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Today it was four rounds for time of 20 pullups, 100' lunges carrying dumbbells (10lb), 30 x 24" box jumps. I had seen this on the HQ site last night and was praying to Jah all night long that CFA would put up a different workout. But when I got to the gym and saw the whiteboard, I just stared and tried to stoke up. Even though last Friday I had trashed my quads to the point of spasming (sp?) doing weighted lunges and they still had some recovering to do. On pullups I did blue bands first set, then back to green the next 3 sets. Had trouble getting up on the box for even the first try, so I knew that was going to have to go one at a time - finally got the hang of swinging my arms so I could do 4 and 5 at a time. Literally the whole workout was to do one movement at a time and work hard at not thinking about the next one, just doing this one. This one was a beast, it was definitely not no joke. As Dan called it, a beat-down.

Jennifer, Leah and that tall guy with the braces who said "It ain't no joke" both said to tell you hi and that they miss you. Leah was really happy to hear that you are coming back Thanksgiving - she says it will be here in no time and that she looks forward to it.