THE SCENE: Perfect spring weather, high 40s, clear, no moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Projectivators
- Tempo Squats
- Lunges
- LBACs
- Tempo Merkins
- Mountain Climbers
THA-THANG:
- Mosey to recruiting center with agility warm up on the way
- Borg-style lunge stretch
- High knees
- Butt kicks
- Lateral
- Karaoke
- At the recruiting center, everybody get a block.
- Remember, the goal is to feel soft and light. If it isn’t soft and light, slow down, ease up.
- Dora – 300 heavy LBCs while your partner does toe taps, swap every 25 LBCs, at 150 swap to side taps
- Dora – 200 heavy squats while your partner practices silent box jumps, swap every 25
- Dora – 300 heavy freddies while partner does a cycle of ladder agility, swap each ladder cycle
- High knees forward
- One foot forward, each side
- High knees lateral
- One foot lateral, each side
- Dora – 100 rows each arm while partner does a sprint from the belly, swap once he moseys back
- One round of max pull ups
- High tail it back
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Speed is the lack of hesitation
Slow is smooth, smooth is fast
Decision making is an enormous mental burden. Just watch someone who is doing it. They look into the distance or close their eyes. They can’t focus on other things, they seem distracted. Mentally evaluating possibilities and variations in outcomes occupies the entirety of cognitive processes.
Thus, if you want to be fast, if you want to be efficient, you need to eliminate all unnecessary decision making that you can. This is a major value of training, in general. It is the deliberate effort of pre-deciding on the details of action, then working to upload them into your routine memory so that you can respond quickly to a situation without the hesitation and burden of thought. This doesn’t mean you are thoughtless, on the contrary it effectively increases the volume of thought per time available to you by desynchronizing the process. By eliminating the need to think about the basics of your action, you can be freed to consider the situation from a tactical and strategic perspective. Our individual bodies are stunningly capable when executing a rehearsed action. What is more, our communal bodies are downright incomprehensible to watch when operating in coordination.
All this power rests essentially on layers of pre-decision. Today, when you are calm, thoughtful, patient, make some decisions. Decide what your priorities are, what you value, and what you would sacrifice for them. Take those values and start meticulously applying them to the real things that you do. Don’t do it in one day or one week. This is the process of bricklaying. Find one thing at a time, make a decision, and then start living that decision out. This will train you to make that decision regularly. Once that decision is trained, pick another. Don’t get high level, bring it down to discreet, actionable things.
MOLESKIN:
Steam punk candy canes
ANNOUNCEMENTS:
Family workout Saturday at 9 am. Bobbit is working on planting an AO at Fort Southwest Point in Kingston. OTB workouts during April, join the slack channel #Rampart for info. Family camping trip April 1-3 at Cove Lake State Park, Family hike at 1pm April 2, meet at the Cove Lake parking lot. Contact Kickflip for details and to see if you can get one of his extra campsite reservations.