Fight Right at the Combine

Fight Right at the Combine

QIC

Deliverance

AO

The Combine

PAX

• Abe Froman
• Brick
• Buttermaker
• DeepSeek
• Deliverance
• Malört
• McFeely
• Päntsdrunk
• Restore
• Rossy
• Shiplap
• Time Machine
• Webelos

Workout

F3 The Combine – 11/03/25 Fight Right
Parking lot across from Kribi Coffee, Forest Park
5:30 – 6:00

Q: Deliverance


Post-beatdown coffee + discussion inside Kribi

Theme: From John Gottman’s ‘Fight Right’ — healthy relationships thrive on a 5:1 ratio of positive to negative interactions. Every high-five, compliment, and shared rep today is one of those five positives. We’re not just training the body — we’re training the habit of turning toward.
Warm-Up (5 min)
– Side Straddle Hops × 20
– Abe Vigodas × 10 each way
Old Mans
Rossy
Every partnership — at home or in the gloom — thrives when we turn toward. Every shared rep and word of encouragement counts toward your 5:1.

Partner Beatdown (25 min total)
Partners complete 50 total reps of each movement together. After each 50, offer one genuine compliment to your partner — then run one lap around the Kribi block (Madison → Circle → Brown → Hannah → back to start).
– Partner Sit-Ups + High-Five × 50
– Partner Merkins + Low Five × 50
– Partner Squats with Rotation × 50 (facing, hold opposite hands and rotate open to opposite sides)
– Broad Jump Burpees (side-by-side) × 50
– Burpee Up-and-Over × 50 (one holds plank while other hops over, burpee, hops back, switch)
– Partner Squat + Row × 50 (face each other, interlock hands; one squats while other rows)
– Partner Skater Squats × 50 (interlocked hands, drive rear knee down, balance on one foot)
– Plank Up-Downs × 50 (one holds plank while other places hands on ground and partner’s back; switch)

Mary 
– Heels to Heaven × 15
– LBCs × 20
End with partner stretch and one final high-five and hug — your last turn toward.

COT The last day I saw saw my former fiancé after we split we talked for a few hours and held hands and I thought there was a path to getting the relationship back after almost 11 years. Later that day she sent me the Fight Right book that she got from the library. We never saw each other again on purpose. When we last talked months later she said she hadn’t opened the book because she was reading fiction. She was a super avoider and I was a validator who liked to jump in and fix things and our conflict styles just didn’t match in the end. Fight Right changed the way I approached every relationship I was involved in this year. 

Coffee & Conversation (6:00–6:30 AM)
Topic: Fight Right — Turning Toward, Not Away

Conversation Starters — “Why We Fight the Way We Fight” (Part I)
Where do you think your beliefs about conflict come from?
— What did you see modeled growing up — did people raise voices, go silent, or solve things calmly?
When you feel tension with someone, do you tend to raise your energy (like Tyler) or pull back (like Noah)?
— How has that style worked for or against you in past relationships?
Which conflict style do you most identify with — Avoidant, Validating, or Volatile?
— And how does your default style mesh with people you’re closest to?
Have you ever confused someone’s style of conflict with their care for you?
— Like Tyler seeing Noah’s withdrawal as coldness, or Noah seeing Tyler’s emotion as attack?
What would it look like to “fight right” in your own life — to bring more awareness and compassion to conflict instead of avoidance or escalation?
Playlist – Fight Right: Songs About Struggle & Endurance

 

F3 The Combine – Fight Right Playlist (Americana / Struggle & Endurance)

1. Shake the Frost (Live) – Tyler Childers – 2:55

2. Something More Than Free – Jason Isbell – 3:31

3. Can’t Let Go – Lucinda Williams – 3:29

4. I Won’t Back Down – Johnny Cash – 2:08

5. The Righteous Path – Drive-By Truckers – 4:14

6. Daddy Worked the Pole – Chuck Mead – 3:31

7. Ol’ Familiar Burn – Hoover & Harley and The Boys – 3:38

8. It Gets Easier – Jason Isbell and the 400 Unit – 3:47

9. Hold On – Alabama Shakes – 3:46

10. Lonely Boy (feat. The Stalwarts) – Chuck Mead – 4:16

Total runtime: 35 minutes
Tone arc: Grit → Perseverance → Reflection → Connection