12/08/2021 – No-Hand Job

AO: LightningRod

QIC: Slash

PAX: Kiwi

Conditions

Soggy ground but clear (dark skies)! Upper 40s. Kiwi and I soon get real familiar with that wet ground!

Warm up

Mosey to track and end zone

Get ups. Without using your hands, get into and stand back up from these positions:

*On your back

*On your left side

*On your right side

*On your stomach

SSH x25

Quad stretchers x10

3rd grade exercise x10

Windmills x10

The Thang

No-Hand Job

Throughout workout, including transitions between drills, your hands should never touch the ground, use your core and legs to get up. line).

1)

Reverse burpee broad jump 100yds. Broad jump then lay down on your back without hands, do back widows for 3seconds then stand up without using hands.

(Back widowsPlace your upper arms on the ground at a 45 degree angle to your torso and point your forearms upward. Squeeze your shoulder blades and drive your elbows into the floor hard, tightening your back muscles. Hold for 3 count.)

2)

3 rounds of (in order)

Reverse snow angels x10 IC

Skater lunges with 3second hold on each 3 count (1, 2, hoooooold, etc) x10 IC

3)

100yards dead bug shuffles (changing directions at 50yards)

4)

2 rounds, in order (ran out of time for 3 rounds)

Squat hold with shoulder circles forward x10 IC

Squat hold with shoulder circles reverse x10 IC

V-Ups x10 IC

5)

Mosey back to LR, and end no hands restriction for merkin closer

Merkins x15 IC

Merkins x10 IC

Merkins x10 IC

Between each round, do 5 count of Handcuffs IC (interlock hands behind back, raise them up and bend over keeping hands locked and raised)

COT

“Restricting to amplify”

In planning this workout, I was reminded that restricting (or limitations) open up new possibilities and can intensify experience. By restricting the use of our hands today, we recruited new movements and muscles. Same deal with getting on your knees to limit momentum when doing overhead presses – removing extra unnecessary movements amplifies the intensity on the muscles being worked.

We often think about this equation the other way around – we need more (time, power, status, money, friends) for more fulfilling experiences. In my life, I realize this isn’t always the case. When I gave up social media about 2 years ago, it released time to focus on other priorities on a daily basis and be more intentional with my time (not getting lost in feeds and streams).

Kiwi shared that it reminded him of inhaling/exhaling. We can’t do one without doing both. Often our society incentives the inhale – taking in more, consuming, energizing – without acknowledging the power of the exhale. The exhale opens space for us to take in more experiences.

Rock on, Slash!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s