No more scarecrow arms.

I forgot to blog yesterday. Can you believe it? I hardly can.

I worked out yesterday afternoon at 1, completing today’s programmed WOD.

— 5 presses (65 of 1RM)
— 10 wall balls (20/14)
— 15 double unders
— 30-second (accummulated time) plank hold with 1 hand on slam ball
Rest exactly 3 minutes
Not for time
30 unbroken reps high bar or low bar back squat (65/55% of bodyweight)

I thought this was going to be fun, and I wasn’t disappointed. I completed strict presses at 80# as well as unbroken double unders. Time – 11:37 (if I recall correctly, as I didn’t take picture of whiteboard and I’ve since deleted recording).

I rounded 91.65 up to 95#. Uhm, 30 HBBS at the weight got heavy very fast. Good time. Good times.

I completed tomorrow’s programmed endurance WOD this morning at 10.


Run 1 mile
(At the top of each even-numbered minute (when in the box ONLY) complete 3 burpees)
11 KB swings (52/35)
11 weighted air squats (45/33)
11 toes to bar
11 dead-lifts (185/135)
Run 200m

Wow, this was tough. Running after dead-lifting is never easy. I ran a mile in a slow 7:03, and I chalk that up to still-sore quads. Stupid walking lunges.

I completed all rounds of KB swings and air squats unbroken (as I didn’t have to stop and complete burpees), rounds 2, 3, & 5 of toes to bar unbroken (and round 4 in reps of 7 unbroken and then singles), and only the first round of dead-lifts unbroken, as I had to stop and complete 3 burpees during round of dead-lifts for remaining rounds. For first round of toes to bar I missed the first rep (toes didn’t touch bar) and had to stop after 8 reps to do 3 burpees. I also had to stop and complete 3 burpees immediately upon entering the box for the third round. That hurt. I said, “That sucked.” In fact every time I stopped to complete 3 burpees it hurt, and it was difficult beginning any activity, particularly dead-lifts.

Time 25:30 including 15 burpees.

I met with GF for my first of what I hope to be many 1-on-1 Olympic weightlifting sessions.


I learned an incredible amount in a very short amount of time. I have to unlearn many things, in particular foot positioning. I practiced snatches for 45 minutes and OHS for remaining time.

I already feel much more confident in both lifts, and can’t wait to share what I’ve learned with Surmounties.

Why am I doing this? If I want to become a better coach I have to become a better lifter.



It concerns me that “bootylicious” didn’t appear as a misspelled word. Going on.

Lunging 500m and completing close to 500 Abmat sit-ups made me, well, quite sore. I nonetheless coached the 2 sessions at CFS this morning, and a good time was had by, well, some.

I worked out at 3:30 this afternoon and completed tomorrow’s WOD. I very much like it, as the focus is on the upper body. No legs, well, other than power snatches.

EMOTM for 24 and up to 32 minutes complete 3 reps of the following 4 activities, cycling through the activities:
A. Power snatches 
— 75/53 men less than 200# and women less than 160#
— 85/63 men 200# or greater and women 160# or greater
B. Negative pushups (5″/3″)
C. Chin-ups
D. Ring dips or box jumps (24/20)

On the first minute complete 3 power snatches, negative pushups, and chin-ups. On the second minute complete 3 negative pushups, chin-ups, and ring dips (or box jumps for those of you who did not complete yesterday’s WOD). On the third minute complete 3 chin-ups, ring dips or box jumps, and power snatches.

I power snatched 75#, used 45 & 25# plates for negative pushups, completed kipping chin-ups, and completed dead-hang ring dips (for an added challenge).

I wore pink Lululemon shorts and a grey V-neck tee shirt. I looked abulous.

I love power snatches. Huh? When the hell did that happen?

It wasn’t until after the 4th round that I thought, “Keep track of time.” It wasn’t until the 5th round that I began to pick up the pace. For example, it took me 28, 26, & 24 seconds the first time I completed 3 power snatches, negative pushups, and chin-ups the 1st, 2nd, & 3rd times, respectively.

I completed all rounds of 3 reps unbroken, as well I should. I brought bar to mid-thigh and then floor between reps of and after last power snatch(es), as well I should.

Total rounds = 32
Total work time = 11:47
Total reps = 72 of each activity; 288 total

Rounds of pushups, chin-ups, and ring dips went much faster than any round that included power snatches. Yup.


