R plank ups/ Invisible jumprope/ L plankup/ 10 yd sprints/ Big Boys/ High Knee line Slaloms/ Dead bugs 3 out and 3 back)
30 Sec Rest
Repeat : Both with
60 sec. on /5 sec. off
Run/Mosey to LR
Superman’s for last 45 sec.
COT: Deep Thoughts with FreeLunch
“When you are in alignment with who-you-really-are, you cannot help but uplift those with whom you come into contact. Your value to those around you hinges upon only one thing: your personal alignment with Source. And the only thing you have to give to another is an example of that alignment—which they may observe, then desire, and then work to achieve—but you cannot give it to them. Everyone is responsible for the thoughts they think and the things that they choose as their objects of attention.“
Warmups: pretty standard SSHops, Legs hammy’s etc. plus arm/shoulder partner stetches
Beatdown: TABATA 1min on 20sec off until end
7 cone: each a partner excercises
Wheelbarrel Squats Merkins
Resisted Boadjump-
HiLo coupon twist
Big Boys (waste)
Plank Dummy Pass (hold plank s one guy straight arm passes 8lb dumbbell)
Regular plank with side plank ‘high five” and reaching under.
COT
Q read this quote from and came up with personal applications:
“Most men are fundamentally daunted by their work. Not because they dislike their projects, but because they perceive the project’s road to completion to be a long and difficult one.It’s the sense that any project worth doing will take tremendous time and effort to complete, and may well still prove a failure in the end, despite all their trouble.
So we unconsciously inflate the time required to complete the project.
We pad our projects with “requisite steps” which are in fact non-essential and have no material impact on the end user.
Not out of laziness but out of terror.
We do this to delay and protect ourselves from the inevitable shock of proof of concept–to shield ourselves from the moment of truth at which our project is let loose in the wild, its merit or lack thereof proven out in the market jungles of the real world.
We are lying to ourselves when we say we “don’t have time to do X.”
There is no causal relationship between time and impact.
The work that constitutes your project will, of course, be carried out in and through time, but time is not the governing factor that determines the end result.
The essential determining relationship is not between time and impact, but between COURAGE and impact.
Courage collapses time.
Courage folds time upon itself, relegates it to a minor role.
Think of a current project.
Ask yourself “what is the outcome you want from this project? What is the essential impact this project is meant to render to its audience?”
Then ask yourself “how can I use utmost courage to deliver that essential impact NOW instead of later?”
What is a courageous conversation you could have with your wife, son, father, brother, mother, daughter, or friend right now, this hour, that would heal an old wound, open up a new path, that would transform the relationship?
When you approach your work and your relationships this way, you will no longer be a man who labors at impact through the constraints of time. You will become the man who renders impact at the speed of courage.
Courage is a muscle. And, as with all muscles, if not exercised, it will atrophy.
Exercise courage as often and as punishingly as you can.
Exercise it in all realms of your life.
The rewards you’ll reap are an order of magnitude greater than any discomfort you feel in the expenditure.
And remember as you stare down the barrel of your next project: time is not your master. Time is not your constraint.
Warm ups: Side Straddle hops/ Ham Scoops/ 3rd Graders/ 10 count Partner Pec Stretch 0 and 45 degree- Mosey to field: The Thang: Italian Tune Up (An Italian tune-up is when you drive the car at full-load for a brief period of time to get the engine hot enough to burn out carbon buildup. It originated with Ferrari: most owners only operated their vehicles at low speeds, which resulted in buildup of carbon deposits in the system… deposits that only full-throttle heat could remove.) For the workout we do the same…fullthrottle burn off sloth and mediocrity!
Each Pax chooses a sideline (ie 5 10 15) place coupon down to mark spot facing opposite sdeline
3 min ON Reps/Sprint Reps to Exhaustion then sprint across field fast high knees side to side over yard line back to coupon on 1 min off
Incline Merkins to exhaustion- exhaustion defined as breaking form in any way. SPRINT across field/ Fast Feet back hopping the line side to side * Around the World-to exhaustion 3 left 3 right- keep coupon waist high and controlled as circle body like a globetrotter w/ a basketball SPRINT across field/ Fast Feet back hopping the line side to side * Say Anythings to exhaustion- basically a static rifle hold to exhaustion SPRINT across field/ Fast Feet back hopping the line side to side * Curls to exhaustion SPRINT across field/ Fast Feet back hopping the line side to side * Squat Thrusts to exhaustion SPRINT across field/ Fast Feet back hopping the line side to side
COT: Free Lunch shared about his trip helping a friend deal with loss of wife and also Father in late stage ALS. We talked of the sobering energy of authenticity and realizing we are not in control. and the inherent motivation that be found to go and do and live joyfully
Murder Bunnies up the hill to the “M” (orange cones laid out 30yds apart in a capital M). Leave coupon at top of hill.
Do first Core exercise in GOOD FORM TO EXHAUSTION. Exhaustion defined as when you break form continually or must stop to rest outside of form
Core Workouts to Exhaustion:
Big Boys,
Plank Tick Tocks (aka Plank Hip Dips)
V-ups
Flutter Kicks
Run the M three times
SPRINT (up the M)
BACK PEDAL (to the middle of M)
1 LEG JUMPS- (to top go M, broad jump lead and land on same leg, no steps forward, switch legs)
SPRINT- (down the M)
BEAR CRAWL- across and repeat two more time
Rifle Carry coupon down the hill
Repeat but move on to next Core Exercise to exhaustion
Mosey back to Lightning Rod- 2 min. AMRAP pushups diamond to regular to wide- in GOOD FORM, full arm extension, chest all the way down, butt stays up, feet together, move to knees instead of breaking form.Music: “Let it all Go” Beats Antique and Preservation Hall Jazz Band
COT:
Take a moment to think of something that you are holding onto that no longer serves you. What next step you can take to let it go, however small. Also think about what you will put in it’s place that does serve you.
