October 6, 2026 · Patrick Cummings
Get Outside & Out of Breath
The third piece of the 3-1-1 Protocol: one day a week, get outside and get out of breath. Why soft fascination and a little nature deficit go a long way.
Here at CrossFit Harpoon, we have a simple prescription for your fitness. We call it the 3-1-1 Protocol:
- 3 days a week, come into the gym for a workout
- 1 day a week, sneak a workout in at home
- 1 day a week, get outside and get out of breath
That last one is the one most people skip. It's also the one that pays you back the most.
In this video from Chasing Excellence (Apple Podcasts | Spotify | Substack), Patrick rucks up Mount A, talking about the value of the 3-1-1, soft fascination, and the nature deficit disorder so many of us struggle with.