5 pax for some classic Tread with Ruck, KBs and some tunes. Oh, and burpees were substituted for #Gumby. Here is what went down:
Conditions: Clear – 32°, Winds NE 3.3 mph, 72% Humidity, felt like 29°
Disclaimer / Prayer
Mozey the usual ruck route toward PF, past Lowes and Kohls, 15 minutes out and 15 minutes back”circle up”
Grab your bell, start the music and get swole
- KB Stretch / SLDL x 10 OYO
- KB Swings x 10 OYO
- Squats x 10 OYO
- Curls x 10 OYO
- Shoulder Press x 10 OYO
- Triceps x 10 OYO
- Merks x 10 OYO
- Peoples Chair x 1 minute
R and R with 15 Reps, substitute Merks for 5 Burpees
R and R with 20 Reps
Tay – Palms x 5 IC
BBSUs x 25 OYO
Burpees x 5 OYO
Recover
COT/CountaRama/NameArama
Moleskin:
- Great Having some Detainee Royalty join us today
- 40 Day Numbers were Crushed during this workout
Announcements
- 3/6 – 7 year Annivergence of Graveyard more details to come
- P200 – Teams looking for runners
- 4/2 – Good Friday Cross Ruck
Prayers
- NoShow
- Notebook
- HFT – Surgery
Devo: Today’s Forge Topic is Guardrails
From Q Source DRP (Q1.1) – The Daily Commitment To Accelerate Fitness Fellowship And Faith:
The HIM depends upon his Guardrails to continue Accelerating. The faster his Movement, the stronger they need to be. To get ready for the expected and be ready for the unexpected, the HIM gradually improves his Guardrails by constructing Routines that allow for increasing action with decreasing thought. Because it is comprised of positive Habits , a Routine does not require an active choice to perform. Over time, it becomes ingrained into the HIM’s daily rhythm such that it would require his active choice not to perform.
The HIM constructs his Routines through the process of Bricklaying. Each individual Brick is a singular positive Habit that is light enough for him to carry and place together with other Bricks. Conjoined, the Bricks become a Routine that form and build his Guardrails. Once a Brick is set, it provides a place to lay the next Brick. Because it is set, the HIM has effectively deprived himself of the discretion to remove it. This enables him to focus his full energy on performing his Routines because he doesn’t have to waste energy thinking about it. Like a soldier, he is freed to action through deprivation of discretion.
While discretion may be the freedom to decide what to do in a given situation, for a man without Guardrails discretion is a cage with velvet bars–it will lead him to take the Blue Pill. Through military training, the soldier learns that there is nothing liberating in having to decide what to do in every situation. True freedom is the pre-determined what that allows full focus on the how.
The stronger the Guardrails, the faster you can drive.