Barracks Miles for Breakfast (VQ)

THE SCENE: Somewhere between soupy and pleasant. Shared the track with ROTC groups.
F3 WELCOME & DISCLAIMER: ✓
WARM-O-RAMA:

  • SSH x30 IC
  • Arm Circles (F&B) x20 IC
  • Inchworm x5 OYO
  • IW x15 IC
  • 400m warmup mosey

THA-THANG:

  • Merkin Mile:
    • 4x400m with 25 merkins following each lap
      • Last two laps faster than first two
      • Hold plank after final 400 until all in
  • “Pull Up” Mile:
      • 4x400m with 5 pull ups and 20 squats following each lap
        • Last two laps faster than first two
        • Hold plank after final 400 until all in
  • Strides:
      • 2 laps (800 meters total)
        • “Stride” 100m straightaways at mile race pace (ease in for first 5 seconds, ease back down for last 5 seconds)
        • Jog 100m between straightaways for recovery
        • Focus on form during each stride

MARY:
Ran a tad bit short on time. Abbreviated Mary:

  • Low Plank x30 OYO
  • LBC x30 OYO

COUNT-OFF & NAME-O-RAMA
12 PAX present: Upgrade, Altar Boy, Park Bench, COBOL, Four Eyes, Pop Tart, MIB, Chioccetti, Squeegee, Doc Hollywood, Easily Amused, Peekaboo

CIRCLE OF TRUST/BOM:

Word to focus on today: Discipline

    • Definition:
      • Control gained by enforcing obedience or order
      • Orderly or prescribed conduct or pattern of behavior
      • Self-Control
    • According to Jocko Willink (decorated SEALS commander, Motivator, Speaker, Author) Discipline equals Freedom. Check out his podcast.
      • The only way to get to a place of freedom is via discipline.
      • If you want financial freedom, you have to have financial discipline. In order to have more free time, you have to follow a more disciplined time management system. You also have to have the discipline to say “No” to things like clickbait on social media, procrastination, unhealthy food, negativity, wastefulness, too much coffee, etc.
    • 2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.
    • Encouraged the PAX to think about how this can by applied in their lives today. Whether it be with food self-control, spiritual growth, at work, with finances, child raising, etc. I know I have a need for more discipline in all of these areas.

MOLESKIN:
Learned a lot by VQing. Great support and suggestions from the PAX.

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