Commencement at The Wreck

AO: Wreck Center

When: 06/03/2023

PAX:

Number of Pax: 13

Pax Names: Babaji, Bergundy, Chalmers, Debs, Footloose, Gold, Klinger, Lead Pipe, Lord of the Dance, Shiplap, Silver Spoon, Styrofoam,

Number of FNGS: 1

FNG Names: Nipple Head

QIC: Silver Spoon


The BackBlast:

Welcome to F3 Sat at Wreck Center
Not a pro, you workout at your own risk and abilities. I don’t know your pre-existing conditions aka injuries and don’t want to get to know them today. Please modify as needed.

Theme today
Real motivation starts with motion, so we will be moving today.
In pre-blast YHC mentioned HIMs that:
• Be the change
• Do hard things
• Set standards worth having, yet hard to meet
• Embrace failure as an essential part of life and learning
• Raise the rest of our lives to meet us
• Find something we love doing and do it with gusto
• Recognize our path at age 22 is not likely same at 32 or 42

Warm O’Rama
Of course we can’t have motivational talks without starting with motivators.
• Motivators x 8
• Hillbilly Walkers x 15
• Daisy Pickers x 15
• Old Man stretch 10 ct
• Rossy stretch lcr 10 ct
• Mountain Climb x 15 IC
• Now HIMs Do hard things

Thang 1
1. Sheryl Sandberg – Find something we love doing and do it with gusto
“You’re going to find something you love doing, and you’re going to do it with gusto. You’re going to pick your field and you’re going to ride it all the way to the top.” – Sheryl Sandberg

Pax ran over to parking garage and ran up all floors to top deck and back down to basement. Then headed back to field for some more motivation.

Thang 2
2. Steve Jobs – Can’t Connect Dots Looking Forward Partner Work
“Again, you can’t connect the dots looking forward; you can only connect them looking backward. So you have to trust that the dots will somehow connect in your future. You have to trust in something — your gut, destiny, life, karma, whatever.” – Steve Jobs

Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met.
1. Burpees (100)
2. Squats (100)
3. Big Boy Sit-Ups (100)
4. Little Baby Arm Circles (100)
5. Imperial Walkers (100)
Headed over to the paved area for some other stuff

Thang 3
3. Stephen Colbert – Set standards worth having, yet hard to meet
“Of course, any standards worth having will be a challenge to meet. And most of the time, you will fall short. But what is nice about having your own set of standards is that from now on, you fill out your own report card.” – Stephen Colbert

Tabata 45/15 sec sets x 2 exercise each station
Equipment Exercises
Bench Bench Dips / Step-ups
15lb, 20lb bells Curls / Triceps Extension
Sand Bag OH Press / Squats
18 lb ball Overhead Toss / American Hammers
Slam ball Slam ball 180 / Press Out 0°, Angle 45°, Up 90°
Kettle Bags KB Swings / Bent over row
Coupon Grave Digger / Manmaker
Kettle Bags Skull crusher / obliques
10/12 lb bells Butterflies
Wall Balls to Wall (shoulder tap for EC) / Wall Sit
Battle Ropes Outside-In / Waves
Heavy Bag Dead lift

Ran outta clock for full second set and the Mary.

CoT
Preparing for today’s Q, I was thinking about my nieces who have just graduated from high school and I’m even heading to a grad party later today. It’s a time of commencement (end of something and start of something else). Life is really like that. In the pre-blast, I mentioned the quote from Conan O’Brien’s speech at Dartmouth, “Your path at 22 will not necessarily be your path at 32 or 42. One’s dream is constantly evolving, rising and falling, changing course.”

It’s important to realize that growth means we are ever shifting in our focus, goals, strategies and the demands of our time. Look forward to the changes and to those loved ones who need us to continually evolve to help in whatever ways are needed.

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