AO: LightningRod
QIC: Slash
PAX: SteamyNix, Danish, Lumbergh, Bob Evans, Free Lunch, Kiwi
Conditions
Dry mid-40s feeling-good Friday vibe.
Warm up
SSH x25 IC
Fast feet x10 (pick lines in the cement. move left foot out, right foot out, then left foot in, right foot in. repeat)
Plank clocks x10 (in plank, move in a circle with hands and feet, count of 5 in one direction then move in the opposite direction)
Halos x10 IC
Coupon March #1: in cadence, step with high knees (one count = one step) after every 3rd count, raise coupon in overhead press. At the end of the next 3 count, lower coupon. Repeat and continue to roundabout near stairs. (shoulders were dying when we got there!)
The Thang
At goal line, bear crawl coupon drags with gorilla rows (row while holding squat) every 10 yards to 50 yd line. 10yd = 10rows, 20yd = 20rows, 30yd = 30 rows
From 50yd, move with a loaded squat shuffle (aka Donkey Kongs) every 20 yards. Start with 10 burpee jump overs at the 50yd then continue to the goal line decreasing BJOs by 2 every 10yards (10, 8, 6, 4, 2)
Crooked merkins (one hand on ground, one hand on coupon) in cadence on slow 4 count down and explosive up. x10 on L
Hollow body scissor kicks x15
Crooked merkins (one hand on ground, one hand on coupon) in cadence on slow 4 count down and explosive up. x10 on R
Hollow body single leg box cutters x15
Decline merkins (with feet on coupon) in cadence on slow 4 count down and explosive up. x10
V-ups, IC x10
Coupon March #3: in cadence, step with high knees (one count = one step), rifle carry from field to top of stairs.
Coupon March #3: from top of stairs, in cadence, step with high knees (one count = one step) after every 3rd count, raise coupon into bicep curl. At the end of the next 3 count, lower coupon. Repeat and continue to LR.
COT
What would this look like if it was easier?
I heard this question posed on a Tim Ferris podcast recently. He was talking about not putting so much burden on ourselves and getting in own way. He was trying to figure out his life goals and posed this question to himself. He arrived at the idea of enlisting a tribe of mentors to help give advice, instead of trying to figure it all out himself.
I’m asking myself “what would this look like if it was easier?” and acting on those insights. I’ve wanted to have a creative pursuit for a while (guitar, improv, drawing) but it’s hard to bake into my routine. So, making this easier would be picking up a skill that doesn’t require much set-up, isn’t noisy (so I don’t wake up the family) and I can practice in small rounds. So, I’m picking up illustrating and practicing after F3 and before the family wakes up. It’s been going well for the last 3ish weeks!
Good discussion w/ the group about taking the burden off ourselves and giving ourselves permission to follow our pursuits.
Rock on, Slash!
F3 Portland 