Churham Pax may not read this but I can proudly attest to my future grandchildren that I'm a published author because of the gift of backblasts. Such a dynamic platform with apparently no guidelines or rules provides such a grand opportunity to fully express oneself to a skimming audience.

Usually I go on and on at this point but I'm afraid I'm out of steam for the day and I need to put my son to bed before my wife mentions it.

On to the show…

Warm-a-RamaRama

20x SSH
10x WMH
10x Manafort Good Mornings
10x Frankensteins
10x Imperial Walkers
10x Hillbillies
Bat Wings
10x Forward Arm Circles
10x Backward
10x Seal Claps
10x Overhead Claps
10x Slow Squats
10x Slow Merkins

Onto the Heart of the Matter:

A mini CSAUP
Entitled 'Full Moon Double Helix Flip Reversed'
(11's x 2)

If it sounds confusing it is meant to challenge the brains tendency to wander and hopefully make one very aware of the count they are on. The goal is attention on the task at hand and allowing the miracles to spring forth.

Done on a loop course

Start by running the straightaway to first curve
1 Burpee
Bear Crawl to end of curve
10 Alarm Clocks
Run Backwards on straightaway to second curve
10 Burpees
Crab Walk to end curve/startex
1 Alarm Clock

Completion is reached when 1/10 become 10/1 and flip doubled to your brains delight.

***Cardiac won making it to 9/2 and 2/9 respectively***

Better luck next time, leave about 35 minutes for the fiercest and fastest to complete this challenge mission. Might be good for a Battering Ram EC or another EC that allots an hour.

COT

Lord help us be attentive to what's right in front of us and just witness the wonders abound when we are fully present to the moment

***Pallino's heart procedure/tune up postponed until April so plenty of time to send his heart waves of tranquility and harmony***