Jelly legs and bruised butt

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A fun day at CFS! I coached the 8:30 and most of the 9:45 session, and completed the metcon during the 9:45 session — led by Coach Jeff! This was the final event from the Throwdown in the Triangle.

10-min AMRAP

60 KB swings (53)

45 box jumps (24)
30 HSPU 
15 snatch (95)
5 muscle ups

I didn’t even make it to the muscle ups. I completed KB swings in reps of 30, 15, & 15. I really don’t recall how many sets of box jumps I completed, but box jumps did go reasonably well.

I had hoped to complete HSPUs in reps of 5, but was only able to do so for the first 15. I missed 1 rep, and did complete the last 3 reps as singles. Ugh. My shoulders were smoked!

More than 9 minutes had passed when I finally began snatches. I didn’t lift the masters weight of 115, and that’s okay. I struggled with 95 and missed 2 reps. And that’s less than okay.

I was less than happy with my performance.

Jeff and I had drinks with Glenda and Ashlee, I took a nap, and returned to the box to complete tomorrow’s programmed WOD.

400m walking lunges
Rest exactly 2 minutes

3 rounds not for time
Max reps Abmat unbroken sit-ups; rest exactly 1 minute between rounds

I taped gauze to my knees, marked a new 100m course (200m out and back), grabbed a stopwatch, and lunged 200m in exactly 90 steps. Unbroken, too. I glanced at the stopwatch only to discover that I hadn’t even started it. I thought, “This is a sign. Don’t do this. Just go home.”

I shook out my legs and started again.

This was painful, and I had to frequently pause to shake out my legs, catch my breath, and/or swear.

I took me 6 minutes to lunge 200m, so I set my goal to complete the workout in 12 minutes.

I took me 380 steps and I completed in 11:57. That was close! Keep in mind I actually lunged 500m for the day.

I hobbled 50m or so to the box. Yes, hobbled, as I could barely stand upright.

I had positioned the Abmat in front of the Big Ass Fan by the garage door. I started the timer in the box to keep track of rest time between rounds.

I set a goal to complete at least 100 sit-ups the first round and completed 110. I took me 3:30 to do so. I rested exactly 1 minute.

I set a goal to complete at least 75 sit-ups. I completely lost focus and, without intending to do so, stopped at the top of the 66th sit-up. I felt as if I had been punched in the gut. Just 66 sit-ups? I took me 2:19 to do so. I again rested exactly 1 minute.

I set a goal to complete 75 sit-ups. I quickly got into a very good rhythm and easily completed 75. I re-set my goal to 100. Then 125, then 150, then 175, then 200 — the highest number of unbroken Abmat sit-ups I have ever completed.

I kept going. And going. And going. I completed 314 sit-ups and only stopped because my ass checks were raw. There is no amount of BodyGlide that can prevent chafing when one completes that many sit-ups. It took me 12:19 to complete that many sit-ups. That’s over 12 minutes of unbroken sit-ups. I know you could’ve probably figured that out on your own, but I wanted to emphasize my accomplishments. You may bow to me the next time we greet.

That’s 490 sit-ups. If only I had completed just 10 more reps…

Friday the 13th

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Ms. Evelyn!
Ms. Evelyn!

Evelyn surprised me with a gift! The front of the tee shirt: If CrossFit were easy it would be called your mother, yo. Yup, I’ve said that. The back: Welcome to CrossFit. Have a nice day! I often say this at the end of a workout, you know, when folks are lying on the floor panting, drooling, and swearing. 

I worked out at 10:30. In celebration of Friday the 13th I programmed a “fun” WOD.

Complete 13 reps of the following as fast as possible:
1. Thrusters (95/65)
2. Bent over rows
3. Straight legged dead-lifts
4. SDHPs
5. Front squats
6. Hang cleans
7. Dead (since it’s Friday the 13th) hang pull-ups
8. 1-armed KB swings (52/35)
9. Box jumps (30/24)
10. Slam balls (30/20)
11. Slam ball jumping air squats
12. Slam ball pushups
13. Slam ball burpees

My goal was to complete as many activities unbroken as possible, knowing that I wouldn’t be able to do so for dead hang pull-ups. I did for all except pull-ups and hang cleans. Uhm, if it’s a hang clean it’s a full squat clean. Pay attention, please.

