DATE: 2021-12-11
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
10 Arm circles
10 reverse arm circles
15 SSH
10 Michael Phelps
10 Don Quixotes
10 Radish Pickers
20 count Baby Cobras
10 Doggy paddle
THE THANG:
– Bear crawl to first cone
Cone 1 – 15 Merkins
– Lunge walk to next cone
Cone 2 – 16 coupon swings
– murder bunnies to next cone
Cone 3 – 17 coupon curls
– murder bunnies to next cone
Cone 4 – 18 goblet squats
– moroccan night club to next cone
Cone 5 – 19 mountain climbers
– moroccan night club to next cone (other direction)
Cone 6 – 20 big boy sit ups
Walking lunges to opposite white line
Then reverse order back to original line
Walking lunges to cone 6
20 big boy sit ups
Moroccan night club to cone 5
19 mountain climbers
Moroccan night club to cone 4
18 goblet squats
murder bunnies to cone 3
17 coupon curls
murder bunnies to cone 2
16 coupon swings
lunge walk to cone 1
15 merkins
bear walk back to white line
MARY:
Plank – 30 round count
Dirty Dog – 10 each leg
Superman – 15 ups
15 Rosalitas
COT:
Motivation – How do you get motivated when you don’t feel like it
Twyla Tharp is widely regarded as one of the greatest dancers and choreographers of the modern era. In her best-selling book, The Creative Habit, Tharp discusses the role rituals, or pre-game routines, have played in her success:
“I begin each day of my life with a ritual; I wake up at 5:30 A.M., put on my workout clothes, my leg warmers, my sweatshirts, and my hat. I walk outside my Manhattan home, hail a taxi, and tell the driver to take me to the Pumping Iron gym at 91st street and First Avenue, where I workout for two hours. The ritual is not the stretching and weight training I put my body through each morning at the gym; the ritual is the cab. The moment I tell the driver where to go I have completed the ritual.
It’s a simple act, but doing it the same way each morning habitualizes it — makes it repeatable, easy to do. It reduces the chance that I would skip it or do it differently. It is one more item in my arsenal of routines, and one less thing to think about.”
The power of a ritual is that it provides a mindless way to initiate your behavior. It makes starting your habits easier and that means following through on a consistent basis is easier.
The key to any good ritual is that it removes the need to make a decision: What should I do first? When should I do this? How should I do this? Most people never get moving because they can’t decide how to get started. You want starting a behavior to be easy and automatic so you have the strength to finish it when it becomes difficult and challenging.
(From Motivation: The Scientific Guide on How to Get and Stay Motivated by James Clear)
For me, to help me get to our workouts, even on days I don’t feel like it, setting out my clothes, keys, wallet, etc. the night before is the ritual that helps me to be motivated to get out of bed to come work out. Establishing these rituals, these patterns of behavior that become habits is what helps us to achieve what we want to obtain.
