Man Up Man Down


When: 12/13/2023


Number of Pax: 12

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Padawan

The BackBlast:

Conditions: cold but thankfully no wind

Intro and Disclaimer

Warm-ups: Motivators, Old Man Stretch, Overhead elbow stretch, Imperial Walkers, Daisy Pickers, Abe Vigodas, Seal Claps

Mosey around the parking lot and church

Thing 1: Line up along the light line and face the short length of the parking lot, do exercise, travel to the other end of the lot, do another exercise, travel back

10 blockees — rifle carry — 10 curls — rifle carry back

10 SSH — murder bunnies out — 10 SSH — murder bunnies back

10 squat thrusts — bear crawl out — 10 smurf jacks — bear crawl back

10 man makers — rife carry out — 10 american hammers (4 is one) — rifle carry back

10 grave diggers (2 is 1) — crab walk out — 10 squats — lunge back

10 kettle swings — high knee out — 10 burpees — high knee back

Thing 2: partner up, Pax A chooses upper body exercise (x15) while Pax B counts/coaches, then Pax B chooses lower body exercise (x15) while Pax A counts/coaches, then both choose a mary exercise (x15), then switch so everybody does 2 upper body, 2 lower body, and 2 mary total

Repeat 1 more round of Thing 2

Mosey around the parking lot (victory lap)

Circle up for group mary (heels to heaven, freddy mercuries, box cutters)

COT: the value of being an active listener; don’t always be focused on what you are going to say next and telling your story; instead, ask questions. Don’t always have to be solution-oriented.  Sometimes just listening is what a person needs, and you will come off as both more intelligent and empathetic than you probably are.


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