A good hard morning and thoughtful discussion among men

Warm up

  • Trunk twist,
  • Merkins,
  • Down Dog,
  • Cobra,
  • Down Dog,
  • Cobra,
  • Lunge w/hip openers,
  • Hamstring hang

The Thang

5 rounds

  • 10 KB Burpee-Snatches
  • 30 2-handed KB Swings
  • Warrior Pose between rounds

(Note: Less than 15 minutes in, the PAX had already done 50 KB Burpee-Snatches and 150 two handed swings . . . and we had only begun)

Right Side, without rest

  • 5 x 1 arm swing
  • 5 x 1 arm high pull
  • 5 x 1 arm snatches
  • 5 x 1 arm clean and Press
  • 5 x 1 arm rotating clean
  • 5 x reverse lunge
  • Warrior Pose between rounds
  • (Repeat, left side)

Mary and friends

Plank on curb,

  • 10 x single arm row, (right side) 2 sec hold at top
  • 10 x single arm row, (left side) 2 sec hold at top
  • 8 x single arm row, (right side) 2 sec hold at top
  • 8 x single arm row, (left side) 2 sec hold at top
  • 6 x single arm row, (right side) 2 sec hold at top
  • 6 x single arm row, (left side) 2 sec hold at top
  • 5 x Turkish Sit Up (right side)
  • 5 x Turkish Sit Up (left side)
  • 20 sec – Side plank, KB extended (right side)
  • 20 sec – Side plank, KB extended (left side)

Cool Down

  • right lunge w/hip openers,
  • hamstring hang,
  • left lunge w/hip openers,
  • hamstring hang,
  • Down Dog,
  • Cobra

Naked Mole Skin

The morning started and ended with a discussion about the anger, frustration, fear and disheartening news that has been flooding the airwaves.  It is easy to feel overwhelmed and depressed, helpless and hopeless.  We know from the research that, taken one-to-one, bad events have a stronger effect on us than good events.  We are hard wired to notice the bad.  If I am out in the woods and miss one berry bush, or one clean river, I’ll probably find another food and water source and make out o.k.  If I miss one predator, I’m done with.

This evolutionary bequest is important and adaptive, but leaves us empty and vulnerable if we do not rebuild and regenerate.

Deliberately look for the good things around you. Every day you will find acts of heroism and moral courage. Every day you’ll find people who do those little things that demonstrate the best aspects of our humanity and character and restore our faith in one another.

Last week in Psychology Today, I wrote about the risk of technology driving us further apart, unless we take deliberate, conscious action to take the harder path of maintaining our commitment to humanity. https://www.psychologytoday.com/blog/luminous-things/201606/bridging-the-divide

Gratefully,

Cut Me Mick

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