AO: The Ridge
When: 04/21/2023
Number of Pax: 19
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Den Mother
Introduction
I arrived early to setup coffee and the cones for the work I had planned in the field. I called a last minute audible and decided to not use the field, switching things up a bit. There were about 10 PAX coming in from EC as I was getting to the flags.
Temps were a bit cooler than the day prior, but I knew once we got moving they wouldn’t be a factor.
Warm-O-Rama
- Motivators from 7
- Abe Vigodas IC x 10
- Imperial Walkers IC x 10
- Good Mornings IC x 10
- Arm Circles IC x 10 (forward and backward)
The Thang
- Thang 1 – Tag!
- PAX made a circle with their coupons, forming a ring
- Everyone starts bearcrawling and trying to tag another PAX’s hand
- If you get tagged, you run outside the ring, do 3 burpees, and come back in
- We did another round but while crab walking and with 10 squats as the penalty when tagged
- Thang 2 – Champaign Run to the T in the path by the hill
- Two lines, with the lead PAX falling off for 5 merkins
- Thang 3 – DORA at the Hill
- Partner A: BLIMPS x 10 on repeat
- Partner B: Run up the north side of the hill, go all the way along the spine of the hill (top end on the south side), then run down the east side of the hill to the trail and back to partner
- Thang 4 – Champaign Run to the flags
- Two lines, with the lead PAX falling off for 3 burpees
- Thang 5 – Alphabet Soup
- Q asks random PAX for a letter (e.g. “Third letter of your dog’s name?”), with the letter correlating to a key with prescribed movements and rep counts which are then done in cadence as a group
- Mary
- Big Boys IC x 20
- LBCs IC x 20
- Hold high plank until 0600
Circle of Trust
I spoke about two concepts I learned from a book I recently finished. The book is called Outlive by Peter Attia and I highly recommend it.
The first concept is a Life Calendar that has dots that represent weeks on it. The dots are grouped into blocks of 52, each of those representing a year. The idea behind it is you determine when you think your life will end (80, 90, 95 years…) to scope out the total amount of “dots” you have in your life. Then you color in the dots for the weeks and years you have already lived. You begin to get a picture of the time that has passed in your life, as well as the time you have left. You can also mark important dates in the future, such as the day your children will start college. In this example, you can know see the limited time you have left until your child presumably leaves your house. This is a great way to get you to focus on just how precious time is, and reflect as you color in dots as the weeks go by.
The second concept is framing. Next time you are in a contentious moment with someone, your child for example, picture yourself as an 80 year old. That older you can time travel and spend time with your child again, but it is in this exact moment of contentiousness. How would you behave differently knowing this? The concept can be applied to anyone – your wife, a friend, a coworker, etc.
Naked Man Moleskin
Given the last minute decision to modify my plans, I was happy with how this beatdown went. There was a lot of different thangs crammed in, but I think that helped to keep things fresh, and miserable, throughout.