10 Pax, took the Daily Red Pill (DRP) this morning and got better for it.
The Pax: Squirrel, Roadhouse, Scout, CPT D, MadBum, Josey, Neo, Poacher, Jeb and Chitwood
The Scene: Crisp
Warm Up: Had to do it OYO before hand
The Thang: This was all about form. In the IronPax Challenge there was a lot of emphasis put on # of reps or time. Well, today it was about YOUR form for YOUR betterment. STANDARDS. So YHC named it As Many Correct Reps As Possible (AMCRAP).
Grab a coupon & Rifle Carry it back toward the SP.
Split into two groups. Josey wonderfully demonstrated the proper Merkin & Sit-Up form.
THE MERKIN MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND TRICEP MUSCLES. ON THE COMMAND, ‘GET SET’, ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. ON THE COMMAND ‘GO’, BEGIN THE MERKIN BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND. THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED.
THE WWII SIT-UP MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND ‘GET SET’, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. ON THE COMMAND, ‘GO’, BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND
Every Minute On the Minute (EMOM) called by one of the “graders”.
3 Blockees (Begins Rd & are done with EMOM timer)
20 Hand Release Release Merkins
40 Block Windshield Wipers
80 Jungle Boi Squats
40 Merkins — graders check form 1-2-2-3-4, etc
20 WWII Situps — graders check form. 1-2-2-3-4, etc
RIFLE CARRY your coupon around bleachers and back. When all pax are back….
Round 2: Repeato
YHC brought to the pax today a reminder of standards. In the recent IronPax Challenge I found myself competing for time or reps and throwing aside the form required. What did that do for me? Nothin’. I cheated myself and, honestly, by sacrificing form I could have injured myself more easily than doing it correctly. I’ve come to appreciate the accountability I get from the pax of F3 Sandhills. After all true accountability starts with a standard. Webster’s definition of Standard; (noun) a level of quality or attainment or (adjective) an idea or thing used as a measure, norm, or model. If a standard contains any subjective wiggle-room then it is Not a Standard.
Two examples of an objective and inarguable standard was today’s Merkin or Sit-up. The instructions were laid out (for those listening) explaining the movement. Josey demonstrated the proper form. Then you did it. There was no bargaining with the standard. You either met it or you didn’t and if you didn’t your partner/grader merely called out the same number over and over. 1-1-1-2-2-3-4 and so on.
We need to keep an eye on our standards and maintain them. Better yet, we need to build guard rails through our brothers to help us and to watch our blind spots. Today we focused on Merkins and Sit-up standards..but tomorrow the standard may be gaining weight or not observing the Sabbath or speeding or skipping my quiet time with God… We can make light of standards and laugh at our workouts but when I let my standards slip I find myself in a bad way.
So I ask you, my friends, to enforce the standard of the task at hand. Enforcement is an external force that applies a standard. A standard without enforcement is like a nail without a hammer. It avails nothing. Today’s workout required graders to measure their partner’s actual performance (no you didn’t lock your elbows out at the top. 1, 1, 1). We cannot hold ourselves accountable. We may be able to self-correct but it won’t work for a blind spot. A Blind Spot is a nail that needs a hammer, “no you didn’t squat all the way down. 1,1,1,2”.
Without enforcement I will lower my standards to meet my declining performance. Be that in my professional life, personal life, eating, drinking, tobacco, etc. That’s one of the reasons I love this band of brothers, F3 Sandhills, so you call me on it, with love. Why? So I can stop free-fall as early as possible and get back on track as quickly as possible. Yes. I said you have to enforce with love at the heart of it.
The words may come out sideways sometimes. You should judge or lord over or demean. We ensure our brothers are meeting the standards set before us.
Friends – I hold you to a standard and it’s centered in love for you…always love. Will you do the same for me?