Mosey around the parking lot including high knees, butt kicks, karoke both directions, shuffle both directions
Motivators from 5
Tappy Taps – 10 IC
Imperial walkers – 10 IC
Grady Corns – 10 IC
Get Out of Your Own Head
Hand out a stick of chalk to each PAX. Have PAX spread out north and south on both sides of the parking lot. Have them write down M B B S vertically. Perform the below exercises and write down number performed in the 90 seconds given using a tabata timer for each exercise. After the first round, tell the PAX that this is what we will do for the rest of the workout and their challenge is that they need to beat their first round scores each time. All PAX will be competing against themselves.
Arms and Chest – Merkins
Legs/Cardio – Bonny Blair Squats (1= 2 legs Bonny Blair + 1 squat)
Abs – Big Boys
Legs/Cardio – Suicides – Set up cones
Freddy Mercury’s – 20 IC
American Hammers – 20 IC
LBCs until 6 AM
I’ve been at a lot of COTs where the Q talks about the mental ceiling we place upon ourselves with regards to what our body can accomplish. I listened to that at least 2 dozen times and acknowledged that this is absolutely true. That said I never really embraced the concept. Depending on how I felt on any given morning was directly proportional to effort that I gave and I will tell you that many times I wasn’t feeling good because I was drinking the night before. In the new year, I’ve curtailed my drinking which has improved how I’ve felt and the effort I give but what really changed things for me is the first Sunday of the 70 day challenge when I ended up doing 100 penalty burpees. I did these with my son and he totally kicked my ass. It ended up taking me over 20 minutes. From there I thought man I got to get better at this. I’m going to commit to doing 100 burpees each Sunday to see if I can improve my time. At the same time I started reading the David Goggins book You Can’t Hurt Me where he basically instructs you to embrace pain and being uncomfortable. The next Sunday I shaved off 6+ minutes. Not because I was all of the sudden in such better shape, but mentally I was pushing myself to go further than I did the last time. The reason I am sharing this is that I don’t feel like its cookie cutter for each individual on how they find that spark. It could be words of encouragement from another PAX, competition, a book that’s recommended, or an event like Reindeer Games or the 70 day challenge. F3 provides lots of different ways to spark that fire. If you haven’t found it yet, stick with it and involve yourself in different activities until you do.