5/01/21 – Merkins + Miles Mayday

AO: Lava Field

QIC: Slash

PAX: Cherokee, Danish, Free Lunch, Andy, Slumberkins


Upper 40s with a soggy field from rain last night. Warm enough to start stripping layers after the warm up. Cherokee was back in the house and flew back in time to make sure he was at the beat down!

Warm up

SSH x 20

Halos x 15

Shoulder circles (backwards and forwards) x 15

Windmill x 15

Pickle bombers x 15

Kossack lunges x 12

Fast high knees x 15

Carioca left 50yds

Carioca right 50yds

High knee strides 50yds

Butt kicker strides 50yds

The Thang

Run 400m

100 merkins

Run 400m

90 squats

Run 400m

80 merkins

Run 400m

70 squats

Run 400m

60 merkins

Run 400m

50 squats

Run 400m

40 merkins

Run 400m

30 squats

Run 400m

20 merkins

Run 400m

10 squats

***Run 800m***


Total work is 3 miles of running, 300 merkins, and 250 squats. Danish and Slash finished and Andy was close behind. Took about 45min.


“Process over outcome”

Our marriage counselor gave us this advice. I often focus on trying to make my wife happy (an outcome) but that’s sometimes is out of my control. Plus old habits and patterns are slow to change which is why focusing on our process (how we communicate, following through on our commitments etc) is worth more focus especially in the short term than the outcome. Gains will come if our process is strong and consistent.

This applies to my impatience with planche training. I want to see more progress more quickly. I’m trying to focus on my process – quality and quantity of training.

We had great conversation with almost the whole crew telling stories about how process shows up for them – like discussing hard topics with friends/family, tackling the right kind of process at work to avoid problems down the road and focusing on the positive in relationships (vs the disagreements).

Rock on! Slash

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