Date: 2025-01-08
AO: ignite
Q: bogey
PAX: Atlas, Goldfish, Popeye, Kodak, meister
FNGs: None
COUNT: 6
WARMUP: SSH, IWs, HBs, MNCs, MPs, CPs, DQs, DownDog, Kobra Kai, +5 burpees to welcome Atlas
THE THANG: Coupon station work.
PAX rotated through 6 Coupon Stations, rotate stations upon timer return, stop every 5 minutes to perform group exercises led by Q
Stations:
1 – 40# med ball throws
2 – 80# sandbag deadlifts (mod: coupon swings)
3 – 60# sandbag low rows (mod: use coupon)
4 – 80# or 60# med ball over shoulders (mod: coupon grave diggers) 5 – 30# dumbbell shoulder shrugs or 30# ruck hi-pulls
6 – Timer: Loaded Carries around the island – using the following coupons in a carry combination of PAX choice: 2x-53# and 2x-44# sand kettlebells, 20# and 10# ruck plates, blocks
Every 5 mins PAX stopped what they were doing, grabbed a coupon, and performed rounds of: 25 OHPs, 25 coupon curls, 25 coupon swings
+ 15x shoulder taps IC and + 15x mountain climbers IC each round
Bat Wings (keep arms up until recover) 20 LBACs IC forward, 1x 10-ct, 20 LBACs IC reverse, 2x 10-ct, 20 seal claps IC, 3x 10-ct, 20 overhead claps IC, 4x 10-ct, Recover
MARY: 50 flutter kicks
ANNOUNCEMENTS: AMBAB – starts and ends at ignite
COT: YHC shared some takeaways from his exlporation of GORUCK, Michael Easter’s The Comfort Crisis, and Peter Attia’s views on “healthspan.” Prominent in this is moving beyond a usual routine by trying new things, pushing into discomfort, and getting harder to kill.
YHC is not running from death. Rather, his views are captured in an Attia comment about healthspan over lifespan. Its meaning is that healthspan is about the years you live fully – physically, mentally, and emotionally healthy, rather than simply trying to live forever.
As part of this effort, YHC encourages the PAX to adopt a get harder to kill mindset – harder to kill is about tempering our genetic tendencies to seek comfort…modern comfort that is available in such excess that it’s destroying creativity, mental health, and even our longevity. Instead, pushing and expanding the boundaries of our comfort zones is also inherently human and incredibly rewarding.
YHC recognized that the F3 PAX show up at 0530 in the gloom and cold. They are already taking it upon themselves to be personally responsible for their fitness…YHC encourages the PAX, in seeking their own fitness goals for 2025, to be sure to change up their workout routines, to push into discomfort.
We are blessed with an F3 community that provides endless opportunities for HIIT, running, rucking, loaded carries, and mobility (shoutout to Popeye!), all ways to build functional strength…which is all part of creating a body type that is harder to kill.
YHC challenges the HIMs of ignite to read The Comfort Crisis by Michael Easter this year and has offered his copy to circulate among PAX.
Atlas was the first to step up, and I will get the book to you, brother!
In the meantime, SYITG!
Tags: ignite, Atlas, Goldfish, Popeye, Kodak, meister
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