AO: ao_the-swanson
Q: Scarecrow
PAX: Matlock, Scarecrow, Buzz Lightyear, Earthworm Jim, Go Blue, Monsanto, Slum Lord, Spinal Tap, Training Wheels, Yard Sale, FNG 1, FNG w
FNGs: 2 FNG 1, FNG w
COUNT: 12
WARMUP:

Captain Call-out – Around the PAX Group twice
Included burpees for Bunsen

THE THANG:

22’s On The Go

Three stations. The HIMs selected their station of pain and completed the below.

20 (2:1) Lunges – 2 Merkins

18 Lunges – 4 Merkins

16 Lunges – 6 Merkins

…

4 Lunges – 18 Merkins

2 Lunges – 20 Merkins

Ruck 1 lap

20 Jump Squats – 2 Renegade Rows (2:1)

18 Jump Squats – 4 Renegade Rows (2:1)

16 Jump Squats – 6 Renegade Rows (2:1)

…

4 Jump Squats – 18 Renegade Rows (2:1)

2 Jump Squats – 20 Renegade Rows (2:1)

Ruck 1 lap

20 Inverse Rows – 2 BBSU

18 Inverse Rows – 4 BBSU

16 Inverse Rows – 6 BBSU

…

4 Inverse Rows – 18 BBSU

2 Inverse Rows – 20 BBSU

Ruck 1 lap

We completed all we could in 30 minutes which was approximately 1 1/2 stations.

All are welcome to complete the workout OYO if so inclined.

MARY:
Plank count-off for a 30 count (but we need to learn not to count backward which has a start over penalty:rolling_on_the_floor_laughing:)

American Hammer (full slow ring) 4 ct x 20 reps IC

ANNOUNCEMENTS:

Two new FNGs. Welcome Buzz Lightyear and @Yard Sale

F2 lunch today at Pueblo Viejo (Windsor exit @ 11:30a)

FoRuck – Nov 21st. Check slack for channel info.

COT: “Do not be wise in words, be wise in deeds” – Marcus Aurelius

“Being heard is so close to being loved that for the average person, they are almost indistinguishable.”
— David Augsburger

We live in a world that rewards quick answers, clever comebacks, and multitasking. But in the quiet space of genuine connection, something more profound is needed: the courage to listen, not to fix, not to judge, not to reply, but to be present.

Empathetic listening is not about agreement. It’s about presence. It’s the act of setting aside our own agenda long enough to truly witness someone else’s experience. When we do this, we offer more than understanding; we offer dignity.

I once heard someone describe it this way: “When you listen to me with your whole heart, I remember who I am.” That’s the power we hold, not in our words, but in our willingness to hold space.

I want to ask these questions for you to reflect on:

1. When was the last time you felt truly heard?
2. What gets in the way of listening with empathy in your daily life?
And what might shift if you paused to listen just 10 seconds longer?

We closed out with 1-minute of listening to what we need, what the world is telling us, and peace in the chaos.