Warmup F IT WE’LL DO IT LIVE

Worried about the ability to get through the exercise in 45 minutes (average time posted so far was right around 40-45 minutes), YHC started explaining the workout 3 minutes early, and the metaphorical gun was off by 5:17…

Mogadishu Mile? (F3Greenwood’s name for this workout)

Run 1 mile

• time elapsed: 8′ – 1 mile? Pshhh – easy peasy. Don’t gas out – decent but chill 7:45-8:00′ clip

50 pull ups

• time elapsed: 10′ – did Harbaugh touch the ground? AMRAP it then elevator down – killin this

4 rounds of 25 lunge steps; 25 squats

• time elapsed: 15′ – see your doctor if elevated burning in quads lasts longer than 4 hours. 

4 rounds 25 merkins; 25 yd sprint

• time elapsed: 18′ – Slug is already shirtless? Churham eats merkins for breakfast – breeze through this bish

100 coupon thrusters

• time elapsed: 23′ – Don’t drop it don’t drop it don’t drop it don’t drop it. Many breaks. Such small sets. Much hurt.

50 pull ups

• time elapsed: 28′ – Is it dark out here or is it just the corners of my vision? Does 2 pullups count as a set?

Run 1 mile

• Time elapsed: 36′ – Should I push this and possibly pass out on Seawell School Road?… What has my life become?  
• Don’t spill, don’t spill, don’t spill, don’t spill
• WHY IS FOGHORN ALREADY DOING FLUTTER KICKS WITH THE FINISHED PAX

Mary – because these maniacs weren’t content with a near blackout experience

Flutters

LBCs

Funky Ass Ring of Fire

COT:

Good work today keeping tags on your fellow PAX, as well as modifying to keep up. Struck a great balance between not leaving folks behind and fighting to not be left behind. We have a responsibility to ourselves and our F3 brothers to do this each and every morning.

Prayers for friends of Mate who are undergoing medical complications in their family at this moment

Prayers out to teachers and students who started yesterday

BOM:

Lev Vygotsky was an educational psychology bro. Veritable arsenal of theories, none of which i remember other than the ZONE OF PROXIMAL DEVELOPMENT. It’s a neat little chart that’s meant to be for our students, but honestly applies to everything we do in life.

The chart has 3 levels. 1.) Stuff we’re good at – things we can cruise through easily. While doing level 1 we will maintain our current level of ability, but we will never surpass it. This is the comfort zone. 3.) Things we absolutely cannot do – it’s not happening. We will hurt ourselves or someone else if we attempt it. This is a no go zone. And the zone that matters – 2.) This is money zone, the Zone of Proximal Development (ZPD). Stuff you can’t do yet, but you could do with a bit of guidance or practice. The ZPD is where growth happens. It’s our responsibility as individuals to push ourselves out of zone 1 into the ZPD. It’s pushing past the status quo but not so far we’ll hurt ourselves. This is true for fitness – setting reasonable goals and being happy with incremental growth. But this is also true for life. It’s easy to settle into our comfort zone and never push ourselves – in our family, career, or continued education. But we have a responsibility to ourselves and those we care about to strive for growth. Find that ZPD, fam.

“And just as music is the space between notes, just as the stars are beautiful because of the space between them, just as the sun strikes raindrops at a certain angle and throws a prism of color across the sky – so the space where I exist, and I want to keep existing, and to be quite frank I hope I die in, is exactly this middle distance: where despair struck pure otherness and created something sublime.” – Donna Tartt – The Goldfinch (give it a read)