AO: The Wood
When: 02/28/2024
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Millville
Introduction
Blustery morning on Mt. Wood. Spikehorn checked out the conditions of the hill and gave it a thumbs up. Had an alternate plan to move DORA to the pavilion but didn’t need to.
Warm-O-Rama
- Quick feet and hit
- coupon mosey to top of the hill
- 10 thrusters
- mosey down to demonstate exercises in DORA
- rowers
- shakiras
- american hammers
- love sacks
The Thang
Ab blaster DORA on Mt Wood
At the bottom of the hill (Partner 1):
– 150 rowers
– 60 Shakira’s (4ct)
– 100 American hammers with coupon (4ct)
– 120 love sacks
At the top of the hill (partner 2):
– sprint up hill
– 10 thrusters
– Sprint down
Mary:
– 1 minute Low plank
– 15 Leg lifts
– Rinse and repeat until 6
Circle of Trust
When you are on Q you control the SUCK. I take this opportunity to plan workouts that target the weak points of my fitness (abdominal exercises, burpees, squats/legs). For this reason I am rarely the 12 at my own Q. Often the things we avoid are the things we need to be doing to break stagnation and move towards growth. We tend to run negative scripts to justify our avoidance. Replace these negative scripts with positive ones.
Change “I’m not a runner” to “I’m learning to control my breathing and building endurance”
Change ”I’m not built for a 6-pack, beach body” to “I’m strengthening my core to achieve stability and a more balanced fitness”
Change “I’m not good at this or that” to “I’m putting in the work so I can be great at this.”
Naked Man Moleskin
Shout out to the PAX who had my 6 when I forgot to put out the pre-blast. Candor was well received and came from a good place.