No magic pill

[Phaedrus49er]

circuit x 3, ~60RI
--KB modified flag negative x 5 @ 40kg
--seated KB good morning x 5 @ 18kg
--seated KB twist x 10/side @ 12kg

KB arm bar @ 12kg
pigeon stretch



Notes:
--I wanted something very quick and simple that didn't require standing. I was struggling to stay awake all day after an epic (for me) weekend. Saturday was two parties with a lot of rum and a tequila nightcap (Kenny Chesney lyrics come to mind: "Last thing I remember, I told the bartender, 'Mix rum and whatever you have'"); Sunday was a friend's 200th beer party at Flying Saucer, so my recovery drinking day ended up being more saturated than my party day. It didn't hurt that he's become a bit of a regular, so a few of the whoamygoodgoddamncanyousaybarb ecuesauce???!!! servers either took care of the party or were a part of it off the clock, including one who challenged her boyfriend to a Guinness pitcher-chugging contest (she lost by a couple seconds). Another regular made a HYOOGE spread of traditional German and Bavarian foods, so needless to say, a good time was had by all
--I joined the 200 KB Swings Per Day thingy. Granted, I won't start until tomorrow, but I can make up 400 swings pretty easily (he says in the foggy fringes of festivities freshly forgotten).
--I finished writing my YFS2 exam today, so all that's left is a quick proofing and double-check, and that sucker will be gone this week, just a couple days before the deadline *ugh* I may have to hit up the Saucer to celebrate once my body purges the weekend. I aint as good as I once was, but I'm as good once as I ever was.

[Phaedrus49er]

high-reach/toe-touch x 5
shoulder PNF x 5/side
hip PNF x 5/side
hip flexor stretches

KB swings - each set performed at start of each minute for 15 minutes
--1-arm swing - 10 x 10/side @ 18kg
--2-arm swing - 5 x 20 @ 24kg



Notes:
--Two hundred swings for today, one hundred to make up one-quarter of what I've missed so far this month. I will be going a tad lighter and/or less intense tomorrow

[Phaedrus49er]

Oh yeah, forgot to mention this because I was so fried from the swings: I finally mailed off all my YFS2 exam materials today. At this point, I don't really care how I did, though I will say that it was a horribly-written test. Oh well, it's done.

[Phaedrus49er]

Cotter qigong x 3

circuit x 10, 60RI
--2-arm bent-over KB swing x 10 @ 12kg
--1-arm KB jerk x 3/side @ 18kg
--1-arm KB swing x 10/side @ 12kg



Notes:
--A lighter, less-intense day, but I still got in three hundred swings AFTER an after-work beer at the Saucer AFTER ditching work an hour-and-a-half early AFTER rolling into work an hour late. Good day

[stingo]

A fine place the Flying Saucer - looking forward to going there again next time the Summit rolls around.

[Phaedrus49er]

sun salutation x 3

circuit x 5, 90RI
--1-arm bent-over lateral KB swing x 10/side @ 12kg
--2-arm reverse KB swing x 10
--1-arm KB swipe x 10/side @ 12kg
--2-arm vertical KB swing x 10



Notes:
--That's another three hundred swings, albeit not traditional, but whatever. I didn't want to do just regular swings throughout this thing anyway.
--I'm toying with taking my 18kg to work tomorrow (it should fit in my backpack) so I can get my swings done throughout the day since there's no way I'm getting a workout done after work considering how long and late I'll be working. Stupid challenge.

[Phaedrus49er]

300 KB swings @ 18kg



Notes:
--Varied 1-arm and 2-arm swings throughout the day at work. It was a good day for them considering the multiple fires I had to put out today and the combination of morning coffee and Disturbed's discography. RAWR!!!