It’s not how you start, it’s how you finish.

Thrusters went remarkably well this morning, and 13 unbroken presented no challenge. And no time did I even contemplate dropping the bar. Thirteen unbroken bent over rows were completed very quickly, as were 13 unbroken straight legged dead-lifts. Fourteen, actually, as I bent my knees on the 4th rep and redid.

I wasn’t looking to SDHPs for no other reason than I had just completed 49 81 Wednesday.  Unbroken nonetheless.

I love front squats. For that matter, I love back squats and overhead squats. Thirteen unbroken. 

I was, however, getting winded. I completed hang cleans in reps of 5, 5, & 3. 

Dead hang pull-ups were miserable. I completed in sets of 3, 2, 2, 2, 1, 1, 1, & 1. Full range of motion, I assure you. 

One-armed alternating KB swings were also completed unbroken. As I feared that I would not get the 52# KB to eye level, I over compensated. Upon reviewing the recording I can report that KB swings were completed between Russian and American. Mexican? Brazilian? 

I wasn’t looking to box jumps for no other reason than I had just completed 49 81 Wednesday.  Unbroken nonetheless.

Slam balls? I love slamming balls. Slam ball jumping air squats? I don’t mind if I do. Slam ball pushups? I love tricep pushups. Slam ball burpees?

I usually wholeheartedly love but today only half-heartedly loved. I really wanted to stop during set of 13, but would not allow myself to do so. 

I called time to no one at 10:24


9 x 9 = 49

I worked out after coaching the 11:45 session. My favorite, Alexus, was there, and this made my day!

I’m a widdle sore, particularly my upper body. The Throwdown will do that to you, yo. So will 150 ring pushups.

9 unbroken SDHP, 95#
9 unbroken GHD sit-ups
9 unbroken box jumps 36″ 33″

As the wound on my left leg is not yet completely healed, I covered it with gauze and secured with athletic tape.

Athletic tape sucks.

Uhm, yeah, so I kept thinking “It’s just 49 reps. I can easily do 49 reps.” Yup, I was convinced that 9 x 9 = 49. Uhm, 9 x 9 = 81. I discovered this by using my iPhone calculator after the workout.

I set up iPad, barbell, GHD, and box with plates. This was the first time that I worked out directly facing the iPad, and I found it to be quite distracting. The only thing I wanted to do was look at myself, and marvel and my athletic abilities and handsomeness.

I may very well have to put up mirrors at CFS. I’m just that awesome. Sorry about that.

This workout started off very well, and I easily completed 9 SDHPs, GHD sit-ups, and 36″ box jumps.

And then the unimaginable happened. I was less than perfect. I was less than perfect for the very first time this calendar year. I made it 253 days being absolutely perfect. While not a perfect record as in many previous years, I’m still pleased.

Oh, yes, what happened? I approached  the box — and couldn’t will myself to jump 36″. I tried once, then again, again, again, and again. I removed one of the 45# plates, jumped 33″ twice, placed the 45# plate back upon the other plate, attempted to jump once, then again, and again — and I just couldn’t do it. I just couldn’t do it. One more time: I just couldn’t do it. I removed the plate and successfully completed 9 unbroken 33″ box jumps. I took a drink of Progenex and carried on.

Nine unbroken SDHPs and GHD sit-ups. I completed 2, 33″ box jumps, placed the 45# plate back upon the other plate, and couldn’t will myself to jump 36″. I removed the 45# plate. Since the the prescribed workout was unbroken box jumps, I completed 9, i.e., I did not count the 2 I had just completed.

I had to scale. I. Had to. Scale. I had to. Scale. I had to scale.


I did complete the remainder of the workout in unbroken sets of 9 reps of all activities.

I was, however, getting quite winded. I kept thinking, “Why is this so difficult? It’s only 49 reps.” Damn math. I hate math. I. Hate. Math.

The last 3 rounds were exceedingly difficult, particularly the SDHPs. I so very much wanted to stop after completing 4 or 5 reps. I had to will myself to continue.

Upon completing sets of SDHPs, I got on the GHD machine as quickly as I could, telling myself, “You can easily do 9 sit-ups. There’s no need to rest.” I would indeed rest ever so briefly before completing box jumps and SDHPs.

