Author: Spencer Grau

QIC: Steamy Nix

PAX: Rachet, Red Curry, Stray Cat, Rip, Home Grown (down ranger),

Conditions: mid 60#’s when we started. Dry

Warm up:

Side Straddle Hops X 20
Slow high Knees X 12
Arm circles (each way) X 10
Daisy Pickers X 10 (then next leg) X 10
Quad Stretch X 20 seconds each leg
Don Quixotes (Windmills) X12
Jane Fondas x 12 each leg
Monkey humpers X10
Overhead arm stretch (12 seconds each arm)

============================

The Thang:

Mozy to football field with coupons

Murder bunnies up hill
20 Goblet squats
Rifle carry back down steps
20 Mericans
20 HC mountain clombers
20 over head coupon presses

Repeat 3 times, then run 1 lap.

Had more planned as I anticipated all would get through the lap, but most of the pax including myself don’t make it that far.

Mozy back to LR

Recover from that biz

CoT

Today is September 11th. As I was reflecting on the importance of this day and the sacrifice made by individuals 22 years ago, I was thinking of the application of the equivalent act of running into a burning building for the good of others in our own lives. This is not to make the sacrifice of brave souls 22 years ago trite. But as reflection we can all learn and grow by considering what areas of our lives need us to have some determined courage. It makes a difference. Maybe it’s a conversation you need to have, or an action you need to complete, but focusing on the pain and struggle that can come from the required task is surely not going to help you do. It needs to be done.

Other people might be counting on us, or maybe it’s just simply something that will help us if we take care of it. But I’m sure there are circumstances in our lives that we can handle in such a way that will be a blessing to others. Let’s drive to do good for the world, even if it means sacrifice.

AO: Lightening Rod

QIC: Steamy Nix

PAX: Rip, Goon, Sketch, Unicorn, Husky, Red Curry

Conditions: high low 60#’s when we started. Dry

Warm up:

Side Straddle Hops X 20
Slow high Knees X 12
Arm circles (each way) X 10
Daisy Pickers X 10 (then next leg) X 10
Quad Stretch X 20 seconds each leg
Don Quixotes (Windmills) X12
Jane Fondas x 10 each leg (then forward and backward JF’s, 10 each as well)
Monkey humpers X10

Mosey to the side of the school with coupons

“You know me”

Then throw them on to some planks rather than wall-sits. HA!

Inverted planks (feet on ledge) for 60 seconds.
Wall sits for 60 seconds
Halos x 12
Hold for 30 seconds
Inverted Plank for 45 seconds

Recover from that biz

Now we’re gonna play a game called check on the flag: since our flags were nearly stolen by some community members a few weeks ago, we need to be better about making sure they are there! One HIM runs to make sure the flag is still in front of the school while the rest complete an exercise. He has to run and touch the flag and run back. If he’s not back within 45 seconds we all have to do 20 Hard Count monkey humpers on the ledge. Each man runs 2 times

(I quickly realized that 40 seconds wasn’t nearly enough time and had to move the time up to 90 seconds)

I’m the meantime, the rest of the Pax completes:

1. Step ups
2. Alternating elevated (right and left side) coupon mercans’.
3. Goblit squats
4. Coupon rows
5. Big boys
6. Drunken mountain climbers

If all the guys do it without needing monkey humpers, then congrats, do 12 in-cadence man makers!

Then do 30 monkey humpers on the ledge!

Then do a plank for a minute!

Then another wall sit!

Recover

CoT

The purpose of this Q was to make us think of two things. One, we can’t let kids steal our flag… And second, sometimes it seems like there isn’t an end in sight and the challenges just keep changing and coming your way without a break.

I completed my first ever Hood to Coast this last weekend and it is the most fun I’ve had in 5 years, I kid you not. My first leg was 7.4 miles in 90 degree direct sunlight and it was the hardest thing I’ve done in a long, long time. But I kept waddling along and with the support of my team I have eventually made it to my finish line. I’ve never even ran more than 5 miles, I didn’t train enough which is my bad But I also underestimated how long it would take me to work up to that goal. The failure to train well and the test itself were both meaningful challenges that shaped the way I think about what I’m capable of and the value of good people around me (especially my team).

At some point the anxiety of feeling like I wouldn’t make it to the end dissipated as I decided to just enjoy the experience, let go of others’ expectations of me, and do my best. It helps to be a part of something fun like the environment of H2C because you just get lost in the fun of it all.

