What a beautiful morning in the gloom today. Temperature at 60 degrees and low humidity is uncommon for this time of the year in this part of the country. We will take this blessing anytime….Thank you, God. A pack of 23 showed up this morning for Detention. Epoxy brought his clown car full of F3 gloomsters. The Q was humbled by the presence of many who do not normally get sent to Detention until he heard that they were avoiding a Pergo beatdown at UJ. I will take them any way I can get them. A good showing of 2.0’s today as well. All present & future leaders. No one new at least to F3 so a short disclaimer was made and we were off.
Warm Up – SSH X 20, Good Morning X 10, Sir Fazio Arm Circles X 10 Reverse, Imperial Walkers – enough warm up and mozy to the track.
The THANG – OYO – Run 100 meters do 10 Burpees – Run 100 meters do 25 Merkins – Run 100 meters 30 Squats – Run 100 meters do 35 LBC’s…..Repeat – Each trip around the exercises will add up to 100. Set a goal for either the number of reps or the number of laps. A good question came up “How Long do we do this?” Answer: until the Q says stop.
MARY – Plank place right leg forward to right hand or there abouts and settle into that stretch – reach right hand around ankle and feel the stretch – reverse. Return to plank – right arm up right leg up to chest 10 X OYO – Return to plank left arm high left leg to chest 10 X OYO. Bend at the waist and reach for the ground and feel the stretch. On your six – American Hammer X 20 – Have a Nice Day.
Announcements – Convergence on the 4th at Pullen Park @ 7:00.
Moleskin – The 2.0’s rocked it is so good to see them out and pushing themselves and everyone around them. Sometimes I think if it weren’t for the 2.0’s getting their Dad’s out of bed our numbers would be lower. Whatever works…..The last couple of workouts the Q’s have shared a story, Monday at Crucible with Peace Pipe discussing the Lt. Murphy and Tuesday at True Grit and Huh discussing Marcus Luttrell in Lone Survivor. I thought I would share a couple of recent books I have read. Heading into the 4th of July the book IF YOU CAN KEEP IT by Eric Metaxas is a great read. In 1787, when the Constitution was drafted, a woman asked Ben Franklin what the founders had given the American people. “A republic,” he shot back, “if you can keep it.” More than two centuries later, Metaxas examines what that means and how we are doing on that score.
If You Can Keep It is at once a thrilling review of America’s uniqueness—including our role as a “nation of nations”—and a chilling reminder that America’s greatness cannot continue unless we embrace our own crucial role in living out what the founders entrusted to us. Metaxas explains that America is not a nation bounded by ethnic identity or geography, but rather by a radical and unprecedented idea, based on liberty and freedom for all. He cautions us that it’s nearly past time we reconnect to that idea, or we may lose the very foundation of what made us exceptional in the first place.
Another fantastic Book is RELENTLESS by Tim Grover:
For more than two decades, legendary trainer Tim Grover has taken the greats—Michael Jordan, Kobe Bryant, Dwyane Wade, and dozens more—and made them greater. Now, for the first time in paperback, he reveals what it takes to get those results, showing you how to be relentless and achieve whatever you desire.
Fore more than two decades, legendary trainer Tim Grover has taken the greats—Michael Jordan, Kobe Bryant, Dwayne Wade, and dozens more—and made them greater. Now, for the first time ever, he reveals what it takes to get those results, showing you how to be relentless and achieve whatever you desire.
Direct, blunt, and brutally honest, Grover breaks down what it takes to be unstoppable: you keep going when everyone else is giving up, you thrive under pressure, you never let your emotions make you weak. In “The Relentless 13,” he details the essential traits shared by the most intense competitors and achievers in sports, business, and all walks of life. Relentless shows you how to trust your instincts and get in the Zone; how to control and adapt to any situation; how to find your opponent’s weakness and attack. Grover gives you the same advice he gives his world-class clients—“don’t think”—and shows you that anything is possible. Packed with previously untold stories and unparalleled insight into the psyches of the most successful and accomplished athletes of our time, Relentless shows you how even the best get better . . . and how you can too.
I have both books and will lend them upon request.
Prayer Request: Silent bunch this morning…..CDC took us out with grace.
It was an honor to lead this morning. I want to wish you and your families a fun and safe 4th of July. Take some time to reflect on the goodness of God, Families, Country and our F3 Brotherhood.
Oh, my goal was 8 laps finished 7….I am taking a nap.
