Tag: L Train

Shield Lock 2020.1

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Bobber and YHC were tossing around an idea of doing a Shield Lock focused month at his AO over the Summer – and we were finally able to land on the month of November. Today was part one of YHC’s shield lock taking over Block Party for the month to discuss the SL and inflict pain.

So, what is a Shield Lock (SL)? 

If you click the link above, you’ll read about it in a manner much better articulated than YHC could. A Shield Lock is a metaphor of men who “lock shields” together to form a stronger barrier against those powers actively trying to bring us back to sad clown status. If you’ve seen the movie 300, you’ve seen a Shield Lock (Phalanx) in action and how effective it can be against an attacking force.

YHC led with a quick message about the SL being a group of 3-5 men with a common goal of getting better. YHC highlighted the three P’s (3P) of the SL being Proximate, Purposeful, and Periodic. Two of YHC’s SL were in attendance this morning, World Wide Leader (WWL) and Wegmans.

With that, we moseyed to the spot of our first iteration. Today’s Weinke was designed to focus on the ups/downs and how the men to your left and right can motivate you through the differing paces of life.

 

Proximate

“Proximity requires physical nearness. The Shield Lock will not function if its Members are geographically disparate. While men no longer literally interlock their shields to fight, the metaphorical battle still requires physical contact. Teams are founded upon Trust , and Trust waxes and wanes in direct proportion to physical distance. Trust is hard to build and maintain, and the farther away another man is the harder it is to Trust him.”

 

Slow/Pulse Circuit

Low Slow Squats x 20

Hold 60 Seconds at end of last squat

Pulse 20 times

Recover

Forward Lunges x 15 (one side at a time)

Hold 60 Seconds at end of last lunge 

Pulse 20 times

Flap Jack

Recover

PAX get into Forward Leaning Rest Position – 

Merkins x 10 IC

Plank Hold – 30 Seconds

Lift one leg at a time, pulse 20 times up and down

Recover

Mosey to Upper Pike Lot

 

Purposeful

“By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa. He knows that his valleys will tempt him to the Flux, and that he will need the strength of his brother’s peak to maintain Acceleration. Likewise, he knows that it will be his peak that provides his brother the bulwark he will need when a valley draws him toward the Flux. This, not companionship, is the ultimate Purpose of the Shield Lock and its primary distinction from a Club.”

WWL is a man of discipline. So much so that every evening at promptly 8:34 a text comes through from him highlighting four items, as a daily AAR.

  1. Daily Weight
  2. Daily Red Pill (DRP)
  3. Completion of our SL Bible Plan
  4. One extracurricular activity to better one’s self (reading a book, spending time with M/2.0, community service, etc).

This purposeful communication allows YHC to better fight the Flux and stay out of the valleys that are inevitable, and to return the favor to WWL and other members of the SL when they are down in valleys.

 

Build Up/Bearpee Circuit 

1:4-10:40

8 CT Body Builders:Bear Crawls

Many breaks were taken during this iteration, as it sucked terribly. During one of said breaks, YHC took time to talk about a hero (or anti hero, if you so perceive it) in the Bible – Samson. He was a man of great strength but he had many weaknesses. Instead of surrounding himself with strong, like minded men, he decided to take the solo path and “do it himself.” On many occasions, he made decisions that were unbecoming of his path as a Nazarite, and it led to his ultimate destruction. Ultimately Samson came back to God and was given strength to perform one more time for God’s glory – but YHC regularly wonders how Samson would have ended up if he had solid counsel and strong men to his left and right.

 

Now, my man Wegmans has it all going on in the SL. He uses a perfect combination of sass and positive language to really drive home a point of when YHC is veering off the Path. A true linguistic HIM that doesn’t let you give a BS answer when push comes to shove. He is not bashful in his correction of YHC and others in the SL. Every man needs someone to speak to them like this from time to time – especially in a horizontal relationship such as the SL.

 

Periodic

“Periodic is the final element of the 3P. The Shield Lock must come together periodically to be Effective. For the HIM, this is a form of preventive maintenance. The Amateur waits until the needle is on empty before he stops for gas, but the Pro fills his tank periodically–regardless of where his needle is pointing at any given moment. By meeting periodically, the Members of the Shield Lock recognize each other’s incipient valleys and proactively initiate the fight against the Flux as a Team. In this way, the Shield Lock parcels out the pain felt by the man in the valley and bears it together as a team.”

