WarmUp:

32 x SSH

High knees in place

5 oyo warmup burpees

The thang:

I have recently been listening to the David Goggins book, thanks to the awesome slack discussion of must read books. I was honestly hesitant to read any of the books, thinking myself to be above the need for outside motivation. I had seen “You Can’t Hurt Me” on the audible main screen for months and had read the overview and just dismissed the need for such a book in my life. Then the slack discussion of great books lead me to think, ‘if all these amazing F3 guys are pumped about these books, then maybe there is something there for me as well.’ I am only about halfway through the book, but I can already see that there is more than just a motivational story (that will push you for a few weeks) in these books and more of a call to build yourself into a mentally stronger person. I encourage all that come across this back blast to seek out at least one of the books that were discussed on slack and create a plan to build your better self.

With that in mind I laid down a solid 30 minutes of continuous active excises in an attempt to allow everyone to push themselves to the limit and struggle to find the some more strength to push through. The basic outline was about 45sec of work with about 30sec of active recovery. During the work cycle we did mostly weighted exercises oyo to allow everyone to push as fast and as hard as they could. After about 10 cycles we would take a rest while holding our cinder blocks overhead. The exercises and reps didn’t matter, even now I am not sure what exercises we actually completed, the goal was to push hard and know that there was a group there working just as hard.

Mary: Hopefully everyone thought the hard work was over! They were in for a surprise (as Floyd was not there to spoil my surprise as he has seen me many a time throw in sprints in the middle of Mary).

Heals to heaven x 30ish, followed by v-sit and hold, followed by the football hit drill

LBC x 30ish, followed by v-sit and hold, followed by the football hit drill

Ski abs x 20ish followed by v-sit, followed by 5 oyo recovery burpees

COT:

Prayers for Floyd and Cosmo’s fathers and prayers for one directions brother.