14 PAX decided to get better this morning by arriving at the Range’s new location in 36 degree weather with dry conditions but a few wind gusts. YHC designed a playlist to take us back to his middle and high school years.
Motivators from 8 (on the grass for the first time with a tip of the hat to the 80s)
2 minutes (timed) for curls OYO
1 minute (timed) for merkins OYO
With coupons in tow, the PAX moved to the side of the gym nearest the soccer track where they received their double-sided album of “hits” from the 80s with 5 tracks on each side. Upon completion of each track, a loop around the track was completed (Strava segment verified). Many PAX finished both sides of the album and flipped it back over to pick a favorite track to repeat until time was called.
Side One Playlist:
Track 1 10 OHP and 10 V-Sits then track loop
Track 2 20 LBCs and 10 Side Crunches then track loop
Track 3 30 Squats and 20 V-Sits then track loop
Track 4 20 Curls and 20 Side Crunches then track loop
Track 5 10 Johnny Dramas and 10 V-Sits then track loop
Side Two Playlist:
Track 6 10 Incline Merkins and 10 Side Crunches then track loop
Track 7 20 Bent-Over Rows and 10 V-Sits then track loop
Track 8 30 American Hammers and 20 Side Crunches then track loop
Track 9 20 BBSU and 20 V-Sits then track loop
Track 10 10 Block Burpees and 10 Side Crunches then track loop
Shout out to Ultra for redeeming himself from his 10:00 time on the Soccer Track Loop Segment with the best of day time of 1:04. Playlist for the morning included tunes from Duran Duran, Bon Jovi, Tom Petty, R.E.M., a-ha, Bruce Springsteen, Stevie Nicks, Prince & the Revolution, Van Halen, Kenny Loggins, John Mellencamp, ZZ Top, Corey Hart, and Bryan Adams.
CIRCLE OF TRUST
YHC shared a bit from a book many PAX have read, North by Scott Jurek. While the author had trained well, equipped himself well, and planned well, he found himself wondering why he was running the Appalachian Trail to break the speed record. He landed on the idea that it was about finding his best self. YHC reminded the PAX that guys come to F3 for a lot of different reasons and have different “whys”. Don’t focus on how you’re comparing to others; focus on how you’re trying to find and be your best self and keep seeking that best self every morning you make the decision to get out in the Gloom at 5:30 a.m.
Welcome FNG, Sparky, a firefighter with the Kingsport Fire Department.