AO: Asylum PM
5:45pm — 6:30pm
Meeting at the morning AO parking lot
[ The Scene ]
- Probably cold(ish)
- Probably dark(ish)
[ Welcome/Disclaimer ]
(1) Welcome to F3: Fitness, Fellowship, Faith
(2) My name is Steam and I’ll be your Q this evening
(3) A few things before we begin:
- Contrary to popular belief, I’m not a professional
- You are here on your own volition
- If you need to modify anything we do this evening, feel free to do so, but push yourself and the men around you. They deserve it and so do you.
(4) FNGs?
Coat Collection: “We will take any and all coats to be donated and count them before the Warm-o-Rama
– Less than 5 coats = 100 man-makers (8-count body builder) throughout the Q
– More than 10 coats = no burpees or man-makers throughout the Q”
We had 4 coats.
[ Warm o Rama ]
- Windmill: 10×4 IC
- Imperial Walker: 10×4 IC
- Baby Arm Circles: 10×4 F + 10×4 B
- Rockette: 10×4 IC
- SSH: 50 (1-count)
[ The Thang ]
(Mosey to the parking lot leading down into the pavilion)
(1) 4 Corners, 3 POCs
- 4 rounds of PT and focus on 1 corner at a time
- We’ll do an exercise at one of the corners (POC 1), run to the Pavilion and do an exercise (POC 2), then run to the playground and do an exercise (POC 3), and then come back to this parking lot to rinse and repeat with the other 3 corners
- Corner 1 (POC 1)
- 10 man-makers OR 10×4 Mountain climbers
- Mosey to POC 2
- 10 burpees OR 10×4 dips
- Mosey to POC 3
- 10 man-makers OR 10 box jumps
- Mosey back to AO lot
- Corner 2 (POC 1)
- 10 man-makers OR 10×4 squats
- Mosey to POC 2
- 10 burpees OR 10×4 incline merkins
- Mosey to POC 3
- 10 man-makers OR 10×4 flutter kicks
- Mosey back to AO lot
Buyout Option — Q entertained the buyout option for PAX to sprint up Baby Cardiac, do one slow merkin, run back down to POC 1-3 and do 20×4 squats, instead of of more man-makers/burpees. We chose the buyout option.
(Mosey to the light path entrance below the AO parking lot)
(2) Route 66
- Each light is going to be 5 reps of an exercise (all on a 1-count)
- Once you finish all 3 sets of lights, go to the next light and pick one exercise from each set of lights you just did and execute 25 reps of each X. We consolidated the below into all 3 Xs at one light, for 3 lights, and at the top light, choosing 1 X from the 3 at each light, to do together.
- 1st 3 lights — Upper
- Wide merkins (1)
- Carolina Dry Docks (2)
- Dive Bombers (3)
- 2nd 3 lights — Lower
- Sumo squat (4)
- Bobby Hurleys (5)
- Iron Mikes (6)
- 3rd 3 lights — Core
- BBS (7)
- Toe Touches (8)
- Up & Outs (9)
[ Mary ]
ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 quick merkins OYO.)
[ COT ]
- # off
- Name o Rama
- FNGs
- BOM
“When you don’t know how to identify a win, you will start mislabeling victories.” — Jerry Flowers
9 Ways You Can Identify Wins for the Rest of 2021
1 — Focus on the process, not the results
2 — Develop an aptitude (natural ability to do something) for gratitude
3 — Ask for feedback
4 — Mentally buy-in to the idea of incremental growth.
5 — Evaluation by documentation
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- sticky notes, journaling, documenting your incremental growth
6 — Don’t focus on just 1, but the many
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- A lot of people want to experience this really huge, identifiable, sexy win, when in reality, it’s about the hundreds of small wins along the way that aren’t as huge or public or sexy
7 — Encourage someone
8 — Use the “Share My Location” and “Find My iPhone” setting on your phone in real life
9 — Initiate the Matthew 7:7 model
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- ““Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you.”
- Matthew 7:7 ESV — https://bible.com/bible/59/mat.7.7.ESV