Date: 2023-10-23
AO: acropolis
Q: Nano
PAX: Hightower, Battleship, Obadiah, Peanuts
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps
THE THANG:
On the track running, then every 2 min we do:
1. 5 Merkins
2. 5 WWII
3. 5 Jump Squats
4. Rise and repeat
We also ran up and down the bleachers to end each lap. If the time ran out during the bleachers, we modified a little and did:
1. 5 split bleacher push-ups
2. 10 bleacher gas pumpers
4. 5 more split bleacher push-ups
5. 10 feet-raise air squats
MARY: Yes
ANNOUNCEMENTS: The Grunt November 11th at 7 am (arrive by 6:45).
COT: Positive Habit Transfer- It’s this week’s #qsource topic! Habits can be a good thing, but good habits take intension, and usually some intervention by others, to get out into place. I think one of the most important thing about habits is not to focus on the bad ones, “I drink too much,” or “I’m always late.” Rather, focus on the type of behavior you want to have and it can push the bad ones out.
For drink, make a choice to drink a water between every beer. Even if you still drink the same amount as you would have without the water, at least you are hydrating and you’ll probably feel a little better in the morning.
Also, if you think you are always late, flip the script a little. Instead of doing what ever it is before you go, go to where you have to be first then do the thing there while you wait. This helps in two ways. First, it ensures that you are there on time. And second, the same way that a deadline is great at stimulating most people to finally get something done, the impending event will cause the same sense of urgency and make the time you spend “waiting” extremely productive.
F3 The Capital 