F3 Oregon Territory Tools

Tag: Lavafield

  • (05.14.21) – Bye Bye Friday

    AO: Lightning Rod

    QIC: Lumbergh

    PAX: Bunny, Kiwi, Free Lunch, Stray Cat, Danish, Herbie, Slash

    Conditions

    45F and gloomy, the PAX showed up ready to charge, kick off the day right!!

    Warm up

    • SSH x 20
    • 3rd Grade Exercise x 15
    • Slow High Knees x 15
    • Monkey Humpers x 10
    • Scissor Arms x 15
    • Alternating Shoulder Taps x 15
    • SSH x 20

    Mosey to track

    The Thang

    Run a mile (4 laps around the track)

    Round 1

    • Bear Crawl 25 yards
    • 25 Merkins
    • Rinse and repeat for a 100 yards

    Round 2

    • Split Leg Lunge Walk 25 yards
    • 25 Jump Squats
    • Rinse and repeat for a 100 yards

    Round 3

    • Burpee Broad Jumps 25 yards
    • 25 Big Bois

    COT

    Keeping a Positive Mindset throughout your Workouts

    “Always keep your mind strong with thoughts of positivity; your head up with full confidence and a big smile on your face, because you truly have greatness in you.”
    ― Edmond Mbiaka

    Even on a day you wake up feeling like you don’t want to work out, you can still maintain a positive approach. Instead of holding yourself to a rigid schedule, give yourself some flexibility around your workouts, and listen to your body. If you’re not feeling motivated, it might be your body telling you that you need to get some extra rest. Or, you might need to be your own cheerleader and get yourself to the gym. Even with a consistent weekly workout routine, leave space so that you can make small adjustments to your plan. For example, if you were planning on working out before work, but you needed a few extra hours of sleep, then move your workout to later in the day.

    That’s a wrap

    -Lumbergh

  • (05.09.21) – Cleveland Rocks

    AO: LavaField

    QIC: Lumbergh

    PAX: 2 Chainz, Andy, Houdini, Slumberkins, Samurai

    Conditions

    45F and gloomy, the PAX showed up ready to charge, kick off the day right!!

    Warm up

    • SSH x 20
    • 3rd Grade Exercise x 15
    • Slow High Knees x 15
    • Monkey Humpers x 10
    • Scissor Arms x 15
    • Alternating Shoulder Taps x 15
    • SSH x 20

    Mosey to track

    The Thang

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

    Round 1 – Burpees

    PAX Runs 400m (complete 7 Burpees) x 4

    Round 2 – Squats

    PAX Runs 400m (complete 14 Squats) x 4

    Round 3 – Big Bois

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

    Round 4 – Merkins

    PAX Runs 400m (complete 28 Merkins) x 4

    Time Permitting – Football field gassers, sprint 25 yards and back, then 50, 75, 100 (10 Merkins at the End Zone each time)

    COT

    Movement is a release of energy

    Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.

    Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.

    A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.

  • (04.17.21) The Q is for Queen


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > Stray Cat, 2 Chainz, Slash, Tater Tot, Danish, Baguette



    CONDITIONS

    Best day of the year, sunny and warm. T-shirt weather in full force….some tops were popped as the sun was blasting! PAX was Ready to Rock. Lead a beatdown with musical accompaniment by none other than QUEEN.

    Warm Up (Circle of Pain) – Breakthru by Queen played

    • SSH x 15 IC
    • Fast High Knees x 15 IC
    • Butt Kickers x 15 IC
    • Monkey Humpers x 10 IC
    • Scissor Arms x 15 IC
    • Windmill x 15 IC
    • SSH x 15 IC

    The THANG

    Round 1: KILLER QUEENS (aka Bees)

    • Bear Crawl 30 yards
    • Broad Jump Back to start
    • Every 5 Broad Jumps, 3 Burpees
    • Continue for 3 rounds of “Killer Queen” looping (9:00 mins)

    Round 2: Break Free and Bite Dust (Football Field Gassers with Merkin add)

    • 25 yard sprint gassers
    • Start on endzone, sprint to 25 yards and back (10 Merkins)
    • 50 yards and back (10 Merkins)
    • 75 yards and back (10 Merkins)
    • 100 yards and back (10 Merkins)
    • Start back at 25 yards…continue till music stops
    • Round 2 complete after playing “I Want To Break Free” (3:40 mins), “Don’t Stop Me Now” (3:30 mins), “Bohemian Rhapsody” (6:00 mins), “Another One Bites The Dust” (3:35 mins)

    Round 3: Under Pressure, Save Me…PLEASE!

