AO: Lava Field
QIC: Slash
PAX: Cherokee, Danish, Free Lunch, Andy, Slumberkins
Conditions
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***
End
Total work is 3 miles of running, 300 merkins, and 250 squats. Danish and Slash finished and Andy was close behind. Took about 45min.
COT
“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
F3 Portland 