summer is shot in the ass.

Aug. 31


I am going to miss the summer as always. God its so short and sweet!

" The world hates change, yet it is the only thing that has brought progress."

Charles Kettering

WO du jour:
warm up: bands, foam roller. and light kettlebells.
set gym Boss to 2 min work and 1 min rest.
2-14Kg kettlebells for long cycle GS.

7 sessions; God this is not that much fun until you have at least 5 min into it. shoulders are numb and arms feel like leaded extensions of body. God, this is great!

20 mile bike ride on Sunday route right after the GS session. long set of hills on the 1st 10 miles, then a 10 mile rolling return. Did not feel bad after the GS session.

28 burpees today: ldid you forget???

Last day of summer as far as I can see. Sept. starts fall regardless of weather. Weather wise it any one's guess as to what going to happen, however, I will have to alter the time when I bike and exercise outside as the ambient temp. changes. I am not saying its a bad thing, you have to make some changes in regards to warm up, comfortable level and the cloths you wear. Other than that I will continue to workout outside unless the snow gets too deep.

Enjoy a great day of suffering and remember the mission is sacred.


Aug. 30



This is what it is going to look like when the hurricane hits New Orleans. Well lets see if they pay attention and leave when they are told this time. Its time to get out of dodge.

I'll put you through hell, but at the end of it all we'll be champions.
Bear Bryant
WO du jour:

warmup bands, and 2000 meters rowing.

TGU 5x16kg.

ab roller 5x10 reps

20 pullups

4 sets of the following couplet

Barbell Power snatch 80#

burpees

swing 32kg.



Aug 27th






When will the madness end?

"The years between fifty and seventy are the hardest. You are always asked to do things, and you are not yet decrepit enough to turn them down.
-TS (Thomas Stearns) Eliot



WO du jour: Rest day

warm up: 100 situps and pushups. Joint mobility and foam roller.complete stretch band session of squats, pushup, pullups, abs using heavy stretch band. No weights