AO: The Ridge
When: 11/04/2024
Number of Pax: 20
DR Names:
Number of FNGS: 2
FNG Names:
QIC: Foghorn
Introduction
To avoid hearing griping about a Monday morning beatdown in the rain, we adjusted and completed the entire bootcamp in the pavilion; from WOR to COT.
Warm-O-Rama
1. **Good Mornings** – 10 IC
2. **Tie Fighters** – 10 IC
2. **Imperial Walkers** – 10 IC
3. **Tappy Taps** – 10 IC
4. **PAX Count Side Straddle Hops** – Q counts in cadence, PAX count one by one around the circle to give total in attendance
The Thang
Thang 1 – Coupon Circuit (6 Exercises)
Perform each exercise for 50 seconds, with 10 seconds of rest. Complete 3 sets of each exercise before rotating to the next piece of the pie, with 15 seconds of rest to move to the next section of pie.
1. Goblet Squat
2. Alternating Hand Merkins
3. Bent Over Rows
4. Coupon Swings
5. Chest Press
6. Deadlifts
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Thang 2 – 11s
1. Thrusters – bear crawl 1/2 way around pavilion
2. Step Ups (L+R=1) – bear crawl second half of pavilion, back to your coupon
—
Mary:
1. “Abs Is All You Need*
– Hold LBC position throughout the song.
– Perform a Big Boy Sit-Up every time the word “Love” is heard.
2. Merkin Ring of Fire
Circle of Trust
In the “Modern Wisdom” podcast [Chris Williamson] episode featuring Chris Bumstead, the four-time Mr. Olympia champion shares his insights on discipline, motivation, champion’s mindset and what it takes to reach peak performance. Here are my key takeaways:
1.Discipline Over Motivation: “Motivation is fleeting; discipline is what carries you through the days when motivation isn’t there.”Bumstead emphasizes that motivation is fleeting and unreliable, especially when pursuing long-term goals. He describes discipline as the foundational quality that drives consistent action, even on days when motivation is low.
2.Building Discipline: For Bumstead, discipline comes from setting routines and habits that support his goals, allowing him to show up every day, even when he doesn’t feel like it. He explains that having a set structure helps him avoid distractions and excuses, turning actions into automatic behaviors. “Having a champion mentality isn’t about the trophies, medals, or success. It’s about having no quit.”
3.The Role of Motivation: While discipline is the priority, Bumstead acknowledges that motivation can be a useful catalyst. He shares how he leverages moments of inspiration to reinforce his discipline but doesn’t rely solely on those moments to keep going.
4.Dealing with Low Days: Bumstead is open about the physical and mental toll of his training. On difficult days, he leans on discipline to push through, knowing that each challenge is part of the bigger journey. He frames these low points as tests of resilience, crucial for growth and success. We will have good and bad days, we need them both. “Pressure is a privilege. It means people believe in you and your potential.” We must frame our responses and reactions to events carefully.
5.Purpose and Vision: Finally, he talks about how having a clear sense of purpose is essential for both discipline and motivation. For Bumstead, this vision goes beyond winning titles; it includes personal growth, setting an example, and inspiring others. This larger purpose keeps him grounded and fuels his dedication. “Paradise, like our goals, may not really be a destination but an endless horizon we secretly don’t want to reach.”
Overall, Bumstead’s perspective is that success comes from committing to a disciplined lifestyle, where motivation plays a role but isn’t the main driver. His approach to discipline as a non-negotiable, everyday practice resonates as a powerful framework for achieving high-level goals.
Naked Man Moleskin
“Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryun
thanks to all the PAX for support on my sophomore Q! Y’all made it easy