4 corners

First two laps – bear crawls to the 25-yard line and then:10 squats – 10 good mornings – 10 lunges – 10 calf raisesThen – toe-touch walk across the turf to repeat the circuit – we did 2 complete laps of this for a total of 8 cornes.Last two laps – mosey to the 25-yard line and then:10 merkins – 10 big bois – 10 4 count shoulder taps – 10 two count pass the buttersThen mosey across the turf to repeat the circuit – we did this till time.

flutter kicks and heel touches

“The curse of discipline is that every day looks the same. The curse of indiscipline is that every year does.”Discipline isn’t exciting. It’s getting up when the alarm goes off. Posting when you’d rather sleep. Doing the work when nobody’s watching. A lot of disciplined days look exactly like the day before.But those ordinary days add up.Keep showing up, and eventually you look back and realize that while your days looked the same, you didn’t.F3 Challenge: Pick one area where you’ve been relying on motivation instead of discipline. Choose one small action and commit to doing it every day for the next 30 days, especially on the days you don’t feel like it.Don’t chase excitement. Chase consistency. Keep showing up, men. Please note that this is PAXTOBER — the goal is for no one to repeat as Q for the entire month. This includes all Monday, Wednesday, and Friday beatdowns.Grab a day. Come up with whatever workout you want. It doesn’t have to be complicated.Just show up and lead.If you’ve never Q’d before, this is your month.