TUESDAY

Here I sit, writing this post, with a massive headache.  I have taken some Aleve,  drank plenty of water, got plenty of sleep the night before and still have a headache.  I have heard of combining caffeine with certain OTC drugs to get immediate relief.  I want to hear your ideas and suggestions for quick and effective headache relief.  Since we have so many doctors here we should get some great suggestions.  Post to comments.

Airborne!

Workout of the Day
Deck O’ Cards

MONDAY

OK guys, for those of you who don’t know how this works, here ya go.  I have a deck of cards with a different workout on each card.  At the beginning of class we will draw a card and you can do that workout or opt for another one.  You get a maximum of three draws.  Once you draw another card, you can’t return to the previous one.  If you draw a third card you have to do that one.  Good luck!

Yeah, he means business.

Workout of the Day
Deck-O-Cards

SATURDAY

Tomorrow is the Warrior Dash!  Plans are still on to meet at the gym for 6:45am.  From there, we can carpool.  Please remember to bring your stuff for post race and let’s all have a good time.  The gym will still be open for the 9 and 10 o’ clock classes for those of you not doing the race.  Have a safe weekend and enjoy the parades!

Go DJ, Go DJ, GO! Go, Go, Go DJ, Go!

Workout of the Day
6- 1 Minute Rotating Plank Holds

Then

“Annie”

50-40-30-20-10
-Double-Unders
-Sit-ups

FRIDAY

This weekends race is going to be a good time.  It will be an even better time if everyone is prepared.  Running though water and mud can get very hard if you are wearing loose clothing.  Try wearing something more form fitting and bring an extra set of clothing for after the race.  To make sure your shoes are secure you can duct tape them around the toe and even around the ankle to keep mud from flooding the inside of your shoe.  Make sure your laces are tight and double tied.  I would also bring a water bottle/ jug to rinse you face and hands after.  There could be a long wait to wash off.  Bring towels and a garbage bag for your dirty clothes.  Tomorrow’s post will update you on the morning plans!  Happy Friday everyone!

Slammin’ 5:30 class

Workout of the Day
Push Press 3-3-3

Then

“Cindy”
AMRAP 20 Minutes
-5 Pull Ups
-10 Push Ups
-15 Squats

THURSDAY

Just wanted to say congrats to Scott G. for accomplishing his goal of completing “BASELINE” under 6 minutes.  He crushed it at 5 minutes flat!  Great job man!  Also congrats to Jeremy for getting his Muscle up a month early.  Jeremy, it seems you have sparked peoples interest in getting the muscle up.  Earlier today, Blake got his first one.  Great job everyone and let’s keep on keepin’ on!

Yes John…That was only the warm-up.

Workout of the Day
500 Meter Row Sprint

Then

3 Rounds for time:
“Helen”
-400 Meter Run
-21 Kettlebell Swings
-12 Pull-Ups

WEDNESDAY

This Saturday is the Warrior Dash.  Most of us are doing the 10:30 heat.  Let’s all plan to meet at the gym for no later then 6:45am if you want to car-pool.  Once we get there we can set up shop and let our nerves settle.  Make sure you have all of your registration taken care of and also your post race attire/food.  Due to Mardi Gras festivities we won’t be sticking around too long after the race but will enjoy the post race festivities.

Workout of the Day
3-3-3 Press

Then

AMRAP 7 Minutes
(95/65)
-5 Front Squats
-5 Press
-5 Back Squat