    • Mosey to the Bleachers
    • 20 Squats
    • 20 Step Ups (EC)
    • 20 Box Jumps
    • 20 Side Lunges (EC)
    • Continue for “Under Pressure” (4:00 mins) and “Save Me” (3:40 mins)

    Round 4: Mosey Mile (completed in three songs)

    • Mosey Mile
    • Continue for “Fat Bottomed Girls” (3:20 mins), “Radio Ga Ga” (5:20 mins), and “This Thing Called Love” (2:40 mins)

    6MOM

    • Rock’ Planks (single arm Plank, switch arm each chorus of we will rock you)
    • Freddie Mercurys x 10 IC
    • Victory Crunches till “We are the Champions” ends

    Moleskin

    The Daily Discipline Over What Is Put Into The Body Queen (Q1.3)

    Man does not stay Fit through exercise alone

    The Queen is an integral Guardrail in the HIM’s pursuit of proper personal alignment. As with chess, if the Queen is taken off the board, it is not long before the King finds himself checkmated. No matter how hard and consistently a man may exercise, if his diet is haphazard his Fitness kingdom will not long stand. The Queen cannot be ignored, even by the strongest of Kings.

    I have dreamt my entire adult life of that wonderful place where I could out-King my Queen. Surely, I’ve always thought, there is a magical number of miles I could run in a week that would enable me to eat whatever I want without gaining weight. Forty, fifty, sixty–whatever it is, once I had attained that mileage count, then I could abandon the grating discipline over what I put in my mouth. Repeatedly, I have had to relearn the same hard lesson that this wonderful place does not really exist, and that my belief that I could find it is a cruel self-generated hoax. It is a fool’s quest based upon a lie.

    The truth is that to Get Right I have to exert daily discipline over what I put in mouth no matter how fast I am Accelerating my King. In fact, it is in those periods of Acceleration that I have to be more disciplined in my service to the Queen. The reason is simple: more exercise means more calorie burn and more calorie burn means more hunger. The harder I exercise, the hungrier I get–the hungrier I get, the more I eat. That is the reason I can’t out-King my Queen. The faster I go on the Fitness road the higher my Guardrail needs to be to keep out of the ditch.

    The first step to serving the Queen is accepting that truth. The next step is doing something about it.

    ANNOUNCEMENTS:

    Mudgear Product shipping soon!!

    Great Happy Hour turnout, we’ll look to have a 2nd F activity each month moving forward

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • (03.13.21) Push thru Failure


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > Samurai, Tater Tot, 2 Chainz, Andy, Danish, Slash



    CONDITIONS

    > Perfect sunny and cool day at the LavaField. 7 strong got in and got the work done. This Q ran late 2mins, FAILURE, awarded myself punishment burpees as EC following the CoT in front of the PAX. Shout out to Danish and Slash for starting a lap mosey to get the crew rolling.

    Warm Up (Circle of Pain)

    • SSH x 15 IC
    • Imperial Walkers x 15 IC
    • Windmill x 15 IC
    • Slow High Knees x 15 IC
    • Third Grade Exercise x 15 IC
    • Scissor Arms x 15 IC
    • SSH x 15 IC
    • Mosey to track

    The Thang

    ROUND 1

    • Merkin Mile (4 rounds)
    • 25 Merkins
    • Run 400 meters

    ROUND 2

    • Big Boi 100s (4 rounds, there and back is one round, 200 BBs total)
    • 25 Big Bois
    • Run 100 yds

    ROUND 3

    • Stadium Squatters (4 rounds)
    • 50 Jump Squats
    • Run up and down the bleachers until you get to the other side, mosey back to the start

    ROUND 4

    • Merkin Half Mile (2 rounds)
    • 25 Merkins
    • Run 400 meters

    MOM

    • LBCs (x 10 IC)
    • Outlaws (x 10 IC, both directions, keep the legs up)
    • Flutter Kick (x 10 IC)
    • Flutter Jacks (x 10 IC)

    Moleskin

    Planned to give the below but do technical difficulties with my phone, spoke into the learnings of failure as a leader. Spoke into why Preparedness is crucial to the success of a leader and today, I lacked in that discipline as I was not on time. No excuses, own it, learn and strive to never repeat it.

