Trap Dead Cl - June 30

Buy in
3 rounds of 4-way tabata planking
6 mins.

Trap dead
225x8/245x8/275x5/6/7/8/225x10 
19 mins.

3 rounds
Hamstring curl @ 95 x12
Standing calf @ 315 x10
5 mins.

7 hours - 2230/0530. 31 minutes total. PE: 7. 48 hours.
P248g/C162/F84 : 41/27/31%, 2396 total cal, 2131 net

Week average:
P240g/C222/F142 : 31/28/41%
 

Beating Heart

How long have I got 'til common days become legend?
How long have I got 'til this dream of life becomes heaven?
Life passed
too fast
It's hard to know it won't last forever

How long have I got 'til passion gives up its fire?
How long have I got before time strangles desire?
My fear
is to leave here
never having really arrived

You can hear my beating heart
Pounding sore, wanting more
You can hear my beating heart
Pounding on the door

How long have I got to make mistakes and be wiser?
How long have I got to learn to be less of a liar?
To face my best try
Know I need Someone who is higher
You can hear my beating heart
Pounding sore, wanting more
You can hear my beating heart
Pounding on the door

How long have I got
To answer a higher calling?
And how long have I got
To walk the line without falling?

Needing
Meaning
Wanting to know just what I'm here for

Oxidative Trifecta - June 28

Easy ride to AHO with the MTB and trailer. Legs feeling sore from lunges this week and the 30 50's two days ago. When feeling a little flat, just pound yourself flatter. Right.
24 there, 26 home. 

Sprint twenty 50's at Central Park. I like the grass here, but not the homeless or the whackjobs. Oh well, somebody's gotta use the city parks for something other than dealing meth. 20 mins.

No-count freestyle free-swim, most 100's in .52ish. No count on total laps, just testing for the filthy 50. 30 mins.

8 + 1 hours - 2230/0630. 100 minutes total. PE: 9. 24 hours.
P262g/C211/F92 : 39/31/30%, 4230 total cal, 1480 net - smoked some calories today.

VPulling, VPushing - June 27

4 rounds
Landmine iso row @ 45# x10's
FtB x7's
7 mins.

50 press/push press @ 95# for time
3.30

50 pull ups, neutral and overhand for (kinda) time
8.28

7.5 hours - 2230/0600. 20 minutes. PE: 8. 24 hours. 221/12.
P262g/C211/F92 : 39/31/30%, 2695 total cal, 2391 net

30 50's - June 26

Stepped off 50 yards and used the cones out on the east side of Brighthouse. 50's on the minute for 30 mins - rush out, walk back with usually 7 seconds to spare. Thirty was enough for today - back got a little tight as the numbers ticked up.

8.5 hours - 2200/0630. 30 minutes. PE: 9. 24 hours.
P182g/C263/F170 : 22/32/46%, 3194 total cal, 2501 net

H Push & Junk - June 25

Bench 
5x whatever (10-7) @ 225 
9 mins.

Assisted dips/chins 
4 rounds, HT timer
10 mins.

4 rounds, same timer
Tri push downs straight bar x10
in/out ex curl @ 70 x10
10 mins.

7.5 hours - 2300/0630. 30 minutes. PE: 7. 24 hours.
P343g/C96/F149 : 18/28/54%, 3082 total cal, 2818 net

Landmine Iso Work & SBike - June 24

Buy in
4 rounds of tabata planking
6 mins.

4 rounds, Landmine iso complex @ 35#
Reverse lunge x10
RDL x8-6
Squat x10
1 min RI
13 mins.

Standing calf
4x12-10 @ 315
6 mins.

PM
Ride to/from School of Discipleship at Tee Dub's. 31 there (headwinds), 30 back. Dunno, wasn't really hammering because I didn't want to outrun my headlight, but I picked up 4 strava trophies.
61 mins.

8 hours - 2230/0630. 86 minutes total. PE: 8. 24 hours. 222/11.
P252g/C265/F130 : 31/33/36%, 3377 total cal, 2133 net

Death by GtO - June 23

Buy in
3 or 4 rounds
Sit ups
FtB
7 mins.

Death by Ground to Overhead
5 rounds and 5 reps @ 135#
Dunno, I have no explanation. It's a strength, gas and will failure. All three.
6 mins.

Cable iso H-row
180 x 10/9/8/7/6
10 mins.

9 hours - 2130/0630. 24 minutes. PE: 9. 24 hours. 220/12.
P157g/C245/F209 : 18/28/54%, 2179 total cal, 1890 net - maybe a better day than this, some of the entries didn't exactly match the ingredient makeup of what I ate, but enough said, I didn't get enough protein today.

Happiness is a Warm Gun - June 20

CC and I jumped into the car on a whim and, after shoveling whatever food we could grab out of the cabinets into our backpacks, drove fast up the canyon. Started hiking at dusk, and got onto the rocky potion of the trail just as the colors started to fade. We used our headlamps, and with a few slips, made the southern camp at the Forks of the Kern at 11:00pm. No moon, but if you let your eyes adjust, you could make out shapes and movement. 

