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September 27, 2016
Inspires : 0

3 Rds
Pull 5
Step up 20

Seated row 90/12
B-ext 5
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September 27, 2016
Inspires : 0

10/20/30, BP 135# x10
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September 27, 2016
Inspires : 2


Taking mom to visit with the grandkid today. Next week I drive her back to Fla for the winter so she is stocking up on baby time.
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September 27, 2016
Inspires : 6

Hanging out is Asheville this morning and then making our way back home to pick up Zoe and then return to reality.

My feet are still a bit tender and my "getting up from sitting down" thigh muscle are continuing to complain but otherwuse, I'm fine. Still hungry.
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September 27, 2016
Inspires : 3


I firmed up sleeping arrangements for the weekend away with TW. We locked in a B&B in Mount Dora for 2 nights. Now to figure out what else the weekend will have in store for us. I believe there is some hiking, at least one morning run, a possible Segway tour and some aimless wandering in our future. Nice.
Much thanks for the kind inspires about work. It is simply in here because I find it so interesting how much time and resource we could be saving if we simply communicated up front. But instead of moving forward efficiently and with a plan and forethought we move slowly and foolishly. Pulling the people along, returning to past issues, resolving non-issues and the like. It is kind of painful to be a part of a process that is so broken. It becomes almost comical at times.  And even funnier is the from everything I've seen, this is SOP at most companies. There is a HUGE opportunity for the person that can fix this sort of thing, but it would take way more passion and determ[...]
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September 27, 2016
Inspires : 0


Nice, easy run. Very cool outside - about 59. Thought about skipping this whole week, but was feeling a bit sluggish. Really glad about getting out for the run. Will probably bike tomorrow. Rest of the week is certainly out.
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September 26, 2016
Inspires : 0

Back x 14 sets
Biceps / forearms x 14 sets
Abs x 9 sets
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September 27, 2016
Inspires : 3

Coach Jay
lunge matrix warm-up
pedestal 1 x2 (omg, those back planks are so hard!)
myrtle cool-down
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September 26, 2016
Inspires : 0

Did weights on the BOSU from home today and then the BT core.
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September 26, 2016
Inspires : 0

5 rounds, every 2:00
1A) BB Strict OH Press x5 - 115 all
1B) Band pull aparts x30

5 rounds, 1:00 rest between
2A) HSPU x sm - 7, 4, 4, 5, 5
2B) Burpee x10
That was frustrating. HSPUs about half the reps of prior weeks ( 14, 11, 10, 9, 9). Pre-fatigued from the OH pressing?

For Time:
3A) 2H KB swings @62 x400
13:42 - Redemption for yesterday's slow time. Hit 106 unbroken to start
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September 26, 2016
Inspires : 6


Traveled as far as Asheville after a short trip to the on site Ironcr*p store for finishers gear. I didn't find anything special (pocketbook is happy) except the pajama bottoms which they did not have in my size. We too US 64 through the gorge and the trip was much prettier than the interstate route. After a visit to French Broad Chocolate and dinner are Farmburger. We went to Wicked Weed and met up with two team members for a beer. Yesterday's race had the second highest DNF rate in IM history of 25.6% (behind St. George but more than Tahoe's 20%). A "normal" DNF rate is in the neighborhood of 5%. More than 600 athletes and spectators were treated. Record high of 97 degrees. I feel forty-one have finished within about 20 min of my estimated time.
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September 26, 2016
Inspires : 0

5 Rds
Abs 20
PU 20
Lunges 5ea.
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September 26, 2016
Inspires : 0

Adonis: Fat Loss/Muscle Gain
Week 3 Day 1
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September 27, 2016
Inspires : 0

abs, stretch, shoulders
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September 26, 2016
Inspires : 0

chest, bi's, abs and stretch
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