    The Daily Discipline Of Physically Training The Body

    A man’s Right relationship with himself–his Fitness–begins with his body

    Because it is his most fundamental piece of physical equipment, a man must get it and keep it in the normal upright position at all times if he wants to be Effective. In fact, because Preparedness requires him to be ready for the unexpected (not just to get ready for the expected), the HIM (having turned Pro) is focused on gradually but consistently Accelerating his fitness level rather than merely staying in shape. Staying in shape is what Amateurs try to do.

    These fragile bodies of ours are what we are given to house our souls. Life, the thing so precious to each person that he will fight tooth and nail to preserve it, is contained within this bag of flesh, muscle and bone we call the body. How can the soul prosper if the body withers? And wither it will, if we don’t put it into motion against continually steeper hills and heavier rocks. The body is made to be used. Let it lie fallow, and it will not produce a good crop. But if it is well plowed and carefully tended, the result will be a bounty of Preparedness.

    > That’s a wrap, Lumbergh

  • (03.06.21) AO Dosey Doe


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > Tater Tot, Andy, 2 Chainz, Cherokee, Samurai, Slash, Danish



    CONDITIONS

    Beautiful day at LF! 39 degrees to start, warmed up as the PAX got moving. Clouds parted and some bright orb popped out to greet us. Lot’s of mumblechatter today, PAX was awfully spicy…so we kicked up the effort level on the beatdown.

    Warm Up (Circle of Pain)

    • 400m Mosey
    • Windmill x 20 IC
    • Imperial Walkers x 15 IC
    • Slow Squats x 15 IC
    • Monkey Humpers x 10 IC
    • Butt Kickers x 15 IC
    • SSH x 20 IC

    The THANG

    > 4 stations of work (3 rounds of each w/ partner)

    Station 1 (Stadium)

    • Frog Hop up stadium stairs + 10 Merkins EC, Mosey down back side of stadium to partner (Partner 1)
    • Single leg step ups till Partner returns (Partner 2)
    • After Partner 1 finishes, switch exercise
    • Each partner does 3 of each
    • Mosey to Station 2

    Station 2 (Baseball Field)

    • Bear crawl up hill, 10 Decline Merkins EC, Bear Crawl down hill (Partner 1)
    • Coupon Curls (Partner 2)
    • After Partner 1 finishes, switch exercise
    • Each partner does 3 of each
    • Rifle carry to courtyard (other partner broad jumps alongside, switch half way)

    Station 3 (Courtyard)

    • Murder Bunny to the end of the courtyard, 10 Incline Merkins EC, Murder Bunny back (Partner 1)
    • Squat (Partner 2)
    • After Partner 1 finishes, switch exercise
    • Each partner does 3 of each
    • Racked carry to track (switch half way to other partner, other partner Al Gore’s Through the Woods)

    Station 4 (Track) – Only completed on round due to time

    • Lunge Walk to 50 yard line, 10 Pull/Jump Ups EC, Run back (Partner 1)
    • Big Bois (Partner 2)
    • After Partner 1 finishes, switch exercise
    • Each partner does 4 of each
    • Mosey to endzone

    6MOM

    • Flutter Kicks x 15 IC
    • Flutter Jacks x 15 IC
    • Pickle Pounders x 10 IC
    • Pickle Draggers x 10 IC
    • Plank to finish

    Moleskin

    Men make history and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous, skillful leaders seize the opportunity to change things for the better. —Harry S. Truman

    A Shared Leadership Team requires Trust, Shared Virtue and mutual Competence between its Members

    Trust is critical within a Shared Leadership Team (a SLT) because the decisions the Team makes will result in Outcomes that affect the larger Group. The SLT of a Community or Organization is ultimately responsible for the well-being of all its Members. As the proverb goes, for lack of guidance, a nation falls. If the SLT provides poor guidance the Group cannot Prosper. Knowing that, the Members of a SLT must have absolute Trust in each other’s motives and judgment. If they cannot rely on each other, the Group they serve cannot rely upon them.

    Shared Virtue is unity in the Group’s Essentials. The Essentials are those Standards of moral excellence that cannot be compromised. Some Essentials are universal (in that they apply to all SLTs) while are others are specific (in that they are unique to a specific SLT).

    The universal Essentials for all SLTs are F3’s Leadership Virtues:

    • Candor: graciously telling the hard Truth and demanding to hear it from others
    • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
    • Consistency: to be unchanging in nature, Standard or effect over time
    • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
    • Courage: setting aside fear to turn hardship into grace

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • (02.06.21) IPC Me, Please!


