December 28, 2020

Forgive Yo’ Self

I arrived 20 minutes early and Prince Ali had already unloaded ~375 lbs of sandbags into an orderly line. I used my portable scale to weight his bags: 60 = 65, 80 = 92, 80 = 97, 120 = ? Ricky Bobby pre-ran a mile with a weighted vest. I guess he didn’t think he’d be getting any cardio during the workout today. He was wrong.

F3 WELCOME & DISCLAIMER: Done during high knees. PAX were instructed that modifications were not allowed for fatigue.


  • 1:00 High Knees (Disclaimer)
  • 15x Imperial Walkers IC
  • 10x Merkins IC
  • 10x Mountain Climbers IC
  • 10x Prison Squats IC


  • Evolution #1: 20-15-10-5 reps
    • 20/15/10/5x Sandbag Over Shoulder Toss
    • 20/15/10/5x Burpees over Sandbag
  • Carry bags to Track
  • Evolution #2: 100 yards, 1:1
    • 10x Sandbag Lunge Walk
    • 10x Bonnie Blair (no bag)
  • Evolution #3: 4 rounds
    • Max Dips
    • 10x Sandbag Getups
    • Max Pull ups (minimum of 5; jump negatives if necessary)
  • Carry bags to Startex, quickly
  • Evolution #4: 10:00 AMRAP
    • 10x Sandbag Thrusters
    • 10x Plank Sandbag Drag (pull thru’s)

Mixed into the workout

6: Beauty Shop, Hobo (QIC), Paper Trail, Prince Ali, Ricky Bobby, Tremor

Another nugget from “A Travelers Gift” by Andy Andrews. This time from fictitious Abraham Lincoln about the idea of forgiveness, particularly forgiving yourself.

I will greet this day with a forgiving spirit. I will forgive myself.

For many years, my greatest enemy has been myself. Every mistake, every miscalculation, every stumble I made has been replayed again and again in my mind. Every broken promise, every day wasted, every goal not reached has compounded the disgust I feel for the lack of achievement in my life. My dismay has developed a paralyzing grip. When I disappoint myself, I response with inaction and become more disappointed.

This excerpt jumped out at me when I first read it. I’m very prone to responding to my disappointment with inaction which compounds the issue. When I’m feeling down, I think about the absolute smallest thing I could do. I lift a finger. Then I lift them all. Then I raise my hands over my head. And then I do 500 pushups. Just kidding. The point is to do something small and let that lead to something a little larger and let the compounding effect work to your benefit.

I enjoyed the sandbag work today. The getups were manageable with the 60# bag and were extremely difficult with the 97# bag. Kudos to Ali not backing down from a challenge.

New Years Day Convergence at Mothership 7AM. The Bauer, Equinox Challenge, 75-Hard details coming out soon.

Workout Date: