Date: 2025-01-29
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Sherpa, Low key, Promoter, Groundskeeper, ShamWow
FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays
THE THANG:
Session 1 blockie shuffle
Line up with coupon, 5 blockies, run with coupon to half, leave coupon, back to start, to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x
Long mosey
Session 2
Squatty bear crawls
Line up, 10 squats, bear crawl ½ way, crawl bear back, run coupon all the way to end, 10 squats, bear crawl to half, crawl bear back, grab coupon, run back to start
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x
Long mosey
Repeat Session 1
Long mosey
Repeat Session 2
MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC
ANNOUNCEMENTS:
-Super Bowl squares
-Toy drive at Hoya paxa Thursday after Super
Bowl, I’m planning to attend
COT:
I’ve been doing dry January. To me, it’s been really hard and so I’ve been spending a lot of time thinking about why it’s been hard. I think under the scientific definition of alcoholism many of us might be considered functioning alcoholics. I know I met the criteria. But in reality I think most of us like to have a drink from time to time to unwind, relax, whatever. So why has it been hard then? I realized it was the habit. After I took the garbage out, I would reward myself with a drink. After I got home from work (regardless of the type of day I had), a drink. Dinner, drink. Lunch on Saturday at home with my family, drink. Restaurant for any meal, drink. Watching sports game, drink. You get the idea. I wasn’t drinking all the time but there were many times when I would have a drink. So when I went from that to cold turkey zero consumption it was actually more disruptive to my mental state to break the habit than to not have a drink. So I’ve been reflecting on what it takes to make a change. Big, small, doesn’t matter. A change takes effort because often times it gets you out of your comfort zone. So to counteract that you need commitment. The commitment is what will keep you going. The commitment takes recognition and admission that a change is needed. Each of you probably already knows something you need change. I’m not telling you to start that change today, but maybe start thinking about what type of commitment it would take to achieve it.
Tags: potomac-rising, RA, Sherpa, Low key, Promoter, Groundskeeper, ShamWow
F3 The Capital 