December 29, 2020
QIC: AOL
The PAX: Sleepy, Hawaii 5-0, El Jefe, Frenchy
Cold morning, the holiday week, and the threat of running kept numbers down, but 5 men showed up to cover 2.6 miles with reps. A 5-man line produces a lot of shake & bakes.
LORD’S PRAYER
WARM UP
35 F3 Side Straddle Hops
Leg Stretches on your own with Roll Call
Rinse
THE THANG
150’ Imperial Walkers, 150’ high knees, and then 150’ butt kickers to bridge
Reverse Shake & Bake (5 hand-release merkins on the bake) to Town Center Parking Lot
200’ bear crawl
100’ crab walk
Mosey to Town Center Circle
20 Shoulder Tap Derkins
50 step-ups (25 each leg)
35 Dips
Shake & Bake on Overlook Trial to Four Oaks Field for Ab Work
25 War Hammers (WW II sit-up with 4 American Hammers at top)
25 LCRC Crunches
25 F3 Freddie Mercuries
Reverse Shake & Bake (5 Bobby Hurleys on the bake) to Golf Club
10 Mickey Mouse Merkins (wide, diamond, wide, to feet)
25 F3 Supermans
25 Iron Hulks (1 merkin + 4 shoulder presses)
Run back to Flag
COT
QIC has been reading The Power of Habit by Charles Duhigg. Given the new year, it’s a good time to share some info about habits.
“We are what we repeatedly do.” Aristotle
Habits are behaviors that require little to no mental energy.
2006 Duke Study: more than 40% of our actions each day are habits, not actual decisions. Some studies say upwards of 65% – 70%.
In the center of the brain is the golf-ball sized basal ganglia that stores habits even when the rest of the brain is asleep.
Focus on one keystone habit to begin with.
3 things needed for a habit:
- Trigger/cue: If you want a new habit create environmental queues. If you want to break a habit, remove the environmental triggers.
F3 example triggers: Prepare – get your stuff ready the night before. Read pre-blast. 0525 – 0615 is a consistent, powerful cue.
2. Routine: Repetition creates a connection between the trigger and the action.
F3 Example: Try 1, 2, or 3 F3 days a week every week and then make a decision for additional.
3. Reward: Must be a quick boost, not a big reward over an extended time. Rewards should occur immediately after the action and directly relate to the action.
F3 Examples: Feel better, look better. How you feel immediately after workout. Go out to lunch, have a beer. Just relax after work. Set a goal, put it somewhere you see every day (i.e, bathroom mirror – Emmitt Smith). Number of posts. Able to do X reps of Y exercise. Run X minute mile. Do all the reps at an F3 workout. Do all the reps at an F3 workout with good form.
Get ahead of the goal early, things happen, plan for a tough road ahead, not an ideal year.
Have a recovery plan when things go off the rails (i.e., sick, injury, vacation, etc.).
Sleepy was huffing and puffing.
Jefe has 62 posts this year, but impressively, has gotten 3,000 miles on the bike this year.
Frenchy is heading to the Virgin Islands for New Years. He’ll let us know how the F3 group is there.
5-0 appreciated the habit perspective and will try to put it to work reading the bible more with his cup of coffee as his reward.
5-0, Wallflower, and Mensa are co-Q’ing Gilchrist on Thursday for their 100 posts of the year.
Someone not hungover has the Southwood Q on Friday.
El Jefe has the Southwood Q on Tuesday.
PRAYER
5-0
PLEDGE OF ALLEGIANCE