AO: > Lightening Rod
QIC: > Danish
PAX: > Lumbergh, Angus, Dockers, Walkman
CONDITIONS
> 35 degree’s with a light mist. Perfect workout conditions. Everyone was early and in a good mood despite sore butts from Monday’s Q.
Warm Up (Circle of Pain)
SSH x 25
Windmill x 15
SSH x 20
Slow High Knees x 10
Scissor Arms x 15
Fast High Knees x 15
Mosey to the track
The Thang
400m 6s Run
1st man – 100y Coupon carry
Rest of the men – Squat Jumps
Group 100y run
2nd man – 100y Coupon carry
Rest of the men – Plank
Group 100y run
3rd man – 100y Coupon carry
Rest of the men – Burpees
Group 100y run
4th man – 100y Coupon carry
Rest of the men – Big Boys
Group 100y run
Repeat until 1700 yards of coupon carry is done.
Bear crawl for 20 yards to complete full mile (Mistake on Danish’s side thinking a mile is 1720 yards. It’s 1760 yards)
6MOM
Squats x 15
Merkin x 15
Ab holds x 15
Flutter kicks x 20
Merkin x 10
Lunge x 16
Side Lunge x 10
.
Moleskin
> Positivity
I work with a lot of athletes and a big thing that can change in every athlete is the way they view the work they’re putting in. The training is the easy part, the thinking about it is the harder part. I want you to focus on the positive that you can get out of every workout. It might be rainy, it might by cold, you may feel tired, you may be stressed, you may be hungover. BUT, you have the choice to turn every one of those things into something positive. Take away something positive from every workout so instead of thinking “It was sooo cold out there and my hands were frozen. I was miserable”, think about “I showed up and put the work in when it would have been easy to stay warm in bed. I got my body ready for the day and I got a little big closer to my fitness goals”. We all have the power to think positively or negatively about any situation and it’s YOU that has the power to chose which you’ll be today.
Dr James Nicolantonio quote:
YOU ARE IN CONTROL OF YOU
MORE POSITIVE THOUGHTS, LESS NEGATIVE
MORE LAUGHING, LESS ANGER
MORE REAL FOOD, LESS PROCESSED FOOD
MORE MOVING, LESS SITTING
MORE OUTSIDE, LESS INSIDE
PRACTICE MORE OF THE GOOD AND LESS OF THE BAD
AND YOU WILL FLOURISH.
CoT – Thank you for all of you for being here. Every single one of you are here to better yourself. Whether it’s to be a better father, brother, son, husband, friend, human, coworker, you’re doing it by being present here and working on yourself. When your mind commits, your body follows so every time you show up, it’s motivation for everyone of us here to show up, do good, be right.
The men shared and asked for prayers and good thoughts towards loved ones who are going through good times and tough time.
>Today’s energizer brought to you by Danish
F3 Portland 