Corrugation

For time:

50 situps
50 crunch twists L
50 crunch twists R
50 back extensions
1 min 6" leg hold
50 KB juggles 25/35
50 tick tocks L 25/35
50 tick tocks R 25/35
1 min ab bridge hold
50 crunches
800m run (600 rope jumps, 800m row, 50 burpees)

Post time to comments.


Daily Extras - 2 rounds of COTM:

100 STAB crunches
100 STAB twist ext (R+L=2)
33 tick tocks R 25/35
33 tick tocks L 25/35
100 plate switches 4" plate


Workout Notes: 

  • If you are looking for a little more out of those abs today, consider switching crunches for crunches on a ball.  Don't have a ball?  Cool, just roll up a towel and place it in the small of your back.  Keep the small of your back pressed into the towel at all times as you do your crunches.
  • If you do the extras, just keep in mind, it's a LOT of TTs. Most of us will get sore from 50.

Time For A Get Together!

Next EOYC meeting is Monday, November 21. Plan on going over some thoughts on improving workout efficiency. We'll share stories of successes and failures, hold hands and sing kumbaya!

It's going to be awesome! Don't miss.

BTW, I've been doing OK with my challenge. My nutrition has been spot on. Better than usual. However, I can't say the same for my workouts. I mean, I did it today, plus some, but yesterday i scored a complete 0. Being on the road is tough, but really no excuse. I will make up for missing yesterday's workout on Saturday.

How have you been doing? Not going to lie, I wasn't even going to post about it except Brandy held my feet to the fire. Thank you Brandy. Needed you! Hope I'm there for you when you need me.

OK, buckle down. Work hard. See you all Monday! 


This is the Longfellow Club in Weyland. See all those solar panels? 

It's interesting because after all these years (22) I've never really thought to include and incorporate the health of the planet into my system. Seems like a mistake, no? 

According to the staff at this fine Massachusetts fitness club, Longfellow is the greenest in the USA! Proud of them.