Conditions: Crisp and Clear

Warmarama: SSH, Abe Vigota, Suicide Squat, Mosey to back of Food Kitty long way.

The Thang: Start at the first speed bump and complete the prescribed exercise, continue to next speed bump increasing your reps by one. If you look closely the last exercise is special it goes all the way up to eleven.  Most sets stop at ten, but when you need that extra little push you do eleven, it’s one more than ten!  You could stop at ten and give a little more effort on each one before that but “These go to eleven”.

5 – Burpee
6 – E2K and LBC
Bear Crawl
7 – Alternate Lunge
8 – Big Boy
9 – Groiner
Bear Crawl
10 – Merkin
11 – Jump Squat

Once you finish that eleventh rep Mosey back, rinse and repeato!  One the way back for every pax that you pass crank it up one more Burpee!

COT: Shared the struggle of being a father and how doubt creeps in on whether I am being the father my boys deserve.  This is the one area in my life I have ever felt “Imposter Syndrome”. 

Lost my verse during the beatdown and could not share at the time.  Here it is:

1 Corinthians 16:13-14
Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.