Every Tuesday at 0445, YHC’s SL comes together for an hour ruck followed by an additional DRP to strengthen one another. We takes turns switching out who Q’s.

 

Fast/Hill DORA Circuit

Because what good is a message about the Shield Lock without some DORA?

Partner up, P1 runs down Massey St Hill and back while P2 works on reps of:

100/200/300

CDD’s/Curb Dips/Seal Jacks

Head back to COT.

 

What has my SL done for me?

It has kept me away from bad habits, kept my head up in challenging times, it has allowed me to tap into wisdom that I would have otherwise been blind to if I were doing this thing alone. It has stretched and challenged me to be a better man. It has given me life long friends. 

At the end of the work out, YHC asked by show of hands who was in a Shield Lock. About 75% of the PAX raised their hands. Good.

If you’re not in a SL, look to your left and your right. Who do you post with regularly? Who’s in a similar stage of life? It doesn’t have to be some magical connection reminiscent of a Hallmark movie. We are men who (for the most part) all have the same struggles. This is important. Take the step!

 

Dirty Harry and Repeat are the other two in YHC’s shield lock. They could not be in attendance due to illness today, but they have impacted YHC in many ways.

DH is the kind of friend who will do dumb things with you because you want to do them. By dumb, YHC means ridiculous GORUCK training and marathon rucks – for fun. He has impacted YHC in many ways beyond taking a DRP, as he has served our country and he proudly serves his M and 2.0’s above all others.

Repeat is the quiet one in the group, but he has stepped up when hitting the peaks to pull YHC out of the valleys. He is a solid member of the group and has walked alongside YHC recently in life challenges that we both are facing. YHC is happy to have him in the group.

 

Announcements

FiA LKW Marathon this weekend – hit up Slow Jamz for more info!

Fort Mill Golf Tournament Dec 12 – hit up Stang for more info.

Christmas Party up and coming. 

Read your newsletter.

Prayers/Praise

Rebel’s 2.0 is 23 today! 

Praise for YHC’s Shield Lock

Prayers for our country.

Prayers for One Niner looking for a job. 

 

Bobber – thank you for tapping our SL to lead on such an important topic. We men cannot do this alone.

Punch List out.

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RPG/Varsity Convergence

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It was a beautiful rainy morning. 17 dudes converged under the awning at NaFo. A dozen or so arrived by 05:00 for some Sasquatch Broga. Around 05:20 we started the Varsity Bootcamp. This is usually when the RPG guys would take off running but since it was raining cats and dogs, everybody decided to stay for my beatdown. I appreciated the crowd.

The Warm Up: Broga w/ Sasquatch and then 25 SSH
The Thang: HIIT as follows:
Burpees: 60s
Rest: 45s
Merkins: 45s
Rest: 20s
Squats: 45s
Rest: 20s
LBCs: 60s
Rest: 20s
Mountain Climbers: 45s
Rest: 20s
Bear Crawls: 1 lap around the circle
Rest: 45s
Imperial Walkers: 45s
Rest: 20s
Plank Jacks: 45s
Rest: 20s
Monkey Humpers: 45s
Rest: 20s
SSH: 60s
Rest: 20s
Flutter Kicks: 45s
Rest: 20s
Rosalitas: 45s
Rest: 20s
Alternating Shoulder Taps: 45s
Rest: 20s
Bomb Jacks: 45s
Rest: 20s
60s Intro to the new Site Q Splinter
Rinse and Repeat from the top

I enjoyed this workout more than I thought I would. I love the Seconds app and HIIT style. I encourage the Pax to give it a try for a workout. It’s worth the price to upgrade to the full version.

COT
Shovel Flag Handoff off from Harry Carry to Splinter

I am extremely proud of my good friend Splinter. It took 2.5 years of EH’ing to get him out in the gloom. Now he’s running with the Big Boys 4-5 days each week and responsible for an AO. ‘At a boy Splinter!

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NASCAR Bootcamp

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First time out to Catawba Ridge High School for a workout. Very nice facility with lots of options and many new faces.  Hardwood came with FNG aka “The Situation.”  Not from Jersey, but he closely resembled Mike, the Situation.

