing to hear other people’s comments and honestly evaluate our opinions based on facts that they might present.

2-Chainz

Posted on

Make Time to Play

AO: The Gauntlet

QIC: Walkman

PAX: Herbie, HoeDown (Downrange from NC)

Conditions

46 and chilly! Fall is in the air.

Warm up

  • Started in the end zone with forward and backward arm circles x 10, mosied at about 70% to the other end zone, slow high knees x 10, mosied at 70% again, windmill x 10, third grade exercise x 10, mosied again, best stretch in the world for a 10 count on each side. Mosied to the basketball court with a basketball and some sidewalk chalk.

The Thang

Played a game of around the world! The Pax needed to make shots from the Layup, Free throw, Left Wing, Right Wing, and 3 pointer positions. We were aiming for 10 from each location, but ran out of time. We rotated shooters, and each shooter got to decide a movement and which position to shoot from. If they made it, we did (5) of that movement. If they missed, we added 1 rep and 1 ‘line’ for each miss on top of the (5). A ‘line’ was the equivalent of 1 of the lines on the court, like running a gasser. The more lines, the further you had to run. We took turns, and all shot terribly – poor lighting, hard rims, cold hands, herbies gloves, they were all to blame. 8 misses was the most we ever ‘earned’ I believe. We included Merkins, Burpees, Squats, HC Lunges, etc. Finished with only 3-5 shots made from each spot, mosied back to the endzone.

For Future, we’ll have the pax who aren’t shooting do merkins with each shot as the ‘cadence’ or something similar. Fun way to get a beatdown, but could have pushed us harder.

6MoM

American Hammers x 15

Sprint to opposite endzone

Pickle Pounders x 15

Sprint to opposite endzone

DryDocks (led by HoeDown) x 15

COT

Simple CoT – reminder to make time to play. YHC is headed into a two week vacation that’s badly needed, and as much as it’s important to be disciplined, focused, etc. It’s equally important to remember that we do it all for a reason, and sometimes that reason is just because it’s fun.

Great work Men

-Walkman

Posted on

(09.17.21) – Bear Burps, GROSS!

AO: THE Lightning Rod

QIC: Lumbergh

PAX: Ghost, Kiwi, Walkman, Break and Snap

Conditions

54 degree start, cool crisp and ready to roll on the last day of the week!

Warm up

  • SSH x 20 IC
  • Slow High Knees x 10 IC
  • Windmill x 10 IC
  • Third Grade Exercise x 10 IC
  • Monkey Humpers x 10 IC
  • SSH x 20 IC (stopped the PAX on 15 and encouraged them the importance of in cadence, each call is the PAX’s signal to move, we shouldn’t look like a bunch of wacky inflatable tube guys but rather a group moving in unison, PAX responded well and looked great to finish out the final 5).

Mosey to the track

The Thang

ROUND 1

  • Wall sit
  • 10 Forward Arm Circles x IC
  • 10 Backward Arm Circles x IC
  • 10 Angel Wings x IC
  • 10 Shoulder Press x IC
  • 10 Seal Claps x IC

ROUND 2

  • Mosey under the bars on the track, legs hang off the edge
  • 20 Flutter Kicks x IC
  • 10 Outlaws Clockwise x IC
  • 10 Outlaws Counterclockwise x IC
  • 10 Box Cutters x IC

ROUND 3

  • Mosey to Field (4 corners)
  • 25 Big Bois
  • Run to other end zone
  • 25 Up Downs (burpee w/o merkin)
  • Beer Crawl width of field (side bears on the second round)
  • 25 Merkins
  • Run Length of field
  • 25 Plank Jacks
  • Crawl Bear the width of the field (side bears on the second round)

Repeat for time

6MoM

  • LBCs x 20 IC
  • Plank x 20 IC
  • LBXs x 20 IC

COT

Focus on gratitude

Spoke into the meaning of our 3F’s, with specific focus on our 3rd F Faith. We spoke about what that means to each us, whether it’s your relationship with Christ or simply thinking outside yourself for the betterment of others. We then went around and each PAX shared something beside themselves, that they are grateful for this past week.

That’s a wrap

-Lumbergh