The Q sheet was open, and I had a miserable track idea in mind so I answered the call (while vaguely warning the PAX if they wanted something else, feel free to grab it…)

Warmarama:
Side shuffle hop (20 IC)
Willie Mays hayes (10 tempo)
Imperial walker (10 IC)
Harvester (10 IC)
Michael Phelps (10 IC)
LBACs (10 IC)

Mosey to the track for the No Mercy Mile.

Pax begin at mid point of front stretch on a standard track. Jog to turn 1: bear crawl to turn 2. Jog to mid point on back stretch. Do 25 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 25 squats. R & R three more times. When complete will have bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

We finished on the track just at 06:15 and moseyed back to start for COT.

Knope expressed appreciation for the support he’s received while taking some time away from his career.
Uga shared great news about a friend who had been struggling to find motivation and ended up getting out to better himself 5 days last week.
YHC took us out echoing Knope and reiterating something that has come up a few times recently. COT is a safe space. It’s a place to be vulnerable and share and ask for support. Many times we keep things to ourselves. Many times we aren’t strong enough to admit we need help. Asking for help isn’t a sign of weakness but a sign you’re smart enough and strong enough to know you can’t do it alone. Let’s utilize these opportunities because this group is always the first to give a helping hand, but often reluctant to ask for one.