The “M ” is 5 markers/ cones placed in the shape of letter M today it was 30 yards apart (adjust as you wish)
What makes this M special is: starting at first cone
Standing Long Jump 30 yards to 2nd cone
Back Pedal (run backwards) to 3rd cone(middle point of “M”)
Sprint to 4th cone and
Sprint to 5th cone
Bearcrawl back to first cone
Immediately into
NEXT CORE EXERCISE
V-ups to Exhaustion into
Hollow Hold Plank (on your six with arms extended same height as feet) 30 seconds into
Run the M 3 times then
Ollie Planks to Exhaustion (skateboard grab style) it’s like a plank twist but as left arm goes up opposite leg comes through ie like skateboard ollie with arm out at top of the ramp)
Hollow Hold Plank 30 seconds
Run the M 3 times
Flutter Kicks to Exhaustion
Hollow Hold Plank 30 seconds
Run the M 3 times
Plank Hip Dips (Tic Tocs) to Exhaustion
Hollow Hold Plank 30 seconds
Run the M 3 times
*2 men made it all the way through just at time- Slash Walkman props- everyone else just shy, we all went hard.
Final minute of standard MERKINS, FULL FORM- arms just at shoulder with, no saggy back, Fully down to chest touches ground, FULL EXTENSION up. To exhaustion then repeat until 1 minute is up.
COT We all took a moment to reflect on a fault or something we have done in which we carry shame or guilt or at least we know we are lacking in. Something in which even our own self respect is lacking.
Then Q offered 3 quotes in reflection on this: bringing the idea of 1. Perseverance, 2. Patience and 3. honoring the Self as also Sacred
1. As a Man Thinketh by James Allen
“ It is the innermost thoughts and desires of men that are fed with their own food be it foul or clean. The “divinity that shapes our ends” is in ourselves; it is our very self. Only himself manacles man: thought and action are the jailers of Fate. They imprison, being base; they are also the angels of Freedom- they liberate, being noble. Not what he wishes and prays for does a man get but what he justly earns.
His wishes and prayers are only gratified and answered when they harmonize with his thoughts and actions. In the light of this truth what then is the meaning of “fighting against circumstances”?
It means that a man is continually revolting against an effect, while all the time he is nursing and preserving its cause in his heart. That cause may take the form of a conscious bias or an unconscious weakness; but whatever it is, it stubbornly retards the efforts of its possessor and calls aloud for a remedy.
Men are anxious to improve their circumstances, but are unwilling to improve themselves; they therefore remain bound. A man who does not shrink from self crucifixion can never fail to accomplish the object upon which his heart is set. This is as true of earthly as of heavenly things.”
2. Letter to a Young Poet by Rainer Marie Rilke
“…be patient toward all that is unsolved in your heart and try to love the questions themselves like locked rooms and like books that are written in a very foreign tongue. Do not now seek the answers, which cannot be given you because you would not be able to live them. And the point is, to live everything. Live the questions now.“ Perhaps you will then gradually, without noticing it, live along some distant day into the answer.“
3. Yoga Nidra: Melatonin Magic by Jennifer Piercy
“Offer yourself the same kind of awe and wonder that you’d offer a force of nature… like a vast and wild night sky”
Warmups: side straddle hops, arm circles fwd/bkwd, hammy stretches
The Thang:
Demonstrate/ agree on proper Merkin Form for this beatdown. Butt up, straight back, feet together, nothing touches ground below chest, full arm extension.
Partner up: Coupon Monster Walk to 20yd line: Regular style Merkins to exhaustion (of form) while partner does fast step ups on coupon watching calling out form adjustments/ switch, then both do coupon monster walk to 40
40 yd line- Scaredy Cat Merkins (press up off ground arms wide, off grounds arms regular, to exhaustion, switch. Both Monster walk to 60
80 (opposite 20) Alligator Merkins (repeat above) Monster walk with Coupon to opposite goal line. Plank on coupon until 6 is in
Lunge walk with coupon to 5 yd line: 5 Mt. Climbers touching toes beside coupon then to 10 yd line 10x Mt. climbers etc…until time is up.
Coupon Mosey to LR
Side plank-ups
Then “6 on your 6” two 3 minute songs First song pound out Big Boys to exhaustion then second song change to (on your six) Coupon Extension into V-up to end of song /exhaustion
COT: “The floor we put up with” Looking at the other side of goal setting. We shaped by our lowest level of toleration. Set a new minimum standard. Lifestyle vs achievement. This branched into discussing emotional reactions/stuck points/ the stories we tell ourselves after a “failure” that keeps us static.
Side straddle hops/ 3rd grade / Monkey Humpers/ fast high knees/ scorpion stretch (for shoulders)/ wrist and forearm stretch/ mosey to track
The Thang:
Partner up then Merkins form demo- emphasis on form over reps. Partner called out form inconsistencies while other did Merkins to exhaustion. Exhaustion is loss of proper form not shaking cranking of one more bad rep.
Start on goal line and monster walk 20 yards (hands touch ground) Merkins to exhaustion and partner form watch at 20yds – 40yds – 40- 20 etc to end goal line.
Quick 10 yd. core foot drag then Mosey back to Flagpole for Six minutes of nonstop core. Crab toe touch and Big Boys
COT:
true appreciation keeps you connected to Source. We don’t need to transform the world as much as we need to transform how we see it. Focusing on what brightens our gratification lets us be truer to ourselves. Lumbergh threw out challenge to post a list of gratefulness into mumbchatter.