My encouragement to you all is that if there is something in your life that you suspect would be healthy, fun, and purposeful, and that you have an inkling to try to tackle but for some reason just can’t get over the hump try, just go for it. Not all situations and life seasons allow for this, but seriously, try something new and healthy. It’ll invigorate your passion and playfulness, which is healthy for you and those around you. I actually think I might enjoy running now. I went on a run yesterday just because I look forward to it.

End in a prayer. So grateful to God for healthy bodies and fun times. Help us to use our strength to carry the weak rather than to just serve ourselves. Christ himself came not to be served, but to serve and give his life as a ransom for many.

AO: Lightening Rod

QIC: Steamy Nix

PAX: Rip, Red Curry, Stray Cat, Goon, couple mini-goons (no not his kids)

Conditions: high 50’s when we started. 60’s at the end.

Warm up:

30 SSH,
10 Daisy Pickers (5 each leg),
10x HC Jane Fonda’s (10HC each side)
10X HC Jane Fonda’s forward 30 degrees each side
10X HC Jane Fonda’s backward 30 degrees each side
Cat Cows, 10 seconds each position, 2x each position.
On your six calf stretch, 15 seconds each side
10X HC Monkey Humpers

Mosy to round about down Woodward street, then back to school, down side of school to football field. Down stairs for Steamy Nix Special Wall sits.

On the wall. Hold 30 seconds. 10X HC Halos. 10XHC Cherry pickers. 10XHC Morrocan Nigh Clubs. Hold for another 30 seconds. Recover.

Mosey back up stairs to front up school.

The Thang:

POWER T’S

Each man gets his own bench.

15 decline mumerkins on benches
Lung across to other bench
15 step ups (HC)
Bear crawl back to starting bench.

Repeat X3

Go to front corridor of school and complete burpee – broad humps until you reach the end with the cent divider.

Mosey back

15 tricep dips on bench
Lung across to other bench
15 hollow body crunches (lift both feet and outstretched hands)
Bear crawl back to starting bench.

Repeat x3

Go to front corridor of school and complete burpee – broad humps until you reach the end with the divider.

Mosey back.

Mary:
Six inchers (one minute)
Penguin crunches
Jane Fondas again.

Thats a wrap!

COT:

Announcements were shared. Couple teenage dudes stole our F3 and Murica falgs while we were mosying but we saw them and caught up. They were a bit freaked but we invited them to the workout and they did a surprising amount (hung around for 15 minutes or so). Reflected on showing an “alternative lifestyle” as Goon put it. Turned the other cheek. Set an example, showed grace.

Ended with a prayer in a body of man. Prayed for the dudes, thanked God for bodies that work. Prayed for the young men who we met, that they’d be protected and be known God, and that theyd have a bright future. Prayed for the men arlund me to have what they need to love well, serve well, lead well.

AO: The Paddock

QIC: Steamy Nix

PAX: Blue Steel

Conditions: Getting warmer. Dry. 55 degrees.

Warm up:

30 SSH,
16 Slow High knees,
20 Don Xiotes,
16 Daisy Pickers (8 each leg),
10x HC Jane Fonda’s (10HC each side)
Cat Cows, 10 seconds each position, 2x each position.

The Thang:

Line the PAX at end zone with Coupon

25x curls for the girls
25x hammer squats
25x alternating hand coupon merkin
Bear Crawl Coupon Pulls to the 25 YL
25x LBC’s
Coupon lunges back to EZ.

No break. Next round reduce eat rep set by x5 (but not distances for crawls/lunges).

Reduce x5 each time.

As many sets as possible.

Finished workout with two sets of wall sits.
Hold on wall for 30 seconds.
10x HC Halos.
10x HC Cherry pickers
10x HC Moroccan Night Clubs

Rest for 30 seconds.

Repeat once.

That’s a wrap!

COT:

Had a discussion with Blue Steel. Effectively it was on the topic of: Effectively, where is the line between being confident in self / growing in abilities and becoming arrogant or overly self-reliant. How do we best communicate both the need for self discipline as we communicate the need for reliance on others and giving grace? Was a positive reflection. Both can be obtained by communicating effectively.

AO: The Paddock

QIC: Steamy Nix

PAX: Blue Steel

Conditions

Getting warmer. Dry but turf has some brisk cold dew.

Warm up:

30 SSH,
16 Slow High knees,
20 Don Xiotes,
16 Daisy Pickers (8 each leg),
30 Jane Fonda’s (15 each leg)
downward / upward dog stretch,
chest stretch,
20 scissor arms,
20 arm circles (10 each way)
10 HC Monkey Humpere

The Thang:

Line the PAX at end zone

Round 1:

Team work exercise.

