11/14/2021 - The Outpost - Field Goals & Goose $#!T
AO: The Outpost
When: 11/14/2021
PAX:
Number of Pax: 9
Pax Names: Bob Ross, Crabgrass, HH Gregg, Laimbeer, Powderpuff, Tang, Thumb Drive, Toadstool,
DR Names:
Number of FNGS:
FNG Names:
QIC: Blues Clues
Introduction
Laimbeer asked for someone to run with and we geared up for an EC 10 miler at 5:15am…we were nice and warmed up for Field Goals and Goose $#!T ahead…
Warm-O-Rama
SSH
Tappy Taps
Arm Circles
Lateral and Forward Finkle Swings (Find a Tree)
Teresa Stretches (IT Band, Piriformis, Hamstring, Runner’s Stretch, Butterfly)
The Thang
Thang #1 (Sandbag Waterfall)
PAX lined up in horizontal line in parking lot. First PAX is the timer to start who runs 40 yards and back with 40lb sand bag while other PAX do continuous Coupon Exercises. Once first PAX returns, he hands off sandbag to next PAX in line and he becomes the next timer until her returns. Rinse and Repeat all the way down the line. Exercises:
- Curls
- OH Press
- Curls
- Bent Over Row
- Curls
Mosey to large, 100 yard field West of OP Flags.
Thang #2 (Goose $#!T Shuffle)
PAX lined up in horizontal line. Run 5 yards, do 5 Hand Release Merkins. Run another 5 yards, do 10 Hand Release Merkins. Ascending Hand Release Merkins all the way past 100 yard marker. Modify as needed.
Return back 100 yards with 10 Yard Lunge Walks + 5 Squats, 10 Yard Lunge Walks + 5 Squats, until past the 100 yard marker. Modify as needed.
Mosey to practice football field…
Thang #3 (Four Corner Field Goals)
PAX split up in pairs for 4 corners 40 yards apart.
- 10 Squats at each corner
- 20 Merkins at each corner
- 30 Big Boy Situps at each corner
- 40 Mountain Climbers at each corner (ran out of time for this one)
Once complete, we lined up for “chip shot” field goals from the 3-yard line! If the PAX made it, we kept a low count exercise in tact. If the PAX missed, we doubled the exercise. I.E. 5 Merkins if made, 10 Merkins if missed, etc.
1 of 9 PAX made the “chip shot”. Alright.
Circle of Trust
Go ahead and Google the “Plateau of Latent Potential”.
This is on of my favorite graphs around and it has to do with goals and habits.
Most people think when they go after a goal, the progress is linear. The truth is it takes time to develop the right habits that actually propel ourselves to a point of break thru or success in attaining this goal.
As a result, most people quit when they do NOT see immediate success.
However, if we can establish the right positive habit transfer on a daily basis, over time, we can and will reach that break thru.
It’s like kicking the Field Goals today gentlemen, most of us do NOT do that on a regular basis. As we saw the results, 1 of 9 which is totally bad real. However, I bet if every one of us practiced kicking field goals at 5:15am every day for a month or so, we would do MUCH better. Because our daily habits determine what we improve on.
Point is, stick with whatever it is you’re working toward, make positive and healthy choices and…over time…the break thru will come.
Thanks for coming out today gentleman. We all know this daily positive habit transfer only gets amplified when we do it together too. Iron Sharpens Iron.
Prayers.
Naked Man Moleskin
Goose $#!T is Plant-Based…it’s good for you.