neck rolls, shoulder rolls, arm circles, SSHx20, Bear Squats, forearm stretch , 1 x 400 at 70% or 1 minute SSH at 70%
Everyone was given 300 points. Each individual had to “spend” their points by performing dead hang from bar for as long as they could (timed) then running 1x 400 as fast as they could using the difference from their 70% lap as the number to subtract. Or as a modifier , dead hang, 1 min Merkins, 1 min SSH AMRAP. All this was repeated until you got to zero.
6MOS: pigeon pose, hamstring stretch
Praises to @Mork’s family for coming together to prepare his house for sale. Praises to @JarJar for coming back out, it is good to see you brother. The words for today are from the book Deep Survival by Laurence Gonzalez. In it he talks about actual survival scenarios. This is an excerpt from that book. “ He had at last begun to understand and map his real environment and not the one he wished for. He worked out his own salvation. He had discovered the first rule of life: Be here now.” “That final stage in the process of being lost can prove to be a beginning or an end. Some give up and die. Others stop denying and begin surviving. You don’t have to be an elite performer. You don’t have to be perfect. You just have to get on with it and do the next right thing.” Pleasure to lead you men today. Also good to see some newer faces. I am going to take rest of week off to get some recovery in and I will see you men Saturday