Tag: Walkman

Posted on

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

Posted on

Speak it into existence

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Kiwi, Samurai, Giggles, Danish

Conditions

Low 40’s and dry, pleasant way to start a Friday beatdown.

Warm up

Mosied down to the track and circled up for

Monkey Humpers x 10

Imperial Walkers x 10

Mtn Climber x 10

Donkey Kicks x 10

Wall sits with

Cherry Pickers x 12

OHP x 12

Moroccan Night club x12

Seal clap x 12

The THANG

Started at the end zone, completed Frog Merkins to the other end zone. A ‘frog merkin’ is a Merkin, followed by pulling your legs up to your arms like you’re about to stand up, and then falling forward into another Merkin. Took around 70 to get to the other side.

Mosied back to the starting side

Completed touchdown lunges all the way to the other end zone. A touchdown lunge is a lunge with your arms up like you’re indicating a touchdown.

Mosied back to the starting side

Completed Frog Merkin Broad Jumps down the field to the other end zone. This is a Frog Merkin, followed by a broadjump, back into frog merkin, etc. It took about 27 to finish.

Lots of chatter through these – they were hard! Pax did a great job picking up the six and seeing them through. YHC thought some pizza from the night before was going to make an appearance.

Headed to the wall for more wall sits, completed Chery Pickers x 10, OHP x 10.

Headed back to the ‘Rod.

6MOM

Potty break x 10, Pickle Pounders x 10, Big Bois x 15, Frozen Freddies x 10, Plank x 20

Moleskin

I had shared on Monday the results for the month of turning off the Jester of video games for me. It’s been incredibly impactful, and culminated with a dream job offer for me this week.

I told a friend of mine about it, and he said ‘man it’s so awesome that you defined what you wanted just a few weeks ago and now it’s happening. It’s like you spoke it into existence!” This is so true, when you define what you want and go after it, it can happen!

I also shared a story I’d been told last weekend, about a couple who decided to sell everything they owned and walk from Brooklyn to Louisiana last year. They hit a major hurdle around Kentucky, as the M’s feet were being brutalized. They tried new shoes, modifying shoes, everything they could find. They made a decision that at the next town, if they couldn’t fix it, they’d be done. That same day, they walked under a tree that had a pair of shoes in it. They turned out to be a brand new pair of high end walking shoes, in her size. They allowed her to finish the trip. The came to call it ‘trail magic’. They kept finding that once they spoke about what they needed, it would happen in crazy ways.

You can speak amazing things into your life!

Great work today!

Walkman

Posted on

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

Posted on

Testosterone booster!

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Danish, Bunny, Samurai, Kiwi (FNG!), Sherpa (FNG!), Slash,

Conditions

38 and clear! Bring on the chilly dry Spring!

Warm up

Slow High Knees x 10

Arm Scissors x 10

Butt Kickers x 10

Windmill x 10

Imperial Walkers x 10

Third Grade Exercise x 10

Mosy to the platue hill by the track

The THANG

We all grabbed a rail at the bottom of the hill and spaced out. Completed the following exercises, first in a set of 5, then 10, then 15, then 20. We regrouped as a pax at the top of the hill and jogged down for a quick break in between sets.

Pull ups

Big Bois

Jog up the hill to the first plateau – Squat Jumps

Jog up the hill to the second plateau – Shoulder taps on the hard Count

Jog up the hill to the third plateau – Lunges on the hard count

Jog to the top of the hill – Merkins

Repeated OYO, starting back at 5, then 10, 15, and 20. Congrats to Slash and Danish who were able to finish before we mosied back to the rod.

6MOM

LBC x 25

Freddie x 12

Flutter Kicks x 13

LBX x 25

Moleskin

Shared that something I’d heard recently on a great podcast with a guy named Andrew Huberman who runs a sleep lab. He shared that ‘Testosterone makes effort feel good’. After hearing this I immediately thought of F3 and wondered how to best boost testosterone. Turns out one of the best ways is HiiT training. Several raging hard on jokes circled the group and will likely live with us forever now that we all have this curse of knowledge. F3 to start the day makes the rest of the effort of the day easier and rewarding. It sets the tone, and I love it.

Extra Testosterone brought to you today by Walkman

Posted on

(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

Posted on

(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

Posted on

A man needs help to get right

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Sandbag, Samurai, Slash

Conditions

A cold clear 33 degrees met us this morning. Wet ground lead to some chilly fingertips!

Warm up

Mosied to the track and did 3/4 of a lap with some high knees, butt kickers, and skip jumps. Circled up in the end zone for Windmill x 12, Arm scissor x 12, Third Grade x 12, Imperial walkers x 12.

