Bear crawl between three stations- add 3 reps every time you return
slow negative equals 10s down regular speed up
Station 1
Bonnie Blairs HC
Rows – slow negatives
Station 2
Breakdancers
single leg slow negative squat jump
Station 3
balance walk halfway around wood perimeter
merkins – slow negatives
6MoM
dead bug shuffle 6 yds each way
side plank thrusters x8IC each side
COT
“Everyone who desires to live godly in Christ Jesus will be persecuted.” Most people in the world of any faith can argue that they are persecuted in some way. Christians specifically attract the attention of the devil though, even if they just “desire” to live in Christ. Only God can give us the desire to live godly and when facing persecution only God can give us the ability.
45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
Coupon and EMOM timer is needed for this workout
Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
Set out two cones
1 cone is at the starting line
1 cone is 10 yards out
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels MOT during this round: Rifle Carry
Jog around forest trail. Stop for 5 minutes of ivy pullin
The Thang
3 exercises 30s, 10s rest, 3x
bridge reach, side plank thrust, shoulder press w/ coupon
rows, burpees, reverse lunge, calf raises
merkins w/ coupon drag, goblet squat, burpees
6MoM
Frozen fredz x20, danger zones x20
COT
Ruts – sometimes they are good. Sometimes they are bad.
Getting in a rut can be a good thing because it is a habit that makes our life go smoothly, but ruts are mostly thought of as bad habits. I’ve been struggling to break out of some patterns and habits that I’ve developed, mostly around addiction to task completion and a feeling that I need mental escape from my thought patterns, so I dive into a word puzzle or game for a “brain break.” I don’t think it has the desired effect.
Complete 4 exercises 2 reps, but at least 10s slow negative. Then Jog
rinse, repeat – AMRAP
Four exercises are kind of up to you. Choose one of three each round
Goblet squat, lunge, squat jump – choose 1
Merkin, Sherkin, Shoulder press – choose 1
Big boys, breakdancers, J-lo’s
The Thang
6MoM
no time
COT
Reason not always the best way of “knowing.”
Just finished Tolstoy’s Anna Karenina.
The character Levin, was Tolstoy as he saw himself. Read these three quotes.
816 – …he had been horrified, not so much at death as at life without the slightest knowledge of whence it came, wherefore, why, and what it was.
817 – “he felt vaguely that what he called his convictions were not only ignorance, but were a way of thinking that made the knowledge needed impossible.”
828 – Reason could not discover love for the other, because it’s unreasonable. ‘Yes pride…and not only the pride of reason, but the stupidity of reason. And above all – the slyness, precisely the slyness, of reason. Precisely the swindling of reason.’
Levin despairs of life, because he doesn’t know why he exists. But he realizes that his hyperrational bent perhaps prevents him from knowing the deepest truths. He begins to suspect (like moral psychologists are learning today) that our reason can be quite deceptive and isn’t the only guide or even the best way to arrive at certain truths. I encouraged the PAX to be open to other ways of knowing truth.
PAX: Stray Cat, Dandelion, Spinner, Red Curry, Concreto Cemento
Conditions
60 degrees, dry
Warm up
SSH x20IC
Leg swings x8OYO forward and sideways
Hillbilliess x12IC
Daisy Pickers x 10IC
scissor arms x 8IC
World’s greatest Stretch
The Thang
Running in a figure 8 around the field crossing at the center
1 PAX always doing burpees in the middle, relieved by next PAX who crosses at the tent.
On east side of figure 8 complete 2 super slow reps of 2 exercises
On west side of figure 8 complete 2 super slow reps of 2 exercises
AMRAP – 3 rounds 8 minutes each
1st round exercises – north – 15 merkins, 15 leg lifts – south – 15 rows, 15 goblet squats
2nd round – north – 15 squat jumps, 15 sherkins – south – 15 curls, 15 murder bunnies
Had to move before third round.
Reconvened and did one round of wipers each
6MoM
dead bug shuffle, 20s each direction
20s plank
COT
Reason not always the best way of “knowing.”
Just finished Tolstoy’s Anna Karenina.
The character Levin, was Tolstoy as he saw himself. Read these three quotes.
816 – …he had been horrified, not so much at death as at life without the slightest knowledge of whence it came, wherefore, why, and what it was.
817 – “he felt vaguely that what he called his convictions were not only ignorance, but were a way of thinking that made the knowledge needed impossible.”