After Geronimo gave the disclaimer, we split up from the Kettlebell crew.  Slow jog around the parking lot and stopped for the following warm-up exercises:

SSH x 10

Imperial Walker x 10

Windmill x 10

Plank Stretch

Next, we moseyed back to the shovel flag for the main event.  I came up with a NASCAR themed Dora.  Partner 1 ran around the parking lot, stopping at each of the four light posts for burpees.  Each light post the burpee count would increase by one, so the total count was 10 burpees per lap. Partner 2 began performing the list of five exercises, 100 reps per team.

Round 1 exercises:  Hand Release Merkins, Squats, LBCs, Dips, Box Cutters

After the completion of Round 1, Bobber mentioned  we were running in the wrong direction, we should be taking left turns like NASCAR.  We switched directions for Round 2.

Round 2 exercises:  Carolina Dry Docks, Lunges, Flutters, Calf Raises, Plank

We finished up with a minute to spare.

Great job everyone…Thanks for the opportunity!

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Start right for the intended ripple effect

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9 HIM descended upon Bushwood on a humid September morning for a start to the day to create a positive ripple effect.  In planning this workout, YHC hoped to put together a little bit of everything to give the PAX their monies worth. The longer than normal drive to this particular AO gave YHC a chance to think about the workout and how to maximize the time with proper planning.

An early arrival allowed for the thang to be spelled out clearly so PAX could easily see what was expected – on the second half of the workout anyway.  Cones were placed and YHC drove to the launch point to find UHaul and 3D preparing to welcome Birdcage and the rest of the PAX who would choose to sling the metal.  For the rest of us, it was off to the boot camp.

Disclaimers were given, the 5 core principles were announced and off we moseyed down the hill.  After roughly 1/4 mile at a modest clip we did some toy soldiers, high knees and stretching out our hip muscles while walking to a COP for the following:

15 Imperial walkers IC then 5 burpees OYO, 15 hillbilly walkers IC then 5 burpees OYO, 12 low slow squats holding the people’s chair on rep 12 and doing 15 Moroccan night clubs cadence then recovering to 5 more burpees OYO.  A quick mosey to the end of the bus loop took us to 9’s B & B’s – burpees at one end and bombjacks 2 lightpoles down moseying back and forth between each – PAX worked hard, mumble chatter was low and humidity was not.  After finishing all rounds, early-finishers did flutters while the six came in.  We then moseyed to some wall for a thought YHC wanted to share:

While holding the people’s chair – YHC posed the question “why do we choose not easy?”  And what impact do you want that to make for those in your concentrica?  With tomorrow not being guaranteed, each intentional and deliberate choice you make has a ripple effect.  What do you want that to be?  After holding for another 10-15 ish seconds, PAX recovered and moseyed to the next lot for some 4 corner partner “fun”.

4 corners: 10-20-30:  Each PAX partnered up and mosey between stations/cones: 1 round and a partial second round was completed before YHC called time and we moseyed to COT.

Cone 1 – 10 burpees, 20 squats, 30 lunges

COne 2 -10 diamond merkins, 20 werkins, 30 side straddle hops

Cone 3 – 10 Merkins, 20 burpees, 30 shoulder taps

Cone 4 – 10 box cutters, 20 leg raises, 30 big boys

Arrival at COT was at 0559 – just enough time for a 30 second body destroyer and a transition to name o rama with the 16 other kettle bell PAX.

Announcements – Maximus 40th workout at 0600 on 9-7 at NAFO – Spider-Man on Q

Prayers were offered for Geronimo’s daughter who is in Michigan and contemplating returning home and for Geronimo who is seeking employment.

Praise for a FNG joining today – Wagon Wheel

NMM – Choosing to do the hard thing each day often feels difficult.  Yet as HIMs, we know that also creates impact and momentum in our life.  That choice also sets an example for those in our concentrica.  Momentum is cumulative and YHC is thankful to all the HIMs in the Fort who, knowingly or not, serve as both inspiration and motivation by the example they show.  Who creates that positive impact for you?  Whose example in your concentrica inspires you?  And do you tell them?  If not, perhaps today is that day you generate momentum for someone else or you inspire them to the same advantage you’ve sought.

