Author: kikiwaka136

AO: Lava Fields

QIC: Kikiwaka

PAX: @Leprechaun, @one cent, @RIP, @unicorn

Conditions: 58 degrees, sunny and no gloom

DISCLAIMER

Warm-O-Rama

Mosey – 1 lap track – talk about the 591 men that were POW at Hanoi Hilton and how only 4% suffered from PTSD (statistical anomaly compared to other POW studied). Why?

SSH – IC – 20

Arm Circles Forward/Backward – IC – 15

Halos – IC – 10

3rd graders – IC – 10

Monkey Humpers – IC – 10

Thang:

Partner exercise – 10 man maker buy in

Set up 8’x8’ cell (size of cell for the POW) One partner bear crawls around 8×8 cell while other partner completes one of the following: 100 squats, 100 lunges (hard way), 100merkins, 100 big boys, 100 mountain climbers (hard way), 91 burpees or man makers. 591 exercises = numbers of POWs that made it home with 80% saying they were better off because of the experience

For the squats and lunges each partner did their own 100 each but on the merkins, big boys, mountain climbers, and burpees the partners worked together to finish the respective total (ie each partner did 50 to reach 100 – or any other way they would like to split it up)

The entire PAX finished right on time with the group helping each other finish their totals

COT:

Group shared thoughts on why these 591 men were an anomaly. Great leadership, Faith, confronting brutal facts of their reality while also maintaining unwavering faith that they would prevail, bodies acclimating, communicating their struggles and shame instead of isolating themselves. A majority of the 4% that suffered from PTSD were POWs for a limited amount of time. Maybe they didn’t talk about their experience or share/connect with the group.

Appreciated the connection and strengthening of the PAX with this workout

AO: Lava Fields

QIC: Kikiwaka

PAX: @Outpost, @Leprechaun, @Stray Cat, @Shepherd, @Double Dutch

Conditions: 40deg, slight drizzle

DISCLAIMER

Warm-O-Rama

Mosey – 1 lap track

SSH – IC – 20

Arm Circles Forward/Backward – IC – 15

Halos – IC – 10

3rd graders – IC – 10

Don Quixote’s – IC – 10

Monkey Humpers – IC – 10

Thang:

Play on 7 of diamonds – set up a 30yd square exercises performed at each corner. Round 1 7 merkins, forward bear crawl to next corner, 7 merkins, reverse bear crawl to next corner, 7 merkins, forward bear crawl to next corner, 7 merkins, reverse bear crawl to original corner and start round 2

Round 2 – 14 Bonnie Blairs (hard way) Round 3 – 21 Burpees Round 4 – 28 squats Round 5 – 35 mountain climbers (hard way) Round 6 – 42 side lunges (easy way) Round 7 – 49 diamond merkins Bear crawls to each of the corners as described in round 1

No one in the pax finished all the rounds but everyone pushed until the end. A few were at the start of Round 6.

COT:

Showed a short video that my wife sent me this week about closing the task. Pax talked about what that looks like in our own lives and Leprechaun brought up communicating our own needs to our partners as a balance to taking on more tasks in a partnership

Also, discussed I statements and the impact they have had on me. When I heard that, I felt scared (ownership of experience). When you hear that, you feel scared (giving away your power/ownership of experience). When we hear that, we feel scared (taking power from someone else by projecting your own experience onto others who may not have that same experience)

AO: Lava Fields

QIC: Kikiwaka

PAX: @Goon, @1cent

Conditions: 30 degrees, frost on the field

DISCLAIMER

Warm-O-Rama

Mosey – 1 lap track

SSH – IC – 20

Arm Circles Forward/Backward – IC – 10

Halos – IC – 10

Daisy Pickers – IC – 10

Don Quixote’s – IC – 10

Monkey Humpers – IC – 10

Thang:

Sprint width of field, jog back, exercise repeat- do this for each 5 minute round below

5 minutes – Pull ups x5
5 minutes – Merkin x20
5 minutes – Squats x20
5 minutes – Burpees x10
5 minutes – Bonnie Blair x10 easy way 5 minutes – Big boys x20
5 minutes – Plank/push up x20

45 minute workout…had to remove last five minute round to finish on time. Sprint slowed as rounds progressed but pax pushed each other to dig for a little more

COT:

Talked about a book that my M and I read together called Getting to Zero by Jayson Gaddis (book about how to be in conflict in relationship) I want to bring intention in my life back to one of the concepts I appreciated

LUFU – listen until they feel understood.

Invitation to Pax to share around the concept of LUFU and if it’s s something they would find beneficial in their relationships (family/work)

AO: Lava Fields

QIC: Kikiwaka

PAX: @Outpost, @Houdini, @Blue Steel, @Sweaty, @Cliff Hanger, @Goon, @1cent, @revolution, @Interstellar (FNG), @Slapada (FNG), @Cross Cut, @Steamy Nix, @Sparky (FNG), @Monarch (FNG)

Conditions: 40deg, slightest of sprinkling

DISCLAIMER

Warm-O-Rama

Mosey – 1 lap track

SSH – IC – 20

Arm Circles Forward/Backward – IC – 10

Halos – IC – 10

Daisy Pickers – IC – 10

Don Quixote’s – IC – 10

Monkey Humpers – IC – 10

• MOSEY as group to get large metal rack for the thang

Thang:

Bonnie Blair EMOM – every 5 minutes 10 hard way

4 rounds

25 pull ups, coupon over head lunges from goal line to 30 yd line, 25 man makers, murder bunnies back to goal line, 25 Goblet Squats…repeat

Small portion of pax finished all four rounds, challenging lower body workout with mix of upper body

COT:

“Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her.” Lao Tzu

“Remember, you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” Louise L Hay

Spoke about Dr. Kristen Neff Self Compassion workbook and about my own thoughts about how I thought my inner dialogue needed to be harsh to succeed and how that translated to parenting.

Invited Pax to consider/think about their own internal dialogue. How is it and is there some adjustment that can be made?