Q: H2O
PAX: Trike (17/100), Squid (Ryan Smith), Quick Release (133/175), Saints (130/135), Floaties (75/100), H2O, Yard Dog, Pebbles
FNGs: 1 Pebbles
COUNT: 7
CONDITIONS: Cool & Clear 43
WARMUP:
Motivators from 7
LBACs x 20
Pickled Chinook x 10
Moroccan Night Clubs x 10
Arm Pretzels x 10
THE THANG:
Dora 1
Partner Up. Partners choose either Option A or Option B.
A. Run 2 Laps, 50-Squats each round.
B. Run 100 steps, Walk 100 steps, 25-Squats each round.
Dora 2
Choose a different partner.
Crab Walk down to Park stage and then Bear Crawl back up to top. Modify as necessary.
Partner does Exercise of Choice.
MARY:
🔥 🔥 🔥 🔥 🔥 🔥
🔥 Circle of Fire 🔥
🔥 🔥 🔥 🔥 🔥 🔥
ANNOUNCEMENTS:
Contact QR for more information on announcements, please.
COT:
“Come-Down”
The Q described two challenging goals that he recently achieved, giving an analogy of climbing to the mountain top to achieving those goals but also about his decent afterwards; his realization of his own mix of pride and mental health/battle with “come-down”. Once this “come-down” experience was recognized it was quickly normalized instead of being pathologized. To normalize something means to recognize it as a normal, understandable human experience, not necessarily a sign of illness or something wrong.
Extra Credit
1. Psychological Recovery and Processing
After a big win, the mind often takes longer to settle than the body.
– Emotional decompression: High-stakes events come with adrenaline, focus, and stress. Afterward, athletes often feel a “come-down” — a mix of pride, exhaustion, and even sadness (called post-achievement blues).
– Reflection and gratitude: Many athletes intentionally pause to appreciate the journey, the people who helped, and their own effort. Some journal or talk with coaches/therapists to process what just happened.
– Avoiding identity collapse: Elite performers often tie their identity to achievement. Good sports psychologists help them shift focus fromwhat they achieved to who they are beyond sport.
1. Physical Recovery
The body needs structured recovery to rebuild and reset.
– Rest and sleep: Immediately after, many prioritize unstructured rest — extra sleep, gentle movement, massages, etc.
– Active recovery: Low-intensity activities (like walking, swimming, yoga) maintain circulation without strain.
– Nutrition: Refueling with proper hydration, proteins, and micronutrients helps repair muscles and stabilize energy and mood.
– Medical check-ins: For endurance or contact athletes, post-event screenings address injuries or hidden fatigue markers.
1. Resetting Goals and Direction
After a major win, motivation can dip if there’s no clear “next step.”
– Short-term goals: Small, meaningful goals (like skill refinement, recovery benchmarks, or mentoring others) keep progress steady.
– Long-term vision: Some athletes take a step back to reassess — deciding whether to push for another season, pivot focus, or expand into other life domains.
– Reconnecting with purpose: Great coaches help athletes link their next goals to their core values — not just performance outcomes.
1. Social and Community Aspects
Celebration and support are crucial.
– Celebration rituals: Sharing success with teammates, family, or communities reinforces belonging and joy.
– Public vs. private balance: Some athletes thrive in the spotlight; others prefer a quiet retreat to recharge.
– Giving back: Many channel momentum into community work, coaching, or advocacy — transforming achievement into broader impact.
1. Managing the “Post-High”
It’s very normal to feel a bit lost after a huge achievement.
– Post-race depression or post-championship dip happens because the brain misses the structure and dopamine of preparation.
– The key is to normalize this, not pathologize it — and build routines that nurture meaning and recovery.