Author: f3nano

DATE: 2022-03-24
AO: Farm
Q: Chile
PAX: Infinity, Louis, Matthew – Running Man, Sparky
FNGs: None
COUNT: 5
WARMUP:
SSH
Imperial Walkers
Beet Pickers
Michael Phelps
Frankensteins
THE THANG:
3 Rounds of Each Set:
24 seconds on/11 seconds rest

Set 1 –
Step-ups
Squat jumps
Bonnie Blairs
Curtsey Lunges

Set 2 –
Diamond Merkins
Merkins
Inch Worm Merkin
Arm Circles

Set 3 –
Criss Crosses
LBCs
Freddy Mercuries
Mountain Climbers
MARY:
Nolan Ryans
Penguin Crunches
Doggy Paddle
Toe Touches
COT: There’s a common self-sabotaging behavior that many of us fall victim to over and over again: We wait to feel motivated or inspired before we take action toward the goals we genuinely desire to achieve.
Truth is, you’re not always going to be motivated to chase that big goal of yours. And if you’re waiting for the muse of inspiration to reveal itself to you, time is going to wither away and no goddess will descend from the heavens to save you.
The presumption that you take action because you feel a certain way, isn’t a reliable recipe for success. Instead, make it a habit to act before you feel like it. Why? Because by simply taking direct action against that which you resist, the momentum you create will indirectly induce the emotions of motivation, inspiration, and anticipation that you’ve been craving all along.
Over a century ago, psychologist and philosopher William James explained this phenomenon:
“Action seems to follow feeling, but really actions and feeling go together; and by regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling, which is not.”
When you’re about to take action against something that is of interest to you, you’ll be faced with a lot of resistance. That’s because you’re about to do something that’s quite uncomfortable.
At the root of it, however, this resistance stems from an area in your brain that is trying to keep you safe from venturing out into an uncomfortable zone.
When faced with the notion of an unpleasant activity, the limbic system often wins, and so, we procrastinate. That’s because the limbic system is designed for one thing and one thing only: To keep you comfortable and safe.
This natural tendency to procrastinate is precisely why sometimes, you shouldn’t wait to feel your way into the action that you want, because, quite frankly, you might end up waiting forever. Rather, you’ve got to act your way into the feeling that you want. THAT IS A LONG WAY TO SAY, “FAKE IT TIL YOU MAKE IT”

DATE: 2022-03-23
AO: Patriot
Q: Big Short
PAX: Booking, CableGuy, Ice Tea, My Space, Roadkill, Shake and Bake, Wedding Singer FNGs: None
COUNT: 8
WARMUP: SS hops, imperial walkers, arm circles, cherry pickers, WM heys, downward dog and cobra kai

THE THANG: Four sets of exercises and running, with each set consisting of: 10 burpees
20 mountain climbers
30 dips
40 mercans
50 squats
One lap around the track

MARY: flutter kicks, toy soldiers, LBCs and Nolan Ryans

ANNOUNCEMENTS: Lucius is collecting supplies for Ukraine. See his post for details.

COT: brief chat about learning from mistakes and pushing each other.

DATE: 2022-03-23
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Brown Bag, Fish Fry, Kodiak, Maj. Payne, Mr Haand, Old Bay, Poe, sticks FNGs: None
COUNT: 10
WARMUP: SSH, Moroc NC, CP, WMH, D Dog/Cobra
Fellowship Lap
THE THANG: Cumulative Coupon Ladder @ Field Corners: Field 1: 10 Derkins – Bear Crawl end line
+ 20 KB Swing – Sprint half field, carry 2 coupons other half + 30 Curls – Rifle carry end line
+ 20 Goblet Squats – Sprint half, carry double C half
+ 10 Rows – Walk to next field over

Field 2:
10 Atlas Shrugged – Coupon Carioca end line
+ 20 overhead press – sprint half, carry double half
+30 pull throughs – shoulder carry
+20 coupon lunges – sprint half, carry double half
+10 Derkins –
MARY: continuous coupon sit-ups ring of fire
ANNOUNCEMENTS: 2nd F tomorrow, Check out the ruck channel too – Q oppys!
COT: 247 years ago today Patrick Henry spoke to inspire Virginians to put aside “inaction and irresolution” to fight for liberty – similar to Zelenskyy’s call today to his countrymen and NATO allies. How can we act? Lucius’ Scouting medical supply ask (above) is one. Taking 5 minutes to read, reflect, and act on one of the great speeches in history is another: https://www.colonialwilliamsburg.org/learn/deep-dives/give-me-liberty-or-give-me-death/

DATE: 2022-03-23
AO: Compound
Q: Hightower
PAX: Zeus, Faceplant, Jag, Yard Sale, Yardbird
FNGs: None
COUNT: 6
WARMUP:
Jog to parking garage for warm up & stretching, followed by quick shuttle run.

THE THANG:
Krav basics:
Stance with foot movements
Palm strikes, target zone
Front kick, followed by palm strike
Front stab kick, followed by palm strike
Throwing Punches

MARY:
Ring of fire round for Mary

ANNOUNCEMENTS:
Prayers for Jag’s sister in lawn’s father.
Earthday road clean up, Sat April 23
Yardsale birthday Q next week

COT:
Mantra to share: Be anxious for Nothing, be grateful for All things
If anyone else like me that fights anxiety, this has helped me during mediation.

DATE: 2022-03-22
AO: Atlantis
Q: Infinity
PAX: Rogue, Deflator, Hammerhead
FNGs: None
COUNT: 4
WarmUp: SSHs, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Grady Corns.

The Thang: MaryAnne’s Mayhem (DORA-style)
Split into teams for DORA-like relay. One team member runs 25m, completes 3 burpees, and runs 25m back. The other team member does as many reps of the following exercises as possible until the other team member returns, then they switch roles. – 175 Curls
– 150 Goblet Squats
– 125 Overhead Press
– 100 Kettlebell Swings
– 75 Merkins
– 50 Thrusters
– 25 Bonnie Blairs (right leg+left leg = 1 rep)
– 15 Blockees

Bonus glute exercises:
– 15 Reverse Lunges w Coupon. IC
– 20 Pickle Pounders, IC
– 15 Donkey Kicks, IC ea. leg

Mary: Flutter Kicks, foot over coupon raises, coupon block slides, and plank hold.

CoT:
One of your buddies has been hounding you for months now. Almost daily. So you finally cave and make the first bleary eyed trek out to F3. The work starts and about 2 minutes in you have no idea what anyone is saying. It’s fast and confusing but the guys rally around you. Just. Keep. Going. Somehow, by some miracle. You make it to the end. After the oxygen makes its way back to your brain. That’s when you realize what just happened.

You bonded to these men in a way you haven’t experienced in a long time. And the most surprising thing is, they really care. Now fast forward, you’ve Q’d a few workouts, done an event, the pre-workout rucks, and of course Coffeeteria. But as it happens with a lot of men — you get injured.

Some time passes and the overwhelming FOMO you’ve got has you feeling like a Sad Clown all over again. And, what’s worse? You haven’t heard from anyone. You start to ask yourself. Are these guys really my brothers? They haven’t even noticed I’m gone.

As most of us know, there are always opportunities to engage when you are out (be it IR, Down Range, or God forbid, something worse). But if we are to avoid the pith of denatured words, we must be serious about how we approach Accountability and in turn — Connection. My challenge to you: think of at least 3 guys you haven’t seen in a while and reach out to make sure they are ok.