AO: Lightning Rod
QIC: Lumbergh
PAX: Leprechaun, Stray Cat, Danish, Goon, Red Curry
Conditions
Damp and warm, it’s a tropical heat wave!
Warm up
- SSH x 20
- 3rd Grade Exercise x 10
- Scissor Arms x 10
- Windshield Wipers x 10
- Scissor Kicks x 10
- World’s Greatest Stretch x 5 (alternate to other leg)
- Alternating Shoulder Taps x 10
The Thang
Mosey to the track
- Start at midfield
- Broad jump to the endzone
- 50 merkins
- Run up the hill to the back of the school
- 50 tricep dips
- Run back to midfield
- 50 LBCs
- Repeat
Mosey back to the LR
6MoM
- 30 Hold the Six x IC
- 30 Figure Four LBCs x IC (both sides)
COT
The 5R framework for reflection
This framework developed by Bain et al. (for example 2002), focuses on five core stages, each addressing one aspect of reflection. By thinking about all 5 stages individually you will engage with all the essential components of reflection, enabling you to produce a critically engaged reflection based in your experience. This model can also be helpful for structuring reflective writing.
The 5 stages are:
- Reporting of the context of the experience
- Responding to the experience (observations, feelings, thoughts, etc.)
- Relating the experience to knowledge and skills you already have
- Reasoning about the significant factors/theory to explain the experience
- Reconstructing your practice by planning future actions for a similar experience
As we wrap up the year, it’s important to take time to reflect on what transpired and react. As well as position yourself for the next year.
That’s a wrap
-Lumbergh
F3 Portland 