AO: Lightning Rod
QIC: Lumbergh
PAX: Steamy Nix, Kiwi, Walkman, Danish
Conditions
Frosty!!!
Warm up
- SSH x 20
- Slow High Knees x 10
- Windmill x 10
- Monkey Humpers x10
- Halos x 10
- SSH x 20
- Shoulder Stretch (each arm OYO)
The Thang
Mosey to the field.
Line up on the End Zone.
Round 1:
- 10 Block Curls
- Bear Crawl to 10 yard line, Mosey back to EZ
- 20 Block Curls
- Bear Crawl to 20 yard line Mosey back to EZ
- Continue all the way to 50
Round 2:
- Mosey to 50 yard line, Crawl Bear back to EZ
- 50 tricep curls (Skull crusher style on your six)
- Mosey to 40 yard line, Crawl Bear back to EZ
- 40 tricep curls
- Continue all the way back to 10
Walk off field, active recovery. Arrive at the stairs, mode of transport up –> block crawls (block stays one step ahead of feet, swing block KB style set on next stair up followed by a hop with hands always on the block). Hold block plank till six is in.
As a PAX, block march back to LR. On Q’s call lift press block up and over to the other shoulder, continue all the way back.
- Block over leg raises x 20
- LBCs x 15 (keep your feet above the blocks)
COT
INFLUENCE Q2.2 (LIVE RIGHT)
Movement is a release of energy
Ignition is the act of setting something on fire and starting it to burn. It is the transformation of energy from the potential to the kinetic. Potential energy resides in something held motionless by restraint, like water impounded behind a dam. That restrained energy cannot be transferred until it is released and begins to flow.
Likewise the potential of a man. To become kinetic, to be transferable, it must be released into Movement. The HIM helps other men do this by Influencing them to open the floodgates of their lives and let the water flow. He does this primarily through example, by the way he talks and the things he does. Seeing this in the HIM (and the effect it has), the Sad Clown is infected with a palpable desire to initiate Movement in his own life.
A palpable desire is one that can be plainly perceived. Whether by sight, touch or feel it is a yearning (once obscured) that has been driven to the surface and can no longer be ignored. Until his potential energy is released a man stuck behind a dam is inert, suspended in a state of non-Movement. Through Influence, the HIM helps people release their deepest desires for action. He unblocks the dam to let the river flow. He unlocks the Status Quo and releases energy.
That’s a wrap,
Lumbergh
F3 Portland 