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > Danish, Andy, Tater Tot, Samurai, Cherokee, Slash



    CONDITIONS

    A perfect morning at the LavaField, 7 HIMs came out ready to work. Little did they know that their Q missed IPC, so we drew some inspo from 2019’s challenge and put the smackdown on em!! No better guys I’d rather grind through a beatdown with. Clap it up, PAX!!

    Warm Up (Circle of Pain)

    • SSH x 20 IC
    • Imperial Walkers x 15 IC
    • Slow High Knees x 15 IC
    • Monkey Humpers x 10 IC
    • Butt Kickers x 15 IC
    • Squats x 15 IC
    • Jane Fonda’s x 10 IC (toe down, normal, toe up, switch legs)
    • SSH x 20 IC
    • Finished with a 23 IC Plank while Danish grabbed an extra coupon for a late arrival

    The THANG

    > Iron Pax Inspired Beatdown (4 rounds of the below)

    • Blockees x 10 EC
    • Shoulder to Shoulder x 20 (EC, each shoulder movement = 1)
    • Incline Merkins x 30 EC
    • Racked or Goblet Squats x 40 EC
    • Block-ups x 50 EC
    • Run 1600m (Rd 1), 1200m (Rd 2), Run 800m (Rd 3), Run 400m (Rd 4)

    6MOM

    • Big Bois x 20 EC IC

    Moleskin

    Movement is a release of energy (QSource Q2.2)

    Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.

    Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.

    A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.

    https://f3nation.com/q/influence/

    Announced that we had an OTB in support of the Special Olympics of Oregon. Danish, Slash, and myself were off to complete a 5k followed by Polar Plunge. Great start to our weekend!! Couldn’t be more proud of this PAX.

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • (01.16.21) 21 ways to explore the AO


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > Slash, Cherokee, 2Chainz, Samurai, FNG (Andy), Tater Tot



    CONDITIONS

    Another frosty morning at the LavaField, 7 HIMs rose to the occasion, cut thru the fartsack, and tackled the gloom head on. We were fortunate to welcome a new FNG and broke him in quickly with a lot of additional mumblechatter throughout.

    Warm Up (Circle of Pain)

    • Mosey 400m
    • SSH x 21 IC
    • Imperial Walkers x 21 IC
    • Slow High Knees x 21 IC
    • Monkey Humpers x 21 IC
    • Butt Kickers x 21 IC
    • Plank Jacks x 21 IC
    • SSH x 21 IC

    The THANG

    > Mosey to the school wall

    • Wall-Sit Burnout
    • Cherry Pickers x 21 IC
    • Forward arm circles x 21 IC
    • Backward arm circles x 21 IC
    • Recover, quick 10-count breather, back at it
    • Swimmers x 21 IC
    • Seal Claps x 21 IC
    • Overhead Clap x 21 IC

    > Al Gore Walking Through the Woods to the Covered Walkway

    • PAX Hurdles (merkin on jumpers cadence)
    • Space PAX out 6ft apart in Plank position along the walkway
    • Q starts at first HIM, Hurdles over, then calls ‘down’
    • PAX counts back 1 (and completes the merkin)
    • Q hurdles the next HIM, then yells ‘down’
    • PAX counts back 2 (and completes the merkin)
    • Continue till all PAX have been hurdled over and the six goes next, completing the same process
    • Finished when the last HIM completes the hurdles (2 rounds)

    > Murder Bunny to the Courtyard

    • Courtyard Corners (PAX preforms same exercise at each corner, rifle carry to next corner, switch exercise when complete) Reps = x 21 OYO
    • KB Swings (first corner)
    • Bent over rows (second corner)
    • Curls (third corner)
    • Upright Block Press Ups (on your six, grab the bottom of the block and press up) (fourth corner)

    > Shoulder Racked Block Carry Back to Football Field (Q calls shift to other shoulder, glamour balancing)

    • Football field gasser
    • Sprint to 21 yard line, mosey back to endzone
    • Sprint to 42 yard line, mosey back to endzone
    • Sprint to 63 yard line, mosey back to endzone
    • Sprint to 84 yard line, mosey back to endzone
    • Football field gasser (round two)
    • Sprint to 84 yard line, mosey back to endzone
    • Sprint to 63 yard line, mosey back to endzone
    • Sprint to 42 yard line, mosey back to endzone
    • Sprint to 21 yard line, mosey back to endzone

