THE SCENE: Mid 60s and calm.
F3 WELCOME & DISCLAIMER: All veterans – skipped.
WARM-O-RAMA:
- Phelps
- The Real Cherry picker
- Willy Mays Hays
- Down/Up dog
- Thread the needle
- Quick mosey to the recruiting center
THA THANG:
At the recruiting center. Nine cones. Tabata – do 20 seconds exercise, 5 seconds rest. Rotate one cone each rest. Merkins, squats, LBCs. Each round, one man cycles out to do pull-ups.
Mosey to the cinema parking lot that is divided by 7 parking lanes. PAX start on one end of the lot – we’re the Wolves. One PAX is our Rabbit – he gets a head start and goes to line 3.
When the wolves howl, we all go. The Rabbit does 12 Merkins then advances to the next line….12 merkins – advance again… Repeat, working toward the end of the lot. He’s trying to make it to safety. The Wolves do 8 Merkins and advance – we’re trying to catch the rabbit. (he gets a head start but does more Merkins). Rabbits win if they make it to the other side. Wolves win if all Rabbits are caught by the last Wolf.
Repeat the game a few times with a new Rabbit each round. Perform with;
- 4 / 6 Iron Mikes (both legs)
- 8 Flutter Kicks (4-count) / 10 Flutter Kicks
- 6 / 8 bobby hurley
- 6 / 8 Mountain Climbers (4-count)
- 1 / 2 burpees
15 BBS + Bear crawl: Repeat x3
Repeat the tabata circle again.
Mosey home.
MARY:
30 merkins to finish off our 210 for the day.
HD until time is up.
COUNT-OFF & NAME-O-RAMA
Me and 8 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 each thought about one thing that we want to be better at by the end of summer…
Anders Ericsson is regarded as the godfather of the science of excellence. He is the world’s foremost expert on studying expertise – what makes one man so much better at something than nearly all of his peers. This morning, we borrowed a couple of his ideas – these come from a book called “Peak: Secrets from the New Science of Expertise”.
Becoming excellent at something takes a lot of ….practice! But just doing something over and over in the same way as a routine what Ericsson calls “naïve practice” – it might make you a little better but will never lead you to excellence. To become truly excellent, you have to practice in a certain kind of way – what he calls purposeful practice.
Purposeful practice – practice that will lead you toward excellence – involves;
- Practicing with focus
- Setting improvement goals for each individual practice
- Feedback. You need to be another man to know your plan, to see your work, and to provide you with feedback on your performance.
- Working 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.”
We shared some of our goals/commitments and how we will incorporate purposeful practice in working toward them.
MOLESKIN:
Proverbs 16:3 “Commit to the Lord whatever you do, and he will establish your plans.”
ANNOUNCEMENTS:
Tomorrow – 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