F3 Copley

The Motivator

Mon., Jul. 1, 2024

Lets Keep It Moving

Mon., Jul. 1, 2024 / 05:30 am - 06:15 am / Copley High School



Head to toe warmup with: neck rolls, arm circles, forward bends, Sun Salutations, Imperial walkers, Tappy Taps


Pax partnered up and then preceded to do 5 reps of the following exercises for minutes while partner rested, then they alternated. So do 5 reps, partner does 5 reps, so forth for 5min. Exercises included:
Walking Lunges
Dips on bench
Big Boys
Air Squats
(Deconstructed Magic Mike)
Tried something new, all in agreement that this was a medium level exercise.
Good start for a Monday though!


Still reading the book Deliberate Discomfort by Jason Van Camp.  One of the reasons I like this book is that is gives the “how” after the “what” .  Instead of just saying you need to develop Mental Toughness, it tells you how you can do this.  One of the things Special Forces use is something called an OODA Loop.  Stands for Observe, Orientate, Decide Act. I practiced this last week as I was dealing with hip issues.  On weds my right hip (non repaired hip) was giving me issues.  I immediately thought that this hip was done and I would need surgery.  This would mean that I would have to shut it down for another year and my all my running dreams were done.  I was in a pretty low spot which was affecting my work and family.  To combat this I Observed my mental mindscape ( which was poor), Oriented in a better direction (could be just tendinitis), Decided (need to rest and recover), Act ( actually rest and recover).   This is something that you can rep and repeat to improve just like a physical exercise.  Good stuff.  Highly recommend this book.