Cold Cold Cold. Ultra impressed this morning with the #highcount of PAX in the Gloom. Both at Laces In/Out (24) and across the way at The Ranch (21) and Indian Land (5). 50 PAX in sub 30 degrees. Amazing. Be proud of our group. Be proud of yourselves for taking the #redpill
14, yes, 14 took off for a 5 miler and a Tough Ten stayed behind-
The Thang:
Pearls on a String: 6 post markers
5 Burpees
5 Burpees, 10 Merkins
5 burpees, 10 Merkins, 20 Jump squats
5 burpees, 10 Merkins, 20 Jump squats, 30 LBC
5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise
5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise, 50 SSH
Stairway to Heaven: 5th light post
Partner up. Size/skill matter. Partners will push, encourage to go faster, do better, not quit. #accountability
Partner carries
Leap Frog up, run back
Crazy 8’s: 8 reps per exercise, 8 trips
Top: Mountain Climber, Air Squats
Bottom: In/Out, dips
COT
Naked Man Moleskin
Thanks to @Pusher for the words on remembering what this Christmas season is for. #Challenge to dip into #TheBook this month and read a gospel.
“If you always do what you’ve always done, you’ll always get what you’ve always got.”
In our work- if you put in a “6” or “7” effort, you are going to get a “6” or “7” result. You may be able to hide if for a little while but eventually it will catch up to you. You will know it too- long before your boss or customers catch on…and they will.
Workouts- #Effort: if you are loafing through don’t expect better results. At the same time, our muscles, enthusiasm and our weight plateau. Change it up. Join up with the Run and Guns, Laces Out, Mustang guys. Maybe concentrate on higher reps for pull ups (#awful) or bicep work outs. Lastly- if you are eating poorly, your results will not change.
Marriage/family: Do something new, change up the roles. Be open to different methods. Get off the couch. Move the laundry from the washer to the dryer. Empty the dishwasher. But those are just chores. Are you giving “6” or “7” emotionally to your wife? If you want better, do better. #guilty
Self: Take care of yourself. Take pride in taking time for yourself. As men, we try to fix everything and everyone else while machismo or conventional roles tell us to suck it up and leave little left for us. It can be joining a softball team, a golf league, and as simple and meaningful as 30 minutes of quiet. Reflection or prayer. No ipod, or outside #whitenoise.
With that, Be better today than you were yesterday.