6/8 Whole Life Wednesday

Errol demonstrates an alternative rowing technique:-)
This week's Whole Life Challenge Weekly Lifestyle Challenge is to create and fill your awesome jar. What is an awesome jar? It's a mason jar or something like it. You can leave it plain or decorate it like crazy. Here's how you fill it:

1. Each day, write something down on a scrap of paper that you think is awesome — about your day, your life, or the world in general — and put it into the jar.
2. The minimum is one item each day, but you can add as much awesomeness to the jar as you like.
3. Some people like to keep the jar sealed for all time as a capsule of awesome and some people like to open it from time to time to read and be reminded how awesome things really are. It’s your jar — it’s up to you

The folks at the Whole Life Challenge created this weekly lifestyle challenge to help us remember that "the world is awesome, and sometimes that is pretty easy to forget. There is awesomeness right under our noses — in nature, in the things people do for each other, and in the things we accomplish against the odds. But awesomeness is a funny thing. It doesn’t demand to be noticed, at least not the way crappiness does.With the amount of not awesome things we get told about every day, you often miss the flowers growing between the cracks in the pavement, the stranger that stops to help someone who dropped their bag of groceries, the dinner that is on the table when you get home. There is a good in the world that continues to survive no matter what happens, and it thrives on being celebrated.

With a smile, a wink, or a nod, awesomeness can be fed. It’s like stoking a fire that burns inside. The more you feed it, the bigger it becomes. The bigger it becomes, the more people who are warmed by it. By insisting on noticing, you can become the keeper of the awesomeness flame for your corner of the world.
And if there’s something the world needs, it’s more awesomeness keepers."

What will you put into your awesome jar today? I think I will write each you your names on a piece of paper and put those pieces of paper into my awesome jar.
 
Today's workout is an exercise in grit and determination. Since your score is the lowest of all of your intervals, you don't want to fly and die during the final interval. Go hard, and strive to only let your reps fall off by 2.  For men 8, 9, and 10 calories and for women 6, 7, 8 calories are good, better, and great numbers to strive for on the row and for everyone and 15, 18, and 20 repetitions are good, better, and great numbers to strive for on the squat. Good luck! 
Today's Workout 
Skill work: Jump Rope - work on double unders or triple unders
Buy-in: AMReps in 3 min of Double Unders
​then, 
Tabata Row for Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Row for Calories
Score is the lowest reps performed in any of the intervals.