Lucking out with the weather! Trav, Rox, Glider and me. Fall Classic: 21-15-9 (Total 3 rounds) DB Push Press (21-15-9) 10 banded pistol squats or 10 DB stump step ups DB Bent Over Row (21-15-9) 10 banded pistol squats or 10 DB stump step ups KB Swings (21-15-9) 10 banded pistol squats or 10 DB stump step ups 1 min skip or Toyko Drift w Burden Carry
My first annual Remembrance Day "Murph" completed - yay!!!!! For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Beautiful morning for it! Glider joined in and impressively knocked off a 1/2 Murph. Trav did it with the "Real Murph" 20lb vest - first time I have ever easily kept up with him on a run! haha!
Cleaning up more of the left behind flagging from the Connors Runners/Krista Duchene unauthorized race in the valley over the weekend which a lot attended. Limited to no washroom capacity during covid times does not allow for an unauthorized 54K trail race - saying it less graphically this time! :) Even picked up a Duchene labelled feed bottle left on trail off Artaban. Kinda disappointing all around. HCA has gathered up over a hundred of flaggings already.
Crazy good one with Coach Mike! Lots of good prep work for Murph and then a burner 5 x DU, double KB burden carry (1 arm OH/1 arm suitcase), sprint of Tokyo Drift. Just love these mornings! Trav, me, Roxy and Glider today!