FRIenDAY

End of the Work Week...
NFL Draft Started Last night...
Crazylegs Tomorrow...(Good Luck to all those ANYthing Once Teammembers Competing!)
VAL was in for the WOD...What could be better?!  Great to have you in VAL!  Always nice when we have guest appearances...WE miss U!

How does 30 Reps sound?

Here we go...

2 Min Paleo Chair...
6 Min Jump Rope (90s Double Bounce, 90s Singles, 30s REST, 30s Left Foot, 30s Right Foot, 90s Bicycle, 30s REST, 30s Double Unders)

30 Reps of Each for Time
BWT Deadlift
One-Arm DB Snatch (15 each arm) 35# / 20#
Box Jump Overs (24"/20")
Toes 2 Bar
Burpees
Inverted Burpees

Britt ~ 15:21 (155 / 35)
Feidt ~ 21:41 (200 / 35)
Hepp ~ 18:08 (195 / 35)
Val ~ 18:48 (155 / 20)
tb ~ 21:41 (185 / 35)
Hansen ~ 18:02 (180 / 35)
Biba ~ 31:20 (185 / 35)
Ty ~ 33:43 (175 / 35)

Earlier this week we posted how Bertagnolski was a complete BEAST!  Well.....today, Britt stated that although Bertag can start great and really get a jump on everyone...HE would DOMINATE this WOD!
That is just what he did!  He was an ANIMAL!  After the "GO!" command he never looked back...leaving everyone in his path of destruction...  After the WOD, he stated his motivation..."Bertagnolski resting on his First Place finish earlier this week & not even competing this morning". 
Britt stated, "...maybe Bertag should retire on top!"

Fun...Fun...Fun


JIGSAW in 8 DAYS!!!

Thursday...smalls

Small Group...Good Sweat!

Warm-Up:
5 Step Thrus
10 Pass Thrus
20 Arm Swings (Front 2 Back)
10 Arm Circles (each arm)
3 Rnds of Tabata ~ Pistols (Rnd 1, 3, 5 = Rt Foot / 2, 4, 6 = Lft Foot)

WOD (CFJAX Modified by Rapids)
3 Rnd of 20 SDLHP, 10 Swings, 10 Goodmornings w/ 35# Plate
80 Air Squats
60 Abmat Sit Ups
40 Push Ups (w/ hand release)
20 Pull Ups

Britt ~ 12:34
El Tigre" ~ 13:42
tb ~ 11:39
Hansen ~ 11:11
Fiegel ~ 11:59
Regis ~ 14:30
Sneen ~ 14:52
Ty ~ 15:02

JIGSAW in 9 DAYS!!!

Getting Over the HUMP...

Wednesday...Hump Day...Mid-Week... Whichever way you want it... The weekend is in sight and you start to feel excited, anxious or wound up for what is about to come.  10K, Half, Bike Rides...

Warm-Up:
50 Sit Ups to Pancake Stretch
6 Minutes of Jump Rope (90s Double Bounce, 90s Single Jumps, 30s REST, 30s Left Leg, 30s Right Leg, 90s Bicycle, 30s REST, 30s Double Unders)
50 Sit Ups to Pike

THRUSTERS
3-3-2-2-1-1-1 (for 1 Rep Max Thruster)

Then... EMOM for 8 Min. ~ 2 Thrusters (70% 1RM)

50 GHD Sit Ups
50 GHD Back Extensions

Britt ~ 165#
Feidt ~ 175#
Syd ~ 205#
Hansen ~ 205# / *10
Fiegel ~ 225# / *12
Reeder ~ 195# / *7
Sneen ~ 145# / *12
Garski ~ 165# / *5
Biba ~ 165# / *7
Ty ~ 125#

*On the 8th minute of the EMOM, these guys went for MAX # of thrusters within the minute...

Great WOD today...These are the WOD's that I miss...2-3 more weeks before working pure strength like this for me.  Warm-Up was good & I need to work the flexibility more!

JIGSAW in 10 Days!

Tuesday CFJAX Killa

Warm-Up: 2 Minutes on your Own...

