10% Blockier
QIC
DeliveranceAO
The Donut ShopPAX
- DeepSeek
- Deliverance
- Fixed Gear
- Hong Kong Phooey
- Kipling
- Lord Of The Dance
- Padawan
- Phileas
- Sheriff
- Time Machine
- DHL
Workout
Blockfulness
mindfulness under load
Warm up
Side Straddle Hops x 20
Abe Vigodas x 15
Daisy Pickers x 10
Imperial Walkers x 15
Hillbillies x 15 IC
Slow squats x 10
Mindful plank, 60 seconds
notice your breath, your jaw, your shoulders, your hands on the pavement, and the urge to move.
The Thang
Southeast corner, 10 reps each
Blockees
Goblet squats
Bent over rows
Overhead press
Northbound silent carry
Rifle carry in silence. Partners carry one block north on the east side. If the block gets dropped, both men do 5 burpees, then resume.
Northeast corner, 10 reps each
Kettelbell swings
Merkins
Curls
Big boy sit ups
Westbound reflection side
Walk west together and reflect.
Prompts:
What do you notice in your body right now?
What is your mind saying?
What shows up first when the work gets hard?
What changes when you notice it without judging it?
Northwest corner, 10 reps each
Thrusters
Skull crushers
deadlifts
American hammers
Southbound silent carry
Rifle carry in silence. Partners carry one block south on the west side. If the block gets dropped, both men do 5 burpees, then resume.
Southwest corner, 10 reps each
Blockees
Goblet squats
Bent over rows
Overhead press
Eastbound reflection side
Walk east together and reflect.
Prompts:
What did you notice about yourself under stress?
Did your mind get louder or quieter?
What helped you stay present?
Where in life do you react like this outside a workout?
Finisher
Archer merkin and man maker countdown ladder
10 archer merkins each side
10 man makers
9 archer merkins each side
9 man makers
8 archer merkins each side
8 man makers
Keep going down to 1.
Mary
Heavy heels x 10
Heavy flutter kicks x 20
Mindful old man stretch
COT
One of the things I’ve really taken from 10% Happier is this idea that one of the most powerful tools we have is the ability to respond instead of react. That sounds simple, but for a lot of us it is not. I grew up in a home where responding was not always modeled, and later as an adult I was married to someone who would get activated and yell. I didn’t fully understand then how valuable this skill would become, especially when dealing with high conflict people. The ability to slow down, notice what is happening inside you, and choose your next move instead of getting pulled into someone else’s storm, that is a real kind of strength.
On Monday, after spring break, my teenager got into the car and immediately started in on me, airing grievances from a yeller, repeating things about me that were not true. And when that happens, especially with your own kid, every part of you wants to jump in, defend yourself, correct the facts, and shut it down. But I realized that moment did not need a reaction, it needed a response. So instead of correcting her, I asked her how it made her feel. I asked what might be going on inside someone who needed to invalidate a teenager’s experience with someone they love. I asked why an adult would need to speak poorly about someone their kid loves. And then I asked her, what do you think is happening inside your body right now? We ended up having a really good conversation. I let her feel her feelings and come to her own conclusions, because the truth is, we are all responsible for our own reality.
So that is the invitation this week. When things get hard, when someone comes at you sideways, when your body lights up and starts telling you to defend, attack, shut down, or run, notice it. Your body is giving you information, but it is not in charge. You are driving the car. All your different parts are making suggestions. Mindfulness is the practice of listening without letting those parts grab the wheel. Slow down. Pay attention. Breathe. And choose to respond instead of react.