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Home / Uncategorized / A MESSAGE FROM COACH MIKE / “ENGINE #9” WOD 11/7/19

A MESSAGE FROM COACH MIKE / “ENGINE #9” WOD 11/7/19

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I have had a lot of people ask me what’s up lately. They have asked me if I’m tired or upset about something. At times I have caught myself easily getting distracted. So let me tell you all what’s going on as I feel you all have a right to know. Personally, it’s been a very rough couple of weeks for me.

It all started when I lost my High School Football teammate and friend Phil Clark to a drug overdose. A guy who I played thousands of snaps next to on the offensive line. He had his demons but was doing a brilliant job fighting them until his disease ultimately took him. In order to truly understand the bond we had. Just imagine couples tennis or tandem figure skating. We were a unit in High School, a two man team, and we were dominating together. We played 40+ games together and god knows how many practices we went through next to each other. So seeing him go hurt and quite honestly more then expected.

To add more pain. Early this week my best friends Father, Coach Scarpace passed away. However, he wasn’t just my friends Dad. He was mine and Phil’s position coach, my football mentor, and my friend. He cared deeply for me. He knew how bad I wanted to be successful and would spend hours breaking down game film with me. He taught me how to play the game. He never gave up on me. The player I ended up becoming largely had to do with his early coaching of me. I loved him like a Father myself. Seeing him go hurt and still continues to hurt. However, he had been battling Dementia over the last year so I know now he’s in a better place.

Precision… I have been in the grieving process and have found it hard to take in. The pain is real and it hurts. People from a major chapter in my life are now gone… weeks apart. However, I only know one way to get over this and that’s to coach. Thank you for distracting me over the last few weeks with your energy and positivity. I’m excited to get back to my old self. I don’t plan to remain down for long. Love you all.

Fitness – Strength – Community


WARM UP:

400 M. Run

10 Walking High Knee Holds

10 Walking Flamingo’s

10 Walking Lunges

10 Inch Worms

10 Side Lunges

10 High Kicks

Then:

Mobility


WIN & FIT

WOD:

“ENGINE #9”

AMRAP 1

Max Cal. Row

*Rest 3 Min.

EMOM 8

ODD: 85% of M.E. Row

EVEN: Rest

*3 Min. Rest

AMRAP 15

800 M. Run

20 KBS (53/35)

*Score = Max Cal. Row # and if you could or could not hold the 85% as well as your AMRAP score.

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