01/19/2023 - Trojan - Improvement Is Past the Pain

Conditions: 38 degrees, just started to drizzle, calm – and dark still

My goal for this workout was to push ourselves further than where we thought we could go. Yes, we need to be safe, listen to our bodies, know when to slow down. I would counter that with in order to get better we need to go at least a little bit farther than we think – past the pain somewhere closer to failure – and by ‘failure’ in this case I mean muscle exhaustion. Pondering workouts I’ve done & led; Some I’ve really, thoroughly, painstakingly pushed, which offer a point of reference for the ones I haven’t. I needed to remind my self and the PAX that we’re here not to be lukewarm, but accelerating, improving, moving forward. This cannot be done with out challenging ourselves. Bones and muscles don’t strengthen unless they are stressed and (F3 segue, here it comes) leadership skills don’t improve unless they are practiced, failed, corrected and re-practiced. There is much F3 online how to accomplish this but a good place to start would be why: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”. Each of us has our mind, body and soul; all need exercising & strengthening and it’s never been more important that now.  This free – peer led – early morning – ‘all men are welcome’ – grassroots – circle of trust group we’re in offers the opportunity to do so. Here’s an F3 Nation article from 2020 which nails it, I think: Official Statement: No Statement Nesessary. Let’s pursue that. Enough with esoteric babble, here’s the workout:

Warm Up:

OYO: stretches (Casey Kasums, neck, trunk). IC: SSH, Abe Vigodas, Mountain Climbers, Peter Parkers, Bird Dogs (6 seconds per side), Side / Back / Forward Lunge, World’s Greatest Stretch

• Pain Run Mosey – make right out of parking lot, up to the path behind the firehouse, make right at playground, back to the flag
• Bear Crawls around circle back to pavilion. Ground was ice cold and wet (rain started right on que) so at the end of the circle I modified to Mosey back to pavilion. Bobby Hurleys wait for 6
• Step Ups (11 per leg)
• Alligator Merkins to end of pavilion, mosey back (Box Cutters wait for 6)
• Heals to Heaven to 11
• Break Dance Merkins (thanks Biscuit for the lesson on these)
• Motivators from 7

Mary – Dealer’s Choice

CoR, NoR, CoT

Bonus vid – get pumped!: Forces Seen and Unseen…