Each person has to do 3 of each.

15 big boys then a 5 yard dead bug shuffle while the other guy runs a lap. Shuffle back if and forth till partner finished the lap. (3X each)

Merkins until the other guy bear crawls 30 yards and jogs back. 3 times each. Can modify with knee Merkins.

Deep squats while the other guy side-skips down the width of a yard line four times.

Give 5 minutes before end of beatdown for the following:

Wall sits –
Hold for 30 seconds
Hold and do halos (HCX10)
Hold and do cherry pickers (HCX10)
Hold and do Moroccan night clubs (HCX10)

30 second rest, repeat!

Finished with 6-inch legs off the ground (30 seconds), box xutters (HCX10 each way), 6-inchers again (30 seconds).

Recover!!!

COT:

Nothing serious. Blue Steel is doing good, still training for his Portland Marathon. He got 3 miles in before the Beatdown. Sunrise was killer.

AO: The Paddock

QIC: Steamy Nix

PAX: Blue Steel

Conditions

Getting warmer. Dry.

Warm up:

30 SSH, 16 Slow High knees, 20 Don Xiotes, 16 Daisy Pickers (8 each leg), 30 Jane Fonda’s (15 each leg) downward / upward dog stretch, chest stretch, 20 scissor arms, 20 arm circles (10 each way)

The Thang:

Line the PAX at end zone

Round 1:

30 squats
Sprint to 40YL
30 squats
Lunges back to EZ

30 Merkins
Sprint to 40YL
30 Merkins
Lunges back to EZ

60 drunken mountain climbers
Sprint to 40YL
60 Drunken MC’s
Lunges back to EZ

15 burpees with push up
Sprint to 40YL
15 burpees with push up
Lunges back to EZ

Run 2 laps

Repeat! If there is time.

Give 5 minutes before end of beatdown for the following:

Wall sits –
Hold for 30 seconds
Hold and do halos (HCX10)
Hold and do cherry pickers (HCX10)

30 second rest, repeat!

Finished with 6-inch legs off the ground (30 seconds), leg circles (HCX10 each way), 6-inchers again (30 seconds).

Recover!!!

COT:

Nothing serious. Blue Steel is doing good, training for his Portland Marathon. He got 3 miles in before the Beatdown. Sunrise was killer. Steamy is doing better with stress. Nothing new to report.

AO: Lightning Rod

QIC: Steamy Nix

PAX: Lumberg, Goon, Steamy, Red Curry,

Conditions: Cold but no rain. Damp from rain yesterday.

Warm up

30 SSH, 16 Slow High knees, 20 Don Xiotes, 16 Daisy Pickers (8 each leg), 30 Jane Fonda’s (15 each leg) downward / upward dog stretch, chest stretch, 20 scissor arms, 20 arm circles (10 each way).

Mosie on down to the Football Field.

The Thang:

Line the PAX at end zone

Round 1: Don’t skip anything!

50 squats
Bear crawl to 25 YL
50 squats
Bear crawl back to end zone.

50 Big Boys or LBC’s (modify if needed)
BC to 25 YL
50 BB’s or LBC’s
BC back to EZ.

100 flutter kicks (HC)
BC to 25 YL
100 flutter kicks
BC back to EZ.

25 burpees
BC to 25 YL
25 burpees
BC back to EZ

Run 2 laps

Repeat! The pick up the 6 if you get through 2.

Mosie back to front of school. Finish with a stretch (we did quads).

COT:

Do the hard work and brace the challenge, even if it’s failure! Failure only provides pathways to growth. It’s such a cliche, but I never understood what people meant when they said you can’t be afraid to fail in life. In workouts, in education, in work, in relationships. Running from our problems only causes more dread and pain than we would experience if we just faced the issue.

What do you need to face this week? Is it a hard conversation with someone? Need to ask for help? Need to admit you are wrong? Need to actually change a habit and be vulnerable with your own weakness? The more we fight those things in our life that we try to not look at, the more the consequences will hurt down the road. It is usually  because of pride and fear of man, the more we hurt ourselves and hurt outhers. Attempting to control people’s perceptions of us by hiding our weaknesses, failure, and mistakes will only cause anxiety and grief.

