AO: Donut Shop

When: 12/28/2022


Number of Pax: 5

Pax Names: Giuliani, Kodak, Little Finger, Puck, Webelos,

Number of FNGS: 0

FNG Names: n/a

QIC: Kodak

The BackBlast:

Four gathered to celebrate Guiliani’s 200th post and get some work done while a fifth was busting his arse to arrive at a reasonable time. YHC called out in his PreBlast that I had two workouts planned, one for slick roads (slow and steady) and another for dry roads (faster-paced). Sluch and ice still present on the roads, I chuckled at my optimism and we got moving (slowish). This is what it looked like:



  • SSH
  • Mtn Man Poopers
  • Mtn Climbers
  • Stump Jumpers
  • Don Quixote

Thang : Sandbag Murph Variation

  • Ruck 1 mile
  • 100 OH Press
  • 100 Lunges
  • 100 Squats
  • 100 BBSU  (most accomplished 1/2 the reps in time allowed; hard-stop at 6am to hustle back to start point)
  • Ruck 1 mile

Endex – Flutter Kicks


Although a controversial podcast, I like the Freakenomics closing “take care of yourself, and if you can – someone else too” … when I first heard it, I thought it was a kind of a soft, feel-good idea. Then I remembered it was not too long ago that I was not doing a great job taking care of myself – I had everything going for me : wife/family/faith and work, but those years in-between rugby and F3, I didn’t feel part of anything and was really working hard to be heard. Bad choices and insecure motives were leading me down a path of negativity and I was not really taking care of myself, also not really capable of taking care of another. An absolute ‘Sad-clown’.

I’m really glad to find like-minded guys pursuing same/similar goals and appreciate y’all pushing me to get better.



IMO thoughts on counting cadence – cadence is used for lead warm-ups, the end-exercise and sometimes in between, but it’s more than just counting. Cadence gets all the guys moving together, in synch, as one – one team, one fight. We returned to the AO over-time and at slightly different times; also – we realized that we missed Webelos(!) (who arrived late). Despite being over time, I took us through one set of an exercise in-cadence to bring all five men back in rhythm with one another. We’re all in this together, let’s finish together. /Kodak out.

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