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The whole workout including rests took about 24 - 25 mins.
. The DROM was good - today the pull ups felt hard but on the positive side used black band for the dips and had to break them into 2 sets of 5 but got them in. Did not do the duck walk as that is very hard on my knees - I can get 2 steps and then my knee gives - having tried them before so did not do those. The inch worm - not very hard but not the easiest either and pass thrus - I have to break them up.
Was doing the BB rows with Laurie and Crystal.
So result was that I had absolutely no time to warm up. As I walked in Chad was having everyone do the sprints so I joined that line up - it was hilarious as I could not see clearly - I think I almost tripped on my first run.
Then Chad says “You are short and it is not going to be easy”. Now nothing gets me going like a dare or a challenge. So I was determined to get up that rope to some degree - took a couple of attempts to figure it out with some help from Hilton (Thank you Hilton). And I was up there on that rope (knotted one of course) and climbing - I think I went up to 2 knots shy from the top - but I may be wrong - I was high up from where I was looking - and I am very happy that I did that - Thank you to Chad for making that remark - his intention was not to goad or challenge me I know but to make me aware and not get frustrated. But it worked. 
- yes shed a few tears too. I also know that the pain in my shoulders and knee slowed me down but that is no excuse. 
- so much so that I was shaking like a leaf - literally - my knees were wobbling and I was shaking. When the row started I thought I would settle in and it would be OK but what happened was the reverse - the nervousness escalated to anxiety and I started to stress and I think I was holding my breath and was very tense and kept saying I cannot do this and I know I was close to tears 
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