Stairway to 7

AO: The Ridge

When: 03/21/2024

Number of Pax: 14

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Den Mother


Introduction

It was a cool 25 degrees, but the wind was non-existent. Perfect weather for what I had in store.

Warm-O-Rama

  • Motivators from 7
  • Good Mornings IC x 10
  • Imperial Walkers IC x 10
  • Abe Vigodas IC x 10
  • Arm Circles IC x 10 (front and back)

The Thang

Run to the east side of the hill with coupons

Thang 1: Stairway to 7 at the Hill

  • Base: 7 Burpees
  • 1/3: 14 Incline Merkins
  • 2/3: 21 Mountain Climbers (one each leg)
  • Top: 28 SSH
  • Back to Base

Thang 2 – Ladder Field Work

  • Run to top of hill for 5 Burpees after every station; rifle carry to next station after hill
  • 0 yards: 15 Shoulder Press
  • 10 yards: 15 Coupon Swings
  • 20 yards; 15 Derkins
  • 30 yards: 15 Lawn Mowers (15 each arm)
  • 20, 10, 0, 10, 20, 30, …

Thang 3 – DORA

  • Partner A:
  • 10 Abyss Merkins
  • 15 Dips Farmers Carry
  • 20 Calf Raises
  • Switched halfway to
  • 10 Curls
  • 15 Rows
  • 20 Squats
  • Partner B runs a half lap

 

Mary

  • Captain Thors to 6×24
  • Morties (Got down to 7)

Circle of Trust

I spoke about a recent podcast I listened to with Dr. Becky Kennedy. Link: https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000646851810

She spoke about healthy relationships parameters and I highlighted 3 concepts/takeaways:

Sturdiness

  • Sturdiness: an ability to be connected to yourself and to someone else at the same time
  • Know your values, what you need, be true to that, and at the same time connect to someone else who has different wants/needs/values

Parents Jobs

  • 2 jobs: one is boundaries, the other is empathy and validation
  •   Boundaries: things we tell people we will do and they require the other person to do nothing. Don’t confuse boundaries with making requests.
  •     Empathy/validation: seeing someone else’s feelings and experiences as real. May not agree with them, or condone the behavior, but the feelings themselves you need to connect to.
  • “Rules without relationship lead to rebellion”
  • Kids ask “am I real and am I safe?”
  • Feelings don’t have markers that we can see
  • Feelings without skills come up as bad behavior
  • We end up punishing behavior, but the behavior was just a sign of the lack of skill
  • Control and trust are opposites. I only control what I don’t trust.
  • “I believe you”

“Get good at repair”

So what is repair? Repair is the act of going back to a moment of disconnection, taking responsibility for your behavior, and acknowledging the impact it had on another. And I want to differentiate a repair from an apology. Because when an apology often looks to shut a conversation down—“Hey, I’m sorry I yelled. Can we move on now?”—a good repair opens one up. And if you think about what it means to get good at repair, there’s so much baked in realism and hope and possibility.

Naked Man Moleskin

We had a great group today and everyone pushed hard. So much so that Tweety had to remind the Pax to modify as necessary so they don’t pass out or have a heart attack.

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