AO: The Ridge
When: 08/01/2024
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Den Mother
Introduction
The forecast for this morning in the days leading up to this beatdown was calling for thunderstorms. Even as of 9pm last night it looked like rain was going to start around 3 or 4am. When I woke up I checked the radar and the rain wasn’t expected until after 6am, so we dodged that bullet.
Warm-O-Rama
- Motivators from 7
- Abe Vigodas IC x 10
- Imperial Walkers IC x 10
- Good Mornings IC x 10
- Arm Circles IC x 10 (forward and backward)
- SSH IC in rotation to get a head count (pax rotate calling cadence one by one)
The Thang
505-510: Champagne Run long way (run to standard Ridge flag location then swing around) to north side of hill
510-520: Thang 1 – 11s
- Burpees at the path; Big Boys on south end of the ridge of the hill
5:20-535: Thang 2 – Fieldwork
- Suicides of 5/10/15/20
- Merkins
- Copperhead Squats
- American Hammers IC
- Bobby Hurleys
- SSH IC
535-540 Indian Run to the Bridge (the long way)
540-550 Thang 3 – 5s – 1:4 Format
- Burpee to Mountain Climbers – 5:20 down to 1:4
- Run over bridge down hill
- Captain Thors – 1:4
- Run back over bridge
- Burpee to Mountain Climbers – 4:16 down to 1:4
- Run over bridge down hill
- Captain Thors – 1:4, 2:8
- …
550-555 Indian Run back to flags
555-600 Mary
- Morties (only got to 8 before 0600)
Circle of Trust
I gave the below anecdote right before the end of last year as folks were likely thinking about resolutions (side note: don’t wait for the new year to make a resolution; if you want to change something, start today!). With it being the start of August and we move further into the second part of the year, I thought it was worth bringing this back.
Here’s a different spin on resolutions – it’s called a Past Year Review, and it looks like this:
Grab a notepad and create two columns: POSITIVE and NEGATIVE.
Go through your calendar from the last year, looking at every week.
For each week, jot down on the pad any people or activities or commitments that triggered peak positive or negative emotions for that month. Put them in their respective columns.
Once you’ve gone through the past year, look at your notepad list and ask, “What 20% of each column produced the most reliable or powerful peaks?”
Based on the answers, take your “positive” leaders and schedule more of them in the new year. Get them on the calendar now! Book things with friends and prepay for activities/events/commitments that you know work. It’s not real until it’s in the calendar. That’s step one.
Step two is to take your “negative” leaders, put “NOT-TO-DO LIST” at the top, and put them somewhere you can see them each morning for the next few weeks.
These are the people and things you *know* make you miserable, so don’t put them on your calendar out of obligation, guilt, FOMO, or other nonsense.
That’s it! If you try it, let me know how it goes.
And remember, after you do this it takes discipline to actually follow through with the plans. A few thoughts on discipline:
Discipline is the strongest form of self-love.
It’s ignoring something you want now, for something you want later on.
Discipline reveals the commitment you have to your dreams, especially on the days where you just don’t want to do what you know you need to.
I’ll end with a quote I love:
“The future you, is depending on the current you, to keep the promises you made to yourself yesterday.”
Naked Man Moleskin
The flow of movements and counts at the bridge were a mess because I didn’t effectively explain them. Pax were still moving the entire time so it wasn’t that much of an impact, but I need to work on that nonetheless. Next time I’ll run the entire group through the first round together in cadence to demonstrate the desired flow, in real-time.