ESP and a switch today (2G). All blocks were 6.5 minutes. I didn't care much for the floor exercises today. For what reason, I'm not sure. I ran, and felt decent. HR seemed a little high, not sure why. Got great sleep last night.

We lost internet connection about halfway through the class, which means no HR squiggle for me today, and it also meant no streaming music for half the class!

Tread Block 1
1 min push
1 minute base
1 minute push
1 minute base
1 minute push
1 minute base
30 second all out

((Switch to Rower/Floor))

Row 600
8 x palms to elbows
8 x sprinter sit ups

((Switch))

Tread Block 2
45 second push
45 second base
Repeat the above for 4 pushes/bases total...
30 second all out

((Switch))

Row 300
8 x clean to press
8 x Y-Raises (TRX)

((Switch))

Tread Block 3
30 second push
30 second base
Repeat the above for 6 pushes/bases total...
30 second all out

((Switch))

Row 150
8 x single arm shoulder press
8 x plank with alternating reach
8 x alternating single leg v-ups

    Monday: Rest
      Tuesday: OTF 6:30 AM
   Wednesday: Office.
     Thursday: OTF 6:30 AM
  Friday: PTO. Hairdo. Maybe OTF. Dinner plans in city.  ???? 
    Saturday: National Burpee Day. Hell No.
    Sunday: OTF 10:15 AM

    Monday: Rest
      Tuesday: OTF 6:30 AM
   Wednesday: Office. AND OFFICE OUTFIT!!!

Hopefully, someday soon, I will learn how to arrange my face in a more natural fashion whilst taking full length selfies in the bedroom mirror. I will also Windex my mirror.
      Thursday: OTF 6:30 AM
   Friday: PTO. Hairdo. Maybe OTF. Dinner plans in city.  ???? 
    Saturday: National Burpee Day. Hell No.
    Sunday: OTF 10:15 AM

Strength. Went heavier because that's the whole point of the strength days. Oooooof. I'm going to feel that tomorrow. Rode the bike instead of running. Wore my new shoes. Am back to the Asics Kayano (Kayano and I had quite a love affair back in 2011-2012). I wore them when they were in their "13-17" iteration. Now here they are at "25"! They were great today, although I didn't get to run in them. Maybe later on in the week.

2G Strength

Started on the bike. Bike/Row Switch
Block 1
1 min push

    Monday: Rest
      Tuesday: OTF 6:30 AM 
   Wednesday: Office.
      Thursday: OTF 6:30 AM
   Friday: PTO. Hairdo. Maybe OTF. Dinner plans in city.  ???? 
    Saturday: National Burpee Day. Hell No.
    Sunday: OTF 10:15 AM

OMG I figured out how to take a full length mirror selfie. Sort of. Now I need to clean up the background before taking another!

Those shoes gave me a horrible blister on the L. Like a bleeding raw spot.

    Monday: Rest
      Tuesday: OTF 6:30 AM 
   Wednesday: Office.
      Thursday: OTF 6:30 AM
   Friday: PTO. Hairdo. Maybe OTF. Dinner plans in city.  ???? 
    Saturday: National Burpee Day. Hell No.
    Sunday: OTF 10:15 AM

So yesterday was the hardest class until today. OMG. This was a 1G. There were only 7 of us in class today, on Sunday at 11:30 AM.

1G ESP

We all started on the treadmills

Block 1
1 min push
1 min base
1 min AO

Block 2
2 min push
90 sec base
1 min AO

Block 3
3 min push
1 min base
1 min AO

Block 4
1 min AO
1 min WR
1 min AO
1 min WR
45 sec AO
45 sec base
30 sec AO

Floor
Core exercises
12 x bicycles
12 x leg raises
12 x hip raises
12 x toe reaches

Block 1 - complete 1 round followed by core exercises
16 x goblet squat

Block 2 - complete 2 rounds followed by core exercises
12 x goblet squat
12 x pullovers

Block 3 - complete 3 rounds followed by core exercises
8 x goblet squat
8 x pullovers
8 x S/A hip hinge low row

    Monday: OTF Noon

    Tuesday: OTF 6:30 AM 
  Wednesday: Rest 
    Thursday: OTF 6:30 AM
  Friday: REST (First Friday with A,D and J) 
     Saturday: OTF 7:35 AM Wheaton w/Dara 
    Sunday: Maybe Bike, although it appears I've signed up for 

One of the hardest damn classes I have ever done. Ran. In Wheaton with Dara and her sister. 90 second all out + recoveries + switch to rower for the same thing. Oooooof.

3G Power

Treads:

Treads and rowers alternate; Treads: 90 run for distance, 60 WR, 90 run for distance. Match or exceed your distance. Rowers: 90 AO row, 60 recovery, 90 AO row. 1 min transition between treads to rowers. 3 tread blocks and 3 rower blocks in total. The row was a synchronized row using whoever was in the center as the "leader". Synchronized rowing was hard, but kind of fun in a different way.

Floor:

12/10/8/6 TRX jump squats, TRX Y raises. 6/5/4/3 Lunge jacks (each side), DB plank push up to row. 12/10/8/6 pop jacks, power sit-up to twist.

    Monday: OTF Noon

    Tuesday: OTF 6:30 AM 
  Wednesday: Rest 
    Thursday: OTF 6:30 AM
  Friday: REST (First Friday with A,D and J) 
     Saturday: OTF 7:35 AM Wheaton w/Dara 
    Sunday: Maybe Bike, although it appears I've signed up for 

Went out with the girls tonight to THE CLUBHOUSE "First Friday" OMG. What a meat market. Like an old folks meat market. I danced with a man who was legitimately 75 years old. There was a free buffet, though, so that was good. The women were drunk and the men were OLD. No need to return. We will keep our girls nights to Coopers Hawk. 

    Monday: OTF Noon
    Tuesday: OTF 6:30 AM 
  Wednesday: Rest 
   Thursday: OTF 6:30 AM
  Friday: REST (First Friday with A,D and J) 
     Saturday: OTF 7:35 AM Wheaton w/Dara
    Sunday: Maybe Bike, although it appears I've signed up for