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 widows – Place 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!
F3 Portland 