Running

Went for a 28 minute road run with occasional sprints and an exploratory run down a random road-side trail. Afterwards, I cooled down with some yard work - mowed the lawn & whacked the weeds. All before lunch.

HSPUs, Pistol Squats, Pull-ups

Warm-up:

Jumping Rope:

• 100 singles
• 30 double-unders

Active Stretching

AMRAP 20:

5 x Handstand Push-ups
10 x Pistol Squats (5/leg)

15 x Pull-ups
Total Rounds Completed: 7

5:00 Exercise Bike

Deadlifts, Squats, Push Press

Warm-up:

1 mile run @ 9mph
3 rounds of 10 x chest-to-bar pull-ups, varying grips
15 x sit-ups
Samson Stretch

WoD:

21 x Deadlifts, 185lbs
50 x Squats
21 x Push Press, 85lbs
15 x Deadlifts, 185lbs
50 x Squats
15 x Push Press, 85lbs
9 x Deadlifts, 185lbs
50 x Squats
9 x Push Press, 85lbs

25 x Double-unders

some random core work with K2Es, L-sits, and Front Lever attempts

Swimming, Push-ups & TOs

5 rounds of:

Swim 60m, crawl stroke
25 x Push-ups

5 rounds of:

Swim 30m, back stroke
5 x TOs

Table Tennis

For the first time in a while, I snuck out for some table tennis. I was definitely a bit rusty, but it was fun to get out and smack a ball around again.

AO Fox Golf Classic

As a member of the Golf Committee, I got to spend the day helping out at the Oneonta Country Club for the 12th Annual A.O. Fox Golf Classic tournament and fund raiser. I spent most of the morning helping out with set-up and various menial tasks, but got to fill in as a substitute golfer in the afternoon. Can't beat a free round of golf on a beautiful day, especially a Monday!

As it was only my second time golfing, let's just say I'm glad it was a Captain n Crew format. I can't drive worth a damn, but medium range shots weren't too bad, and putting was almost half-way decent. By the end of 18 holes, I almost felt like I knew what I was doing.

Hiking

Mary Ellen, Jamie and I visited Franklin Mountain to hike around the Delaware-Otsego Audubon Society Bird Sanctuary. We hiked around for about 1.5-2 hours enjoying the awesome view and fantastic weather.

Weight Sled, K2Es, DB Swings, & HSPUs

Warm-up:

Abbreviated Active Stretching

Weight Sled Sprints:

2 x 30 yards @ 45lbs

2 x 30 yards @ 90lbs

6 x 30 yards @ 135lbs

5 Rounds of:

1:00 AMRAP K2Es

1:00 AMRAP Dumbbell Swings

1:00 AMRAP HSPUs

1:00 Rest

Totals:

1: 22,25,15

2: 16, 23, 11

3: 15, 21, 11

4: 16, 23, 12

5: 19, 29, 17

Weight Sled Sprints:

10 x 30 yards @ 90lbs

Ring Pull-ups & Burpees

Warm-up:

1 mile run @ 9mph

Active Stretching

Ring Pull-ups and Burpee Ladder:

25 x Ring Pull-ups

5 x Burpees

20 x Ring Pull-ups

10 x Burpees

15 x Ring Pull-ups

15 x Burpees

10 x Ring Pull-ups

20 x Burpees

5 x Ring Pull-ups

25 x Burpees

7:00 Exercise Bike

New River Gorge Rafting

Rafted 15 miles of the lower New River Gorge hitting a few Class V rapids along the way.