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
COUNT-OFF & NAME-O-RAMA:
6: Beauty Shop, Hobo (QIC), Paper Trail, Prince Ali, Ricky Bobby, Tremor
CIRCLE OF TRUST/BOM:
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.