12.20.2022 Motivators & Roberts WOD (Doubles Edition)

AO: Oakery

QIC: Goon

PAX: @Ghost, @Fishman, @Output

Conditions: 38deg, slight rain drizzle



Imperial Squat Walkers – IC – 10

Hill Billies – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Harry Rockettes – IC – 10

Quad Stretch – Stretchercise

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

The 1/2 Thang: 7/10 Motivators

MOTIVATORS, starting at 7

Breakdown of SSH w/ 4 actions:

  1. full SSH
  2. Hands half way up
  3. Legs out wide & in
  4. Jumps

1. 7-6-5-4-3-2-1

2. 7-6-5-4-3-2-1

3. 7-6-5-4-3-2-1

4. 7-6-5-4-3-2-1….

1. 6-5-4-3-2-1

2. 6-5-4-3-2-1

3. 6-5-4-3-2-1

4. 6-5-4-3-2-1….

1. 5-4-3-2-1

2. 5-4-3-2-1

3. 5-4-3-2-1

4. 5-4-3-2-1….

1. 4-3-2-1

2. 4-3-2-1

3. 4-3-2-1

4. 4-3-2-1….

1. 3-2-1

2. 3-2-1

3. 3-2-1

4. 3-2-1….

The Thang: Roberts WOD (Doubles Edition)


Partner A runs 200m (1 lap) while Partner B performs exercise until partner returns. Switch. Rinse & Repeat.

  1. 200m Run – Squat w/ Bicycle Crunch
  2. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)
  3. 200m Run – Perfect Merkins (hand release & shoulder tap)
  4. 200m Run – WWIs (straight legs, arms up & touch toes)

Rinse & Repeat x2 (each Partner will have ran 1 mile).

6 Minutes Of MARY:

Mountain Climbers – IC – 19

Plank Jacks – IC – 19

Jane Fondas – IC – 12ea side

Protractor – IC – twice through everyone


From James Clear’s (Atomic Habits author) 3-2-1 email blast, 10/13/2022

“What appears to be a rapid shift is often preceded by a gradual process. Our results gradually explode or vanish thanks to the small habits we repeat each day.

What radical change are you slowly marching toward? An incremental explosion or an incremental vanishing?”

We commonly hear about “overnight success” but what people don’t see is the hard work put in for years ahead of the boom.

Keep at what your doing. Don’t give up if you don’t have success within the first few months.

I think this is more common for new business conversations, but for me, it’s a bit of a health conversation.

I worked with my former company for almost 8 years. I started taking care of myself better & working out while working there. They noticed, but barely noticed, the changes in my mind & body because of the gradual nature.

Then, I left the company & saw them about 2 years after (moved back home to Portland). They were amazed at how much progress I had made “overnight”.

The last analogy on this topic ice the Iceberg. We only see the tip of the iceberg. We typically do not see the amount of work & effort done below the water surface. It is, however, this effort below the water’s surface that allows the rest of the world to see the tip.

Please keep in mind the results can go both ways due to your habits. All your physical efforts can appear lost shortly after stopping working out or hitting the snooze button more often than not. Your health will take a hit shortly after falling into bad eating habits.


Worked good starting at a 7 count for Motivators.

Discussed several things picked up throughout various F3 workouts: Motivators (Ohio), Tough Guy Tuesday [#tgt], Pre-Pump Fridays, Rucking [Puget Sound].

“Be Bold, Start Cold”

YHC showed appreciation for those creating positive habits & sticking to them. And how it’s too easy to lose progress & resort back to old, unhealthy ways. Using the group for accountability via simple conversation.

Notice to pay attention to Slack regarding potential weather concerns for Thursdays workout.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s