Exceeding the Standard
THE SCENE:
39, dry and clear and mysteriously quiet as YHC was the 1st to pull into the Berm parking lot (exceeding my standard)….
F3 WELCOME & DISCLAIMER
Did that twice as we had 1 late arrival (better late than not at all)
WARM-O-RAMA:
- Overhead Claps x 14 IC
- SSH x 14 IC
- Fwd & Bwd Arm Circles x 14 IC
- Windmills x 14 IC
- Seal Claps x 14 IC
- Good mornings x 14 IC
THA-THANG:
Mosey around the building
- Plank Jacks x 14 IC
Mosey around the building
- Plank Jacks x 14 IC
- Merkins x 14 IC
Mosey around the building
- Plank Jacks x 14 IC
- Merkins x 14 IC
- Groiners x 14 IC (a crowd pleaser)
Mosey around the building
- Plank Jacks x 14 IC
- Merkins x 10 IC
- Squats x 14 IC
Mosey around the building
- Plank Jacks x 14 IC
- Merkins x 10 IC
- Squats x 14 IC
- SSH x 14 IC
Mosey to the street by the entrance
Seneca Run
- Indian Run to Seneca Street & plank until all in.
- 10 Merkins
- Indian Run back to the benches by the playground
Playground of Pain
- Dips x 14 IC
- Irkins x 14 IC
- Derkins x 14 IC
- Pull-ups x 15 OYO
Everyone mosey to the sign and back (Prince Ali and Vengeance lead the way)
- Dips x 14 IC
- Irkins x 14 IC
- Derkins x 14 IC
- Pull-ups x 15 OYO
Mosey back to the concrete slab where Champions are made.
MARY:
Well represented today
- LBCs x 28 IC
- Flutter Kicks x 28 IC
- Heels to Heaven x 14 IC
- Gas Pumps x 14 IC
TIME!!!!! RECOVER!!!
COUNT-OFF & NAME-O-RAMA:
10 PAX, 0 FNGs
Caveman, Costello, Evan Almighty, Geppetto, Lipton, Little John, Prince Ali, Rabbit (QIC), Shy Guy (AOQ), Vengeance
CIRCLE OF TRUST/BOM:
Exceeding the Standard is the Standard
I got this patch (which I was going to insert as a pic but I couldn’t figure it out) entitled “Exceeding the Standard is the Standard”, which if you were at #championsclub today, you would have seen.
I started thinking about this in terms of life and F3.
In F3, we are called to be HIM (High Impact Men); which definitely qualifies as Exceeding the Standard.
How do you Exceed the Standard?
Prepare – preparation is key to anything you do, whether it’s preparing for a job interview (which I recently did), preparing to come to F3 bootcamp, preparing a meal, a vacation and many other things!
Build Habits – this is key as well – many of us have built a habit of going to F3 a certain number of days during the week. We may have a habit of reading our Bibles every day, or listening to a certain podcast each day. These habits were developed over time and are now part of our daily rhythm.
Build Discipline – working hard and building habits leads to discipline (much more can be said here)
Put in the Work and Do your Best – you gotta get up and get to work on you and whatever you need to get better at – are you treating your wife as you should? Are you doing your best at work? Are you spending enough time with your wife and kids? Are you going to church? Are you reading your Bible? How is your prayer life? Whatever it is and whatever you need to work on – DO IT / START NOW / does it seem overwhelming? Ask an F3 bro for help / get in a ShieldLock – dont know what a ShieldLock is – ask me or any AOQ / Baby steps are all that are required – START NOW!
Constantly Evaluate – how do you know if you are Exceeding the Standard? Evaluate and see how are you doing and strive to get better!!
MOLESKIN:
- We ran a total of 1.76 miles (almost 2 Tomb Raider). I don’t want to get too excited with this running thing…
- I had SSH on my mind for the first exercise and even though I said Overhead Claps I started with a SSH and got some good laughs and recovered around rep #8
- I was told post workout that 1 of the PAX shoulders and triceps are about done for the day – NICE!
- I had to modify this workout as I was smoking myself – need to work on more strength training so I can exceed my standard there too!
ANNOUNCEMENTS:
The Bauer is coming – tell your sad clown friends who said they can’t make it up for a 5:30am workout
