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101/1001 Update
Dec. 2nd, 2022 10:22 pm"The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights." — Muhammad Ali
Martial Arts/Physical Improvement/Testing Myself: I'm still getting back into my workday routine of three sets of 30 pushups, three sets of grippers, 30 air squats, and 30 crunches, working with some back strain. I have trained in three Yang Style Tai Chi/Qigong classes this week. I'm considering adding weight training from the equipment in the dojo. We completed the August 'Peace' GoRuck WOD, the “13”, with Part 1 being a 13-minute AMRAP (13 sandbag man makers, and 13 ruck lunges) and then immediately after ruck 1 mile, and then for Part 2 at the 30 min mark (you have a time hack), another 13-min AMRAP (13 Sandbag get-ups and 13 ruck push-ups) and then immediately after ruck another mile. I used my baseline weight (35 lbs.) ruck and my 60 lbs. sandbag. This WOD honors the 13 troops killed during the final days and withdrawal from Afghanistan. As we've already completed the book of the month, the rucking requirement, and the additional tasking, we slapped the patch on our rucks.
GoRuck Challenge tasks: We still have March's bonus WOD and some of September, October, November, and December's Challenge tasks, as broken down below:
For the September 'War' Goruck Challenge, we're still planning the rucking requirement of 110 flights of stairs or 2,071 steps, honoring the first responders that died at Ground Zero that day trying to climb the 110 flights of stairs. Still, we've deferred it until Faye's medical issues can be addressed. We also still have to do the 9/11 WOD, which is a 2001 Meter Ruck (1.25 Miles) buy-in of a Ruck + Sandbag Carry, and then 9 Rounds of 11 Step Ups with Ruck (sub lunges if no box available), 11 Sandbag Thrusters, 11 Sandbag Rows, 11 Sandbag Over the Shoulder Throws, and 11 Sandbag Single Leg Deadlifts. We've finished the book of the month and the additional tasking.
For October's 'Live' GoRuck Challenge, we still have to do the WOD, which is a buy-in of 73 Sandbag Squats (Ruck + Sandbag), then 2 Sets of 18 Sandbag Cleans, 18 Sandbag Sit Ups, 18 Sandbag Overhead Throws, 18 Sandbag Burpee + Deadlifts, 18 Sandbag Walking Lunges, and 18 Sandbag Shoulder to Shoulder Presses, and then a Cash Out of a 1-mile “Mog Mile” Ruck – (Ruck + Sandbag). We also have to do the additional tasking assignment, which is "catch a sunrise -[t]here are a lot of ways to feel alive, but there are not many as simple and rejuvenating as seeing the sun rise. One day this month, set your alarm clock and wake up to catch the sun coming up." We've finished the rucking requirement and the book of the month.
For November's 'Freedom' GoRuck Challenge, We still have the CHAD1000X WOD ("1000X Step Ups completed as a team, partner, or individual for time"), and the rucking requirement, which is, "ruck 4 times this month ... [y]ou pick the weight and distance", and the additional tasking, which is, "[i]n the spirit of reaching out and connecting with another human being, invite a buddy to ruck alongside you." We've completed three of the four rucks required (the second was baseline weight, 2 miles, and 7 Free Libraries, and the third was baseline weight, 3 miles, 2 Free Libraries, and a VooDoo doughnut). We've finished the book of the month.
For December's Goruck 'Fight' Challenge, the rucking requirement and the additional tasking are connected: "[r]uck to a friend or neighbor’s house. For this month’s additional tasking, bring them some holiday cheer in the form of a carol, cookies, card, or an invitation to join you on your ruck." The WOD is a 2-day WOD, with Day 1 being a 1-Mile Run/Shuffle, 50 Burpees, 50 Sit-Ups, 50 Push-Ups, 50 Air Squats, 50 4-Count Mountain Climbers, 50 4-Count Jumping Jacks, and 50 4-Count Flutter Kicks (all with a baseline weight ruck except for the burpees), and Day 2 being 10 Man Makers, 50 Plank Ruck Pull-Through, 400m Ruck, 10 Man Makers, 50 Ruck Press/Leg Lifts, 400m Ruck, 10 Man Makers, 50 Ruck Twists (2-Count), and a final 400m Ruck (with baseline weights with both the ruck and sandbag). The book of the month is Team of Teams: New Rules of Engagement for a Complex World by Stanley A. McChrystal.
Mind/Spirit/Centering/Health: I'm still reading How to Be Compassionate: a Handbook for Creating Inner Peace and a Happier World by The Dalai Lama XIV and Jeffrey Hopkins, and The Not So Big Life: Making Room for What Really Matters by Sarah Susanka. I've also picked up Mind Over Water: Lessons on Life from the Art of Rowing by Craig Lambert, and Waiting to Die: A Near-Death Researcher's (Mostly Humorous) Reflections on His Own Endgame by Kenneth Ring, and Hope Dies Last: Keeping the Faith in Difficult Times by Studs Terkel.
Maintenance/Shit Got To Be Done: I attended an extra 1-CEU webinar, Documentation & Record-Keeping Essentials for Mental Health Professionals, put on by my malpractice provider, and another 3-CEU webinar on Aspirational Ethics: Confidentiality and Informed Consent in Behavioral Health, because Ethics CEUs are fairly rare.
In Case of Zombies/Disaster Preparation: No progress.
Base Station/Ol' Number 3: No progress.
