AO: The Ridge
When: 04/03/2025
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Celler Dweller
Introduction
Embrace The Suck!
Today’s beatdown was all about grit, teamwork, and pushing your limits with a solid combo of coupon work and hill sprints. We’ve got two teams, one crushing the hill, the other pumping iron at the bottom. Then we flip it. Rinse and repeat.
Warm-O-Rama
Warm-O-Rama x10
1. Good Mornings
2. Tie Fighters
3. Imperial Walkers
4. Michael Phelps
The Thang
We start with a Rifle Carry from the parking lot to the hill to get uncomfortable right out the gate.
At the hill, it’s time to get after it:
Top of the hill: Sprint like someone’s chasing you. Drop and give 10 Merkins at the top
Bottom of the hill: It’s you vs. the coupon. Push through a relentless AMRAP—chest, back, arms, shoulders, legs.
Bottom – Coupon Hill Exercises – AMRAP
1. Chest 1 = Chest Press
2. Biceps 1 = Curls
3. Back = Bent Over Rows
4. Shoulders 1 = OHPs
5. Triceps 2 = Overhead Tricep Extensions
6. Legs = Coupon Squats
7. Bicep 2 = Coupon Hammer Curls
8. Tricep 2 = Skull Crushers
9. Shoulders 2 = Lion Kings
10. Chest 2 = Coupon Pullovers
Circle of Trust
COT – My Top 5 Lessons Learned – Can’t Hurt Me by David Goggins
This morning’s COT was inspired by one of my personal heroes—David Goggins. He’s a former Navy SEAL, Army Ranger, Air Force Tactical Controller, ultra-endurance athlete, and once held the world record for pull-ups in 24 hours (4,030). His life has been a story of overcoming—poverty, abuse, racism, obesity, learning disabilities and choosing the hard path to become something greater.
Here are 5 key takeaways from his book Can’t Hurt Me that really hit home:
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The 40% Rule – When you think you’re done, you’re only at 40%. There’s always more in the tank—dig deeper.
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Callous the Mind – Just like hands toughen with hard work, so does the mind. Seek discomfort.
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The Cookie Jar – A mental stash of your hardest wins. When life hits, reach in and remember what you’ve already survived.
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Accountability Mirror – Be brutally honest. Write your goals. Face them daily. Own your weaknesses and choose to grow.
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Embrace the Suck – Suffering is part of the process. You can suffer and grow, or suffer and quit. One leads to strength. The other to regret.
Pain is part of the path. But so is power. Stay hard.
COT References
You Tube Vidoes Played During Plank
David Goggins Secret to Waking Up Motivated
https://www.youtube.com/watch?v=qkpaf4fyXyI&list=PLJcj97_SfLcbVqsI3GOLXdFZHRdjiRKmf&index=8
THE 4 MINUTE SPEECH THAT WILL CHANGE YOUR LIFE | David Goggins (2021)
https://www.youtube.com/watch?v=JV8mIfjwPeM&list=PLJcj97_SfLcbVqsI3GOLXdFZHRdjiRKmf&index=4
Amazon Book
Can’t Hurt Me: Master Your Mind and Defy the Odds
Audible Version – Read by Goggins with Podcast Type Summary After Each Chapter
https://www.audible.com/pd/Cant-Hurt-Me-Audiobook/B07KKMNZCH
Naked Man Moleskin
Appreciate everyone who showed up and crushed it this morning!
Big shoutout to Corner Kick for having my 6 and offering solid Q guidance before we kicked things off.
Foundation brought the heat with some killer coffee. Much appreciated, brother.
Thanks to all the HIMs who dropped feedback and shared thoughts in the AAR. Always looking to sharpen the Q game and bring my best to the gloom.