KAYLEE (from CFJAX)
10 Rnds For Time:
3 HSPU
6 Jumping Ball Slams
9 Wall Balls
12 Swings (55#)
25 D/U

El Tigre' ~ 29:00 *Pure Stud!
Britt ~ 38:00
Feidt ~ 37:53 (120 Singles for Jump Ropes)
Syd ~ 37:55
tb ~ 32:55
Hansen ~ 31:05
Regis ~ 40:30
Sneen ~ 42:50
Ty ~ 42:30

Bertag was just a specimen today...The start was immediate and confusing and he shot ahead of everyone.  Physical, Mental and Emotional Toughness at its finest...Hansen took a que from JB in the 8th round and dashed to the finish...annihilating the rest of the competitors!

If you were around Jacob B today, you were around GREATNESS!

MONDAY 4.25.11

Nothing special today...Just the Basics...Run, Swing, Push...Over and Over...Tire-Out and do it again.
As always...programing from our friends @ CFJAX
Good Monday starter for the week... Let's get ready for ANYthing, ANYtime, ANYwhere!!!

Warm-Up:
10 Pass Thrus
2 Rnds ~ 5 Strict Pull Ups, 10 Seated Box Jumps, 15 Hollow Rocks

BASIC
400m Run
30 Swings (70#) & 30 Dips
400m Run
20 Swings & Dips
400m Run
10 Swings & Dips
400m Run

Britt ~ 17:08 (65# & 3 Laps)
Feidt ~ 19:35 (70# & Circle)
tb ~ 19:15 (70# & Circle)
Hansen ~ 15:55 (70# & 3 Laps)
Fiegel ~ 15:58 (70# & Circle)
Reeder ~ 21:23 (75# & Circle)
Regis ~ 24:04 (65# & 3 Laps)
Sneen ~ 24:00 (50# & 3 Laps)
Biba ~ 24:03 (70# & Circle)
Ty ~ 24:44 (50# & Circle)

GREAT Day...Good WOD...
Motivate others by your actions, works & deeds.  You never know who is watching and being inspired by YOU!  Just know that SOMEONE is!

Events...

Lots of events being posted in the side list... remember to let everyone know what you sign up for whether that be via facebook or on the blog. 

It is a great feeling to be a part of a team that can come together with such a great group of friends and family to participate in events throughout the year.. there are so many ways to connect with each other and make the time to do something great for yourself and have an influence on, what can be, a lifestyle change to another.  Many times, that one event you are able to talk your friend or significant other into joining is all it takes to show them the satisfaction that can come with living a healthy, active lifestyle.  It is odd how the domino effect really radiates in lifestyles, but the positive changes that can come with being that positive influence on another is indescribable.... Okay so I have posted this chatter before. 
Here is something I haven't posted:
I depend on others to keep me going.  I depend on the posts from Rapids for at least 3 workouts a week.  I depend on my friends for Wednesday night yoga, Thursday morning tabata come May, good weather for half training, ambition in general (which I actually find from the times of the workouts posted on this blog) and I wish E would kick me in the a$$ more (he is really too nice to me).  Whether or not these people know this (they may now) I depend on them in order to function throughout my week and I never realized how much I rely on others until I needed to figure it out on my own.... I also depend on the influence of others to make what we envision ANYthing Once to be~
So..  a BIG thanks to all of you from me and keep up that great work... whether that be enjoying the weather on a walk, going for a run with a friend, kickball in the backyard with the kids, or a new PR in deadlift~ 
v

BE STRONG!!!

Warm-Up:  Get Heavy for the Deadlift, Squat Cleans & Push Press...

WOD (scaled from CFJAX)

10-8-6-4-2
Deadlift (150%)
Squat Clean (100%)
Push Press (75%)

** Choose the weigtht you can do (make it difficult) for Squat Clean...Do not exceed bodyweight (that is the Rx weight, BTW)... Then adjust your DL & Push Press accordingly...

Oh, and you only get ONE bar...Yup, that is correct...Change your own weights and move to next lift...Doesn't feel like rest when you have to move and change weights...but that is the point!

GREAT DAY...

Here are the results with the choosen wt for Squat Clean:
Britt ~ 14:33 / 155# (BWT) Rx
Feidt ~ 24:22 / 155#
tb ~ 24:26 / 155#
Hepp ~ 22:04 / 155#
Syd ~ 25:06 / 185# (BWT) Rx
Hansen ~ 18:46 / 180# (BWT) Rx
Regis ~ 26:04 / 135#
Sneen ~ 26:30 / 115#
Quick ~ 24:?? / 145#
Ty ~ 30:36 / 105#

Check this out on REST & RECOVERY INFO...
I am thinking M, T, R, F / M, T, W, F (S) / 6 Days could be to much as we approach summer and weekend activities!

comment your thoughts...

