AO: Other
When: 03/06/2025
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Just Dance
Introduction
This was my black diamond VQ.
Warm-O-Rama
Motivators from 10
Michael Phelps in cadence 20
The Thang
5 Station Pearls on a String
Indian run to the newly paved picnic bench area (0.25miles)
Stop #1:
Bring Sally Up Bring Sally Down Push Up Challenge. The song version played is 3:30 long
Indian run to the Settler’s Park picnic bench area (0.65miles)
Stop #2:
30 Triceps dips
20 Triceps high knees
20 Triceps knee ups
Indian run to the Amphitheater (0.5miles)
Stop #3
Bear crawl from the back of the amphitheater to the top of the steps
10 single leg lunges with other foot on top of the cement step
Walk down 1 step and repeat for the other leg
Walk down 1 step and do 20 box jumps on the cement step
Indian run to the bridge (0.2miles)
Stop #4
Lunge walk across the bridge
Burpee inchworms back across the bridge
Indian run to the small bridge in the back of Mather woods (0.9miles)
Stop #5
Pax members grabbed a log from the forest
½ of the pax on one side of the bridge and ½ on the other side
Every pax member had a log in their arms
Pax members at the front of the bridge, put their log down, sprint to the first light on the inclined path and jog back to the end of the bridge line
All pax on the bridge held a wall squat on the bridge while holding their log in arms until the running pax members returned
When those pax members got back everyone stands up and moves up in line on the bridge
Repeat until all pax members have run to the first light and back
Then repeated that cycle one more time to a farther second light
Recovery jog as a pack to the flags (0.5miles)
Mary
Bring sally up bring sally down challenge but this time with leg lifts
Down position: Straight legs are 6 inches off the ground
Up position: Straight legs are at a 45 degree angle
Circle of Trust
Creatures of habit
We are all creatures of habit
Lessons learned from a podcast called “the hidden brain” episode “Creatures of Habit”
Habits that we want to create (positive habits), like exercising, eating healthy are created with more success when we minimize friction
Friction is anything that can take time, effort or detract you from executing that habit
For example, when starting an exercise routine one friction point is the time it takes to get to where you will exercise.
So choose a location close to you (NP3 checks this box)
Another example is getting ready to go workout in the morning. Wear your workout clothes to bed or have them lined up to put on when you wake up.
By decreasing friction, you are making it easier for yourself to create that habit
Think of how often this is used in our society. Netflix automatically will put on another episode of your show, so you don’t have to click and think about watching more. They have decreased friction to
create a habit of watching
On the opposite side to stop a negative habit you can insert friction and make it more difficult to do
For example, think of how many people use to smoke cigarettes. It was easy to smoke. You could smoke in restaurants, there were vending machines, they were much cheaper now to force society into breaking that habit, friction was introduced.
Vending machines are nearly extinct. You can’t smoke in restaurants and the cost has gone up.
So now you can look at habits in a different way and apply the use of friction. think of the habits you want to create and minimize friction to help you successfully implement that habit and add friction to those habits you want to break
Special thanks to NP3 for minimizing friction and helping so many create healthy habits
Naked Man Moleskin
Thank you Sparkler for having my 6. Thanks to all the PAX for pushing it during the runs. This was my first BD queue and from the AR it was BD level of work out. That is a win. I personally felt like my heart rate was all over the place. Indian runs and body weight reps got the heart rate spiking. Hard to recover at times. Using logs from the forest was fun and provided a surprise.