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

  1. Motivators from 6
  2. Arm circles/seal claps/overhead claps
  3. 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.

  1. 100 curls.  Partner 1 bear crawls or lunge walks to next station while partner 2 carries both coupons.
  2. 100 kettle swings.  Partner 2 bear crawls or lunge walks to next station while partner 1 carries both coupons.
  3. 100 overhead presses.  Both partners walk to next station, in rifle carry posture for about half the walk.
  4. 100 alpos.  Partner 1 bear crawls or lunge walks to next station while partner 2 carries both coupons.
  5. 100 merkins.  Partner 2 bear crawls or lunge walks to next station while partner 1 carries both coupons.
  6. 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

  1. Flutter kicks with block held above in air
  2. American hammers

COT

  1. Count
  2. Names
  3. Announcements: 7/15 evening ruck, seeking Qs for Donut Shop in coming weeks.
  4. 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.

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