I’m in!

“You’re off to Great Places!
Today is your day!
Your mountain is waiting,
So… get on your way!”
― Dr. Seuss

I can’t stop signing up for stuff. Somebody help me. Run a 5K? I’m in. Join the ACF Endurance Group? I’m in. Sign up for the POSE Workshop on running form, I’m in! Run a half marathon? I’m in. Do something you said you’d never do like start posting and updating on Facebook. I’m in! Meet up at 8am on a Saturday for a running group? Err… alright. Alright. Fine. I’m in.

CF is taking over. One ‘I’m in!’ at a time. It’s a beautiful thing. I’d make an excellent foot soldier.


Practice for 15 minutes:

10 Hollow Rocks

6 Pistols (Each Leg)

3 Strict Pullups

1 Handstand Walk Attempt

*Focus is on quality and control, NOT for rounds completed.


I. For Time:

15 Wall Climbs

30 Ring Pushups

45 Toes-to-Bar

*15 Minute Time Cap

Completed: in 9:33. Wall climbs are tough, and I can get maybe a foot or two from the wall. Further and further as the reps continue. Toes-to-bar scaled to knees to hips. Or thereabouts.

II. 3 Attempts:

Max Hold in FLR

Rest 30 Seconds Between Attempts

Completed: longest hold in the first round 1:03.

II. Stretching and Flexibility:

Hold Side Split for 5 Minutes

Hold Middle Split for 5 Minutes

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