Mess Hall AO | Tuesday March 12, 2024| Swanson Elementary | 5:30 AM | 49 degrees
PAX: Q Tip (Respect x 2), Good Lookin’, Tight Lip, Parka, Rosetta, Tater Tot, Khakis (Respect), Hindsight, Cosmo (Respect), Stella, Swinger, Line Dance
QIC: Break Room
Promptly at 5:30 AM, I welcomed the PAX, recited the Mission, Core Principals, Disclaimer and Credo. No FNGs or first time Mess Hallers.
WARM-O-RAMA:
PAX moseyed to parking lot entrance for a set of WOR exercises:
Sun Gods x 10 IC Each Way | Micheal Phelps x 10 IC | Big Ones x 10 IC | Tappy Taps x 10 IC | Quad Stretch 10 count each leg, Calf stretch 10 count each leg.
PRE-THANG:
Ran to Howard St.
THE THANG:
I told the PAX about the most difficult beatdown I have had during my time in F3, a brutal, hot hill run with Low Flow last summer. I told them we will do hard things and do something similar. PAX ran to the cone at the top of the hill, 5 burpees IC. Ran to back side of the hill for 20 LBCs. Ran to top of the hill for 5 burpees. Ran to other side of the hill for 15 count shoulder taps. We repeated 3 times.
POST-THANG:
Ran back to the flags and picked up the six.
Mary:
13 Rancid Style American Hammers.
ANNOUNCEMENTS:
4/20 Convergence at the Sanitarium. Corporate Cup 4/21. Pop ups next week at the Canyon on Thursday and Friday.
COT. I told the PAX I wanted today’s workout to be hard. It was a goal of mine this year to do more “hard things.” Hard things can be quantitative like posting x number of times at F3 or running x number of miles. They can also be harder to describe. They can be emotional or for me hard things include interacting with a particular coworker. That being said, I am making an effort to interact with them more. The more that happens, the more that “hard thing” becomes normal. That can be said for beat downs, pre runs etc. The more we do hard things, the easier they become. Make hard things easier. Keep doing hard things.
We finished with a prayer and then beat the Colosseum crew to VG for coffee.
-Break Room