Warm-up the Hopper

50 Low Row (50#)
25 Pike Situps
15 Box Jumps
10 Pistols

Partner WOD from Jax
One partner runs, while the other performs movement - then switch.
400m/DU
400m/Wall Ball
400m/Push ups
400m/Pull ups

Score is time till completion and total reps

Britt & Ty - 230/14:15
Reed & Sneen - 188/14:26
Feidt & Fiegl - 336/17:30
Hans & Tigre - 386/14:33
Biba & Renke - 216/14:31

Hopefully Biolo didn't drown during his lifeguard training this morning. Bickelhaupt is there, he'll save em!

NO JAX...NO PROBLEM

Warm-Up ~
8 x Air Squat, Lungewalk, Jumping Air Squat, Jumping Lunge
Accumulate 20 Strict Pull Ups (vary the grip)
3 Minutes (continuous) of Paleo Chair

CF Headquarters 4.18.11

Syd's Special
3 Rnds for Time:
1 Lap (130m)
50 Push Ups (hand release @ bottom)
1 Lap
50 Pike Sit Ups
1 Lap
50 Air Squats
1 Lap
50 Back Extension

Britt ~ 43:54
Syd ~ 39:44
Feidt ~ 38:22
El Tigre ~ 42:30
tb ~ 38:58
Hansen ~ 33:49
Fiegel ~ 37:27
Reeder ~ 49:45
Regis ~ 43:52
Ty ~ 43:37
Biba ~ 43:42

Didn't look that hard at the beginning...
This was simply difficult!  It is a MUST DO for anyone and everyone at some point... Much like Murph... This needs to be done once every 6 months to a year!
Great WOD everyone...Feidt even got his time written down!

BACK 2 JAX

Back on track with our Friends @ CFJAX...

Did the regular WOD this AM...Made it thru w/o complications...well, sort of...
fatigue was the enemy...

Warm-Up ~
3 Rnds ~ Run 200m, 100 Single Jump Rope
White Bar x 8 Reps each ~ Upright Row, Muscle Cleans, Front Squat, Press, OHS
45# Bar x 8 Reps each ~ Upright Row, Muscle Cleans, Front Squat, Press, OHS
4 Minutes of Individual Mobility Work

HAMMER (Hero)

5 individually timed rounds ~
5 Power Clean (135#)
10 Front Squat (135#)
5 Jerk (135#)
20 Pull Ups

Feidt ~ Worked hard...Unknown times...
Britt ~ 115# ~ 2:03 / 3:27 / 3:35 / 3:55 / 3:40
Syd ~ Rx ~ 1:37 / 1:53 / 4:23 / 3:49 / 3:46    = BEASTMODE for 1 & 2... 38 sec in rnd 1 for 5-10-5
tb ~ Rx ~ 2:06 / 3:21 / 3:53 / 3:33 / 4:57
Hansen ~ Rx ~ 1:45 / 2:42 / 4:14 / 4:30 / 3:18
Fiegel ~ Rx ~ 1:26 / 3:30 / 5:38 / 5:34 / 4:12
Reeder ~ Rx ~ 2:31 / 4:30 / 7:28 / 6:12 / 6:48
Biba ~ Rx ~ 3:20 / 5:10 / 5:45 / 7:30 / 4:30
Regis ~ Rx ~ 3:50 / 5:45 / 6:10 / 7:00 / 5:45
Ty ~ 100# & Feet Up later ~ 3:58 / 5:37 / 6:50 / 5:55 / 5:05
Sneen ~ 100# & Feet Up 4 & 5 ~ 4:10 / 5:20 / 6:50 / 5:55 / 5:43

Congrats to SNEEN...Another newbie to show...

It was great getting back into the true WOD rather than just the Tabata stuff... I will be a bit cautious on the strength days...BUT so far, so good... Let's hope it keeps up!

Anyone that Ran this weekend (Run the Rapids & Oshkosh Run)... Hope U had fun!!!

FINISH UP on FRY-DAY

Sorry for no post on Thursday...

