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The Bushwood CC Long Course

10 years ago this week I was minding my own business on a final training ride the week before a half ironman.  As I was making my way down Joe Kerr Rd. a mini van crossed from one side of the Marvin Creek neighborhood to the other on Wheat Field Dr. without stopping at the stop sign and didn’t see me cruising along at 23mph on my race bike.  I ended up t-boning the minivan and blowing out their back rear window with my face.  My bike snapped in half and I ended up fracturing my face in three places, multiple ribs, my neck, snapped my collarbone, and ended up with shoulder surgery to repair a torn labrum.  A bystander pulled me to the sidewalk on the corner of Wheat Field and Joe Kerr while we waited for the ambulance.  Today was a return to the scene of it all….

12 men or 3 foursomes made it out for a crisp 5:30am tee time this morning. 

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey two laps around the parking lot to get the blood moving.


  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Calf Stretch x 15 seconds, flapjack
  • Imperial Walkers x 20 IC

The Thang:

Mosey down the path from Marvin Elementary to Groves Edge lane

  • 15 merkins at every street light until the four way stop with Running Horse
  • I think there were 6 or 7 light poles

Mosey down Running Horse to Wheat Field Dr.

  • 20 squats at every street light until the intersection with Wheatfield
  • I think there were 5 total stops

Mosey up Wheat Field to intersection with Joe Kerr

  • 20 speed skaters at street light and at intersection
  • 40 total

On your six on the sidewalk at the Marvin Creek entrance where I sat 10 years ago.

  • 30 American Hammers in cadence

Mosey to intersections with White Tail Terrace

  • Run to end of cul-de-sac for 15 Burpees with “coupon” jump over
  • Run back to start for 30 gas pumps

Mosey back down Wheat Field to Running Horse

  • 5 Burpees with “coupon” jump over at the street light and intersection
  • 10 total

Mosey back down Running Horse to four way intersection

  • 20 Monkey Humpers at each light pole
  • 100 total
  • Circle back for six

Mosey back down Groves Edge to path back to the school

  • Alternate between 10 Merkins and 15 LBCs at every light pole
  • Cirlce back for the six

Mosey back to COT, 6: 15am on the dot.



Today felt like it took a while to get to Joe Kerr Rd.   A lot of Par 5’s out there today on the long course. Great course and very quiet out there in the morning.

Everyone really pushed it out there today.  Great to see The Knish back out after some Achilles issues.  I know a lot of us have dealt with that and I’m sure running 2.5 – 3 miles with jumping burpees was just what the doctor ordered. 

Welcome Spaulding!  He “just moved here” from Manhattan 3 years ago.  Thanks for bringing him out One Star.  Look forward to seeing you post again.

Everyone did a really great job of staying together, circling back for the six, and I hope the IPC exercises will only make you faster later this week.

Hope challenge is the month of September.  PAX share something they have struggled with and how they overcame that struggle.  Today I shared about my past struggle with drinking.  The early 2000’s were a rough time and the culmination of my life spiraling out of control.  Three DUIs, three treatment facilities.  Massive legal issues.  I was the poster child for what it looked like to be morally, spiritually, emotionally, and financially bankrupt.  Thanks to a divine interaction that I was completely unworthy of and one that still gives me chills to this day and the fellowship of AA I will be celebrating 12 years of sobriety next month on October 30.  If you are struggling with drinking or addiction please reach out to me in person or through a private message.  I’m happy to talk and listen.  I’ve been down the road and kicked to the curb more times than I can count.  I know what it’s like to be caught in the darkness and insanity and there is a lot of light, and a lot of life, and a lot of Hope, and perspective on the other side. 

Thank you for the opportunity to lead today. 


  • One Star dropped some perspective on us today:
  • We follow the habits of three groups:
    • The close
      • Who we see daily
    • The many
      • Who we see weekly
    • The powerful
      • Who we look up to an aspire to be
  • Great perspective for setting good habits for ourselves whether it be for self-improvement, working out, eating healthy, taking care of our family, etc.  I think it’s important to try and surround ourselves with people that are moving in the same direction in life with where we want to go or who we want to be as we are more likely to follow their habits and learn from them.
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