One of Churham’s OGs shared recently that his focus on form is why he’s been posting 5+yrs without a single injury. My form stands room for improvement and I certainly like to avoid injury, so I wanted to dial it in this morn. I can attest proper form was promoted, but I cannot guarantee it was followed. My chest hit the ground on the burpees at least once. Regardless, the credit belongs to the PAX who show up and do the work; who errs and comes short, because there is no effort without such things; who knows at best the triumph of achievement, and who at the worst fails while working hard, so that his place shall never be with timid souls of the fartsackers.

Warm up

SSH, arm circles, imperial squat walkers, good morning, WMH. Note: SSH requires arm extension, touching hands over the head, and moving feet at least shoulder width apart.

ME

Mosey’d to Ehringhaus Field(the field hockey field) for 25yd sprints. I hoped to relieve the desire to race from those who are so afflicted.

Bear craw to the lines. 5, 10, 15, 20 Merkins SC. Proper bear crawls could be described as a moving plank. You should have 3 points on the ground. If you’re finding this form foreign, think that you’re bringing your right knee to your right elbow while keeping all limbs but the right leg on the ground. Merkins have Straight back, hands nearly under the the shoulders. Your arms should brush your sides as you bring your chest to the ground and as your return to the starting position.

Brought it back with Walking lunges. 10, 20, 30, 40 prisoner squats SC on the lines. On the lunge, get the knee to the ground each time. On the squats, keep the weight on the heels, down until your legs pass 90 degrees, and hands over head.

Ricky Bobby lap in hopes of making my legs work again.

Back on the line. Mode of tranpo was running. 2, 4, 6, 8 good form burpees. Proper form depicts your get your chest almost to the ground and get a jump squat once your feet are back under you.

Turn around we used the A Skip as mode of transpo. 2, 4, 6, 8 Lunges Burpees on the lines. An A Skip is a training technique used by hurdlers. You skip forward, lifting your lead knee to waist height while keeping your back leg straight as you come off your toe. Continue moving forward in this manner—alternating legs—and striking the ground with your mid-foot or forefoot while swinging your opposite arm in unison with your lead leg.

Mary

Flutters, Box Cutters, Break Dancers