The THANG

Round 1: Bear Crawl / Broad Jumps alternating every 20 yards down the field. Everyone picked up the six when they finished, then we jogged back as a PAX.

Round 2: Same as above, adding 15 jump squats every 20 yards

Round 3: Same as above, switching to 10 merkins every 20 yards instead of jump squats.

Teamed up and grabbed a bar beside the track. One partner held plank while the other completed 10 pullups, 10 big bois, 10 decline real peter parkers, and then lunge walked across the track and back. Most teams completed ~3 rounds!

6MOM

Frozen Freddie Mercuries (a freddie with a pause to the four count on each side) – x 12

LBX x 25

Flutter Kick x 12

Repeated each.

Moleskin

YHC shared a testimonial of A man needing help to get right. I had a brutal week last week and it lead to some serious struggles this weekend. I skipped the workout Friday, when I Really needed it the most, and my weekend was depressed and anxious, something I don’t deal with in my life. I was excited for Monday because by then I knew I needed the pax and the pickup of a beatdown. And (spoiler alert) it worked. I’m in a much better place because of it. Lumbergh and Slash shared reinforcement of it being ok to feel, and to acknowledge that is actually a sign of strength. Sandbag shared along the same lines. Great pickup by the PAX!

Walkman

Posted on

The cold never bothered me anyway

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Samurai, Bunny

Conditions

Chilly but dry, snow and ice on the ground kept us in the courtyard

Warm up

Sun Salutations x 10,

Warrior One Right leg, hands to heart center and left elbow to outside of right knee, open arms x 10, return to center, left elbow to inside of right knee, open arms x 10

Repeat with right leg

The THANG

Everyone grabbed a bench in the courtyard. Crab Laterals x 10, Real Peter Parkers x 10, Squat Stomps x 20.

Lunge walk to the ice/snow and back x2.

Side to side heel touches x 20, Freddie Mercuries x 10, LBC x 30, Potty breaks x 10.

Lunge walks to the ice/snow and back x2.

Repeated the circuit 3x.

Moleskin

Shared a recent experience of losing an employee and how we could have kept him if our leadership had been willing to be Vulnerable. We tend to think of vulnerability as a weakness – something we have to hide. As leaders, we feel that stoicism, and ‘having it all together’ is what our people need to see/feel. We feel this inclination as leaders, as men, and as Americans. It’s something the culture presses on us. However, it takes real strength to be willing to admit failings, flaws, challenges, etc. When you’re willing to share those realities with the people you lead, you can have more honest and candid conversations, and you can gain a lot of respect and credibility. We failed as a company and lost a great employee because we weren’t willing to be vulnerable from the top down. YHC believes that you cannot really lead without being vulnerable.

Sore Cores brought to you by Walkman

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

Posted on

(Broad) jumping for Joy

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Walkman, Danish, Samurai, Bunny

Conditions

41F and overcast with some water on the ground. Pax showed up just in time to make it a great Friday.

Warm up

Jog to 62nd and back to the top of the stairs by the track.

Infinity plank – Merkins x 10, Shoulder tap x 10, Plank x 10, one legged merkin x 10, one legged shoulder tap x 10, one legged plank x 10.

Mosied to the football field.

The THANG

Start at the goal line.

#1) Bear Crawl 20 yards, broad jump 20 yards, repeat until at the far end and jog back.

Squat x 15 (HC)

#2) Broad Jump 20 yards, Bear Crawl 20 yards, repeat until at the far end and jog back

Plank x 30

Repeat #1

Squat x 15 (HC)

Repeat #2

Plank x 30

Lunge walk to the 50, stopping every 10 yards to do 5 merkins.

6MOM

Just enough time for Big Bois x 5

Moleskin

YHC shared an experience this week of being entirely too focused to enjoy myself. I’d been waking up focused, and staying that way until bedtime. However, this morning I woke up in a great mood, a skip in my step and just excited for life. Not unfocused, just happy. It took facilitating a going away party for some friends and their kids, and seeing our kids having big belly laughs together. Creating the opportunity for unadulterated joy heals. It’s good for the soul. It also always requires people, there’s no way to get that type of laughter by yourself. Danish shared that we often measure things that are good for us, in order to be consistent and maximize them – diet, exercise, etc. But we don’t even think about measuring/scheduling these types of fun times. You can’t manufacture them – no amount of planning guarantees you’ll get that big belly laugh of goodness, but if you don’t create the opportunity, it’s highly unlikely to happen.

– Walkman