AO: The Ridge
When: 06/03/2022
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
Internal alarm clock had me up early so might as well get some EC in. As I rolled up on The Ridge I thought their might be another crazy PAX their to EC but it was just the port-a-potty empty truck. So I headed out for a quick 2.7 mile ruck on a gorgeous high 50 degree morning. As I rolled back in the PAX were prepping & the mumble chatter was flowing. Great to meet Gisele who was back out for his 2nd beatdown. Once Choco Taco finally got my blue tooth working we were off to work…
Warm-O-Rama
Warm O Rama:
- 10 Tappy Taps (IC)
- 15 SSH (IC)
- 10 Arm Circles (F&B) (IC)
- 10 Mountain Man Poopers
The Thang
Warm O Rama:
- 10 Tappy Taps (IC)
- 15 SSH (IC)
- 10 Arm Circles (F&B) (IC)
- 10 Mountain Man Poopers
Thang 1: TABATA GO
- Perform the below exercise rotation w/ each exercise lasting 25 seconds w/ 5 second rest in between. Then run out towards the (b)Ridge for 20 seconds then quick 20 second rest, repeat TABATA exercises & keep moving towards the bridge. We completed 4 rotations then executed 20 Squats in front of the bridge, bear crawl over, 20 Squats, & mosey back over the bridge. Completed 2 more rotations of on our way back to the flags. TABATA exercises listed below.
- High Knees
- Merkins
- Flutter Kicks
- Mountain climbers
- Burpees
- Grady Corn
- Run
- Rest
Mary:
- Completed 4 sets of the following rotation below which were Ali’s favorite core exercises:
- Freddie Mercury – 10 IC
- Leg Lifts – 15 single count
Circle of Trust
Count-A-Rama: 7
Name-A-Rama: Gisele still referring to himself as an FNG:)
Announcements: Werk Force Tonight!!!!!!!!!!!!!
Prayers: Silent
Naked Man Moleskin
CoT:
Muhammad Ali passed away June 3rd 2016. He was a polarizing figure but unquestionable was a great disruptor to the status quo. He represented so many leadership attributes but I recently read an article on him that highlighted these: “humility w/ good intentions” CANDOR (I know right, surprising, but while some considered him cocky he was also always willing to admit when he was wrong & be accountable); “uncompromising when it came to living/upholding his values” CONSISTENCY lost his title & stripped of millions when he refused to fight in Vietnam b/c of his belief in compassion; “unshakeable in his faith & belief system” COMMITMENT; “mountainous COURAGE” despite the obstacles he faced especially around civil rights; “resilience” champions are made from something they have deep inside them desire/dream/vision, the will must be stronger than the skill; “self-control” CONTENTMENT rejected wrong desires & doing what is right with emotions to address constructively vs. breaking down; “selfless” elicit happiness by helping others. I would challenge you to 2 things: do not be afraid to disrupt the status quo but do it with the right leadership virtues in mind. AYE!
Dear lord, thank you for this opportunity to wake up early in the gloom & experience your greatness. We are humbled for the opportunity you give us every day to be in your glory & serve you as leaders in our communities. Watch over those in our spoken prayers as well as those that are in our hearts that are not as fortunate as many of us & give them healing & strength in their struggles. In your name we pray. Amen!