THE SCENE: 39 and clear
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
SSH
Seal squats
Phelps
Cherry pickers
THA THANG:
- Mosey to the tennis courts. Partner up. P1 does split squats while P2 does a lap around the three courts, sprint, side shuffle, bernie, side shuffle. Switchero. Repeat, with P1 doing a decline plank.
- Sprints across the parking lot. First pole, second pole, all the way.
- Mosey to the chamber of commerce. Partner up. 100 hanging leg lifts between the pair. P2 runs to the sidewalk, 2 burpees, back.
- North side of the COC – 3 jump squat 180s, crawl bear 2 parking spaces, 6 imperial walkers, repeat to the end of the parking lot.
- Tricep extensions on the bridge, bob and weave, wall sit for time.
- High school entrance. 25 LBCs, broad jump up the steps, 15 dips. Repeat x 3
- 10 No Chance, Bobbitts (NCBs)*
- Mosey to the wall – 15 wall-ups
- Race around 4 light poles – 15 squats at each.
- 100 merkins scattered throughout
MARY:
100 seconds of plank
Dolly until time
COUNT-OFF & NAME-O-RAMA
Me and 6 of the best men that I know
CIRCLE OF TRUST/BOM:
Last Thursday, Mathlete talked about decision making and the concept of bricklaying. “Find one thing at a time, make a decision, and then start living that decision out. This will train you to make that decision regularly.” This morning, I tagged on to that and talked about habits.
The more you repeat a behavior, the more you reinforce the identify associated with that behavior. In fact, the word “identity” is derived from the Latin identidem, which means repeatedly, and essentitas, which means “being”. Your identity is quite literally your “repeated beingness”. William James said, “All our life…is but a mass of habits”. You are what you repeatedly do.
It is, therefore, so important to establish and cultivate healthy habits, and to starve unhealthy habits.
How? Author James Clear agrees with Mathlete – you do it by one little piece at a time. He wrote in his book Atomic Habits, “it is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis.” We convince ourselves that success requires some massive dramatic action – but Clear says that small increments is the way to go. If you established a tiny habit that improves you just 1% improvement per week – you would be 166% better in a year. You’d be 276% better in 2 years. There was a study performed in 2009 that determined on average it takes 66 days for a habit to form. Tiny changes consistently applied over the course of 2 months – bam! – you’ve got a new habit.
One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the normal behavior (welcome to F3!). If you are working to remove an unhealthy habit – you need accountability (Shield Locks). Join a culture where your desired behavior is the normal behavior.
Why do we quit?
- Boredom? “The greatest threat to success is not failure, but boredom” (Clear).
- Short-term perspective? “It is only when looking back two, five, or ten years later that the value of good habits and the cost of bad ones becomes strikingly apparent” (Clear). When we don’t see progress fast enough, we draw wrong conclusions. We wrongly conclude that small wise decisions do not matter that much. They DO. We’re trying to stop something that is unhealthy – we don’t see results quickly – we wrongly conclude that small unwise decisions do not matter that much. They DO. (Hat tip, Craig Groeschel)
Identidem essentitas, your “repeated beingness”. 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?
Philippians 4:8 “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
MOLESKIN:
Man…I LOVE running around in the dark with this band of crazies!
Prayers for Guardrail and his family
Prayers for Bambi’s daughter
* No Chance, Bobbitt (NCB) – An ab tuck while balancing your six on the edge of a bench. Hold the bench right by your butt and it’ll be no problemo. Apparently balancing on his rear is Bobbitt’s Achilles heel. Who knew?
ANNOUNCEMENTS:
Join a Shield Lock! Two groups have formed at The Proj. – see Mathlete to jump into one or to start a third!
