Date: 2024-10-21
AO: acropolis
Q: Hightower
PAX: spartan, Hostess, NOAA, Monk, Atlas
FNGs: None
COUNT: 6
WARMUP:
walking butt kickers then shaking out our legs. Circle up for SSH, then many stretches. Then fellowship jog around track to warm up.
THE THANG:
Spartan 300:
200 M sprint
10 burpees
20 big boy sit ups
30 merkins
40 air squats
Rinse & Repeat for (3) rounds
MARY:
Ring of Fire, each led their own core exercise
ANNOUNCEMENTS:
The Grunt, Nov 9
No Olympus on Sat Nov 9, closed for Grunt
COT:
Sharing mental toughness from David Goggins, 40% Rule. We’re all wired the same, Flee or Fight, it’s how our brain reacts to tough or scary situations. Goggins talks about pushing your limits, finding where your mind says quit, that’s when you hit your 40%. Then it’s up to you to push further, there’s still another 60% your body can go, it’s just our mind holding us back. Continue to push yourself, find your 40%, then push a bit further. That moves your quitting point forward and we grow.
Tags: acropolis, spartan, Hostess, NOAA, Monk, Atlas
F3 The Capital 