AO: The Ridge
When: 01/06/2023
Number of Pax: 22
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
Did not sleep real well the night before with some things on my mind so lacked preparedness in the morning but quickly got the white board ready to go & rushed out the door to just catch the EC crew before they headed off. Great conversation with Flo & Cinderella about books (David Goggins came up several times). We finally got back & got a few things set up & went to work
Warm-O-Rama
WARM UP (5 mins)
- HIT Drill (core principles, mission, credo)
- 21’s (1st 5 SSH out loud then silent)
- 10 Good Mornings
- 10 Grady Corns
- 10 Hillbillies
The Thang
THANG 1 – DORA 8X100=800
Grab a partner & complete the following exercises combined. While partner 1 is doing the exercise partner 2 will run the middle part of the lot.
- Close Grip Curls
- Overhead Press
- Front Sumo Squats
- Single Arm Chest Press (50 each arm)
- Block Step Ups (50 each leg)
- Lion Kings
- Decline Abyss Merkins
- Up & overs
MARY (5 mins)
- As many sets of Hundreds we can do
- 100’s
- 80’s
- 60’s
- 40’s
- Star Gazers for Quatro
Circle of Trust
Count – 22
Name – good to see Shock from Naperville support
Announcements – see info only but get your A$$ on the Q sheet
Prayers – Pi cousin Zach, Disco Mother in Law, those battling depression
Naked Man Moleskin
Before CoT I wanted to thank Pi for pushing me out of my comfort zone, Woody for being my FNG brother, men their from SLT 2.0 who overcame so much adversity, & current leaders in SLT 3.0.
CoT
- As I reflect on 800 workouts so many memories & lessons to reflect on but one common theme rings through as to my “Why”. It also happens to be one of the 5 characteristics of a virtuous leader & also my “One Word” for 2023 & that is Consistent. So why have I posted 800 times in the last 3+ years. The reason is b/c this one simple daily habit that I have been able to remain consistent has allowed me to accelerate in every aspect of my life. On the flip side it is the same habit that when I am not consistent & miss a couple workouts in a row have me falling back into Sad Clown Syndrome & succumbing to my jesters. The simple habit of waking up almost every morning at 4 AM, stretching, hammering down some water, crushing a beatdown, & finishing it off with a cup of coffee allow me to be a better father when my kids get up, help F3 men accelerate their F3 journeys through expansion conversations, be a better leader for my employees, & engage with my wife. My challenge to all of you men is what type of consistency could posting more on a regular basis do for you in your life. How does your day go on days when you post & do not post. Find that routine/consistency in your life that allows you to accelerate in all aspects, & I will see you in a few months for my 900th. AYE!