Category: Asylum AM

THE SCENE: Cloudy, right at freezing, was supposed to be snowing, but just a light drizzle/sleet/winter mix that did change to snow during the last 15 minutes of the workout.
F3 WELCOME & DISCLAIMER  Check.

WARM-O-RAMA:

-15 Side Straddle Hops (4-ct), in cadence – Run across parking lot and back

– 8 Abe Vigodas (4-ct), in cadence – Bernie across and back

– 15 Grady Corns (4-ct), in cadence – Super Mario across and back

– 15 Tempo Squats (4-ct), in cadence

THA-THANG:

MOSEY up the Dragon’s tail to stop sign past the Rock.

• 20 Imperial Squat walkers, 4-ct, IC

Partner UP!

• Partner 1 Bernie’s to guard rail, runs to tree, 5 Jump Squats, run back
• Partner 2 Alternates between 10 Deconstructed Burpees (doing all components of the Burpee separately) and 10 Froggy Jumps
• R&R

Snowgazers: Catch 5 SNOWFLAKES ON YOUR TONGUE!  (this didn’t work out, seeing as there was no snow…)

MOSEY to Overlook/Coliseum:

• SMEAR THE Q!
  • Get in a line, take a shot at hitting the Q with a Snowball. Everyone gets three tries.  Hit = 10 ct stargazer.  Miss = 5 Deconstructed burpees.  A hit to the face or groin = 10 Real burpees for all of us.  Do SSH while you wait your turn.  (again, had to modify this since there was no snow.  PAX picked 3 numbers between 1 and 10, another PAX secretly selected the number, if the number was picked, it was a HIT, otherwise a miss.)

Mosey to Roundabout. (RIGHT when we got here it started to snow… Arrrgh)

5/10/15s.  Partner 1 runs to curb and does 5x of 2 exercises, trades off with partner.  R&R with 10 x.  R&R with 15 x.  Partner not doing exercises is doing a slow mosey in the bullpen.

ROUND 1 Exercises: PLANK JACKS AND PETER PARKERS

ROUND 2 Exercises:  SMURF JACKS AND BOBBY HURLEYS

Mosey to AO.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:

Aristotle had a theory that men take on a particular quality by engaging in a particular behavior.  You’ve probably all heard the expression “You are what you eat.”  This might be altered to “You are what you do… over and over and over again.”

Aristotle: Men acquire a particular quality by constantly acting a particular way… you become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions

I’ve mentioned before that I’m not big on New Year’s Resolutions.  First of all, they set you up for failure, and then comes the wave of guilt if you don’t reach that goal.  Second, they’re temporary.  You may achieve whatever goal you set out to do, whether it’s to lose 10 pounds, abstain from alcohol for a month, save enough money to purchase a new couch, or whatever, but then what happens?  You go right back to your old ways.

A better approach might be to take a page out of Aristotle’s book and focus on Behavior rather than Goals.  By changing Behavior, you establish patterns that pay off with results and are more long term.  You become what you do.  Instead of setting a goal of losing 10 pounds, try to reduce your sugar and carb intake.  Instead of stopping alcohol cold turkey, use the “I’ll have one later” approach to delay the number of drinks you have.  Instead of saving for a new TV or couch, which, once paid off, may result in you going back to spending more than you need to, set up small automatic transfers of your pay check into a savings account.  And as HIMs, don’t think to yourself, “Gee, I’ll try to be more of a HIM this month”.  Instead, integrate acts of character, leadership, and positive encouragement to those around you on a regular basis.

MOLESKIN:
Prayers for Jetlag’s family and Jinxy’s family as they go through some health issues, prayers for Curveball’s parents who were not answering the phone recently, prayers for Abacus’ mom
ANNOUNCEMENTS:
Triple birthday Hot Toddy Q this Saturday!