THE SCENE: Spooky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Frankenstein’s between each exercise end to end of court.
- Zombie Rockers, Spider Tempo Merkins, Zombie Tempo Squat
THA-THANG:
Zombie Wall Crawl
Line up on the upper wall in Zombie plank above the courts w/ feet toward the wall. Side shuffle to opposite end and back.
Main Drill – EMOM
EMOM means every minute on the minute. At the start of the every minute, pax must perform push ups, nose to knees and squats. After completing the required number of reps they get to rest for the rest of the minute.
Failure to complete a round inside the time limit means that the pax will finish the repetitions for that round, then do 2 boo-pees, then rest for the rest of the minute and then join back in the following round.
First 5 minutes: 5 Boo-urpees, 5 Jack the Ripper Crunches, 5 Zombie squats
Next 5 minutes: 6 Boo-urpees, 5 Jack the Ripper Crunches, 6 Zombie squats
Next 5 minutes: 7 Boo-urpees, 5 Jack the Ripper Crunches, 7 Zombie squats
Next 5 minutes: 8 Jack the Ripper Crunches, 8 Zombie squats
Next 5 minutes: 9 Jack the Ripper Crunches, 9 Zombie squats
Next 5 minutes: 10 Zombie squats
Total time = 30 minutes. Do not stop between 5 minute increments.
MARY:
Dracula Sit-ups x 10, Flutter Kicks for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Smuggler, Walt
CIRCLE OF TRUST/BOM:
To understand what discipline really is and what it really means, let’s look at the origin of the word to find its intent and true form.
The root word of discipline is “disciple,” which comes from the Latin word discipulus meaning “student.” Most people believe a disciple is a follower (probably because of the religious context), but in reality it means student—as in, “one who studies.”
The word “discipline” is from the Latin word disciplina, meaning “instruction and training.” It is derived from the root word discere—”to learn.”
So what is discipline?
Discipline is to study, learn, train, and apply a system of standards.
When we lose our personal discipline, also our choice, we give control away to other people, external circumstances, and the inevitable randomness of life. We drift and become the plaything of circumstances (Viktor Frankl—”Man’s Search for Meaning”).
More discipline, more choice, more control. Better options. Higher standards. Improved skill. More flexibility.
Less discipline, less choice, less control. Fewer options. Lower standards. Inadequate skill. Less flexibility.