THE SCENE: 75 and thick.
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:
- Phelps
- RFTS / LIH
- Grady Corns
- Mountain Climbers
- Up/Down Dog
- SSH
THA THANG:
- Mosey to the new building, pick a spot on the bench.
- 30 seconds of each
- Derkins
- Single leg squat (L)
- Dips
- Single leg squat (R)
- Incline CDD
- Plyo step-ups
- Mosey to the pond. There are 2 trees along the path – approx. half way around the pond from each other.
- 50 merkins + 50 LBCs. Run to the other tree.
- 40 merkins + 40 LBCs. Run to the other tree.
- 30 merkins + 30 LBCs. Run to the other tree.
- 20 merkins + 20 LBCs. Run to the other tree.
- 10 merkins + 10 LBCs. Run to the other tree.
- Mosey to the Big Lot;
- Bear crawl one line.
- 10 flutter kicks (count 1 leg)
- Bear crawl one line.
- 10 hello dollys
- Jelly Legs
MARY:
- Dealer’s choice.
- Jail break!
COUNT-OFF & NAME-O-RAMA
9 for bootcamp + 5 Rushers
COT / BOM
All this week, we’re talking about habits. For Part 1 on Monday, Guardrail led a discussion about cultivating our hearts in preparation for a habit change – starting a new good habit, killing an old bad habit. Today we continued talking about habits – as we start a new, or end an old, let’s plan for failure. Let’s think about what might cause failure and pre-decide on strategies to avoid those or to quickly rebound from them.
When you are starting a new habit, what kinds of things are going to throw you off course?
Stumble: I’m not making any progress toward my goal.
Did you just set a goal – or did you also define a plan and come up with systems to get you to the goal? “Systems” are the reminders, queues, routines, notes, people, etc. that you set in place to facilitate your work toward to the goal. James Clear says “you don’t rise to the level of your goals; you fall to the level of your systems.” A goal is just a daydream without a plan. Make sure you have an actionable plan + establish systems to execute that plan.
Stumble: I’m not seeing change happen as fast I thought it would.
Adopt a long-term perspective. Have short-term milestones. Especially in the short term, evaluate your progress based on how well you stick to your plan, not your results. Worry about meeting the plan today – tomorrow worry about tomorrow. Keep your sights only looking that far out. If you have a good plan and you stick to the plan, your goal will take care of itself. Again from James Clear, “You should be more concerned with your current trajectory than with your current results”.
Stumble: I missed a day, so I guess I’m done.
Sometimes we have an all-or-nothing mindset. If we fail one time, we think we are a failure. Like my daughter who is learning to walk, I wouldn’t say to her “just two steps?!? Come on!“. No, I say “Two steps! Great job girl! Now try and again and get three steps this time!!!” As you are learning to do something new, coach yourself the same way. Give yourself some grace. If you miss a day, don’t miss two. Missing one day reduces your chance of success by 5%. Missing two consecutive days reduces your chances by 40%.
As we start new habits, here are three strategies that we’re going to implement
- Create systems to push you toward your goal
- Success is sticking to your plan TODAY
- If you miss a day, don’t miss two.
You are what you repeatedly do. Every action you take is a vote for the type of man you want to become.
With that in mind…
- What good habit do you need to start?
- What unhealthy habit do you need to stop?
Come back Friday for Part 3 of this Word!
MOLESKIN:
Prayers for Data, Papa Lock, and Shrubbery’s Aunt.
ANNOUNCEMENTS: