Warm-O-Rama:

• Motivators x 8
• Don Quixotes x 10
• Imperial Walkers x 15
• Abe Vigoda f/b x 10
• Daisy Picker x 10

Mosey up to top of Circle Ave and then get to elementary school lot

Team Work:

• Step Ups x 10 each leg
• Plank Walk up x 20
• Merkins x 20
• Single Leg Glute Bridges x 10 each leg
• Mountain Climbers x 20

Partner Work: Bear Crawl 1,2,3

Partner up, perform 100 Merkins, 200 LBCs, and 300 Squats as a team. While Partner 1 is doing the 1-2-3, Partner 2 Bear Crawls across the lot, and Crawl Bear back, then flip flop until all Merkins, LBCs, and Squats are complete.

• 100 Merkins
• 200 LBC
• 300 Squats (DNF)

Pre-Work Review:

5 Proven Methods For Gaining Self Discipline

https://www.sigmaassessmentsystems.com/wp-content/uploads/2019/07/Leadership-Series-Self-Discipline.pdf

Count O’Rama & Coffeteria at Kribi

11 Pax discussed what it means to have self-discipline, how it’s best maintained and what we need to do to achieve it. Pre-work reading ahead was focused on the methods and approaches to gaining self-discipline (work focused article, but convo was clearly not about the office).

Key Takeaways:

• Important to have a system, not just tasks or ideas
• Minimizing distractions is crucial to getting results
• Sabbath (real weekly break) time allows for regeneration, mindfulness, spiritual growth, family time and reflection
• Breaks also allow for recharge, recovery and reflection – data shows more results
• As mentioned David Goggin’s new book, Never Finished – Unshackle Your Mind and Win the War Within as great inspiration if you need a kick in the ass
• Discussions led to/with scientific data on rats (importance of hope and support)
• If you’re not achieving, forgive yourself, recommit and get after it!
• Depressed Rats Fail Fast!