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Southwestmba - Philly Phit

September 18, 2014
Inspires : 0

Day 171: 90 sec plank after my shower
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Robby's Blog

September 18, 2014
Inspires : 0

Did "C" pull ups
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All Growth is a Leap in The Dark

September 18, 2014
Inspires : 4

Made some progress arranging transportation for my Dad. Yay!! I managed to get a month of temporary ADA status and go for an interview in October. I am not going to western Mass until Wednesday. 10 whole days without a 4 hour car trip. Looking forward to a weekend at home!

Circuit 1 4x through
Slider lateral lunge- 12 ea leg
Sumo Squats -20 w/15 lb DB
Power Jacks -20

Circuit 2 4x through
Slider hamstring curls -15 or 30 if alternate
Bent Knee deadlifts -15 w/15 lb DB
Butt Kickers -30

Circuit 3 4x through
Plank slide leg through push up -10
Alt. chest press in Bridge (keep wt up at rest) -20 w/15 lb DB
Burpee w/pushup 5

Bonus 3x through
20 power jacks
20 butt kickers
10 1/2 burpees (jump out & back stay in squat raise hands instead of jump)







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Goals? Who needs goals? Just move......

September 18, 2014
Inspires : 1


Pool heater is working now so the pool temp is back up to 88! It is sunny and 70's here so the kids jumped in a for a little bit tonight. Trying to clean the sand and dirt out from the concrete installation last week. I had to swim down and scoop a bunch out with my hands then stood around with the vacuum for at least an hour.

A not as productive homeschool day today. Y sport and swim, Grace has a really hard time getting focused when we get home. I'm going to have to plan a bunch of fun hands on type learning stuff for these afternoons I think.
 
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daily double

September 18, 2014
Inspires : 0

Olympic lifts
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HelmoAlkou

September 18, 2014
Inspires : 0

Physical Therapy stuff on shoulders.
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A NEW ERA BEGINS!!

September 18, 2014
Inspires : 0


I felt pretty good today on the run. It was as good day not hot and I didnt feel the urge to go the whole time. So, i will try and see if I can get my hr down more....
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Experiencing and Appreciating Life

September 18, 2014
Inspires : 0


I managed to get my school work done this week, just under the wire. I have some miscellaneous things to do between now and Sunday, but all the "work" is done.  I have got to get ahead of this!  I can't have this pressure every week.
Tonight's challenge:  enjoy happy hour with work colleagues, but not so much that I can't do my run when I get home :)
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Just Enjoy the Moment

September 18, 2014
Inspires : 16


Looking rather overcast and possibly rainy today.  Going to swim and run.
I kept waking up last night....slept like crap.  UGH.  And my upper body is sore from the MrE session.
Signed up for the Rev 3/ Challenge Olympic in Williamsburg next June!!  Got a $25 discount off Facebook for it so I grabbed the discount while I could.  
I was debating going for 5 miles by heading out to the back end of Treely but three were Dominion Power crews doing tree work over lines that made me rethink that one.  No need to run through that area twice on the out & back.  Had a good run anyway.  
Got my kitchen cleaned and some prep work done......groceries taken care of.  Miss Thing comes home tomorrow for the weekend so I needed to have some of what she considers food in the house.
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I like my IMs how I like my steak: still Moo-ing

September 18, 2014
Inspires : 2

Not a huge fan of this workout. Spiced it up at the end with a 6:00 AMRAP of:
A) Complex w/ 105# BB
Power Clean x2
Push Press x2
FSQ x2
Thruster x2
B) KB swings w/ 80# KB x10
Almost 6 full rounds
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Enjoy the Journey

September 18, 2014
Inspires : 2

Couldn't stand the thought of getting up and going out into the cold again. Will get a run in this evening.

Cannonball routine
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marilyn ellen

September 18, 2014
Inspires : 0

Ate some german chocolate cookie that was 121cal per serving, so just approximated with something in the database rather than google translate a nutrition facts table. Vendor took me to Red Robin for lunch....wowza
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Three Wishes

September 18, 2014
Inspires : 7


√ Trainer ride tonight
√ Hoping to fear back about scheduling the surgery today.
Surgery next Friday (9/26). Pre-op appointment Thursday morning.
Someone that I know locally suggested getting an ice water pump.  Good idea?
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Just keep moving forward.

September 18, 2014
Inspires : 0

5 Rds:

Dips 12

Rope Accent Mach. 1:00 min
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Work a Little Harder

September 18, 2014
Inspires : 2


"Leaders need to be conscious of not only the importance of culture, but also their role within it."     I saw this today and it struck me. In my previous life of business ownership, I was not sold on the value of leadership or culture. In retrospect, that was wrong, as leadership is invaluable and culture can be poisonous or awesome. This is especially true when an organization is going through changes or struggles.  I am struck by the way many within an organization devolve when those struggles are apparent. Infighting, ego, belittling, and more begin to occur.  When these negative things occur at the top, it is quickly apparent to the rest of the organization. And with that, the entire organization quickly suffers.
No run this morning, but I hope to get out a bit early and have some bike seat time! (DONE)

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