Nobody likes Change

AO: The Colosseum

When: 02/19/2021


Number of Pax: 17

Pax Names: Better Call Saul, Binford, Bob Villa, Cyclone, Den Mother, Disco Ball, Fish Sticks, Gopher, Heifer, Nickelback, Pi 3.14, Second City, Shooter Mcgavin, Short Sale, Sparkler,

Number of FNGS: 1

FNG Names: Alexa

QIC: Happy Camper

The BackBlast:

Disclaimer read

5 Principles of F3 given


SSH x25

Abe Vigoda’s x10, nice and slow

Good Mornings x10 nice and slow

Arm Circles x10 Fwd/Rev

The Thang #1

7’s – PAX do 6 Blockees run to other end and peform  1 Peter Parker, run back 5 and 2, etc…

Thang #2

Diego (Dora’s cousin)

PAX pari up and complete the following, while PAX 1 performing exercise PAX 2 runs a lap, flapjack until time.  Half way thru the exercises I threw curve ball at them, whatever exercise you are on start over from 1 on that exercise… groaning was audible as one team was on 90 shoulder press’.

50 Merkins

100 Shoulder Press

150 LBC’s

200 Curls for the girls

250 Coupon. Squats


Captain Thors we got up to 6

Merkin Ring of Fire x5


Change, not many like it but we all have to deal with at some point in our lives, typically on a daily basis. The question is how do face change?  The curve ball, disruption, I imposed forced all PAX to deal with change in the moment, some just when they thought they had finished an exercise. In this case dealing with change was relatively easy, the challenge is how we deal with more significant change and how to make change stick so it becomes part of who we are. That’s where discipline comes in. It takes discipline to affect change that lasts, that sticks and becomes part of you. To be disciplined or non-disciplined is choice we have to make every minute of every hour of your life. You’ve already made the change to workout, you’re out here at 5am on -3 degree day, that took discipline. Discipline to HC, go to bed at a decent hour, set your alarm, get out of the fart sack and come workout, and each of those are small disciplined steps necessary to achieve the change you were looking for that brought you to and keeps you coming to F3. So, what other change do you want to implement in your life? What choices do you need to make daily to help you achieve that goal? Do you have someone to hold you accountable to making that change, and being disciplined in the choices necessary to achieve the goal? If you need accountability let me know, I would be happy to walk along side you. If not me, find someone else in F3, or a trusted friend, anyone but find someone that will walk along side you, hold you accountable to be disciplined so you can implement permanent change in your life!  Aye!