THE SCENE: It was a dark and stormy night… but actually pretty pleasant! The rain was considerate enough to hold off until the very moment we finished the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 x 6 = 24, IC), Cherry Pickers (4 + 6 = 10, IC), Tempo Merkins (4 + 6 = 10, IC), Bolt 45s, with a bonus squat to make them Bolt 46s (IC) — YES, there’s a pattern. One guess as to how old the Q turned today…
THA-THANG:
Mosey to drive/parking area southwest of admin building.
BEARWAY TO HEAVEN: three cones set up at approximately 15 yard intervals. Bear crawl suicides to each cone, doing 4, 6, then (4 + 6 =) 10 merkins at each cone. Run back to start after last cone.
4/6/(4+6) 10s Part 1: Mosey to parking inlet southwest of admin building. Battle buddy up. One person runs the loop up the stairs and around back into the parking area while the other person does Imperial Squats, then the other partner runs the lap. Half way through the loop, do the following three exercises. Do three loops doing 4x, 6x, and 10x reps:
- LBCs
- BBSs
- American Hammers
4/6/(4+6) 10s Part Deux: Mosey to rock pile by the AO. One person grabs a rock, runs to the tree down the driveway, and does the three exercises below, and runs back, switching with partner after each lap. Everyone does this three times, doing 4x, 6x, and 10x reps on the exercises. While one partner is running, the other is doing maintenance exercise of merkins (first lap) and running in place (second and third laps).
- jump squats
- lunges (doing both legs count as 1)
- Iron Mikes (4-ct)
Mosey back to AO.
MARY:
Homer/Marge until the grunts were getting a bit embarrassing, modified table saw x20 (4-ct), Tempo Merkins
COUNT-OFF & NAME-O-RAMA
6 men strong!
CIRCLE OF TRUST/BOM:
Don’t Make It About You, Make it About the Team.
The people you have known who are great leaders, that you admired, that you would run through a brick wall for… did they tend to compliment and encourage others, or did they brag about their own accomplishments and take credit for themselves? Strong leaders are those who have the confidence in themselves to give praise to others, thereby instilling pride in them and encouraging them to continue to put forth their best efforts. During the retirement ceremony tight end Jason Witten, Coach Jason Garrett of the Dallas Cowboys described one of the things that made the future hall of famer so special, which was his humility and praise for his teammates. He recalls in the clip below how Witten– when discussing one of the greatest plays of his career– gave praise to everyone else on the team for being an integral part to its success. Witten wasn’t a rah rah guy, but he was universally respected for not only his talent as a player, but because of his team-first mentality. We can all take a lesson from this, and take the time to lift someone else up, give them thanks and praise for being a part of your “team”, whether it’s your family, a sports team, your church group, your PAX.
ANNOUNCEMENTS:
Final Thursday of the month beer rendezvous at Union Jacks! The birthday boy paid the tab. In the spirit of the Word above, I wanted to show my appreciation to the team at the Asylum that has meant so much to me. Cheers, fellas!