Adventure/Doing Stuff: No progress.
Martial Arts/Physical Improvement/Testing Myself: I'm still getting back into my workday routine of three sets of 30 pushups, three sets of grippers, 30 air squats, and 30 crunches, working with some back strain. I have trained in three Yang Style Tai Chi/Qigong classes this week. I'm considering adding weight training from the equipment in the dojo. We completed the August 'Peace' GoRuck WOD, the “13”, with Part 1 being a 13-minute AMRAP (13 sandbag man makers, and 13 ruck lunges) and then immediately after ruck 1 mile, and then for Part 2 at the 30 min mark (you have a time hack), another 13-min AMRAP (13 Sandbag get-ups and 13 ruck push-ups) and then immediately after ruck another mile. I used my baseline weight (35 lbs.) ruck and my 60 lbs. sandbag. This WOD honors the 13 troops killed during the final days and withdrawal from Afghanistan. As we've already completed the book of the month, the rucking requirement, and the additional tasking, we slapped the patch on our rucks.
GoRuck Challenge tasks: We still have March's bonus WOD and some of September, October, November, and December's Challenge tasks, as broken down below:
For the September 'War' Goruck Challenge, we're still planning the rucking requirement of 110 flights of stairs or 2,071 steps, honoring the first responders that died at Ground Zero that day trying to climb the 110 flights of stairs. Still, we've deferred it until Faye's medical issues can be addressed. We also still have to do the 9/11 WOD, which is a 2001 Meter Ruck (1.25 Miles) buy-in of a Ruck + Sandbag Carry, and then 9 Rounds of 11 Step Ups with Ruck (sub lunges if no box available), 11 Sandbag Thrusters, 11 Sandbag Rows, 11 Sandbag Over the Shoulder Throws, and 11 Sandbag Single Leg Deadlifts. We've finished the book of the month and the additional tasking.
For October's 'Live' GoRuck Challenge, we still have to do the WOD, which is a buy-in of 73 Sandbag Squats (Ruck + Sandbag), then 2 Sets of 18 Sandbag Cleans, 18 Sandbag Sit Ups, 18 Sandbag Overhead Throws, 18 Sandbag Burpee + Deadlifts, 18 Sandbag Walking Lunges, and 18 Sandbag Shoulder to Shoulder Presses, and then a Cash Out of a 1-mile “Mog Mile” Ruck – (Ruck + Sandbag). We also have to do the additional tasking assignment, which is "catch a sunrise -[t]here are a lot of ways to feel alive, but there are not many as simple and rejuvenating as seeing the sun rise. One day this month, set your alarm clock and wake up to catch the sun coming up." We've finished the rucking requirement and the book of the month.
For November's 'Freedom' GoRuck Challenge, We still have the CHAD1000X WOD ("1000X Step Ups completed as a team, partner, or individual for time"), and the rucking requirement, which is, "ruck 4 times this month ... [y]ou pick the weight and distance", and the additional tasking, which is, "[i]n the spirit of reaching out and connecting with another human being, invite a buddy to ruck alongside you." We've completed three of the four rucks required (the second was baseline weight, 2 miles, and 7 Free Libraries, and the third was baseline weight, 3 miles, 2 Free Libraries, and a VooDoo doughnut). We've finished the book of the month.
For December's Goruck 'Fight' Challenge, the rucking requirement and the additional tasking are connected: "[r]uck to a friend or neighbor’s house. For this month’s additional tasking, bring them some holiday cheer in the form of a carol, cookies, card, or an invitation to join you on your ruck." The WOD is a 2-day WOD, with Day 1 being a 1-Mile Run/Shuffle, 50 Burpees, 50 Sit-Ups, 50 Push-Ups, 50 Air Squats, 50 4-Count Mountain Climbers, 50 4-Count Jumping Jacks, and 50 4-Count Flutter Kicks (all with a baseline weight ruck except for the burpees), and Day 2 being 10 Man Makers, 50 Plank Ruck Pull-Through, 400m Ruck, 10 Man Makers, 50 Ruck Press/Leg Lifts, 400m Ruck, 10 Man Makers, 50 Ruck Twists (2-Count), and a final 400m Ruck (with baseline weights with both the ruck and sandbag). The book of the month is Team of Teams: New Rules of Engagement for a Complex World by Stanley A. McChrystal.
Mind/Spirit/Centering/Health: I'm still reading How to Be Compassionate: a Handbook for Creating Inner Peace and a Happier World by The Dalai Lama XIV and Jeffrey Hopkins, and The Not So Big Life: Making Room for What Really Matters by Sarah Susanka. I've also picked up Mind Over Water: Lessons on Life from the Art of Rowing by Craig Lambert, and Waiting to Die: A Near-Death Researcher's (Mostly Humorous) Reflections on His Own Endgame by Kenneth Ring, and Hope Dies Last: Keeping the Faith in Difficult Times by Studs Terkel.
Maintenance/Shit Got To Be Done: I attended an extra 1-CEU webinar, Documentation & Record-Keeping Essentials for Mental Health Professionals, put on by my malpractice provider, and another 3-CEU webinar on Aspirational Ethics: Confidentiality and Informed Consent in Behavioral Health, because Ethics CEUs are fairly rare.
In Case of Zombies/Disaster Preparation: No progress.
Base Station/Ol' Number 3: No progress.
Adventure/Doing Stuff: No progress.
