AO: The Ridge
When: 02/04/2023
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dear Abby
Introduction
Temp was cold but with very little wind. Got to the AO eary to check on condition of the field and path (both were in goos shape) and set up cones out in the field. I knoocked out 5 minutes of plank as PAX began to show up to get me closer to my 10 minutes of plank per day.
Warm-O-Rama
Motivators x 7
Abe Vigodas x 7
Imperial Walkers x 10
Tappy Taps x 10
Arm Circles x 10F / x 10R
The Thang
We carried our coupons from the parking lot into the field where cones were set up 20, 40, 60, and 80 yards in front of a starting point.
We then set out do a total of 100 reps of 5 different exercises (500 total nreps). We reached 100 reps in successive increments of 25 of each exercise before moving on to the next exercise. In between increments we ran out approximately 20, 40, 60, and 80 yards and did 5 burpees before returning. For example, 25 curls – run 20 yards – 5 burpees- return. 25 curls – run 40 yards – 5 burpees – return. 25 curls – run 60 yards – 5 burpees – return. 25 curls- run 80 yards – 5 burpees – return. Repeat with next exercise. Exercises included one-arm coupon Merkins, lawnmower pulls, goblet squats, slow count curls, and overhead presses.
Circle of Trust
For my COT I talked about being an active listener. This was a relevant and timely topic as I found myself in a little trouble this week for not actively listening to my wife. Here are a couple tips we can all use be better listeners, especially with our M’s.
8 Powerful Tips on Listening To Your Wife
- Eliminate the distractions.
- Make eye contact. I feel most comfortable being 10 to 20 feet away for long conversations.
- Find out the topic you are talking about before the discussion starts.
- Rephrase what she is saying or restate what she said. It will help you to stay focused.
- Ask questions. Don’t argue with her, if possible. The right questions will help to clarify.
- Don’t look at your watch but help her to move in the right direction. Gently help her to keep the discussion moving towards completion. (If you are in a cabin in the woods or retired, forget this point and be thankful for the conversation.)
- Find a good location where there are few distractions, and you both feel comfortable. If necessary, go to that cabin in the woods for more long-term severe discussions.
- Pray. Maintain a spirit of prayer during the conversation. It will help you maintain the humility necessary for authentic communication. She will pick up on your attitude before your words.
Naked Man Moleskin
While running out in the snow covered field we came across a little field mouse. We had no idea how he got there or where he was trying to go but we hope he made it to his destination without being eaten by a predator. Stay strong little mouse!