DATE: 2022-07-23
AO: Freestate
Q: ShowMe
PAX: Butter, Horshack, Wildcat
FNGs: Novacaine
COUNT: 5
WARMUP:
Side straddle hops x 25 IC
Swing Billies x 15 IC
Windmills x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Carolina Dry Docks x 15 IC
Arm Circles 10 each way IC
Cherry Pickers x 15 IC
THE THANG:
Mosey to Tennis Court:
Count off into teams. 2 tenniside relays. One Pax holds plank while the other runs. When planking Pax yells down, other teams planking Pax drops to merkin and runner drops for burpee.
Mosey to playground # 1:
Supervisor – incline merkins x 200, dips x 200, squats x 200
Mosey to the field:
Wheelbarrrow, bear crawl, sprint relays across the field. Modify wheelbarrows with one Pax in plank perpendicular to field and other Pax with feet on planking pax’s back. Move together in wheelbarrow.
Mosey to playground #2;
Supervisor – decline merkins x 200, step-ups x 200 and air pushes x 300
Mosey to the sledding hill:
Jacob’s Ladder – 8 burpees at the top of the hill, 7 at the bottom, repeat down to 1 burpee
MARY:
Outlaws x 10 Each way IC
X Factors x 15 IC
Freddie Mercuries x 15 IC
Flutters x 10 short, 10 long, 10 short IC
ANNOUNCEMENTS:
– Explanation of Nolan Ryan exercise from Thursday. – Q’s expression of disappointment in decline of What’sApp Banter during the summer causing Q to miss thirsty F3rd Thursday. Pick it up jokers.
COT:
Do Hard Things. Review of a book by Steve Magness on how to develop mental toughness and silence the noise in your brain telling you to stop when you are doing something that’s hard. Mental toughness is something that can be learned and a muscle that can be trained. That toughness is about acceptance that we are going to struggle, and often that we are going to fail, but that’s ok and we can keep going anyway. Three takeaways:
1. Take failure off the table. Accept that we might fail, and don’t let the prospect of failure stop us from showing up or from trying to push beyond where our brain tells us our limits are.
2. Talk to yourself outloud. Call yourself by name. This creates psychological distance and tricks our brains into thinking that we are receiving external inputs. In that way, you can break the negative thought cycle inside your brain and give yourself friend advice to keep going and keep pushing.
3. Create a nurturing environment. Don’t waste energy battling toxic people or toxic situations. Find environments like F3 that are supportive (mostly), so you have a platform to push past your limits and people behind you to catch you if you fall.
F3 The Capital 