Oh, about the SDHPs. I completed all reps, including the last of each set, by bringing the bar to mid-thigh and then the floor.

I did occasionally glance at the clock. Eighteen minutes at 15 seconds had passed when I finally began the 9th round. I thought, “It’s unlikely that you’ll complete the workout in fewer than 20 minutes. Keep working, and don’t look at the clock until you stand up after the final box jump.”

Time = 19:45

I reviewed the recording while showering. Yup, I can do that, as we have the most awesome shower. No, the iPad isn’t inside the shower. Duh.

What I most noticed is that I have very white teeth.






Throwdown, yo.

I worked out at 8:45. I’ve been anxious to attempt a couple of the Throwdown in the Triangle workouts, so I did so today.

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Workout 1
9 minutes (4-minute AMRAP; rest 1 minute; 4-minute AMRAP)
— 100 double unders
— 30 squats
— 15 pull-ups

With time remaining

— Shoulder to overhead 115#

I mistakenly read the team workout and used the scaled instead of master weight for S2O. And that’s okay. I also only rested 1 instead of 2 minutes. And that wasn’t that okay.

I completed 67 unbroken reps and then completed the set. I doing much better at staying in one place.

Unlike what I witnessed Saturday in particular, my air squats were completed as prescribed, i.e., hips below parallel and full extension. I completed 30 unbroken air squats and then 30 caterpillar not butterfly kipping pull-ups. My chin was well above the bar. I completed S2O in reps of 4, 3, 2, & 2 for a total of 11 reps. That sh!t felt heavy. I push-jerked an split-jerked all reps.

Uhm, 1 minute was not enough rest, and I understand why a 2-minute rest was allowed for the individual competition. I really didn’t want to do that sh!t all over again.

I completed double unders in reps of 47, 37, & 16.

I completed 30 unbroken air squats, and felt as if I was going to throw up as I did so. I came very close to quitting.

Fifteen unbroken pull-ups.

S2O in reps of 3 (push pressing the 3rd rep, and I know not why), 3, & 2 for a total of 8 reps.

Total reps = 309

I rested a mere 9 minutes before completing the next workout.

Workout 2
5-minute AMRAP

— 10 burpee deadlift @ 205 (male master)
— 10 burpee deadlift @ 225
— Burpee deadlift 275 max reps with time remaining 

This was more fun than I could have possibly imagined. I don’t know what I love more: burpees, bar hops, or dead-lifts. Okay, I do know what I love the most — burpees!

Chest and thighs to the floor for each burpee. I did not twist as I jumped over the bar.

Deadlifts at 205 felt light. I liked that.

I completed the first 10 burpees in 1:16. I quickly added 10# plates to the end of the bar and began next set of 10 at 1:26. That’s 5 seconds a plate. I’m good at math.

Deadlifts at 225 never feel all that heavy, and today was no exception.

I completed the 2nd round when the clock read 2:57 and began the final round when the clock read 3:20. I took me 11.5 seconds to put on each plate. I’m good at math.

I took me 1:31 to complete the 2nd round (not including rest)

Uhm, deadlifts at 275# felt heavy.

I completed a 10th deadlift just before the clock beeped.

I took me 1:40 to complete the final round.

Score = 30

I think I’d work a lot faster if I were competing with others. I do. I truly do…

Lateral Hopping


Having not worked out Saturday or Sunday, I was anxious to do so today. A good time was had by all me.

I coached the 6 am session and first worked out at 7:15. I completed today’s metcon.

Death by Overhead Squats (95/63)

With a continuously running clock complete 1 OHS (@ 65 of 1RM) the 1st minute, 2 OHS the 2nd minute, 3 OHS the 3rd minute, etc., continuing as long as you are able to complete required reps within the minute.

I challenged myself today, yo. I completed OHS at prescribed weight and determined that I would only count round if all reps were unbroken.

I. Love. Overhead. Squats.

I completed 8 rounds. I completed 7 reps of the 9th round but then lost my balance and dropped the bar.

Am I unhappy with my performance? Hell, no! I easily power snatched the bar at the start of each rep, 95# is 73% of  OHS 1RM, and all my squats upon review were good reps.

Yup, I call “no rep” on myself if need be.


