12 PAX tested their muscular endurance and got in some serious core and brick work, and didn’t run at all @ The Hub.
Warmup
- Good Morning x5 IC
- Willy Mays Hayes x5 IC
- Arm Circles Foreward/Back/Wide Foreward/Wide Backward x5 IC
- SSH x20 IC
- Perfect Merkins x10 IC
- Mosey to grab 1 brick per person and return to the flag
The Thang
4 Stations around the light pole lap. Did 2 rotations, with a different focus each rotation
1st Set:
- Light Pole 1: 1:00 Plank/Civilian Count Curlsx20 IC
- Light Pole 2: 30 second Left side plank/30 second straight arm hold (right arm) with brick
- Light Pole 3: 30 second Right side plan/30 second straight arm hold (left arm) with brick
- Light Pole 4: Perfect Merkins x 10 IC/2 arm rows x 20 Civilian count
2nd Set (5:00 Per light pole)We partnered up and as a group moved through each light pole. The exercises were the same at each pole. Partners would alternate exercises.
- Light Pole 1: 1 partner does planks while the other does coupon curls. When 1 partner calls quit on the exercise, they switch. Keep doing this for 5:00
- Light Poles 2 and 3: Side planks/straight arm hold with bricks. Same as Light pole 1, switch when one partner can’t do the exercise
- Light pole 4: cut it short to 3:00 due to time remaining, partners alternated Perfect Merkins and 2 arm rows with coupons
Return bricks and go back to flag to finish
Moleskin
I took some time today to talk about setbacks, how easy it is to get frustrated with them, and how a shift in mindset is important. Running at a competitive level has been a huge part of my life since the summer of 1997. I’ve had a lot of cool experiences and successes, but I’ve allowed so many setbacks to define my athletic career, that my main motivation for training at a high level into my mid-40s is mainly to take one last shot to run fast as a way to avoid one more regret in my running career. So when my minor hamstring injury turned into a shutdown-level injury last week, I was angry. But once I let that pass, I realized this was an opportunity to focus on the things that are less comfortable for me: lifting more, core work, and flexibility. Today’s workout really focused on the first two, at least in my eyes.
But really, I hope everyone takes this to heart. We all experience setbacks and frustrations in our lives, whether they are physical, mental, emotional, etc… It’s very hard in many cases, but if at all possible, look at setbacks as an opportunity for growth. Find some way to make yourself stronger in the face of adversity. Finding ways to do that will make us better for ourselves, better for our friends, and better for our families. Our commitment to F3 and to being there, in the gloom, on a day to day and week to week basis, is what shows the individual and combined strength of the men in this group. I’m consistently inspired by all of you, and that has helped me to look at this most recent setback as a way to grow out of my comfort zone. Today’s beatdown was my way of shifting my focus for the time being. I hope it challenged you all as well.
As always, thank you for letting me lead.
Until next time, Pheidippides
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