Instead, decide today to walk in the light. Do it community. Reach out to fellow men, family, your spouse, counselor, or pastor. Reach out to God. We were not meant to do this alone, and even as we discipline ourselves to become high impact males, we would do well to understand we are far more impactful when we are open, transparent, and embracing community that we can ever be on our own.

This is what being a man looks like. Taking responsibility and initiative to care well for others by starting with yourself. Do the healing work, face the problem, and don’t do it alone.

AO:  Lightning Rod

QIC:  Steamy Nix

PAX: Steamy Nix, Red Curry, Soccer Mom (Down ranger)

Conditions: 41 degrees, overcast with slightest drizzle.

Warm up

• 20 SSH
• 10 slow high knees 
• 12 daisy pickers 
• 12 don xiotes 
• 10 3rd grade exercise
• 10 scissor arms (alternating under and over)
• 8 second lat stretch each arm
• 10 Jane Fonda’s each legs

Mosey to side of school for wall sits:

30 second hold and without a break transition to each of the following (hard count: 3=1):

Hold sit for 30 and then repeat ×1. 

The Thang

Line the PAX up the endzone

Mosey to back of school. Line up near bike racks. AMRAP to follow…

20 bike rack rows

20 LBC’s

20 dips

20 muricans 

20 toe touch planks 

Mosey to end zone closest to you.

Side shuffle down EZ, 20YL, 40YL, and back to middle of field at the 50YL, jogging the distance between yard lines at the end of each shuffle. Then, bear crawl from 50YL to opposite EZ. Finish with a lap around the track from the EZ to where the bike racks are (roughly 3/4 a mile). 

COT

2023 Goal Check In

A general reminder and reflection that:

1) it’s okay to know your limits, take breaks, reset. I’ve had to do that with some health stuff recently and it’s been hard after the holidays. We can give ourselves grace. At the same time, 

2) as we give ourselves grace we need to know our own dispositions and challenge ourselves. I need to be back out in the gloom. It’s good for me and I need it. I can adapt and modify, I can even miss some days, but it’s good to keep pushing. Embrace the Suck! 

Ended with a prayer

-Steamy Nix

Pax

Goon, steamy Nix

Warm up

10x SSH’s – 3rd Graders – slow high knee – arm circles – Don Quixote’s – Daisy Pickers

Mosey around the track, land next to the school for wall sits. 30 seconds straight sit, 12 halos, 10 cherry pickers, 10 Moroccan night clubs

Mosey back to field

Beatdown

At the end zone. 1 exercise, followed by gassers every ten yards to the the 40. Once at the 40, side skip from side of the field to the other side (down the yard line). Backwards jog ten yards (from 40 to 30, for instance) then down the next yard line to the other side of the field side skipping the other direction. All the way back to the end zone. Next exercise.

Exercises: 40 coupon curls for the girls; 35 Hip Thrusters; 40 Big Boys.

EMOM

6 inchers

Flutter Kicks

Box cutters

Shoulder plank

CIRCLE OF TRUST

Escalation vs Risk

What is the level of effort you put into something (scale of 1-10) if you think the lower the effort, the less stress/exhaustion you have to experience. Now what is the level of effort you put into something if you knew there would always be at least some amount of risk to your or other’s wellbeing? What if it is sometimes healthier to look at situations as risk management rather than effort management? Does that shape your motivation?

AO: Lightning Rod

QIC: Steamy Nix

PAX: Goon, Slash, Free Lunch, Herbie,

Conditions

62 degrees and no sun

Warm up

• 25xIC SSH
• 12xIC Don Quixotes
• 10xIC 3rd Grade
• 10xIC Daisy Pickers
• 10XIC (each leg) Dolly Partons

The Thang

• Part 1
• mosey around building to west side of school
• One set of 15 box jumps followed by 15 Merkins
• Wall sit for 20 seconds, followed by 20 HC halos, 10 sec hold, 12 cherry pickers, 10 sec hold, 10 Moroccan night clubs.
• Repeat 2 whole shabange 2 more times.
• Part 2
• mosey to track
• Complete each exercise as a group but OYO to failure while one member runs 400 meters. When the member is done, swtich to the next exercise
  • Squats
  • Ankle touch planks
  • Lunges
  • Repeat the above 3, then
  • Big Boys
  • Merkins
  • Penguins

COT

Today I looked for feedback on how to run a beatdown. Slash and Free Lunch emphasized that it is an art form that takes practice. They had some tips about flow and providing exercises that both the aspiring and super-fit can be challenged in.

I then ended in a prayer of thanksgiving and aid for the men there.