828 – Reason could not discover love for the other, because it’s unreasonable. ‘Yes pride…and not only the pride of reason, but the stupidity of reason. And above all – the slyness, precisely the slyness, of reason. Precisely the swindling of reason.’
Levin despairs of life, because he doesn’t know why he exists. But he realizes that his hyperrational bent perhaps prevents him from knowing the deepest truths. He begins to suspect (like moral psychologists are learning today) that our reason can be quite deceptive and isn’t the only guide or even the best way to arrive at certain truths. I encouraged the PAX to be open to other ways of knowing truth.
Run around meadow trail 90s, then do the following exercise based on the tree you are nearest when the bell rings. Continue for time.
Maple – 20 merkins
Oak – plank 60s and switch directions
Ash – 10 burpees
Doug fir – 20 Russian twists
Cedar – 20 Bonnie Blairs
Coupon – 20 rows or curls
Every time you pass someone going the opposite direction say howdy and one big jump.
Every third interval is bear crawl instead of jog.
6MoM
Freddiez x 20 IC
Reverse snowman x 20IC
side plank – 40s each side
four good merkins
COT
Seeking moments of transformation
I’ve had maybe a half a dozen sudden and major shifts in my perspective on things in my life. Some were thrust upon me, but some I actually sought out. Usually when we are bored or frustrated or “in a rut” there is a perspective that can get us out of that. It might not be easy to find, but it is there.
I thought of this because I listened to an interview with RFK Jr. yesterday and found him quite intelligent, though he challenged a couple of my assumptions about things. Not what I expected.
Coinage expressed that he had a similar perspective shift recently with regard to his faith, remembering that God is not going to abandon him. Lucky Charms said he found it really helpful to keep in touch with a person he knows that has very different views from him.
I’ve noticed that my relationship with my middle boy is often based mostly on me reprimanding him or needing his compliance. He might try to avoid me more often because of this. My M, my oldest, and my two youngest all went to Seattle this week leaving me with him and his older brother. Without all the other needs, distractions, and considerations we experienced the beginnings of a reset of our relationship and a chance to just talk more.
It is inspiring me to try to reset things more thoroughly with him. I believe these resets are possible and important for us to strive for when any of our relationships become unhealthy. So glad to have more chances with him.
The wind blew out from Bergen from the dawning to the day, There was a wreck of trees and fall of towers a score of miles away, And drifted like a livid leaf I go before its tide, Spewed out of house and stable, beggared of flag and bride. The heavens are bowed about my head, shouting like seraph wars, With rains that might put out the sun and clean the sky of stars, Rains like the fall of ruined seas from secret worlds above, The roaring of the rains of God none but the lonely love. Feast in my hall, O foemen, and eat and drink and drain, You never loved the sun in heaven as I have loved the rain.
The chance of battle changes — so may all battle be; I stole my lady bride from them, they stole her back from me. I rent her from her red-roofed hall, I rode and saw arise, More lovely than the living flowers the hatred in her eyes. She never loved me, never bent, never was less divine; The sunset never loved me, the wind was never mine. Was it all nothing that she stood imperial in duresse? Silence itself made softer with the sweeping of her dress. O you who drain the cup of life, O you who wear the crown, You never loved a woman’s smile as I have loved her frown.
The wind blew out from Bergen to the dawning of the day, They ride and run with fifty spears to break and bar my way, I shall not die alone, alone, but kin to all the powers, As merry as the ancient sun and fighting like the flowers. How white their steel, how bright their eyes! I love each laughing knave, Cry high and bid him welcome to the banquet of the brave. Yea, I will bless them as they bend and love them where they lie, When on their skulls the sword I swing falls shattering from the sky. The hour when death is like a light and blood is like a rose, — You never loved your friends, my friends, as I shall love my foes.
Know you what earth shall lose to-night, what rich uncounted loans, What heavy gold of tales untold you bury with my bones? My loves in deep dim meadows, my ships that rode at ease, Ruffling the purple plumage of strange and secret seas. To see this fair earth as it is to me alone was given, The blow that breaks my brow to-night shall break the dome of heaven. The skies I saw, the trees I saw after no eyes shall see, To-night I die the death of God; the stars shall die with me; One sound shall sunder all the spears and break the trumpet’s breath: You never laughed in all your life as I shall laugh in death.
