QIC: Kodak
Date: 08/21/2018
PAX: The Count, Care Bear, Wort, Prosciutto, Whittler, Back Pew, Gamecock, Laces Out, Cable Cutter, Sunshine, Ohms, Ringwald, Speed Bump, VSquared, Fissure, Candu, Flemish, Free Candy, Moondance
AO: Hill CityConditions
Cool August morning,
Work-Out Goal
Primary: Sustained heart rate >120 BPM for ~45min.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Proper Instruction on the Buddy Carry AKA Fireman’s CarryThe Disclaimer
I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line at your own limitations. We will not leave anyone behind.
WARM UP
20 SSH IC
10 Burpees OYO
15 Mountain Climbers IC
15 Air Squats OYO
20 Flutter Kicks OYO
1/4 Mile Jog w/ High knees, Low Knees, Karaokes to bridge
1 minute stretch OYO
The Thang
(Start on west side of bridge)
10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
Two-Column Indian Run across bridge
(East Side of Bridge)
10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
10 Four-Count Merkins IC
Mosey to Intersection of MARKET STREET and 1ST STREET
2 X 50 Meter sprint up 1ST STREET w/ Jog down
1 X Lunges halfway up hill w/ sprint. Jog down
Mosey to EAST SIDE of BRIDGE
Instruction on Proper Buddy Carry
Buddy Carry halfway across bridge, alternating partners every 1/2 arch.
Two-Column Indian Run to west side of bridge.
10 Burpees OYO
15 Air Squats OYO
20 Flutter Kicks IC
Single Column Mosey to stop sign near Coolidge
50 meter sprint w/ jog to finish at Rhino.
END WORKOUT
COT
People like to say “showing up is the hardest part.” It’s a strong message that conceptualizes the idea that great opportunity comes to you by being present and prepared in the places in life where you seek success- which should be acknowledged.
From my personal experience there is something significantly harder- being mentally strong. It’s SO EASY to show up and not give it your all. It’s SO EASY to blend in with a crowd, underperform, and have no one notice. It’s SO EASY to make a standard for yourself and lower that standard when life gets tough. Don’t barter with your standards.
Whether it’s relationships, friendships, personal goals, career goals or anything else you value- you need to have standards for yourself. More importantly, you need to hold yourself to those standards when things don’t go your way or get difficult.
Luckily, we can create support systems for most of our standards. We communicate in our relationships about how we treat each other. You have operating procedures at work that you have to abide by or there are repercussions. There are laws in place that deter you from doing uncivil actions.
What do you do when it’s only you- when you are the only person accountable for your actions and there are no repercussions? How do you hold yourself accountable to standards when no one is looking? This is the hardest part- this is where we struggle.
I personally have quit things in life- and it feels just as bad today as it did the day it happened. I’m grateful that I live with that feeling, because I don’t quit anymore. Don’t think for one second that I don’t think about it- the temptation to lower your standards and quit is always present when things get tough- have the intestinal fortitude to push it away and carry on.
“Readily will I display the intestinal fortitude required to fight on to the Ranger objective, and complete the mission, though I be the Lone Survivor.”
-6th stanza of the Ranger Creed.
As always, thoughts and opinions are much appreciated.
Moleskin
- Free Candy yet again didn’t have any candy for anyone.
- Wort left “for work” and I think we spotted him riding the Carousel during the Count-O-Rama.
News
Cam Run this Saturday- You can still sign up