    > Drop to your six in the endzone

    6MOM

    • Big Bois x 21 EC IC
    • Freddie Mercuries x 21 IC
    • Flutter Kicks x 21 IC
    • Leg Raises x 21 EC IC

    > Finished with COT

    Moleskin

    My encouragement for today is to push each of you to center your focus around your own Circle of Influence. With all the noise and uncertainty around, yes even the mess in DC, it’s important to control what you can control. While we may be concerned or outraged or frustrated or even pleased, we need to find awareness that we don’t control that outcome. Let’s use today to pour into ourselves, our families, our church, our colleagues, our friends, and our brothers of F3. Be strong, be positive, and be the change you want to see in your community.

    Got to meet our newest PAX, Tyler Wood (aka Andy).

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh

  • (01.09.21) Let’s Get Physical


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > 2Chainz, Samurai, Doughboy, Milli Vanilli, FNG (Slash), Danish, FNG (Cherokee)



    CONDITIONS

    > Frosty and Foggy start to the day. Fortunately it was dry! Used the blessing to bust some butts with a good old fashioned beatdown at the LavaField. PAX arrived early and ready to party, a couple of FNG’s were in the mix, rolling deep on a Saturday is the best start to the weekend.

    Warm Up (Circle of Pain)

    • SSH x 15
    • Imperial Walkers x 15
    • Windmill x 15
    • Third Grade Exercise x 15
    • Scissor Arms x 15 (inserted a Mosey to the cars to grab a couple sets of gloves for the PAX for the Thang)
    • SSH x 15

    The Thang

    Split the PAX into 2 man teams, each team member completed one of the stations below. Station 1 dictates how long….

    ROUND 1

    STATION 1: Burpee Bear Crawl (modify burpee with squat if needed)

    • Burpees (x 5)
    • Bear Crawl (5 yds)
    • Repeat for 50 yds (turn around at 50 yd line mosey back to the start)

    STATION 2: Merkin Mosey

    • Merkins (x 25)
    • Mosey (25 yds and back)
    • Repeat till Station 1 is done, switch stations

    ROUND 2

    STATION 1: Big Boi Broad jump

    • Big Bois (x 10)
    • Broad Jump (10 yds)
    • Repeat for 100 yds (turn around at 50 yd line to finish at the start)

    STATION 2: Flutter Kick Mosey

    • Flutter Kick (x 100 EC)
    • Mosey (100 yds and back)
    • Repeat till Station 1 is done, switch stations

    ROUND 3 (this is for time, we did 16mins to round out the Thang)

    STATION 1: RUN!

    • Run (50 yds and back)

    STATION 2: Squat Jump

    • Squat Jump (till station 1 completes the run)
    • Alternate for time

    MOM

    • LBCs (x 15 IC)
    • Outlaws (x 15 IC, both directions, keep the legs up)
    • Flutter Kick (x 15 IC)
    • Flutter Jacks (x 15 IC)
    • Plank (x 20 IC)
    • Pickle Pounders (x 10 IC)

    Moleskin

    I finish this thing off with a simple quote, that has tremendous depth, one to truly make you think. I share this with one consideration, how you approach any moment, is first shaped by your own opinion of how you will manage thru it. The quote is from one of America’s captain’s of industry, Henry Ford, who once said in reflection of his life, “Whether You Think You Can Or Think You Can’t, You’re Right.”

    Welcomed to the PAX two FNGs, got to know them both a little more and are better for it. Clap it up for Slash and Cherokee, welcome to F3 boys.

    > That’s a wrap, Lumbergh

  • Blockhouse 1000


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > Tater Tot, Danish, Milli Vanilli, FNG



    CONDITIONS

    > 45 degrees and relatively dry. 5 HIMs tackled the LavaField, ready for some work after getting the day off for Christmas! It was a great day for a beatdown.

    Warm Up (Circle of Pain)

    • 400 meter mosey
    • SSH x 20
    • Windmill x 15
    • Third Grade Exercise x 15
    • 400 meter mosey
    • SSH x 20
    • Scissor Arms x 15
    • Slow High Knees x 15
    • Butt Kickers x 15

    The Thang

    Goal of this exercise is to do 100 reps of each movement, complete one at a time, when you finish one movement, run to the top of the stadium and back, start on the next movement.

