Backblast: Goodbye 2021
Date: 12/31/21
AO: #ao_woodshed
PAX: @Sleepy, @Frenchie, @Ron Swanson, @Red Elephant, @Visa, @Snooki, Singlet
Q: @AOL
Count: 8
Conditions: Warm and muggy for the last day of the year.
8 men gathered for reps of 20 and cardio of 21 yards to celebrate and say goodbye to 2021.
LORD’S PRAYER
Warm-up:
20 F3 SSH
21 F3 Arm Circles Front/Back
Stretches on own during Roll Call
The Thang:
10 rounds of exercises of 20, 15, 10, and 5 reps descending at each cone with 21 yards of cardio in between each cone. Run back to start.
Cardio: Backward Run
Round 2
Exercise: War Hammers (Big Boy sit up with 4 American Hammers)
Cardio: Crab Crawl
Round 3
Exercise: One Calls (hand release merkin with Floyd Mayweather punches)
Cardio: Carioca, switch sides halfway
Round 4
Exercise: Australian Snow Angels (Superman while moving arms and legs to F3 Count)
Cardio: Bear Crawl
Round 5
Exercise: Imperial Squat Walkers
Cardio: Side shuffle, switch sides halfway
Round 6
Exercise: F3 Nolan Ryans
Cardio: Backward Run
Round 7
Exercise: F3 Freddie Mercuries
Cardio: Run
CoT:
Today’s post marks 135 for QIC this year. AOL talked about setting a post and a QIC goal for 2022 and keeping track of it throughout the year. Make it a habit.
Aristotle said “We are what we repeatedly do.”
From The Power of Habit by Charles Duhigg 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. Set alarm. 0525 – 0615 is a consistent, powerful cue.
- 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.
- Reward: Quick positive reinforcement, doesn’t need to be a big reward over an extended time. Ideally, rewards 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. Lose weight.
Swanson shared wisdom from Atomic Habit by James Clear. Cast more votes on what you want to be. He also shared advice from David Goggins. Count your accomplishments for 2021 before looking to 2022. You may be surprised by what you’ve accomplished.
Red Elephant made 117 posts this year. Part of his reason for moving back to Florida was there wasn’t an F3 workout in Idaho at the time.
Speaking of long-term habits, Visa talked about the Perpetual Adoration at Blessed Sacrament Church going for 20 years that Rico Suave shared earlier this week. Also, his reward for the habit of F3 is the brotherhood (Amen).
Snookie appreciated the words as he is a creature of non-habits. He has a goal for 2022 to stop making excuses.
Singlet is close to 60 posts for this year and will look for DR post opportunities on the road as he travels in 2022 for work. He asked for prayers for FNG Chuckie who is competing in the very dangerous Dakar Rally Race.
Frenchie can’t wait for 2022. He is leaving in April and his goals are to pass Hell Week and Basic Underwater Demolition/SEAL (BUDS) school.
Announcements:
Tommy Boy and Wham-o are leading the New Year’s Day Convergence at Winthrop at 0800.
Visa has the Southwood Q on Tuesday for 10KWtD.
2021 Awards Night will be on January 13.
Prayer: AOL
PLEDGE OF ALLEGIANCE