QIC: @diopter
PAX: @hawkeye @cardinallaw @slippers @toxic @ducktails @glowpop @piledriversloppyv @swinger
Today’s workout was introduced to me by @dabo many years ago at Cyclone and I learned that it was one of the workouts done by the actors who were in the movie 300. Great workout and challenging!
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Warm-up:
SSH x 30 IC
IW x 15 IC
Asphalt Grabbers x 10 IC
Stretch Hammy’s (right, left)
Merkins x 10 IC
LBC’s x 25 OYO
1/4 mile run around the path
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The Thang:
The 300 workout
Perform 25 merkins, 25 squats, 25 Flutter Kicks (each leg counts as one)
Run 100 Yards
Perform this 12 times to get to 300 for each exercise
We did break up the merkins into 20 first and then a set of 5 after the squats and flutters
The last 100-yard run was a jailbreak sprint
We circled up at the flag and performed:
Freedom Twist x 15IC
Dirty Dog x 10IC
Side Lunges x 10IC
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COT:
Today I spoke about JITFOS (Joy In The Face Of Suffering). Part of the human experience is suffering. There is no way around it for us, as it will enter our lives at some point from within or without. Deciding to face suffering with a sense of joy is understanding that we cannot swim against the tide, but we must sometimes go with the tide. It’s living life with the understanding that sometimes things won’t be right, but there is a light at the end of the tunnel. Accepting suffering, although very difficult, will give us peace because it means we can accept not being in control and can develop patience in ourselves and others in the process.
Tough workouts like the one we went through today are examples of walking into suffrage, accepting a challenge, and being patient with oneself as you become more fit and able.
Announcements:
- The Edge of Glory Relay – Saturday, Sept 21. Folly Beach Pier
TAP’s
- Toxic’s son Trip and his doctors visit today and the procedure that may have to be done towards the end of the week.
- Harbaugh
- Crawfish
- Dooley
Indigo Rebellion is going to be a great location. Just today we had 4 returning FNG’s and two Pax that havent been to F3 in a while and were waiting for it to hit Johns Island. Great things ahead, men!
SYITG,
Diopter