THE SCENE: Easy breezy and 45 degreezy with the delicate aroma of Pepé Le Pew in the air. Ample et gras, d’arômes secondaires, bonne persistance en finale.
F3 WELCOME & DISCLAIMER: CHECK!
WARM-O-RAMA:
- SSHx15
- Knox Pickers x10
- Willie Mays Hayes x10
- Tempo Squats x10
- Tempo Merks x5 (uh oh)
- LBAC x10
- RLBAC x10
- Seal Claps x10
- OH Claps x10
- Hallelujahs x10
- Moroccan Night Clubs x10
- Chatty Pickers x10
- SSH x10
Mosey to the platform above the stadium.
THA-THANG:
PAX performed merkins to Moby’s “Flower”. Hold low plank at the bottom of a merkin. On “Bring Sally up”, pax move to top of merkin. On “Bring Sallly down”, pax move back to bottom of merkin. When out of merkins, change to squats with same concept. When “Ole miss booth is dead and gone” pax move back to merkins from wherever they were. All pax were ready to “put sally down” by the end. (Tip of the cap to Borg for the idea. Airborne was impressed the song’s broad lyrical array.)
Mosey to track.
6 cones set approx 15 yards apart down the straightaway of the track. YHC forgot the sixth cone so we used the light pole.
- B – burpees 10x
- L – lunges 20x (2 count)
- I – imperial walkers 30x (2 count)
- M – merkins 40x (2 count) …just kidding
- P – plank jacks 50x
- S – squats 60x
Round 1 – straight through
Mosey a victory lap
Round 2 – ladder (BL…BLI…BLIM…BLIMP…BLIMPS)
RTB
MARY:
No time for Mary.
CIRCLE OF TRUST/BOM:
Colossians 3:1-10
Since, then, you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God. Set your minds on things above, not on earthly things. For you died, and your life is now hidden with Christ in God. When Christ, who is your life, appears, then you also will appear with him in glory.
Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips. Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator.
We’re called to live into our new identity in Christ. The problem? How? Yes, with the Spirit’s help. Also by developing discipline. Self-control if a fruit of the Spirit
James Clear, in his book Atomic Habits says, “You do not rise to the level of your goals. You fall to the level of your systems.” If you’re having a hard time changing a habit, it’s might not be just you. It might be that your environment and life aren’t set up for this change.
Behavior = M+A+P
Motivation is your desire to do the behavior. Ability is your capacity to do the behavior. Prompt is your cue to do the behavior. To add a habit – make sure you get motivation, ability, and a prompt to line it up. To take a habit out – remove one or several.
How do you get Motivation, Ability, and Prompt?
- Celebrate or reward – flex in the mirror, air punch, “you da man”
- Set the bar low – 2 push-ups…might as well do more while you’re hear
- Have a Cue – set alarm, link to something (coffee, peeing)
YHC has had a struggle with food lately. If YHC does not get it under control, YHC will get sick. Go30 is an opportunity for our AO to help each other check in on habits we want to start or stop. This is a daily check in by 10am the next morning on how you did. The logic is that if we can see how other PAX are doing, we will be motivated to keep it going. As Skeletor said, “You can modify but… we’ll be watching.” 🙂 YHC would like to challenge any PAX interested in joining, not only to help yourselves but to help YHC.
MOLESKIN:
Welcome FNG-Spielberg! RESPECT!
Airborne, thanks for generously sharing your bean burritos with us this morning! Muey sabrosa, mi amigo!
Wisdom from Airborne, “The best way to get rid of a skunk is to pet it.” Then that HIM then ran out in front.
TAPS for Olive Oyl and Foghorn!
ANNOUNCEMENTS:
Brolympics! Nov 5 @0645! Git. Signed. Up. (Bobbitt, Wingman, and Skeletor are going!)
Christmas Parade is on. Details forthcoming!
Wingman will be posting info for Go30. Give us an HC if you’re in!