AO: Terminus
QiC: Martina
Pax Count: 8
Pax List: Buttercup, Credit, Gates, Gronkins, Jumbo, Martina, Reggie, Smalls
FNG Count: 0
Downrange:
Warm up:
22 SSH, 11 weed pickers, 11 DX, 11 IW; mosey to the meadow (our frosty yet slushy 8 block for the day)
The Thang:
PAX did moroccan nightclubs while YHC explained: 8 block is inspired by CSPAN’s (F3 Charlotte, he’s posted here before!) optional 22m podcast prework. The 8 block is a structured assessment for next year’s plans and aligns with F3 fundamentals (I found it to be a good framework as I thought about goals last year and decided to do again this year. This workout is modified from F3 Gastonia and explains framework – modify as needed! Workouts below are mostly partner workouts, P1 does a movement while P2 does the other then swap. YHC brought posterboard & sharpie to illustrate 8 block + quadrant names.
Top Left: Concentrica: who needs attention in your life? think about M/2.0s/family, buds/shieldlock, neighbors, coworkers, etc.
P1: 11 lunges each leg, mosey back; P2: goblet squats til P1 returns to swap (2 sets)
Lower Left: 2nd F-fellowship: 3 people you want to invest in / get to know more. think about how you can deepen & build those relationships.
P1: 22 coupon curls, P2: plank jacks while P1 curls then swap (2 sets)
Top right: 3rd F-faith: how will you improve? be specific & measurable (e.g. read 1 chapter per night vs read more, volunteer @ X vs community involvement)
P1: runs to wall, 22 LBCs, P2: air squats til P1 returns to swap
Lower right: 1st F-fitness: specific events, CSAUP, healthy habits
All: 11 burpees, 10ct of ‘who brought you to F3?’, 11 burpees
Reminder for 1st-3rd F: freed to lead! bring others along, plan stuff, and don’t forget to incorporate FUN into your plans & goals for the year. Moving on to the back of the 8 block…
Top Left: Jester-what holds you back? what’s hindering acceleration?
P1 rifle carry coupon to flagpole wall, P2 SSH til P1 returns to swap
Lower Left: Date night / pursue – date your wife & be an example for kids, pursuit of relationship
P1: 22 coupon swings while P2: monkey humpers then swap (started to run out of time, so didn’t do 2 sets)
Top Right: Learn / mental sharpness – what’re you doing to make yourself better? books, podcasts, practices
All: 22 stone mtn pushups
Lower Right: Ask Listen Remember (ALR) – find someone to learn from & be a mentor
All: 22 mtn climbers in cadence
Return to flag for wrap-up: PAX did OH press while YHC provided closing thoughts: not IF but WHEN you share with friend(s)… Don’t let someone’s comments hurt your feelings. They’re trying to help you, so listen & learn from what they say (maybe they’re right or maybe they’re wrong, but if they care enough to do this with you – their opinion is likely coming from a place of love). Now… let’s go raise a coffee mug to 2022! Cheers!
CoT:
Prayers for the new year, along with PAX travelling & any recovering from COVID. Q school this Fri & VQ week next week! 2nd Tues 2nd F next Tues @ 530pm @ Terrapin Taproom/Fox Bros at The Battery! Convergence on Sat Jan 22 @ 7am at Terminus! EH leaderboard coming soon! Check slack for more details and other events…
Naked Man Moleskin:
Keep pumping til your partner finishes.