YOGA = tb, El Tigre', Regis, Britt, Ty
OR
Back Squat for 4 Rep Max then 1 set Max Rep Pull Ups:
Syd = 335# / 27
Hansen = 275# / 20
Feidt = 275# / 15 PR!!!! Awesome!!!

Friday = EITHER OAR

EITHER
Tabata Somthing Else
5 Rounds (tabata style 20:10)
Squat, Pull Ups, Hang Cleans(45#), Ball Slam, Box Jumps(24"), Push Press(45#), K2E, Swing(35#)

tb = 84 / 46 / 56 / 39 / 40 / 60 / 60 / 45 = 430
Hansen = 78 / 34 / 54 / 43 / 37 / 61 / 39 / 49 = 395
Reeder = 85 / 44 / 55 / 53 / 65 / 63 / 50 / 50 = 465
Ty = 86 / 21 / 40 / 37 / 47 / 45 / 17 / 41 = 334

OAR
10, 9, 8...3, 2, 1
Front Squat (135#)
Pull Ups
V-Sit Ups

Britt ~ 13:42
Syd ~ 10:33
Fiegel ~ 10:31
Biba ~ 11:46
Regis ~ 12:10

Run the Rapids this weekend and Oshkosh Half/5K for anyone going...Good Luck!

Two Weeks working out again...FEELS GOOD!  Even feels better to be back with the CREW!!!
NOTHING can replace FAMILY/TEAM...whether it is extended (Val, MF, etc.) or right here!

Mid-week Alternative

40 min run- with the advice from Steve~ always run into the sun/wind and turn around at your mid point to head back.. the way back is sure to be faster!  This is why treadmills bite.

Tabata Mash-up:
Push ups/Planks
Air squats/Hand stand holds
Burpees/Pull ups

Chase dog for a minute... realize you are the only one getting into it... and before that was greeted by a new member for our csa after my last set of burpees so I had to stop after the 4th round and give her a high five!

60 min yoga class-  worked them (and myself) hard!

I am very thankful for how much I feel I have grown in the past 6 weeks....it is good to have consistency and the wednesday night ladies have shown up... we had a newby last week and another tonight.  It is exciting to take time for yourself in a way that settles your mind and strengthens the body... and none of this would be happening with out them!!
Looking forward to finding some dates for the summer that work for a few more!!

So if I bring a few friends up for Jigsaw... will there be any interest in a celebration that afternoon/evening as in the past?  Think about it people.

 

Sleepin' IN...

Sorry so late...

I slept in after the Conference Indoor...Not a late night, just tired and listening to my body more!

No idea what was done for warm-up...
I jogged 1/2 mile...

Then...

Tabata Mash Up ~ Pull Ups & Dips
***1-2 Min Rest
Tabata ~ Box Jumps
***1-2 Min Rest
Tabata Mash Up ~ GHD Sit Ups & Back Ext

AM CREW did Tabata Wall Balls for ending...I did not...

Britt ~ 33 & 33 / 68 / 28 & 36 / 70
El Tigre ~ 27 & 28 / 61 / 34 & 42 / 62

tb (3rd Hour) ~ 43 & 44 / 64 / 36 & 48 / no wall ball

Sorry for anyone else that performed in AM...I do not have the #'s for you...

BE STRONG

Warm-Up & Workout ALL-IN-ONE

DEADLIFT
2-3 sets of 4-8 reps
Then...
3 Reps at a time working to heaviest load possible

20 Minutes of work...

FINISHER...

3 Rnds
15 SDLHP
15 Good Mornings
15 Swings
(35# Plate...switch grip so it is not an issue, i.e. on swings hold side)

Britt ~ 295# / 5:18
Syd ~ 405# / 5:32
Feidt ~ 315# / 5:10
Hansen ~ 395# / 5:00
Regis ~ 285# / 5:52
Biba ~ 285# / 5:50
Ty ~ 225# / 9:30
tb ~ xxx# / 5:12

Second part of this (finisher) was a test to see if we found a sub for our rowing dilema in the wt room...I believe we have... This worked quite well, fatigued, but could still move thru the exersise...

