AO: Donut Shop
When: 06/29/2022
PAX:
Number of Pax: 10
Pax Names: Beaker, Bergundy, Dos, Fogger, Kipling, Little Finger, McFeely, Puck, Sir Topham, Webelos,
Number of FNGS: 0
FNG Names:
QIC: Kipling
The BackBlast:
Warm Up
- Motivators from 6
- Arm circles/seal claps/overhead claps
- Imperial walkers
The Thang
Pax moved around a lap of about .5 miles, stopping frequently to work with a partner to complete a set of 100 of a given coupon lift. Travel followed different rules each time.
- 100 curls. Partner 1 bear crawls or lunge walks to next station while partner 2 carries both coupons.
- 100 kettle swings. Partner 2 bear crawls or lunge walks to next station while partner 1 carries both coupons.
- 100 overhead presses. Both partners walk to next station, in rifle carry posture for about half the walk.
- 100 alpos. Partner 1 bear crawls or lunge walks to next station while partner 2 carries both coupons.
- 100 merkins. Partner 2 bear crawls or lunge walks to next station while partner 1 carries both coupons.
- 100 grave diggers. Both partners walk to next station, in rifle carry posture for about half the walk.
We then went to a parking garage ramp (about 30 yards of incline) to complete three rounds of the following: partner 1 sprints up the ramp and jogs back while partner 2 completes block squats. When all partnerships completed 3 rounds of each, we walked back to our starting point.
Cool Down
- Flutter kicks with block held above in air
- American hammers
COT
- Count
- Names
- Announcements: 7/15 evening ruck, seeking Qs for Donut Shop in coming weeks.
- We closed with a talk on vulnerability and the importance of “feeling your feelings” and living wholeheartedly. See TED talk for background (https://www.ted.com/talks/brene_brown_the_power_of_vulnerability?language=en). Pax shared their personal vulnerability struggles with a neighbor, and we closed with a few pax sharing with the group.