11/15/2020 - The Wood - 11/14/20- FOUR CORNERS OF PAIN

AO: The Wood

When: 11/15/2020

PAX:

Number of Pax: 9

Pax Names: Bone Spur, pi 3.14, Skinner,

DR Names:

Number of FNGS: 0

FNG Names: Storm Chaser, Wreck it Ralph, Bunny Hill, 1040EZ, Binford, Teeball,

QIC: Disco Ball


Introduction

Arrived at 6:40am, PAX doing an EC Ruck were just getting in.  It was definitely a cold morning, but the sunrise was breath taking.  Drove out to the middle of the parking lot, and placed the (4) cones in a square.  As I was finishing the rest of the PAX were arriving.

Warm-O-Rama

WOR

  • Slow Mosey-400m
  • Motivators counting from 6
  • Abagotas IC (12)
  • Tappy Taps IC (12)
  • Imperial Walkers IC (12)
  • Arm Circles Forward IC (12)
  • Arm Circles Backward IC (12)
  • OYO Stretches for 45 Seconds

The Thang

Thang 1

11’s up the Hill

Bottom of the hill Merkins (start with 1)

Top of hill Mountain Climbers 4 count (start with 10)

 

Thang 2:  Four Stations spaced 25 yards apart Overhead carry from Station to station

  • Station 1:  Chest/Triceps
    • (25) Merkins
    • (25) Skull Crushers
    • (25) Coupon Chest Press
    • (25) triangle Pushups
  • Station 2:  Back/Biceps
    • (25) Full curls with coupon
    • (25) Bent over rows
    • (21) 21’s with Coupon
    • (25) Supermans
  • Station 3:  Shoulders/Abs
    • (25) overhead press
    • (25) windshield wiper over coupon
    • (25) Carolina Dry docks
    • (25) Plank Jack
  • Station 4:  Quads/Hamstrings
    • (25) Goblet Squats
    • (25) Romanian Deadlifts
    • (25) Bonnie Blairs (each Leg 1/2 rep)
    • (30) (15 per side) Lateral Lunges

Thang 3

4 minutes without stopping, full body coupon work, Deadlift coupon, bent over row, curl, to overhead press, back down

6MOM

American Hammers IC (25)

Flutter Kicks IC (25)

LBCs OYO (25)

Ring of fire 2 rounds Round 1 5 merkins, round 2 3 merkins

Circle of Trust

Count Off

Announcements

  • Boston Butts 3 upcoming events, holiday party, beer ruck, 5K thanksgiving
  • COVID restrictions
  • Q sheet
  • Reindeer games

Name O Rama

Naked Man Moleskin

For my COT I wanted to talk about getting help.  As men its viewed as weakness at times not to get help, not to ask for directions, to deal with addictions and alcoholism yourself, and it used to be women would be the ones that would ask for help.  In todays society Women have evolved and at times it is now viewed as weakness if a woman asks for help, which is wrong.  My sister recently checked herself into rehab because of alcoholism, I had been encouraging her for years to get help, but she wanted to do it herself.  We all know you cant force someone to get help, cause it wont work, they have to want it for it to be effective.  I am very proud of her for going, but the morale is we have to watch over the woman in our lives.  Our wives, daughters, sisters, and let them know that getting help is not a weakness but a strength, it shows where you need to improve and to become stronger you have to grow and improve.  When I came out of Iraq the second time I had PTSD, where the ones I couldn’t save as a medic haunted me.  I didn’t want to get help and avoided it because it was seen as a weakness, finally I gave in, and I am stronger today for that.  So if someone ever tells you getting help is a weakness, tell them that only a strong person acknowledges where they are deficient and work to improve that area.  Watch over women you know, cause you may be the only one that does.  Aye

 

Prayer- Our Father together

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