AO: Lightning Rod
VQ: @StrayCat
PAX: @RedCurry, @Output
Conditions: 35deg, Clear
MISSION | PRINCIPLES | DISCLAIMER
Warm-O-Rama
SSH – IC – 20
Jane Fonda (both sides) – IC – 10
Glute Bridge – IC – 10
Slow High Knees – IC – 10
Butt Kickers – IC -10
Halos – IC – 10
Scissor Arms – IC -10
- MOSEY to field
Rows – IC x 20
Balls to the Wall IC x 2
Rows – IC x 20
The Thang: Bleachers split into two groups
Exercises:
One group does 3 runs up and down the bleachers. The other does the following
- Dips
- Glute Bridge
- Merkins
- LBCs
- Plank
Run back around track
Balls to the wall – IC
Rows – IC x 20
Decline Merkin – IC x 15
Mosey back to Lightning Rod
Leg Lifts – IC x 20
Superman – IC x 30
LBC – IC x 30
Flutter Kicks – IC x 30
COT:
I read a book a few years ago called, “The Subtle Art of Not Giving a F*CK”. It’s primary premise is to not worry (or care) about things that are not in your control. I was thinking of trying to get a quote from it, but I realized last night that it is pretty much the same idea as the Serenity Prayer from AA meetings. Serenity is basically the opposite of anxiety, and all kinds of addictions are coping mechanisms for dealing with worry and anxiety. The serenity prayer helps us to let go of things we have no control over, but to attack with courage those things we can influence for good. This is the entire prayer:
God, grant me the Serenity
To accept the things I cannot change…
Courage to change the things I can,
And Wisdom to know the difference.
Living one day at a time,
Enjoying one moment at a time,
Accepting hardship as the pathway to peace.
Taking, as He did, this sinful world as it is,
Not as I would have it.
Trusting that He will make all things right
if I surrender to His will.
That I may be reasonably happy in this life,
And supremely happy with Him forever in the next.
Amen.
F3 Portland 