THE SCENE: Cold, not dry, and cold.
F3 WELCOME & DISCLAIMER:Done.
SSH x 20 IC, slow mosey lap, static stretching OYO
We ran 4 400m laps. With the first lap, we sprinted the straight then jogged the remainder of the lap. Second lap: sprint both straights with jogging in the turns. Third lap: sprint straights and one turn with a jog in the other turn. Fourth lap: sprint the whole lap.
After, split the PAX into 2 teams of 8. 2 PAX from each team would go to 1 of 4 different exercises. At the completion of each exercise, the PAX would cycle to a new exercise. We completed this circuit twice.
- Wall Sit
- 1 lap
- 100 yard shuttle run (25 back, 50 back, 75 back, 100 back)
- Bear Crawl slide (50 yards): place mat on the ground and slid hands forward on place mat in bear crawl position to 50 yards and flapjacked with partner. My children’s food place mats were perfect for this exercise.
COUNT-OFF & NAME-O-RAMA
16 PAX (1 FNG – Mouth Breather)
CIRCLE OF TRUST/BOM:
Today is my 34th birthday. Yesterday evening, I was asked by a friend if I had accomplished everything in my life that I had planned to at my age. The question was asked as a joke, but it did make me think about it.
This morning as I was getting ready for BC, I read this story that Clay Travis shared about Jalen Hurts. An 8th grader was competing in a spelling bee and was in the final 2 and he misspelled the word that would have won the competition. Immediately after losing, the young boy walked straight up to the winner, shook his hand and congratulated him on winning. This kids gesture left a strong impression on everyone watching and they asked him where he learned to show such sportsmanship. His response, “Jalen Hurts”.
We might not have accomplished every goal that we have for ourselves. We might fail, underachieve, fall short, etc.; however, we are always leaving an impression on those around us. Jalen had no idea that this 8th grade boy was watching how he responded to adversity; however, his ability to demonstrate character and sportsmanship in the struggle left a strong impression on this young man and disrupted what would have otherwise been a different trajectory. My challenge to the PAX was that no matter what you have done or what you want to do, your actions, inaction’s, words, demeanor have a significant impact within your spheres of influence whether you mean them to or not. Be HIM (High Impact Men). It will make a difference. (The hyperlink to the tweet is included. There is a video. It is great.)
Thankful for the PAX coming out to wish me a happy birthday, but more importantly, to encourage and push each other to be better. This is why we do it. There was a lot going on on the track today and it got a little chaotic moving between stations in the circuit, but no one complained and everyone kept pushing and making the most of every moment. Really encouraged, as always, to be a part of this group and thankful I was able to lead the workout on my birthday.
On a more distressing note, Park Bench needs to retire from Birthday Q’s at the Barracks. First time, he had a health issue. Today, he lost the only key to his car and had still not found it even after coffeteria. Prayers for Park Bench as he figures that out. Sorry brother! ***UPDATE: The keys were found. In a dramatic turn of events, Park Bench located his keys in the most unlikely of places. After 30+ minutes of searching, the key was “further down in his short pocket than he realized.” The “Birthday Q curse” has been lifted for Park Bench…tread lightly though.***
Highland (Levee) Creamery is open…let the oatmeal+ ice cream indulgence commence.
MLK convergence at the Ruins on Monday 1/21. No BC or pre-ruckership at OF. Equinox Challenge…do it.