AO: LightningRod
QIC: Ghost
PAX: Dockers, Kiwi, Free Lunch, Stray Cat, SteamyNix
Conditions
Dry and cold! 36 degrees
Warm up
SSH x20
Imperial Walkers x10
Halos x10
Windmills x10
Slow High Knees x10
Fast High Knees x10
Mosey to playground first
The Thang
At Playground
box jumps x30
merry-go-round planks x2 minutes – (feet on merry go round, hands walk together clockwise and counter clockwise
Mosey to big hill
hills x5 minutes – (10 tuck jumps at the top, 10 side squats at the bottom)
Mosey to track
Start at end zone (10 burpees, jog to the 20, 10 squats, bear crawl to 40, plank 30 seconds, jog to other 40, 10 merkins, bear crawl to 20, 10 bonnie blairs on hard count, jog to end zone, cross track, 10 rows. Then jog around track back to the endzone. Rinse and repeat. 25 minutes)
Back to LR
boxcutters X20
Reach-around plank x10 each side
COT
“Ghost on the couch”
Here’s what happened last night. Can the PAX fix me? I can get hyperfocused on stupid stuff. Last night I was doing crossword and only half paying attention to my kids and my wife during our family time. Definitely not the way I want to do that, but I wasn’t sure what lesson to draw from this event. I had some ideas, but then asked the PAX for some help.
Kiwi sympathized and had some ideas. He also asked whether doing the crossword was generally a good activity for me, one that helped me to decompress and become calm. I realized that it generally wasn’t.
Free Lunch thought it might indicate that I need to set aside time to decompress so I can be fully present during family time.
Dockers totally got where I’m coming from. He has a similar personality and addictive tendencies. He knows he needs time alone to help him decompress so he can engage with his family in a healthy way.
Ghost out!
F3 Portland 