AO: The Brickyard | October 7th, 2022 | 48deg nice and chilly
PAX: Huffy, Double Dip, Snowman, Bobsled, Squidward, Smashmouth, Caruso, Vanilla Ice, Sandy cheeks, Toadstool, Stella, Woody, Angry Note, Griswold
QIC: Griswold
Showed up at 5:10 to get stuff set up and take a couple laps. Met a few guys I haven’t had the pleasure of working out with yet and had some good mumblechatter. Also learned that there would be a couple bruiser PAX in the mix and weren’t fans of running. Good for them this wasn’t going to be a whole lot of running today.
5:30am – I greeted the PAX, went through the core principles, mission statement, credo and disclaimer.
Pre-Thang: Take a lap and meet at the tower. Once there we did one lap around the tower duck walking. Then all lined up on the wall for two rounds of the following: 30 sec wall sit, 10 donkey kicks & 10 jump squats.
We then circled up in the pit for: 30 sec plank, 10 merkins, 10 we’re not worthy, 10 dry docks x 2
Thang: 4 group grinder
Station 1: 30 curls ( rifle carry to station 2, push group )
Station 2: 15 Shoulder presses, 10 grave diggers R, 10 grave diggers L, 15 shoulder presses ( murder bunny to station 3 )
Station 3: 15 squats, 15 KB swings, 10 thrusters ( rifle carry to station 4 )
Station 4: 15 hammers, 15 skull crushers, 20 bench presses ( murder bunny to station 1 )
About halfway through we took a lap around the pit and continued on.
Finisher: Did two more rounds of the pre-thang, nice yoga flow to get stretched back out and rancid hammers.
Prayers & Annoncements: 2nd F lunch, Toadstool daughter with Diabetes, Bobsled MiL Cataracts surgery, Stella paralegal Nicole passed suddenly, Cold weather coming up share your best practices.
CoT: When I Q a workout a lot of the times my CoT are an opportunity for myself to say out loud, the things I need to work on at the time. Todays pre blast was a reminder of self care. Whether that’s mental, physical or both. In order for us to be impactful leaders, managing stress and increasing energy are keys.
If this is something that you’re not currently taking a few moments, whether it be every other day or at least weekly, maybe would be a good time to start. Quick mental checklists are a great tool to utilize. Some examples you can ask yourself: am I getting enough sleep? Do I need to tweak my diet? Am I stiff all the time, so I need to add some stretching or yoga a couple times a week? Maybe check in with yourself mentally from time to time with journaling? We’re already outside getting fresh air, but make sure you’re getting some sun when you can? Make sure to take your vacation times from work? Find ways to rejuvenate
We’re all so busy and we’re all so passionate about F3 and living third that we neglect our minds and bodies to sacrifice for a greater cause but if you take a little bit of that time and energy for just even a couple times a week to reboot, there’s a good chance you can improve on all the stellar work you’re already doing.
Huffy led us out in prayer
Humbly,
Griswold