Felix the Cat

Airdyne warmup 45 minutes -   514 Calories

Felix the Cat

6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar
With a weight vest (20/14 lb)

26:01

Demetrious

Airdyne - Warm Up - 36 minutes - 18k

6 Sets -

2 Hang Power Clean + Power Clean + Front Squats + S2OH

Bar - 95lb, 115lbs, 135lbs, 145lbs, 155lbs, 165lbs

"Demetrious"

20--16-12-8-4

Bench Press

Row Cal

13:42

The Quad Hike.

Quick trip to Maine last night to drop some art work off at the house so we didnt damage it trying to load all of our gear into the car.   The drive went very fast - Spoke with Eric K and then my Bob and Robin and I was there.   Place is coming together.  I tossed and turned all night so when I got up around 5am and got the new Sonos gear up and running as well as the TV.  The Painters showed up super early  which was great as there is still a lot of painting still left to do.   

Got out on the trails and did Bald, Parkman, Gilmour, and Sargent via Cedar Swamp trail and the Grandgent back down.

Back at Blue Hills for Intervals

Headed back over to Blue Hills to tackle the Ski Hill for some more intervals.   I was joined by my buddy

Jeff A who is a very good runner so I was a little scared.    The only advantage I had is that he had never run it before.   I am always amazed at the folks who are tackling this hill.  They arent the fittest in the world so that thing must be an absolute bear.  Its not easy even walking when you are fit.   The goal today was 4 full circuits followed by an up and down.  

Jeff spotted Katrina Davidsdottir at one point - how he could even see during this run was amazing too me.    We ended up crossing paths with her a number of times and she gave us encouragement every time.  Keep it going guys.....  Nice to see one of the World's fittest athletes caring enough about a couple of old guys to give us a shout out.  

I felt better than last time but I have to say that last full loop was tough.   PR'd the hill down to 4:10 and all of my laps were faster than last week.

Easy AIrdyne plus Upper Body & AB Work

AD Warm-Up - 40 minutes - 403 calories - 20.4 km.

 3 total rounds
. 1️⃣ INCLINE BENCH DB ROWS 💥 12 reps
2️⃣ POWER BICYCLES (wait until the end 😍😂) 💥 10 reps each way
3️⃣ DIPS💥 10 reps
4️⃣. PULL-UPS 💥 10 reps
5️⃣ DRAGON FLAGS 💥 1- Reps
6️⃣ SPIDER DB CURLS (hammer grip) 💥 12 reps
7️⃣ REST 💥 1 minute .

Go for Run Wod

Airdyne Warm-Up -5 Minute 41 calorie - 2.4K

Go for a Run Wod
Run 10 minutes
50 Air Squats
40 Bicycle Crunches
30 Curtsey Lunges
25 Pushups
10 Burpee Pull-ups

Run 8 minutes
40 Air Squats
30 Bicycle Crunches
20 Curtsey Lunges
15 Pushups
5 Burpee Pull-ups

Run 6 minutes
30 Air Squats
20 Bicycle Crunches
10 Curtsey Lunges
10 Pushups
5 Burpee Pull-ups

Lap 1 - 1.27 miles  - 2.04 Km
Lap 2 - .77 miles 1.23 Km
Lap 3 .6 miles - .97km

10 Minute Core

10 Minute AD - 71cal 4.5K

Rowing & AlexisBodywork Wod

Airdyne - 16:30 Minutes - 200 Cal - 9.2k

Row 1 min  rest 1 minute

Row 1 min  rest 50 seconds

Row 1 min  rest 40 seconds

Row 1 min  rest 30 seconds

Row 1 min rest 20 seconds

Row 1 min rest 10 seconds

Row 1 min rest 20 seconds

Row 1 min rest 30 seconds

Row 1 min rest 40 seconds

Row 1 min rest 50 seconds

Row 1 min rest 1 minute

15 min amrap

15 Plate ground to overhead
15 Pushups
15 Cal Airdyne
15 sit-ups

4 rounds plus 32 reps