Maybe this is a story better told in person. Around a campfire. Deep in the woods, at night. But the short version is that while turning some circles at the camp deciding where to unload our packs and roll out the sleeping bags, a deafening, chilling, booming shriek echoed in the canyon. Was someone being tortured to death 100 yards from us? No, that howl wasn't nearly human. We killed the lights, dropped the packs, and pulled out our weaponry. Another cry. Another. The sounds didn't seem to convey movement, either nearer or away. Then another, and another, and another - maybe nine in all. The prolonged four-second cries conveyed warning, pain, rage, vengeance. The timbre said larger than a person. Large as a bear, but not bear. Not wolf, coyote, cougar ... not a raven? Not feline, not bird. Something semi-human, feral.

CC asked what is that? It reminds me of that guy we heard. On a previous day hike, we encountered a family on a Sunday drive with their late-teen autistic son. He spent the afternoon filling the otherwise serene woods with incomprehensible growling shouts at top volume. It was unsettling, and annoying, but it lacked something that this sound contained: menace. There was a nuance of evil in tonight's cries that melted the will. 

CC's mind pictured a werewolf. I saw someone taking a branding iron to a witch, and we were hearing screaming harmonies as both she and the demon within her vented their agonies.

Leaning into the dark with ears cupped, hoping not to hear the crunching of nearing footsteps. Five minutes. Nothing. I could see CC trembling in the dark. I reminded her that the barking dog is the the afraid dog - he's trying to scare you because he's scared. It's the silent dog that you need to fear.
This thing is between us and home, and we're not going to get any sleep tonight if we don't get to the bottom of this. We'd found a skillet on our way in at a fire ring, and CC armed herself with that and a knife. 
I told her, "I don't care how big that thing is, if it comes for us it's going to eat 10 hollow points. Though I walk through the valley of the shadow of death, I will fear no evil - for I'm the meanest thing in the valley." 

I'm the silent dog. I'm not making any noise and I'm coming for you now.

I got out my ultrabright cycling headlight, and we turned on our headlamps, and moved forward. CC was as courageous as anyone could have asked. I was really proud of her. We scouted the area, looking, stopping and listening, and didn't find anything. Maybe it was on the other side of the river? Maybe it moved off.

We went back and made our beds for the night, all the while stopping and listening. Before bedding down, I went out and listened for another long while. After bedding down, I slept with the Beretta in my hand. The mental echoes of those sounds was simply that unnerving.

That night we prayed, asking God to protect us from whatever that was making those noises, and to protect that creature from us. God, we're just here to enjoy each other and your nature. We don't want to be hurt or killed and we don't want to kill or hurt anyone or anything else. So, keep us and whatever that thing is apart from each other.

There's no answer to this story. The next day, I swam across the river and looked all around for any sign or clue, but didn't find anything. Sasquatch remains an elusive mystery.

Which is good. Because for moment, in the dark, I was prepared to empty a mag into his noisy piehole. 

Ca - H Push - June 19

Buy in 
4x Bent over Row @ 115/135///
5 mins.

Bench Press
5x 7/8/8/7/6 @ 225
Don't ask me what's going on here, I have no idea myself today. Somethin' ain't right, though, fo' sho'.
10 mins.

HT timer, 4 rounds
Incline Bench press x10 @ 135
Underbar horz pulls x10
11 mins.

4 rounds
V bar push downs @ 180 x10
in/out ez curl @ 75 x8-10
1 min RI
8 mins.

6 hours - 2330/0530. 36 minutes. PE: 7. 24 hours.
P245g/C174/F291 : 23/16/61%, 2528 total cal, 2263 net

Cl - Whatever, whatever - June 18

Buy in
5x10-8 Muscle Snatch @ 65/85/95/85//
1 min RI
9 mins.

Antagonists
5x Trap dead @ 225 x10-11
30 sec RI
4x sit ups
30 sec RI
12 mins.

4x A-frame x10-12 @ 6
8 mins.

5.5 hours - 000/0530. 31 minutes. PE: 8. 24 hours.
P221g/C98/F116 : 38/17/45%, 2829 total cal, 2564 net  - gonna win this week!

Bike - June 17

Up late putting the final handouts together for tonight's talk, which I biked to at Tee Dub's house. 16.3 mi, 14 mph. Some stiff headwind on the way there, and careful in the dark with the new headlamp on the way back.

6 hours - 2330/0530. 60 minutes. PE: 7. 24 hours.
P237g/C83/F153 : 36/13/52%, 2673 total cal, 1808 net- gonna win this week.

Ca Vert Werk - June 16

Buy in
4x max reps
FtB (5's)
Y-Pulls (12's)
7 mins.
Wow, I'm glad I did this. My left shoulder had a mouse in it that needed extermination.

5 rounds, HT timer
Overhead press @ 115 x10///8/7
Neutral grip pull x10-5
13 mins.

3 rounds, same timer
Straight bar tri press downs x10 @ 180
Rope Hammer cable curl x10 @ 80
7 mins.

8.5 hours - 2200/0630. 29 minutes. PE: 8. 48 hours. 220/13.
P280g/C95/F182 : 36/12/52%, 3161 total cal, 2789 net

AHO Trailer Pull - June 14

Same ol' bike ride to get the box, no sprints today. Travel was hard on me this week. Just riding was enough. 
10 miles, 12.5 mph. 22 there, 25 back.

8 hours - 2230/0630. 47 minutes. PE: 7. 24 hours.
P209g/C154/F87 : 37/28/35% - 2607 cals, 1663 net