My thanks to L Train for the opportunity to Q and be around such a solid group of HIMs

Until next time, keep inspiring by your choices and creation of positive impact.

Honored,

Cyclops

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Crazy 8’s & The world’s second longest heart charger

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11 #HIM began their Tuesday at the Colosseum by choosing the DRP. Here’s what we did:

COP – Mosey to the front of the school – we circled up for a warm up – All execrises were double count and in cadence:

Imperial Walkers X12, Hillbilly Walkers X 12, Windmills X 12, 10 burprees OYO, Low slow squats X 12, hold in the people’s chair while doing 10 air presses and 10 Moroccan night clubs both in cadence.

Mosey to the flag for a pledge to honor those who serve and protect us each day.

Mosey on to the basketball courts for Crazy 8’s – Kracken burpees at one end, run to the other end of the courts for Bobby Hurleys – 7 & 1, 6 & 2, etc. etc.

LBC’s were done while the 6 came in and we then moseyed to the base of the hill for the world’s second longest heart charger.

Every other light pole had two exercises listed – one was an 8 count, one was 25 count – because it was August 25.  Every PAX did 5 burpees every time they returned to the start line.

Pole #3 – 8 merkins, 25 side straddle hops, return to the start for 5 burpees OYO

Pole #5 – repeat pole #3 exercises, then 8 diamond merkins & 25 squats, return to start

Pole #7 – repeat poles 3 & 5, then 8 werkins and 25 calf raises, return to the start

Pole #9 – repeat poles 3, 5 & 7, then 8 burpees and 25 lunges, return to the start

Pole #11 – repeat poles 3, 5, 7 & 9, then 8 kracken burpees & 25 jump squats, return to start

Sir Topham Hat and Harry Caray were kings and all got their share of hill work in. Most PAX were toward the top of the hill when YHC realized at was 0555.  Time to call for the mosey back to COT.

Announcements were given, prayers & praises were offered up.  Newsletter was encouraged to be read.

Thanks to Hardwood for the opportunity to Q.  Always great to get out with a group of #HIM and get better.

Honored,

Cyclops

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A Gentle Answer Turns Away Wrath

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With the new boot camp option East of the Peach Stand, YHC quickly volunteered to Q. Very exciting to see the new AO up and running under the leadership of L Train. After asking to Q, he mentioned that he wants a message at this AO every week, so YHC was challenged as well. The message is built into the work, stopping and holding a static movement prior to each iteration of a workout.

0515 struck and the boot campers broke off from the kettlebell crew. We hit the pavement and toured parts of CRHS that have seemingly been untouched by the Snake Pit!

Movement 1/COP – Mosey around back of school to parking lot near baseball fields (.5 miles).

Circle Up

Windmill

Tappy Taps

SLOW Moroccans

1:5, 2:10, 3:15, 4:20, Burpees:SSH

Plank.

Ephesians 6:4

“Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.”

Exasperate – To irritate or frustrate intensely.

Let’s face it. Parenting is hard. When I’ve given it all of I’ve got and I know that my child needs to be loved… love is the last thing I want to show them with the way that they respond to my attempted disciplines. This commonly leads to me either raising my voice louder and being shorter with them, or taking away privileges and toys – much to their chagrin. It’s a lose/lose – and this is because it doesn’t show the training and instruction of the Lord. 

Last night was one of those nights. My M was out with friends and I was in charge of the four of them. I put my toddler down, and had my 4 month old in my arms as I was putting my 3 & 5 year old to bed. Things went south quickly as they began to deviate from my “plan” – and I lost my temper. I screamed louder than I can remember in order to prove a point. Much to my dismay – it only worsened the situation. 

Squatzilla 

3 space lunge walk, 10 squats. Mosey back.

6 space lunge walk, 20 squats. Mosey back.

9 space lunge walk, 30 squats. Mosey back.

12 space lunge walk, 40 squats. Mosey back.

15 space lunge walk, 50 squats. Mosey back.

 

Movement 2 – Mosey to Band Practice Field (.3 miles)

Low Plank.

How does one show love to their children while training them up in the ways of the Lord?

Proverbs 15:1

“A gentle answer turns away wrath,

but a harsh word stirs up anger.”

