April 9, 2020

COVID-19 is a b*tch – WOD – April 10

Weather: should be fine; Disclaimer: Feel free to modify as necessary. Of course, I am not a professional.

Warm-O-Rama: Really, whatever you typically do. Probably: SSH x 25-30, Imperial Walkers X 10, Hillbillies x 10, SSH x 25, Daisy Pickers x 10, Windmills x 10, Squats (IC) x 10

Tha – Thang:

11’s (Pull-ups, Merkins). To #fillthesleeves, you can do chin-ups instead of pull-ups and isolate the biceps. You do you on that. If pull-ups aren’t your thing, try Aussie style pull-ups.

C-O-V-I-D: Each PAX will do the following exercises in rounds. You start with 20 reps of each then repeat and do 19, 18, etc until 15, then 10, 5.

CMU Curls: CMU, Ruck, Dumbbells, Sandbag, whatever. Pick a weight that you can sustain

Overhead Press: weighted or not. If weighted, pick something light. Nothing heavier than a CMU

Van Goghda (Ab exercise: Think Windmill on your 6. Legs wide, perform sit up and bring Right arm to Left toe and vice versa…2 is 1)

Incline Merkin


When you are done with COVID, you have 19 burpees left. COVID-19 is a b*tch.

MARY: LBCs x 25, BBS x 20, Low plank x 1 min

COT: If this wasn’t a home WOD, the application of thinking about doing 16, 15, 14, 13 etc reps of the C-O-V-I-D reps starts to become increasingly more difficult. In a BC, the Q would have the opportunity to surprise the PAX and say, go from 15 to 10 to 5 and allow them to see that mindset and perspective allows you a sense of renewed energy even when things are hard.

“Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny” -Mahatma Gandhi

What are your values? Given the extended time I’ve had away from my “typical way of life”, I’ve had more time to evaluate my old routine and my new routine. There are so many things that I have been blessed to see, appreciate and value that I did not see during a busier time in my life. Take time to ask yourselves hard questions while we have the opportunity and consider what you are valuing?

It is Good Friday. That will be enough COT for some.

MOLESKIN: I do miss the regular interactions with many of you. It’s going to be one hell of a convergence the next time we can all be together. Stay connected. Ask about each other. Check on each other. Serve where you can serve. Be present with your families and kids. Rest when you need to rest. I appreciate and respect all of you for the many ways that you challenge me and others to not settle for the status quo and to accelerate forward.