Okay, I admit to being somewhat interested in possibly competing perhaps maybe if I feel so inspired. I have only been able to complete false grip muscle-ups, which isn’t up to standards, so I set a goal to attempt regular grip muscle-ups. What’s the opposite of false grip? True grip? Okay, that then.

I positioned the rings, swung my legs 3 or 4 times, completed 1 and then another and said (to no one at all), “Well I’ll be damned! I had no idea I could do that. Wow!” I completed a 3rd. That’s 3 unbroken. In my excitement to view the recording I dropped from the rings.

I then completed 5 unbroken muscle ups — with turnout. Yes, with turnout.

I coached the 8:30 session, visited my chiropractor, and returned to the box to complete tomorrow’s metcon. I’m glad that I did, as I’ve since posted two options. I completed what is now option B.

Option B
5 toes to bar
10 ring pushups
15 lateral bar hops
10 T2B
20 pushups
30 lateral bar hops
15 T2B
30 pushups
45 lateral bar hops
20 T2B
40 pushups
60 lateral hops
25 T2B
50 pushups
75 lateral bar hops

My only goal was to complete all rounds of lateral bar hops unbroken, and even that was a challenge. I did complete the first 2 rounds of toes to bar as well as ring pushups unbroken.

About toes to bar. I’m sometimes concerned, upon reviewing recording, that I’m not extending my hips enough, so today I focused on that. Look at the screen shot. What do you think?

I completed most toes to bar in unbroken sets, but at times near the end of the metcon completed one at a time. I completed ring pushups in sets of no less than 5 reps.

Yup, all unbroken lateral bar hops. I so very much wanted to stop and rest during the last round of 75.

Time: 14:31

As many faithful readers know, I was the Head Judge at the Throwdown in the Triangle this past weekend. It was an awesome experience! Uhm, yeah, so my judging credentials were questioned by an individual who shall not be named.

Have I been weightlifting and/or Olympic lifting as long as some other coaches? No. Do I know the requirements for proper form and execution? Yes. Does CrossFit involve more than just weightlifting and Olympic lifting? Yes.

I am an accomplished runner. I don’t question the ability of other coaches to train people how to run. I have exceptional endurance. I don’t question the ability of other coaches to lead an endurance metcon because they don’t possess this same trait.

Ego, ego, ego. Envy, envy, envy.

My kind of fun

Look at the body. I work out!
Look at the body. I work out!

I worked out at 7 this morning, as I didn’t have to take Luke to Doggie Village as he’ll be spending the weekend with his grandparents. And their 3, count them, 3 dogs.

Before I talk about my favorite subject (me!), a shout out to Emily who completed unassisted pull-ups for the entire WOD! It’s awesome as a coach to see someone who has not only the competence but the commitment to succeed.

5 @ 60, 65, & 70% or 1RM

I like de-load week. Reps @ 85, 95, & 100#. Uhm, I’m confident that my true 1RM is greater than 145#. Damn bad day when attempting 1RM.

19 min total
3-min AMRAP (min 0 – 3)
5 front squats (70% of push-jerk 1RM)
5 back squats
5 pull-ups 
Rest 2 minutes (min 3 – 5)
5-min AMRAP (min 5 – 10)
4 front squats (65% of push-jerk 1RM)
4 back squats
4 pull-ups
Rest 2 minutes (min 10 – 12)
7-min AMRAP (min 12 – 19)

3 front squats (60% of push-jerk 1RM)
3 back squats
3 pull-ups

  • Each round will begin with front squats, i.e., don’t start a new round where you left off.
  • You may not complete a full squat clean for first front squat rep; thus power clean the bar to your shoulders and then complete a front squat.
  • After completing last front squat rep, press, push-press, or push-jerk the bar overhead and rest on shoulders behind neck.
  • After completing last back squat rep, press, push-press, or push-jerk the bar overhead, bring to front of shoulders, mid-thigh, and to the floor. You may not drop the bar behind you.

Just 100, 95, & 85#? I decided instead to complete lifts based either upon 80, 75, & 65# of push-jerk 1RM or 70, 65, & 60% of what my push-jerk 1RM should be. You decide. I care naught.

I completed squats @ 115, 107.5, & 100#. My goals were to complete all rounds unbroken, i.e., FS, BS, & pull-ups, and to not move placement of hands on barbell, i.e., not spread hands wide for back squats.

