AO: Gauntlet
QIC: Slash
PAX: Kiwi, Lumbergh, Free Lunch, Danish
Conditions
Low 50s and wet from the rain overnight but clear skies when we showed up.
Warm up
Mosey to box jump stairs
Bear paws (bear hold w/ lifting alternating hand/foot) x12
Bird dogs x12
Fire hydrant turnovers x12 (on all 4’s lift left knee straight back and swing outward and around to starting point keeping it off the ground and bent at a 90 angle). Repeat reps w/ other leg.
Squat jacks x12
The Thang
Ladders
Ascending – Box jump reps up the stairs
5 reps first step
10 reps next step
15 “
20 “
25 ”
Bring up the six at the top
Desending back down the stairs
10 L-presses (shoulder press with feet on upper step, hands on lower step and lower head b/t hands, hips should be at 90 forming an L)
8 L-presses next step
6 “
4 “
2 “
Ascending back up the stairs
Crawl bear (aka reverse bear crawl) up the stairs
Descending down the stairs
Decline Peter Parkers (decline merkin, bringing alternating knee to elbow at the bottom of each movement)
10 reps, down to 2 reps
Mosey to field for next exercises
Reserve it
25yd crab walk
25yd walk crab
25yd bear crawl
25yd crawl bear
Hold hollow body until 6 is in
Plank x40 IC
Heel drivers x30 IC (on back, keeping legs as extended as possible, lift butt as high off the ground as possible (should be a few inches), while driving heels toward butt. should feel hamstrings and glutes firing)
25yd broad jumps
25yd jump broads
25yd inch worms
25yd worm inches
Hollowbody hold until 6 is in
Low merkin hold 100seconds IC
Back Racks 100seconds IC
6MOM
Side plank reach arounds x12 R+L
Back arches x25 IC (on back, lift and hold body off the ground using elbows under your shoulders, squeeze shoulder blades together while holding)
Big Boi x20 IC
COT
“Happiness + Egotism”
I’m reading a self-help-ish book on mid-life challenges. An interesting idea is that to find happiness, you can’t focus on finding happiness for yourself. The thought is that putting too much attention on yourself fuels egotism and creates distance from those things that bring most happiness like relationships and connection to something larger than yourself.
The recommendation is to focus outwardly without striving toward personal happiness and yet with time it will come. Find a passion that serves others or activity that isn’t an end but a means to itself.
Lately I’ve been inwardly focused. The kids are demanding right now and I’m hearing inner voices about how hard I have it and how I want more happiness. I want to focus on outward efforts that help others (including my family members) that is less focused on my happiness than theirs.
Free Lunch said the convo reminded him of his reaction when his daughter wakes him up and he’s more concerned with his own sleep than helping her. (I know this feeling!)
Danish offered a counterpoint of striving to focus on our own happiness but seeing it as a way to help others. We should ask ourselves what are the things (like training) that bring joy to ourselves and enable us to bring joy to others?
Rock on, Slash!
F3 Portland 