With the release of Chevelle’s new album a week ago, spent last night whittling down a best of playlist ready to serenade the PAX of the Crossroads. And then forgot the speaker…

Warmup

3 for a 5 mile pre-run, picked up 2 more for the start. Short mosey over to circle up and perform 10 cotton mills, 10 good mornings, sun gods and michael phelps. Then picked up a block and moseyed over to the board which laid out the Pyramid of Pain.

Thang

See attached photo for the gist of it. Started at the base and went left to right on exercises, 25 reps of merkins, squats, BBSUs, Presses, Lunges. Then came the running. ~.25 mile laps x 5. Next layer up was 30 count plank jacks, crunchy frogs, jump squats, mountain climbers. And then MORE running. 4 laps this time. Next tier brought 40 heel touches, 40 imperial walkers, and 40 curls + 3 laps. Miles adding up at this point. Next round, 50 LBCs and 50 shoulder taps + 2 laps. Lastly, 100 SSHs and one last lap, which despite our best efforts we were just short of completing the last lap. Redeposit the blocks back to the pile and line up at the top of the curve for an all out sprint back to the “flag”.

COT

Thankful for this group that allows us to build physical and mental strength to make it through the challenging times we all deal with. Prayers for all those unspoken needs and struggles.