Done and done.

3-min AMRAP = 3 rounds + 5 reps | 50 reps total
5-min AMRAP = 5 rounds + 10 reps | 70 reps total
7-min AMRAP = 9 rounds | 81 reps total
Total = 201 reps

Total front squats = 20+24+27 | 71 reps total
Total back squats = 15+24+27 | 66 reps total
Total pull-ups = 15+22+27 | 64 reps total

I am pleased with the consistency of my pacing throughout the workout. Yup, I recorded and reviewed (in         s     l     o     o     o     o     o     w        motion) to ensure that form was good. It was. I’ll gladly show you the recording. I also followed all of the requirements. Uhm, that’s a given.


Romeo & Juliet

Today felt so much like a Tuesday that when Mike showed up at 8:30 for Boot Camp I asked, “Why are you here today, Mike? You’re a day early!” I also thought that Jannicka was coaching the Boot Camp and that I was coaching the WOD. I blame math. For everything. Even world hunger.

I worked out at 9:30, and it was good.

Front rack reverse lunges

It’s been quite some time since I completed front rack reverse lunges. I worked up to a set of 141#, i.e., body weight. I discovered that I do much better when I complete the 1st and 3rd rep with non-dominant, right leg. And I know not why.

Dead-lifts (225/165)
Ring dips

I knew this was going to be tough, and I wasn’t the least bit disappointed. Heavy dead-lifts = LEGS and high rep ring dips = ARMS.

My goals were to have no failed reps and to not lift or dip to failure.

I completed the round of 18 dead-lifts unbroken. That may be a first. I completed the round of 18 kipping ring dips unbroken. That’s not a first.

Round of 15 dead-lifts and ring dips in reps of 8, 4, & 3.

Round of 12 dead-lifts in reps of 5, 4, & 3. I rested ever so briefly between sets. Ring dips in sets of 7, 3, & 2.

Round of 9 dead-lifts in reps of 5 & 4 and ring dips in reps of 6 & 3.

Almost there. Almost there.

Round of 6 dead-lifts in reps of 4 & 2 and ring dips unbroken.

Finally, 3 unbroken dead-lifts and ring dips.

Time = 6:38

I was dead, I tell you, dead.

Post-Linda crawling


Wow. Fifty-five dead-lifts, bench presses, and full squat cleans left a mark on my body (and mind), particularly my pectoral muscles. I know I need a rest day. I also know that I’ll likely not have an opportunity to work out this weekend, as I’ll be head judge at Throwdown in the Triangle.

I coached the 6 & 7 Boot Camps and the 8:30 WOD. I did not complete today’s strength, as I wasn’t going to clean today. No way, no how. I did complete the conditioning, and opted for the easier of the 2 options. That was the smart thing to do, right?

Wall crawls
Power snatches (75)
24 (12/leg) grasshoppers between rounds

As this took an incredible amount of upper body strength, I was glad that I wasn’t tired and that my pectoral muscles weren’t sore. (See above.)

I usually enjoy wall crawls. I didn’t enjoy crawling up the newly painted wall today. I completed the first round of 9 wall crawls in reps of 7 & 2. That was a portent of things to come… On a positive note, all wall crawls were completed as prescribed, i.e., I walked both up and down the wall and didn’t merely drop or flop to the floor.

So here’s my deal with snatches. I always feel like my form is shitty, but when I watch the recording my form is, well, far from shitty. I think, “You’re not dropping under the bar.” I view the recording and see that I drop under the bar. “You’re donkey kicking.” I view the recording and see that I’m not donkey kicking.” “Keep the bar close. It’s not traveling in a heterosexual path.” I view the recording, draw a straight line, and see that the bar travels in a heterosexual path. “You’re not fully extending your arms as you drop under the bar.” I view the recording and… you see where I’m going with this.

Back to the snatches. For a change of pace I ensured that I didn’t take my hands off of the bar until I finished a set of reps. Bar locked out overhead, to mid-thigh, to floor, and snatch. Lather, rinse, repeat.

I completed all rounds of 24 grasshoppers unbroken, but I had to will myself to do so. And my my knee touched my knees touched my elbows each and every rep.

Uhm, yeah, so like I had to complete the last 9 wall crawls one at a time. One. At a. Time.

Time = 13:34