Let me say: I am neither a professional trainer nor a mental health professional—what’s here are my own opinions. That said, Mental Health is a plague that impacts us all to varying degrees. For those of us that are experiencing deep depression or have a loved one depressed, seeing a professional therapist is the wise choice. Please, ask for help and have no shame about it.

For those of us experiencing the flux of mind—the battle between our divine nature and our needy, child-like mind—you are not alone. Not only are you not OYO, everyone you meet is in their own battle as well. I have found no better text than QSource in helping me wage war against the flux: Against my lesser self.

To Get Right by taking the DRP in order to Live Right by extending beyond our own selfish nature and serve our loved ones is the path to joy—the only place, mentally, that I have found to keep my inner demons starved of oxygen. In serving others, you go beyond yourself and embrace Fellowship with them.

“No OYO” is a common phrase we use when discussing Mental Health, because seeking Accelerated Fellowship is a shield against your sabotaging -self. What I mean by “Accelerated” Fellowship are people that will make you a better version of yourself because they seek the same Advantage.

Fitness is a key component. Here’s your WOD…

Duration: 45 minutes

Warm-up (5 minutes):

• Side Straddle Hops: 1 minute
• Arm circles: 30 seconds forward, 30 seconds backward
• Leg swings: 1 minute each leg
• Imperial Walkers: 1 minute

Consider your struggles mentally. What are you doing that leads to poor mental health? For example, drinking too much and/or too often; being overly negative in certain situations; etc. What can you do to improve? In F3 terms, what bricks do you need to lay to create guardrails?

Main Circuit (35 minutes):

1. Jump Squats: 4 sets of 12 reps
2. Merkins: 4 sets of 15 reps
3. Lunges: 4 sets of 12 reps each leg
4. Plank: 3 sets of 45 seconds
5. LBC’s: 3 sets of 20 reps (10 reps each side)
6. Burpees: 4 sets of 10
7. Mountain Climbers: 3 sets of 30 seconds

Who do you know that’s struggling? What signs are they giving that lead you to think they are struggling with mental health? What can you do to support them? Sometimes sympathy is needed. Sometimes, tough love. These considerations are difficult to get right—I often default to tough love and that is not always best. Be intentional about what they need. Be adaptable to the situation, to the moment. Approach this with love for them.

Cool Down (5 minutes):

• Downward Dog Stretch: Hold for 30 seconds
• Child’s Pose: Hold for 30 seconds
• Cat-Cow Stretch: 1 minute
• Forward Fold: Hold for 30 seconds

Remember the 5 C’s of virtuous leadership: candor, commitment, consistency, contentment and courage. These are valuable tools for building our own character and dealing with the challenges of mental health—for ourselves and for others.