AO: The Ridge
When: 06/04/2022
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Burnt Ends
Introduction
Nice, mild morning. Weather was good. The gnats were out in full force.
Warm-O-Rama
Good Mornings, (10)
Tappy Taps, (10)
Abe Vigodas, (10)
Mosey Lap, with high knees, butt kickers, and shuffle
Motivators from (6),
Imperial Squat Walkers, (10)
Shoulder Circles, (10) forward (10) backward
The Thang
Headed out to the field with coupons for Ladders. Each station was 20 yards apart.
Ladder
Station 1 – Set #1 – Ladder Up
- 20 Overhead Press
- 20 Goblet Squats
- Murder Bunnies to Station 2
Station 2 – Set #1 – Ladder Up
- 20 Bench Press
- 20 WWI Sit-ups
- Rifle Carry to Station 3
Station 3 – Set #1 – Ladder Up
- 20 Curls
- 40 Jump ropes
- Murder Bunnies to Station 4
Station 4 – Set #1 – Ladder Up
- 20 Dips (using Coupon)
- 20 Bobby Hurley’s
- Run to Station #1 and back to Station #4
- Start Set #2 – Ladder Down
Station 4 – Set #2 Ladder Down
- 20 Skull Crushers
- 20 Grady Corns
- Rifle Carry to Station 3
Station 3 – Set #2 Ladder Down
- 20 Bent Over Rows
- 40 Jump Ropes
- Murder Bunnies to Station 2
Station 2 – Set #2 Ladder Down
- 20 Thrusters
- 20 LBCs
- Rifle Carry to Station 1
Station 1 – Set #2 Ladder Down
- 20 Incline Merkins (Using Coupon)
- 20 Leg Lifts
- Run to Station #4 and back to Station #1
- Start Set #1 – Ladder Up
Finished at the Flags for Mary. Included Motivations from 6, Imperial Squat Walkers to 15, X-factors, then focused on stretching until 7:30.
Circle of Trust
It’s not easy getting up at 4:15 during the work week and on Saturday’s. It takes commitment and commitment will be the focus of my COT.
- Definition of Commitment: the attitude of someone who works very hard to do or support something
- Three steps to consider when making a Commitment:
- Prioritize: Commitment takes time and effort. If we don’t prioritize these two things, we will always struggle to keep meaningful commitments.
- Be Proactive: Commitment isn’t a passive process. We need to be proactive in our commitments. This means giving more effort than what is expected.
- Right Attitude: So much about how we approach life has to do with the attitude we hold. The more positive an attitude we take the more energy and enthusiasm we give.
Naked Man Moleskin
A few quotes reflecting on Commitment:
- Motivation is what gets you started. Commitment is what keeps you going.
- Stay focused on your goals and ignore any distractions
- Commitment is an act, not a word.
- Vince Lombardi – Most people fail, not because of lack of desire, but, because of lack of commitment