10-14-25

🔥 Happy 37th Birthday Coach! 🔥
Theme: 3️⃣ rounds • 7️⃣ exercises • 7️⃣ minutes each • 3️⃣7️⃣ sec rest between rounds
Work:Rest: 45s on / 15s off

🏋️ Warm-Up (2 Rounds)

• Pogo Hops — 30s

• Large Arm Circles (both directions) — 20s

• Small Arm Circles (switch @10s) — 20s

• Standing Overhead Stretch — 20s

• Quad Stretch — 30s (15s each)

• Standing Toe Touch — 20s

• Splits Center — 20s

• Splits Right & Left — 30s (15s each)

• Deep Lunge — 30s (15s each)

• S Stretch — 30s

• Walking Lunge — 20s

• Body Squats — 15s

• Jumping Squats — 15s

💧 Break for water

💪 Main 3-7 Workout

3 Rounds — 7 Exercises — 7 Min Rounds — 37s Rest Between
(45s work / 15s transition)
1️⃣ Walking Lunge
2️⃣ Jump Squat
3️⃣ Reverse Crunches
4️⃣ Push-Ups
5️⃣ Walkout Plank → Push-Up
6️⃣ Burpee + Push-Up
7️⃣ Stance & Motion (go live speed 🔥)
💧 37s rest, then repeat

🧠 Mental Model 1: Survivorship Bias

Definition:
Focusing only on the “winners” and ignoring those who failed — leading to false lessons about what actually works.

2 Misconceptions:
1️⃣ “If I copy what champions do, I’ll succeed too.” (Ignores hidden advantages or luck.)
2️⃣ “Failure means I’m not working hard enough.” (Sometimes the method itself is flawed, not the effort.)

Wrestling Reality:
A wrestler might try mimicking a world champion’s low single without considering their build or timing. The move works for them because of their unique frame and pace — not just the technique. Learn from both what didn’t work for others as much as what did.

🧠 Mental Model 2: Systematic Abandonment

Definition:
Growth means regularly dropping what no longer serves you. What got you here won’t get you there.

2 Misconceptions:
1️⃣ “If it worked before, it’ll always work.”
2️⃣ “Quitting a habit means I failed.”

Wrestling Reality:
That double-leg you loved in middle school? Might not hit in varsity anymore. Adapt your setups, timing, or trade it for a better chain. Leveling up often means letting go.

🤼‍♂️ Technique Block (20 mins total)

• 10 min: Arm Drags & Slide-Bys — emphasize contact, closing distance, locking the leg.

• 10 min: Duck-Unders — fix your footwork; if it looks like your slide-by, adjust your entry or level change.

🧠 Mental Model 3: Teach to Learn

Definition:
Explaining what you know deepens understanding — teaching sharpens the teacher.

2 Misconceptions:
1️⃣ “I need to be an expert to teach.”
2️⃣ “Teaching only helps the student.”

Wrestling Reality:
When a senior shows a freshman a proper sprawl or tie-up, they’re also solidifying their own muscle memory. Coaching your partner is studying in disguise.

🥇 Finisher (if time allows)

🔥 Flamingo Fighting — 1-Leg Battle Royale 🔥
Stay balanced, stay laughing, stay dangerous.

🎂 37 years strong.
Study the misses, cut the dead weight, pass the knowledge forward.
That’s how you outlast trends — and build a legacy.