AO: Lightning Rod
QIC: Danish
PAX: Free Lunch, Ghost, Kiwi, Stray Cat, Walkman
Conditions
52F, which may seem cold but was perfect for this sweaty Q
Warm up
Mosey warm up
Run about 600m including a bunch of different drills and stretches to get ready for the w/o. Finish at the side of school.
The Thang
12 burpee box jumps
4 merkins
8 burpee box jumps
8 merkins
4 burpee box jumps
12 merkins
Mosey to track
Partner up
-Sprint 50yd, 10 inverted rows and then run back while partner HR merkins
-6 man sled push relay. HIMs ground touch squat jump while one HIM pushes a football sled from one side of the field to the other.
Mosey to LR
Lie down on stomach, arms out 6 inch above ground, hold for 10 secs
10 Merkins
Repeat 5 times
COT
You will spend 90,000 hours of your life time at work. That is 1/3 of our life.
But our brain likes to categorize things, including people, and when people become objects, we feel more disconnected. In this short practice, you can cultivate a way to feel more connected in life.
Bring someone to mind – a colleague.
Maybe someone who is different than you.
Maybe someone that you might have had some minor conflict with.
Breathing in and sliding underneath your judgements.
This person during the past year has felt untethered, just like me.
This person has feelings and emotions and thoughts, just like me.
This person at some point in their life has been sad, disappointed, angry, hurt, or confused, just like me.
This person has faced struggles at work, just like me.
This person is making mistakes and learning, just like me.
This person has at times been confused by life, just like me.
This person has experienced physical and emotional pain and suffering, just like me.
This person has experienced moments of peace, joy, and happiness, just like me.
This person has regrets, just like me.
This person wants to do the best they can, just like me.
Now send them good wishes,
May they be well, May they be happy, May they be healthy, May they live with ease, just like me.
F3 Portland 