    • Block KB
    • Block Squats
    • Block OH Press
    • Block Curls
    • Block Up Leg Raises
    • Block Press Ups
    • Block Step Ups (EC)
    • Block Hold Plank (IC)
    • Block Shoulder to Shoulder (EC)
    • Block Leg Raise side to side (EC IC)

    6MOM

    > Powered thru the whole Blockhouse 1000 as a PAX instead.

    Moleskin

    > Wrapping this thing up with one simple quote to share what I feel in this season, something I’m truly grateful for this year especially. This is a quote from the final scene of “It’s a Wonderful Life”, my favorite Christmas movie…..

    “Dear George, Remember no man is a failure who has friends. Thanks for the wings, Love Clarence.”

    While the thought is simple the intention is deep. I’m blessed to have found this group, this band of brothers. Walk away today, beside exhausted, be full b/c you are surrounded by this group, ready and armed to be there when you need it!

    Welcomed an FNG to the mix, introducing Doughboy!

    > That’s a wrap, Lumbergh

  • Death by BURPEE


    AO: > LavaField

    QIC: > Lumbergh

    PAX: > Danish, Tater Tot



    CONDITIONS

    A balmy damp day at the LavaField, 3 PAX entered the gloom only to exit from death of the burpees. Didn’t take long after the warm up to ditch the long selves and for the first time in weeks, show off their guns! It’s a great day to defeat the fartsack.

    Warm Up (Circle of Pain)

    • 400m Mosey
    • SSH x 25 IC
    • Windmill x 15 IC
    • Scissor Arm x 15 IC
    • Monkey Humpers x 10 IC
    • Low and Slow Merkins x 15 IC
    • Plank Jacks x 15 IC
    • SSH x 25 IC

    The THANG

    Mosey to the storage shed wall

    • Forward arm circles x 20 IC
    • Hold x 10 IC
    • Backward arm circles x 20 IC
    • Hold x 10 IC
    • Seal Claps x 20 IC
    • Hold x 10 IC
    • Overhead Clap x 20 IC

    First Round – Start on the Track

    • Bataan Death March
    • PAX starts on the track, first HIM drops for 5 burpees, while the rest run
    • When burpees complete, run down the PAX and call out next victim
    • 4 laps (Q controls pace when with the PAX and not doing burpees)

    Second Round – Start on the Football Field:

    • Bearmuda Triangle
    • Place 3 markers in a triangle, 30 yards apart
    • 1 burpee, bear crawl to 2nd marker
    • 2 burpees, bear crawl to 3rd marker
    • 3 burpees, back to the start
    • COMPLETE 3 ROUNDS

    Third Round – Mosey to Grass Field

    • Blockee Bergh
    • 1 Blockee, Murder Bunny 5 yards, alternate the Blockee and MBs till end line (25 yards)
    • Ladder up to 4 (moving from start line to end line)

    Back to the Lightning Rod

    6MOM

    > Big Bois x 15 EC, LBCs x 15 IC, LBX x 15 IC, Leg Raises x 15 IC, Outlaws x 10 IC (both directions), finished with COT

    Moleskin

    Today my share is simple, this thing that we do here each Saturday, each beatdown is a tool to be and become better men. That said, the world we are facing today isn’t an easy one, arguably the hardest times my generation has faced. I’m here to tell you that in this moment, ‘IT’S OK, TO NOT BE OK’. It’s acceptable to be overwhelmed, struggling, unsure, out of control…

    We are hear for each other, we must share with each other where we are in this season of life (and everyone moving forward). Carrying this burden alone, may lead to the walls falling in. I won’t let that happen. While this may not describe you and your season, it might be for your M, your shorty, your neighbor, mom, dad, brother, boss, employee, pastor…the darkness of depression can seep into any crack. Be aware, be vigilant brothers, be positive, be a light, and if you are unable to do so find one, ask for one, share your darkness.

    As my guy Angus likes to say, and I share it with pride, if you haven’t heard this today or enough lately, I love each and everyone of you. And most importantly, remember our mantra

    “Leave no man behind, but leave no man where you find him.”

    “The great Leader knows that If his love is not great, then neither will be his leadership.“

    ANNOUNCEMENTS:

    There will be no Christmas beatdown at our AO’s, we will be offering some EC following the Saturday BD at the LavaField on the day after, encouraging everyone who can, to join us.

    As we approach the new year, I want everyone to think of at least one person to invite out to a beatdown, our goal for January is 5 more to give it away to!

    Remember –> Plant, Serve, Grow.

    > That’s a wrap, Lumbergh