Eleven met ITG (In the Gloom) for a cold-ish morning under weight. Things got started w/ a combined warm-up and then two groups split : 8 w/ the Q for a ruck-workout and 3 traveled North for a 3 mile ruck-walk. This is what it kinda looked like:

WARM-UP
– SSH
– Shoulder Tap
– Mtn Climbers
– Break Dancers
Ruck On
– Abe Vagoda / OH Clap
– Mtn Man Pooper
– 2 Block ruck, then parties split

THANG ONE: THREE EXERCISE COUNT-DOWN
Rep count : 15,13,11 … 3,1
Exercises: Front Squat – Coupon sit up – Burpee (slick) run 50m to re-set

RUCK INTERMISSION

THANG 2: TEAM STEP-UPS
On a nearby retaining wall, ea. took a turn counting cadence on step-ups
– Return to AO

MARY
– Flutter kick
– Shoulder Taps
– Stump Jumpers

COT : Our minds have basically three components of thought – Instinct, Thinking and Emotion. So when we get under heavy pressure, sometimes our ability to think goes out the window and we rely on the remaining two components. When pilots come under pressure during an unusual situation, they are trained to focus on three things : Aviate, Navigate and Communicate… they use this as a ‘road map’ to guide their focus to the important tasks at hand. I challenged the guys to consider their own road map as something to draw focus on when facing pressure.
FWIW – although my pilot example contains verbs, my personal road map contains three adjectives that I see as a priority in my family and purpose – husband, father, rugby lock. This helps remind me who I am here to serve by priority and when all things are equal – my greatest strength is just to take on a role as work-horse to get a job done, move out of the spot light. You might even say F3 has a simple road map/outline of how this model works : Fitness, Fellowship, Faith – typically works best in that order. Men can go out and serve and help others beyond their own needs, but they might be more successful if they address their own needs first beginning w/ their own health and fitness; or so that may imply.

Great to see Fogger at Coffeeteria – although on the IR, all are welcome for Fellowship. /Kodak Out!