FooLs GOLD

Warm-Up:
10 Pass Thrus
2 Min Each Arm Shoulder Stretch (bands on squat racks)
3 Rnds ~ 5 Pull Ups, 5 Dips
Jump Rope:
1:30 Double Bounce, 1:30 Singles (30s Rest)
:30 Left Leg, :30 Right Leg, 1:30 Alternate Feet (30s Rest)
:30 Double Unders

Tabata
Push Ups
Run 2 Laps
Air Squats
Run 2 Laps
K2E
Run 2 Laps
Lungewalk

BONUS ~ Another Round of Jump Ropes (tb & hansen only)

El Tigre ~ 59 / 110 / 54 / 100 = 323
Britt ~ 66 / 112 / 58 / 110 = 346
Feidt ~ 67(2) / 137(1) / 33(4) / 84(3) = 321
Syd ~ 73(2) / 135(1) / 50(4) / 100(3) = 358
tb ~ 78 / 117 / 51 / 102 = 348
Hansen ~ 68 / 138 / 50 / 88 = 344
Fiegel ~ 70 / 124 / 69 / 85 = 348
Reeder ~ 70 / 100 / 33 / 110 = 313
Elgersma ~ 66 / 159 / 53 / 149 = 427
Regis ~ 61 / 97 / 40 / 105 = 303
Biba ~ 61 / 104 / 37 / 105 = 307
Hennesey ~ 47 / 128 / 57 / 76 = 308

Jigsaw Run 2011 (Rapids)

Jigsaw Run 2011

Comment when you are registered...

Another Day in the Bank...

Warm-Up:
400m Run Forward
20 Lungewalks
15 Sit Ups
15 Leg Lifts
400m Run Backwards
15 Aligator Crawl Push Ups
15 Pull Ups
20 Pistols (10 each leg)

More CFJAX programing...
21-15-9
SDLHP (135#)
Burpee Box Jumps (30")

Britt ~ 8:34 (95#)
Syd ~ 11:32 (hit himself in the nose and bleed all over for the last round!!! IMPRESSIVE...)
Feidt ~ 15:29 (24" Box)
Hansen ~ 11:55
Reeder ~ 18:29
Fiegel ~ 13:00
Biba ~ 13:40
Regis ~ 14:00
Ty ~ 15:42

PUNK WOD ~
Tabata Something Else...
5 Rounds of Tabata Style (20s Work : 10s Rest)
Squat, Push Up, Hang Clean (45#), Ball Slam (20#), Box Jump (24"), Push Press (45#), K2E, Swing (35#)
20s work then move to next exercise...20 min continuous clock!

El Tigre' ~ 67 / 61 / 43 / 39 / 24 / 55 / 51 / 41 = 391
tb ~ 77 / 69 / 46 / 46 / 31 / 56 / 59 / 45 = 429

Tough Stuff...Wanting to quit, Bert & I were waiting for the other one to call for a break... Both of us would have taken a break but the other guy would have had to ask for it... Just another component of performing a WOD together...Keeping each other going!  Being mentally tough FOR one another!  ~tb

Appreciate your Friends and Family~  If they are the positive influence, we hopefully all strive to be in life, we can come back from ANYthing and do it all with a smile.  Overcoming obstacles isn't just about inner strength it is also about finding strength in those around you.  ~v

Happy Friday People!

AMRAP how long??!!

Here we go... The BEST programming in the US (& World)...
Strength yesterday...to just  bit of endurance today...

Oh, if I only could do this...Committed to coming back slow / easy... M, W, F for workouts...But this is a great one!!! Pure GENIUS!

AMRAP in 45 min:
1 Mile Run
200 D/U
200 SDLHP (35#) (sub for 2000m Row)

ALL WERE 1 Round +
El Tigre ~ + 96 SDLHP
Britt ~  + 20 SDLHP
Syd ~ +177 D/U
Hepp ~ +40 SDLHP
Hansen ~ +106 SDLHP
Reeder ~ +190 D/U
Fiegel ~ +70 D/U
Regis ~ +57 D/U
Ty ~

Sore No More...

Main Crew = CFJAX Strength Day

GREAT Day!  Got WOD #2 in and no ill effects yet! Other than being extreemly sore!

Regis H. was in this AM... Went right into the WOD...Strength Day so it was good for him!  He looks to be a great addition to the AM crew if he keeps up the work!

VAL ~ If you log on...you can add your WOD right to the blog rather than comment if you want...Just an FYI! UR call...

