Clear, nice morning after the Super Bowl with 10 men starting the week off right! No Sister Act I guess, so let’s go.
SSH x 10, Cotton Pickers x 10, MNC’s x 10.
Mosey to the park and then back up to the top of the park parking lot for Blimps.
Burpees x 5, take a lap around the large parking lot.
Lunges x 10, Burpees x 5, lap.
Imperial Walkers x 15, Lunges x 10, Burpees x 5, lap.
Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, lap.
Plank Jacks x 25, Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, lap.
Squats x 30, Plank Jacks x 25, Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, Mosey down to the picnic shelter.
80 D’s. 20 Dips in cadence called by Slaw, 20 Dollies in cadence, 20 Dying Cockroaches in cadence. 20 Derkins (single count) and Gastone had to pick up the count due to lack of breath by the Q.
Mosey back to the park entrance for Squats while we wait for the six.
Mosey to the bank with the rocks. Select a rock. Curls x 40, Overhead presses x 40, Curls x 40. Gently place the rock back where you found it. EZ Rider chose poorly!
Mosey back across the street to the bank with the well-lit parking area for a short version of Rugby sprints. Exercise until I say Sprint then sprint to the end of the parking lot, sprint back, then walk back. Only time for two exercises. I believe Hillbillies (which somehow may have offended Watts Up) and Squats. That Stinky Bird is fast!
My word for 2020 is Discipline. I need it in all phases of my life. My fitness, my diet, my faith and worship, my attitude, my finances, my relationships, my job. I didn’t want to drive 25 minutes from home to South Gastonia at 5 am to put myself through this workout so how did I get here. I saw where Stinky Bird asked for Q’s so I signed up. I knew that would make me set my alarm and get up early for an early morning weekday workout. I try to do the same thing signing up for races and relays so I have to push to train for them.
I’ve read this before but it always a good reminder from Jocko. Excerpts from Discipline Equals Freedom by Jocko Willink.
“Don’t worry about motivation. Motivation is fickle. It comes and goes. It is unreliable and when you are counting on motivation to get your goals accomplished—you will likely fall short. So. Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline. You know what you have to do. So: MAKE YOURSELF DO IT. You do that with Discipline. It happens in the darkness of the early morning. In solitude. Where I try. And I try. And I try again. With everything I have, to be the best that I can possibly be. Better than I was yesterday. Better than people thought I could be. Better than I thought I could be. Faster and stronger and smarter. And claim one victory that no one can ever take away from me. Ever. A victory that is earned every single day. A victory of determination and will and discipline. A victory achieved because: I will not stop. Discipline Equals Freedom”.
Pledge (Thanks to Gastone for reminding me).
Announcements: F3 Gastonia 5 Year Convergence at Martha Rivers on Saturday, March 21st from 7 am to around 9:30 am with run/ruck options, bootcamp session and 2nd F and 3rd F. All F3 men should be here if at all possible!
March 21st at 12:00 to 3:00 pm at Allen Tate’s at 348 Loray Farm Road, Dallas, NC 28034 will be a Shoot ‘Em Up 2nd F event. RSVP if coming and bring your own drinks, guns and ammo.
February 22nd will be an Axe Throwing event. RSVP F3 Gastonia on Twitter if interested.
COT
Dry Rub’s M, EZ Rider’s son, JK2’s friend.
I have been to workouts down there where I was close to the front of the pack but not today! The guys were pushing hard and leaving me behind. Thanks to the guys in SOGA for the push!
