THE SCENE: Extra gloomy – just how we like it.
F3 WELCOME & DISCLAIMER: Nah.
WARM-O-RAMA:
- OHC
- Phelps
- Moroccan Nightclubs
- Andrew, The Matador
- Squats
- Mountain Climbers
- Cobra / Down Dog
- Walking lunges
THA THANG:
Mosey to the recruiting center and grab a CMU
- Roll the die. Complete that number of exercises in the sequence. (e.g., roll a 3 – complete exercises, 1, 2, and 3)
- Roll the die again and complete that many exercises, starting where we left off. (e.g., roll a 2, complete exercises 4, and 5).
- Roll the die a third time – this time we go back that many exercises (e.g., roll a 4, complete exercises 5, 4, 3, and 2).
- Repeat until the set is finished. Two rolls move us forward, every third roll sends us backwards.
Exercises were;
- 5 Blockees
- 20 Toe Merkin Triceps
- 20 Goblet squats
- 16 Side pulls (8 each side)
- 10 1-arm thrusters (5 each side)
- 5 Irky Derkies
- 12 Good mornings
- 10 High pulls (5 each side)
- 10 Heavy Lunges (5 each side)
- 15 Curls
- 4 Burpee jump overs
- 15 Heavy LBCs
- 10 Alpos
- 15 CMU Swings
- 20 Squats
- 5 Walkover merkins
- 15 2-arm rows
- 10 Lunge thrusters (5 each leg)
- 10 Heavy freddies (4 count)
- 5 Blockees
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
Me and 3 of the best men I know
CIRCLE OF TRUST/BOM:
We’ve been talking the last couple of weeks about bricklaying – and about forming habits. Part of that discussion was centered around “what causes us to stop our pursuit of a new habit?” Last week, we ended the discussion talking about boredom and short-term perspective as two habit-killers. Here’s another – maybe it’s because we have an “all-or-nothing” mindset. If we fail one time, we think we are a failure. When you are implementing a new habit – remember to give yourself some grace, big fella. Being consistent is not the same thing as being perfect.
With these new habits that we are forming – and old habits that we are leaving behind – if you miss a day (WHEN you miss a day) – what do we do? If you take two steps forward, only to take one step back, what do we do? We lean forward again and keep progressing toward the objective.
Maybe you’re trying to start a healthy habit
- …exercising everyday…
- …praying with the wife everyday…
- …reading something that uplifts your soul everyday…
- …leading your family spiritually everyday…
“I had a goal to start ____ but I’ve lost track of that goal and it’s been 2 months”. START AGAIN – keep pursuing it. One day off does not spoil your journey. Keep pressing on!
Maybe you’re trying to stop an unhealthy habit
- …raging at the kids…
- …spending money frivolously…
- …looking at fake pictures of fake naked women…
- …drinking not to relax, but to withdraw…
“I really want to stop doing ____ but I did it again”. Time to restart your streak! Keep resisting! One slipup does not change the objective to rid your life of this vice.
“A setback only paves the way for a comeback.” – Evander Holyfield
In Romans, Paul says, “I don’t really understand myself, for I want to do what is right, but I don’t do it. Instead, I do what I hate.” Romans 7:15 (NLT). I can relate!
BB Reader: I hope you being challenged to accelerate your fitness, your fellowship, and your faith. I hope you are striving each day to be a better father, husband, and friend. I hope you’ve been setting up new habits and systems in your life to achieve those goals – but today’s takeaway is this… WHEN you have a setback in chasing that new objective…don’t give up on it – one failure does not make you a failure – KEEP AFTER IT. Momentary failure is just part of the process. Missed one day? Did that thing again? Okay…identify your vulnerability and shore it up… Now, START AGAIN toward your goal.
MOLESKIN:
- Hat tip to Blindside for his BOM last week that inspired this BOM.
- Throwing dice with 3 of my favorite men in the world – no better way to start a day!
- Who is that lady at Dunkin… Doesn’t she know that is our table? 🙂
- At this moment, I hope to never do another Irky Derky for the rest of my life.
ANNOUNCEMENTS:
- March 26: OTB Workout at Fort Southwest Point in Kingston – 7:00 AM. Our own Bobbitt will be planting Knoxville F3’s newest AO, Rampart. Come help us spread the word and demo a workout for Kingston men who want to see what this F3 thing is all about.
- April 1-3: Family Camping Trip. Cove Lake State Park. Come one night or both. (I have an extra site – site 27, right on the water – let me know if you want it!)
- April 2: Family Hike. Devil’s Racetrack near Caryville. If you are not camping, meet us at the swimming pool parking lot at 1:00 PM. We’ll carpool to the trailhead.