Am I alone out here?

21-15-9 pullups/burpees

Completed in 9:12

Medball 300: 20 reps each of

Overhead squats

Deadlifts

R chops

L chops

Wall balls

Standing Russian twists

R big circles

L big circles

R split squats

L split squats

Clean and press

R SL RDL

L SL RDL

Situps, bounce pass off wall

V-ups, pass ball from feet to hands

DoC

Deck of Cards. Do as many reps as the number on the card. Faces = 10, Aces = 15.

Spades: overhead squats

Hearts: pushups

Clubs: burpees

Diamonds: lunges

Completed in 19:37

My draw: 3d Jc 8d 5s 8h 7d Ac 8s Jd Jh Kc Qs 7h 4d 7s As 9s 2c 9c 5d Ad 6h 3c 4c 5c 10s 4s Qh 5h 6d Js 9d 4h 3h 9h 8c 2d Ks 2s 6c 10h Ah Kh 10d 10c 7c 3s Kd Qc 6s 2h Qd

first winter pickup

went to gunswick to play the first winter pickup of the year. attendees were dusty, walt, dono, MJ, jake the jake, raph, mike jeager(sockeye player). played boot for 2.5 or 3 hours. good workout and i worked on my layouts and boxing out. it was a blast meeting past pike players and getting to play with some players from this season. i recommend that everyone come out to this starting next weekend, there are alot of great players and chances to improve.

Frenchy Mc FrenchFrench

Happy Thanksgiving

For time:

25 squats

400m run

25 pushups

400m run

25 burpees

400m run

25 squat jumps

400m run

completed in 9:22

10 reps of each, with a 3kg medicine ball:

overhead squats, russian twists, chops

deadlifts, cleans

pushups, both hands on ball

pushups, one hand on ball

overhead split squats (ball in one hand)

wall balls (squat, throw ball up 10', catch)

situps with throw/catch off the wall

Then indoor practice with the men's team in Mainz

Half Tabata Set

Burpees: 7, 8, 7, 7

Pushups: 16, 14*, 11*, 11*

Squats: 20, 21, 20, 20

Abs: 18c, 14v, 18c, 14v

no rest between exercises

* = girl pushups (knees down)

c = crunches, legs on chair

v = V-ups

Gradually getting there

3x5 L-hang pullups

2.3km in 11:30 (1.4mi at 8:13 pace)

(0.7 in 4:00, 0.9 in 5:00, 0.6 in 2:30)

Later, after a nap...

5 L-hang pullups

8 L-hang pullups

3 L-hang pullups, 2 L-hang pullups

2x10 knees to elbows

Interval Run

I used my iPod to time the intervals. I tried to remember how far I got during each interval, then used the distance measuring tool on Google Maps to measure my progress for each interval, but there only distance I'm sure about is the total.

1400m in 5:08 (Refused - New Noise)

450m in 2:59 (Ratatat - Spanish Armada)

1450m in 5:14 (Flipsyde - US History)

400m in 2:49 (Jay-Z - Sunshine, Ratatat Remix)

1450m in 5:06 (Young Buck - Stomp, Ratatat Remix)

430m in 3:11 (Jose Gonzalez - Down the Line)

1400m in 4:42 (Streetlight Manifesto - Here's to Life)

Total: 6.98km in 29:09

or 4.34mi at an average pace of 6:43