No matter how frustrating it can be. No matter how annoyed I grow. No matter how much I am not getting what I want from my 3 and 5 year olds in the way of behavior… I cannot respond with a harsh word. I cannot yell. I cannot lose my temper because my kids are not giving me what I want. Think about it. Parenting and marriage are some of the greatest sanctification tools we’ll ever come to know. If we can keep our head on straight as Jesus did with the Pharisees, we can turn away wrath in our children and lead them in the proper direction. If we lose our temper due to a low boiling point… we only make our children more angry.

After the incident of yelling at my daughters, I spent some time downstairs putting my youngest to sleep. My oldest then came downstairs and did the most amazing thing: she showed me grace by asking to cuddle with me. My heart immediately melted and I was deeply challenged by what I was experiencing. A lesson from my five year old – how to respond gently. I immediately jumped at the opportunity to partake of a precious moment with her. It changed the course of the rest of the evening.

Bearpees 

Bear Crawl four steps, do one six count burpee in cadence. Bear crawl eight, do two burpees. It grows to forty:ten. 

4:1 – 40:10

This iteration was a crowd pleaser… and was particularly difficult.

 

Movement 3 – Mosey to Stadium Ticket Booth/Booster Building (.3 miles)

People’s Chair.

How do we respond if we’re feeling discouraged and not offered grace by our 2.0’s?

Lamentations 3:22-23

“Because of the LORD’s great love we are not consumed, for his compassions never fail. They are new each morning; great is your faithfulness.”

If you’re feeling like I’m feeling right now – discouraged and feeling like a failure with regard to being a parent. Remember that there is grace and always another chance. The LORD will always offer another chance if you are willing to take it. Do not lose heart; The Lord’s compassions are new each morning. Keep your head up. Love your families. Do your best. 

How do we identify strengths in our children? Maybe the things we perceive as needing correction maybe just need direction? Strength, resilience, organization. All can read their head in a way that we could perceive as a problem – but maybe it’s something we need to hone within our 2.0’s. 

Finisher

While holding People’s Chair – PAX step off and do 5 reps of a movement, one at a time:

CDD’s

Bomb Jacks

Mosey back to COT to link up with the Snake Pit. Solid work, men.

 

Announcements

Invergence – Friday – Forest Hill Fort Mill – 0515

 

Prayers/Praises

Pray for Drop Thrill’s brother with a head injury, currently in ATL

Praise for Drop Thrill becoming a Great Uncle for the third time! 

Prayers for relationships. UHAUL’s neighbors are moving away. “Take advantage of the relationships you have while you have them.”

Prayers for our jobs as husbands, fathers, friends. How do we respond when we don’t get our way?

 

Thanks, L Train, for the second Q at Bushwood! Welcome FNG Gilligan!

Punch List out.

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Lt Michael Murphy “The Murph”

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Today we Honored Lt Michael Murphy. We had 12 Pax do the Murph. For those of you living under a rock the Murph is :

Run 1 mile

100 PULLUPS

200 MERKINS

300 SQUATS

Run 1 mile

It was hot and humid but all powered through to complete and honor one of our Nations Hero’s.

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Burpee Prison

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Seven PAX in total on a warm humid morning.

started with: Mosey Run (Toy soldiers, Butt Kickers, High Knees)
Warm up:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dogs
Honeymooners

Thang 1 Prison Yard Burpees
Divided pax into two groups to use two half-courts.
Setup on a half-basketball court (this is your prison yard). Ten burpees in corner 1, then bear crawl to corner 2. Nine burpees in corner 2, lunge walk to corner 3. Eight burpees in corner 3, bear crawl to corner 4. Seven burpees in corner 4, lunge walk to corner 1. Continue in similar manner 6, 5, 4, 3, 2, ending with 1 burpee. Sum is 55 burpees this round.
When done: flutter kicks for the six

Short mosey run

Thang 2 Bench work
At the school’s benches:
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Short mosey run

Thang 3 Back to Prison
Start at the first cone again but begin with 6 burpees and transverse around like the above. Thus doing 6,5,4,3,2,1 burpees. Sum of 21 this round, and 76 burpees total.

