1 Mile Run
30-20-10
KB Swings 53#/35#
OH Walking Lunges 45#/25#
Wtd. Sit-Up to Stand-Up 25#/15#
1 Mile Run
Coaching Tips: Scale load and movement to match your current fitness level. Run the mile, grab your KB, perform 30 swings, 30 OH Walking Lunges with your knee kissing the ground on each lunge. Use the 25# or 15# plate for your 30 Wtd. Sit-Ups, shoulders touching the mat at the bottom and come to a full stand at the top with arms extended overhead. Then repeat with 20 reps each and again with 10 reps each.
"How to Make Friends and Influence People", by Teshina DeBoer
After numerous viewings of T.V.’s crime show C.S.I., I can see from the evidence presented here that there was some overeating that took place late yesterday. The post had a slightly different workout posted. It seems after further review, a mile sandwich trumped the far easier workout that was previously posted. Please, in consideration of those who showed better self control, keep the comments of over indulgence to a minimum. You reap, therefore, you sow.
I knew there would be musings from the sidelines. You will see why it was really changed Jr. Sleuth…
8am
Walt 38:54Rx(row)
Rick 44:36Rx
9am
Jon B. 38:00Rx
Teshina 35:10Rx 53#KB
Dusty 46:52 62#KB
Kevin 41:49Rx
Ed 36:33Rx
Jonathan 42:42
Remy 40:12
Dano 36:33Rx 62#KB
Chad 41:51Rx
Rebecca 35:10Rx
10am
Tina 35:17Rx
Jeff D. 41:06Rx
Josh 31:39Rx
Sara O. 41:33Rx
Dario 39:45Rx
Sabrina 38:02Rx
Eric 47:14
Briley 32:12Rx
Donna 41:57Rx
12pm
Steve 36:14Rx 62#KB
Tyler 53:23Rx
Kristi 53:23Rx
Jake 38:47Rx
Mike M. 40:34Rx 62#KB
Jessica 58:16Rx
Roselynn 37:34
5pm
Anniken 30:39Rx
Bill 49:06Rx
John 36:37Rx 62#KB
Dawn 37:26Rx
Dean 40:21Rx
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