AO: The Main Event

When: 11/09/2021


Number of Pax: 10

Pax Names: A-Aron, BROTHER BLUTO, Geppetto, Mayhem, Old Man Bleu, Slick Back, Smails, Uncle Buck, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: sloan

The BackBlast:

Shoulders 11/8


Motivators from 7

Step back reach across body

Lateral squats

Butt kick quad pulls

Standing knee pull

Shoulder circles forward, backward, overhead, seal clap

Run to Hill

Performed 3x

Farmers carry up hill

Thread the Needle

Performed 2x

Clam up bear down

Coupon slides from plank

Run To Pavilion

Coupon press  12 reps eccentric


Upright Rows from squat/plie position 12 reps eccentric

Bucket drops

Coupon press  12 reps eccentric

Spider man plank-abs

Upright Rows from squat/plie position 12 reps eccentric

X abs



Lateral L & R

Front L & R

Steering Wheel

Overhead Pull Down


Balls to walls survivor (Geppetto is the Champ!)

Pike Press


COT from James Clear author of Atomic Habits

input and output rarely linear”

We often make choices based on immediate outcomes. What can I do to experience a little joy in the next 30 minutes? What can I accomplish in the next hour?

But if you always expect to get a little bit of reward for a little bit of effort, then you often overlook actions that lead to greater payoffs down the road. The relationship between input and output is rarely linear.

The course of action that could provide greater happiness, meaning, or satisfaction in the long run may not make you happy in the next 30 minutes.”

Leave a Comment

F3 Chicago