Short mosey run

Thang 3 Global Warming
Did: bobby hurleys, squats, monkey humpers, LBC, Freddie mercuries, gas pumpers, amer hammers

Thang 4 Sally routine
Moby’s “Flower”, we did leg lifts: bring Sally up= legs up; bring Sally down= 6 inch leg hold.
Song is about 3:30, I think about 23 ups/downs.

Fini
COT

NMM: Praises for my 20th wedding anniversary coming on July 1st.

Addiction takes many forms.   Pornography is one of those addictions.  Don’t let it put your mind in a prison.  There is help out there: shield lock, pastors, counselors.  Seek and you shall find.

 

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1990s HIITs

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Nine in total arrived. The rain held off, but conditions were still slick.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine
The winner of Twitter poll, for which decade of rock to play during the workout, was the 1990’s!  Playlist is at end of BB.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
Derkins
Amer Hammers
plank jacks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
Flying Squirrels
Imp Walkers
Squat Jumps
step ups
SSH
Rinse/Repeat sets

Thang 2: Thunderstruck burpee routine
Played AC/DC’s Thunderstruck (Just squeaked in being released in 1990); do a burpee every time you hear thunder/thunderstruck.

Fini, COT

Prayers for those under doctor’s care. It’s been a heavy week, make sure to hug your kids/family.

Most of those in attendance were in our forties, so the 1990’s music was during our ‘coming of age’ years. Set B was a real core burner due to the low plank rest.

Playlist, year of release noted.
1. Everlong, Foo Fighters, 1997
2. Only happy when it rains, Garbage, 1995 (Shirley Manson representing Scotland)
3. The Beautiful People, Marilyn Manson, 1996 (Slash noted this song was written in Charlotte)
4. Lump, Presidents of the United States, 1995
5. Sabotage, Beastie Boys, 1994
6. Pepper, Butthole Surfers, 1996 (…pourin’ like an avalanche comin’ down the mountain…)
7. Enter sandman, Metallica, 1991
8. Flag pole sitta, Harvey Danger, 1997
9. Song 2, Blur, 1997 (Woo hoo!)
10. Thunderstruck, ACDC, 1990 (burpee challenge, always a crowd pleaser)

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On Frozen Pond

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I arrived a little before 5am to prepare for my Q since it was my first at the Minnow Pond.  As it got closer to 5:10 am, I was worried I would be running solo since no one was around and the temperature was below 30 degrees.  I was thinking about what I would write for the backblast..Lost fish at Minnow Pond, Finding Nemo, Frozen Fishstick.  No need to worry, soon there were several cars pulling into the parking lot.  Now I just needed to focus on the Q.

Due to the cold weather, short disclaimer and no warm-ups.  The six of us ran a one mile warm up around the neighborhood surrounding Walter Elisha Park.  We stopped in the parking lot for the next portion of the workout.

I designed a mini cross country course (a bit over a half a mile) in honor of the Fort Mill XC team reaching the State Finals this weekend.  Sharkbait, my 2.0, is part of the team.  I mentioned how proud it is to see your children reach milestones and accomplishments.  A year ago, it was alot different story.  My son struggled and had lots of excuses for why he was not performing at his potential.  I tried my best to balance being supportive and tough love.  He had to be responsible for taking ownership of his training if he wanted to get better.  This summer, he trained almost everyday with some of the top runners in the area.  The hot summer heat and even the rain did not stop him.  The results were great, he started every varsity race this year and had a 5K PR last week of 17:20.

My reason for mentioning this is obvious I am proud of my son, but also the old adage is true.  You have to work for the things you want.  The easy example is posting to workouts in the gloom, the more frequently you do it, the better you will be physically.  It works the same way with our relationships (M and 2.0s).  Put the time in and its almost guaranteed to be positive.

Ok, back to the workout.  Each lap began with 10 leg lunges, 10 monkey humpers, and 10 calf raises.

Half mile XC course:  Run up to the top of the hill beside the soccer field, lap around the parking lot, down Self Street to the corner of the park, back down to the WEP parking lot.

Reverse direction each time.

We each did this course 3 to 4 times before we headed back.  Before COT, we ran over to the staircase across the street and did a few sets are stair repeats.

Great job by everyone today!

We keep Kenyan and his family in our prayers during this difficult time.

 

 

 

 

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