THE SCENE: Mid 60s and drizzly. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
- Grady corns?
- Phelps
- RFTS/LIH
- Willy Mays Hays?
- Tempo Squats
- Tempo Merkins
- Down/Up dog
- Thread the needle
- Projectivator?
- Quick mosey
THA THANG:
8 parking lot lines. Bear crawl 1 line, do 8 merkins mosey back. Bear crawl 2 lines, 7 merkins, mosey back. Repeat until 8 lines, 1 merkin.
Battleship. Separate into two teams. Each team has half the parking lot and 12 cones, grouped into a set of 2, two sets of 3, and a set of 4. At “go” PAX run and grab a ball then run to one of six battle stations. Perform the exercise, then throw the ball at the enemy’s ships. Work at each battle station before you repeat one. Continue until one team’s ships are sunk.
Exercises were;
- 20 Merkins
- 15 carolina dry docks
- Lunges 10 each leg
- 25 plank jacks
- 25 Mountain Climbers (count one leg)
- 7 burpees
Guantanamo
Rehabilitate your fleet (i.e., stand up your cones) and flip the cards. Play another round of Battleship, this time exercises were;
- 5 donkey kicks
- 15 diamond merkins
- 25 hello dolly
- 15 Bobby Hurlies
- 7 burpees
- 25 flutter kicks (count one leg)
Guantanamo again.
Play the song “Turn it up” by Oh The Larceny. SSH to the cadence of the song. Burpee each time they sing the phrase “Turn it up”. 28 Burpees + what felt like about a thousand SSH…
MARY:
Team Races. One lap around the pond – first man back wins a point for his team, then leads us in an ab exercise. Repeat a few times.
COUNT-OFF & NAME-O-RAMA
Me and 11 of the best men I know.
CIRCLE OF TRUST/BOM:
We say this in F3 – “leave no man behind – but leave no man where you found him“. If you are striving to be a HIM, you will not be the same man next year that you were this year – because you are always growing, always be getting better. This morning, we thought about which of the three Fs you will see growth in by the end of summer.
From Anders Ericsson’s book, “Peak: Secrets from the New Science of Expertise”. To be excellent at something, you need…
- …feedback. You need to be another man to know your plan, to see your work, and to provide you with feedback on your performance.
For the area that you are going to see growth in, what does “feedback” look like?
- …to get outside of your comfort zone. Anders tells us this may be the most essential aspect of purposeful practice. He puts it directly: “If you never push yourself beyond your comfort zone, you will never improve.”
For the area that you are going to see growth in, what does “outside your comfort zone” look like?
A few men shared their goals and how they are going to pursue feedback.
MOLESKIN:
Team One with the dominating win! Well done!
ANNOUNCEMENTS:
- May 25 – AOQ Change at Shamrock
- May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
- June 4 – Speedway Launch
- June 11 – Family Workout at The Project. 9:00 AM
- July 2 – Convergence at JUCO