Choose You Own Adventure

AO: The Ridge

When: 02/17/2024

Number of Pax: 11

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly


Introduction

Mother Nature reminded us of her power this morning as I walked outside in below 0 wind chill temps after a week of warmer weather. After some grumbling from the PAX on conditions we quickly got to work.

Warm-O-Rama

WARM UP

  • Jog in place while go through: disclaimer, mission, principles, & credo
  • SSH – 10 IC
  • Imperial Walkers – 10 IC
  • Good Mornings – 10 IC
  • Michael Phelps – 10 IC
  • Goof Balls – 10 IC

The Thang

THANG 1 – Choose Your Own Adventure

  • Distance Runners (5 miles)
    • Run 4 laps at 80% of race pace (each lap is 1.25 miles)
  • Interval Runners (2.5 miles)
    • Complete the following 10 coupon exercises of 20 reps each while runners run their 1st lap
      • Shoulder Press, Dips, Squats, Chest Press, Curls, Rocky Balboa, Skull Crushers, Bent Over Row, Bulgarian Split Squat (10 each leg), & Luv Sacs (10 each side).
    • When distance runners get back everyone runs the 1.25-mile loop. Upon return the interval runners stay & pick back up where they left off on coupon exercises, rinse & repeat.
    • When distance runners get back after their 3rd lap everyone runs the 1.25-mile loop to close out
  • Finish with a cool down lap.

 

 

MARY (5 mins)

  • Complete the following 2 exercises working from 12, to 10, to 8, to 6, to 4 each round
    • LBC’s
    • American Hammers

 

Circle of Trust

Count – 11 all made it back

AAR – good mix for runners & coupon guys

Announcements – Polar plunge, might as well sign up as it will be 30 degrees warmer than this

Name A Rama – All accounted for

Prayers – PAX going through life, The Worm & his family for their loss

Naked Man Moleskin

CoT

  • Tomorrow would have been my father’s 76th He passed away from a sudden & unexpected illness 29 years ago when I was 17 years old.  I am still reminded of him every day.  As I approach some major milestones in my life next year I am reflective of the time taken for granted while he was here.  The time to embrace his teachings, to tell him how much I loved him, to seek his advice to when I would become a man.  On the other side of that I am reminded of the things he installed in me I never knew were happening at those times.  Teaching me to embrace the hard things, be accountable to my mistakes, use your manners, be a gentleman.  All these things I strive to teach my boys as they become men knowing that tomorrow is never guaranteed.
  • It also is a reminder that I should surround myself with men who will be there to help guide/influence my boys while I am here or if I am gone, something I did not have when my father passed. I recently have been reading a book called “Raising a Modern Day Knight” and this was a section at the end of one of the chapters, “If you are serious about moving your son to manhood, begin asking your Sky Q to lead you to a small community of men.  Seek out a group of men who will band together with you in adventure.  Form a community. Install ideals in your boys, create ceremonies, & help initiate them into manhood.”  My call men is don’t do life alone surround yourself & those closest to you that will be there for your loved ones when you are gone.

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