Conditions: Coolish/Warmish. 51 degrees.

4(?) For EC.

Had back spasms getting out of bed this am. Thought I was going to be a scratch for this workout. Nice that I signed up to Q all week. Actually, ties in to this overarching theme that has been weighing on my mind the last few weeks since the ChurhamHTL. Will be discussing the Healing Journey this week.

One Minute Warning

Disclaimer

WARM UP

SSH, x25 IC. 1/4 Turn to Left

SSH, x25 IC. 1/4 Turn to Left

SSH, x25 IC. 1/4 Turn to Left

SSH, x25 IC. 1/4 Turn to Left

Led PAX to Soccer Field. Circle Up @ NE Corner.

Burpees, x10 OYO/BW Squats, x9 OMD/Burpees, x8 OYO/BW Squats, x7 OMD/Burpees, x6 OYO/BW Squats, x5 OMD/Burpees, x4 OYO/BW Squats, x3 OMD/Burpees, x2 OYO/BW Squat, x1 OMD…10 Burpees, OYO. Recover.

Mosey to SW Corner. Circle Up.

8 Count Body Builders, x10 OMC/Monkey Humpers, x9 OMD/8 Ct BB, x8 OMC/Monkey Humpers, x7 OMD/8 Ct BB, x6 OMC/Monkey Humpers, x5 OMD/8 Ct BB, x4 OMC/Monkey Humpers, x3 OMD/8 Ct BB, x2 OMC/Monkey Humper, x1 OMD…10 8 Ct BB, OMC. Recover.

Mosey to SE Corner. Circle Up.

Merkins, x10 OMD/Mountain Climbers, x9 IC/Merkins, x8 OMD/Mtn Climbs, x7 IC/Merkins, x6 OMD/Mtn Climbs, x5 IC/Merkins, x4 OMD/Mtn Climbs, x3 IC/Merkins, x2 OMD/Mtn Climb, x1 IC…Bonus 10 Burpees, OYO (due to Q count fail)…10 Merkins, OMD. Recover.

Mosey to NW Corner. Line Up.

Bear Crawl, x10 IC + Crawl Bear, x1 IC/WWIIs, x9 OMU/Bear Crawl, x8 IC + Crawl Bear, x2 IC/WWIIs, x7 OMU/Bear Crawl, x6 IC + Crawl Bear, x4 IC/WWIIs, x3 OMU/Bear Crawl, x2 IC + Crawl Bear, x8 IC/WWII, x1 OMU…Cadence Bear Crawl+Hand Release Merkin Ladder (4 Count Bear Crawl + 1 HRM OMD, 4 Count Bear Crawl + 2 HRM OMD, 4 Count Bear Crawl + 3 HRM OMD, etc…ladder up to 4 Count Bear Crawl + 10 HRM OMD. Recover.

Mosey back to StartEx. Circle Up for Mary, Quite Contrary

6 Reps of each of the following 6 Exercises: Burpees, SC/LBCs, SC/Iron Mikes, 1-2/Mountain Climbers, IC/Plank Jacks, IC/SSH, IC. We will endeavor to complete 6 Rounds in the time remaining. Each round is performed in rapid succession. Brief recovery in between sets.

We managed to get through 5 Rounds by 0631. Had one additional Q count fail, PAX can perform 10 Burpees, OYO on own time later today.

COT/BOM

Announcements

Zook: BC Pull Up Bars making big progress. Shout out to Brotox for his efforts in getting the holes dug. Please make sure to contribute to the cause. Zook is collecting contributions via PayPal or Venmo.

Bright Idea: Thanks to all who were able to make it out to Bon-Fest. Cheese fountain lives.

Grunge: Great turnout @ 580 Craft Beer on Sat for grand opening of Thirsty Skull Brewery. Please support our brother, Strange Brew. FB: Thirsty Skull Brewing

Zook: The Mustang AO is closed every 5th Friday. This will be designated as a “travel” day. PAX are encouraged to go out and try/visit a new AO.

Cricket: Last Tuesday of each month at The Rabbit will be 10 Mile Tuesday. Plan is for a 5 mile EC run starting at 0450, followed by 5 miles for the ME launching at 0530.

Name-o-Rama (15 PAX + QIC)

BOM

Shared with PAX a potential long term injury I am working through due to my stubborn decision to ignore medical advice and continue to train through a pinched nerve and pain in my shoulder. Been dealing with the issue for going on 6 months, but was so focused on training for the ChurhamHTL, I chose to ignore and work through it. Before the event, the issue caused pain, but I found I could work through it. After the event, I started to notice some issues pop up where I am now experiencing significant strength loss in my left arm and loss of functionality in my left hand. Listen to your bodies, brothers. Adequate recovery is a key and critical component to the fitness journey. It is one that I personally struggle with the most.

Make an effort to reach out and connect with brothers that are on IR. I am sure most of us are aware that we can count on the brotherhood even in periods of absence due to injury, but in practice, when you are on the sidelines, it is a lonely, isolating experience. Take the time and make the effort. You could be the one that makes the difference.