AO: The Rig
QiC: Smalls
Pax Count: 6
Pax List: Buttercup, Gates, MARTA, Smalls, Tofu, Vertigo
FNG Count: 0
Downrange:
Warm up:
SSH, weed pickers, standing lunge, overhead claps, arm circles, don quixote, and side lunges
We wrapped a bit of a long warmup with a “Flower” by Moby Bring Sally Up/Down with air squats (Up on the Bring Sally Up, down on the… well you get the point).
The Thang:
Circuit:
- Wall Balls (15lb filler bag) – squat low and thrust up, throwing the bag into the air
- Coupon Squats
- SANDBAG ROTATIONAL LUNGE
- SANDBAG GOOD MORNINGS
- Sandbag Power Cleans
- Flutter kicks + Coupon overhead
Go through the circuit once with 15 reps per station (kind of. power cleans were slower than the others, so the other stations kept working until cleans were done)
Intro the Plankipede – line up head to toe in a plank. Pax in the back Pulls sandbag through from feet to head, then runs to front of line. The new pax in the back does the same and so on.
Return to the Rig for round 2 and 3 of the circuit. 10 power cleans is the timer, other stations just work until the power clean pax hits 10.
CoT:
“Waking is an incredible thing. We have spent hours of our lives unconscious and vulnerable. Then we open our eyes and try to relocate ourselves in reality. Where are we? What time is it? What do we have to do today? What is going on in the world? Who are we today? How do we feel about ourselves? What are we worth? Waking from sleep may be considered a given, but waking to reality is not. As with Coulter, a lot depends on the stories we listen to as we wake. The difference is, while his monsters uncontrollably barge into dreams, as adults, our monsters are much more practiced—the lies we believe are most often products of the habits we practice. Which story of reality do we habitually rehearse every morning? Is it setting us free? Or is it enslaving us to lies? When the first thing I do in the morning is roll over, grab my phone, and begin scanning work emails, I wake to the monsters of performance. The story of reality is about what I can get accomplished today and whether I can justify my existence. When I begin the morning in social media, I wake to the monsters of comparison and envy. The story of reality is about the pictures of other people’s lives and whether I can measure up. When I begin the morning in the news headlines, the monsters of fear and anger nearly jump through the screen. The story of reality is about how the world is falling apart and how mad I should be at the others who just don’t get it. Or when I lie in bed recounting the day’s to-do list (or when I jump up and immediately start the rush to get everyone out the door on time), I wake to the monster of busyness. The story of reality is how there is always too much to do and never enough time to do it. All of these lies are like the monsters in Coulter’s closet. Intellectually, I know that they aren’t the real stories of the world. But practically, it sure seems like they are because I rehearse feeling them every morning. Habits of waking may be small and mostly unconscious, but they are never neutral—and that’s why they are so powerful. The power of habits is their unique combination of spirituality and invisibility. They tell us stories about reality and lead us in patterns of worship, all while staying under the radar. Which is why the stakes of habits are high.” – from Habits of the Household, by Justin Whitmel Early