Accountability Monday

Accountability Monday

With my enthusiasm for 2021 having worn off, but my desire for mental and physical health still in tact, YHC tried to think of ways to stay “on track” as a new week kicked off.

For me, one of the most important F3 concepts I have picked up in the last couple years is that of “guardrails.”  If we make commitments to each other ahead of time, we won’t slide off the road later when we suddenly don’t feel like it anymore.  With my commitment to Q Firestarter this morning, YHC hit a guardrail I’m very thankful for it.

This morning’s partner exercises were my way of bringing the accountability concept to the workout and I encourage everyone: sign up for Qs, take challenges with each other, either over time or even within a workout.

Accountability doesn’t mean 6 posts a week, 52 weeks a year.  That is more like perfection, which YHC has never been very good at.  But if you put guardrails in the right places in your life, hitting your long-term goals gets a lot easier when you stay on track and don’t end up in the ditch.

The Thang.

Warm up with a 3-4 minute Mosey and circle up for 20 SSH, 15 IW, 15 merkins, 10 low slow squats.

Run to the rock pile up the hill and partner up with a PAX who will push you, someone of equal to better speed and endurance.  Run with your partner, comfortably down the hill, uncomfortably back up. It’s about a half mile round trip.

Round 1: group one runs while group two lifts.  Exercises are 10 reps of curls, presses and tricep extensions, repeated until group 1 gets back.

Round 2: same thing but the exercises are 10 romanian deadlifts and 10 thrusters.

Mosey back down to the “half wall” in back of shopping center.  Partner up with different partners. P1 does five wall clinmbs while P2 holds a 6 inch plank.  Repeat four times.

From here, the arms and chestal region were feeling a little smoked so numerous rounds of merkins were in order.  Typically civilian count to 10 or 20.  I’m thinking we got 6 sets in on the way back and in between other stuff.

Mary: 20 flutters, 20 dollies, 20 LBCs, run the stairs and then 20 H2H.

Mosey back to the fountains and with time remaining: 10 dips IC, 10 jump ups OYO, 10 dips IC, 5 jumps OYO, 10 gas pumpers, IC.  Done.

Moleskin: Great to see this Monday bootcamp take off and maintain good numbers.  Thanks Teddy and Wingman for your leadership and great job to all the PAX who are consistently posting here.

Announcements: Big Tuna turns “respectable” aka 50 with a Q at Bushwood tomorrow.  Congrats Big T!