YHC took the helm this Monday morning with a promise for little-to-no running and EMOM work. I kept the second promise.

Warm-O-Rama:
PAX mosey'd up and around the Cadence apartment complex prior to venturing toward Cates Creek Park. PAX stopped along the way to complete an assortment of warm-up tasks to get warm and stay warm.
15IC SSH > 10 IC Tap Tap Taps > 12IC (6ea) Finkel Swings
12IC LBAC, fwd and reverse > 10IC Michael Phelps
10IT Squats > 10IT Merkins

The Thang:
EMOM Work – every 3 minutes for 5 rounds
Round 1: 12 SC Lunges, 12 Burpee Box Jumps
Round 2: 14 SC Lunges, 14 Burpee Box Jumps
Round 3: 16 reps ea
Round 4: 14 reps ea
Round 5: 12 reps ea

PAX saw a shooting star and dreamed of more EMOM opportunities…

EMOM Work continued – 40sec work at each station
Merkins
Squats
Heels to Heaven or, if holding bar, Knees to Chest
Pull-Ups (max pull-ups then deadhang hold for remainder of time)
PAX completed 2 rounds

Mosey up to the ShovelFlag… empty the tank on the uphill jaunt.

Mary:
PAX were given an opportunity to express what they were grateful for this month, this year, today; no rules. To allow for "thinking time," we continued the beatdown…
Box Cutters 15IC
Flutters 15IC
PAX shared gratitude for health, family, F3, the season and weather, jobs/careers, God's provision, and our community, including the local hospitals surrounding us. Amen and amen.

COT:
Some of the themes of this morning are worth repeating: Durability through shared suffering; doing hard things when sometimes you just have to check the box to get through; and the practice of gratitude. Just being out in the gloom this morning was something to be grateful for. Thanks, men, for showing up, for leaning in and for your vulnerability. I am grateful for the example you all lead.

Congratulations to White Belt and family!

Til next time, Aye.