Warm-Up
3 Min Jump Rope (work D/U, single Rt Leg, Lft Leg, Alternating feet [running in place], etc)
2 Rnds ~
10 Pass Thrus
10 Push Ups
15 Air Squats
5 Pull Ups
20 SDLHP (35# Plate)

3 x 1 Deadlift
3 x 1 Front Squat
3 x 1 Push Press

Results = DL / FS / PP
Britt ~ 310 (PR) / 245 miss / 165 (PR)
Feidt ~ 320 / 225 / 175
Syd ~
Hansens ~ 405 / 205 / 185
Reed ~ 405 / 275 / 185
Ty ~ 245 / 130 / 130
Biba ~ 295 / 225 / 155
Regis ~ 295 / 225 / 155

PUNKs WOD...
5 Min of Jump Rope in 6 Min, as follows:
1:30 Skipping (two jumps for every turn, like when you were in kindergarden)
1:30 Singles
:30 s REST
:30 s Left Singles
:30 s Right Singles
:30 s Alternating Feet (running in place)
:30 s REST
:30 s D/U

Tabata the Following:
Mash Up ~ Pull Ups & Dips
Regular ~ Box Jumps (24")
Mash Up ~ GHD Back Ext & GHD Sit Up

End with 5 Min Jump Rope in 6 Min...Again!

El Tigre ~ Pull Ups - 20?, Dips - 20? / Box Jmp - 57 / Bk Ext - 40, Sit Up - 28
tb ~ Pull Ups - 40, Dips - 38 / Bx Jmp - 59 / Bk Ext - 40, Sit Up - 32

CFJaX

Back to the BEST programing in the nation... C. Russell & CFJAX has been a leader in great programing for all-around fitness.  They have a great group of people that are dedicated and committed...

We always improve when following their programing...Oh, how I miss doing these WOD's...

1/2 Mile Run & Stretching for Bertagnolski & I today...

KAI

1-3-5-7-9 BB Medley (115#)
2-4-6-8-10 BWT Medley

BB Medley = Deadlift, Hang Power Clean, Front Squat, Push Press
BWT Medley = Push Up, Jumping Air Squat, Chest 2 Bar Pull Up, Toes 2 Bar

Looks like 1 DL, 1 HPC, 1 FS, 1 PP, 2 Push Ups, 2 JAS, 2 C2B, 2 T2B, 3 DL, 3 HPC, 3 FS, 3PP...
MAKE SURE THERE IS A DISTINCT PAUSE BETWEEN EXERCISES...i.e. ~ the Front Squat transition to Push Press is not a thruster, stop @ top of Front Squat...THEN begin Push Press!

Britt ~ 16:10
Syd ~ 18:05
Feidt ~ 19:48
Hansen ~ 14:38
Fiegel ~ 13:33
Reeder ~ 15:44

APRIL is for FooLs

Monday - 4.4.11

Punks WOD ~
1/2 Mile Run (6 Laps)
Tabata Push Ups
2 Laps
Tabata Air Squats
2 Laps
Tabata K2E
2 Laps
Tabata Lungewalks

Bertagnolski ~ 54 / 103 / 54 / 83... Laps were great speed (6-7 min Mile Pace)
tb ~ 74 / 115 / 56 / 88...Laps were very slow (10 min Mile Pace)

Real Athletes WOD ~
1/4 Mile Warm Up
10 Pass Thrus, 10 Push Ups, 10 Pull Ups, 10 Air Squats

AMRAP in 6 Min:
6 Deadlift (225#)
10 Dips
~ 2 Min Rest ~
AMRAP in 6 Min:
10 Swings (70/55)
6 Clapper Push Ups (Hands off @ Bottom as well)
~ 2 Min Rest ~
AMRAP in 6 Min:
20 SDLHP (35# Plate / ground-to-chin)
10 Burpees

Syd ~ 7 / 4+10 swings / 3+3 SDLHP
Hansen  ~ 4 / 4 / 3
Reeder ~ 5 / 6 / 3
Bibba ~ 4 / 4 / 2+ 15 SDLHP
Fiegel ~ 5 / 5 / 2+ 20 SDLHP
Hennesey ~ ???

WOW... Great WOD by everyone!  The real athletes got after it!  Way to go Syd & Friends!!!
Yep...You saw that correct...tb FINALLY got back to a WOD...ONE MONTH OFF HURTS!
But I am VERY THANKFUL to be back and even more THANKFUL for JB who suggested that WOD!