5k+

5k
Run 32:07 at relaxed pace

+
1 mile jog
High Knees
Walking Squats
25 Pullups
50 Swiss Ball Crunches
50 Swiss Ball Bridges
1000 calorie protein milkshake

Pushups / Stairs

100 Pushups
30 Flights Stairs @Ofc

Stairs

85 Flights Stairs @Home

Hell Run Prep / Working Man

Hell Run Prep - if you haven't yet done a group workout with Adrian... don't delay, these rock! 

Working Man - Mowed grass.  Dug up old, dead plants & roots - planted new, alive plants.

Hotel Room Workout

Biz Travel... need a workout!

5 min timed set - 111 Prisoner Squats
5 min timed set - 63 Pushups
5 min timed set - 71 Dips on Bench in room

Giant Bacon 1/2lb. Burger after... MMM

Pullups / Dips / Stairs

40 Pullups
40 Dips
40 Flights Stairs @Ofc

Grab Bag

50 Flights Stairs @Ofc
70 Kid Squats - Sumo Squat holding kids (35 reps per kiddo)
40 Swiss Ball Bent Knee Bridges
20 Abs Leg Lifts
10 set Countdown Burpees (55 reps) 4:11 - New Personal Best

Stairs / Pullups

70 Flights Stairs @Ofc
50 Pullups

Stairs / Crunches / Bridges

30 Flights Stairs @Ofc
100 Swiss Ball Crunches
100 Swiss Ball Bent Knee Bridges

Pushups / Stairs / Box Jumps

120 Pushups
50 Flights Stairs - Ofc
100 Box Jumps

Every Day Is Like Sunday

~1 Mile Hike at Upper Bull Creek Trail with FutureMan.   Carried him half the distance - by request - for extra load.

35 Pullups at playground w/ FM from swings' overhead bar.

Workin' Man - mowed grass; raked / picked up leafs in the yard.

Single Leg Theory:  pair of 25lb DB's - combo curl & overhead shoulder press, standing on 1 leg.
120 total reps, 60 on each leg.

Hike

~5 mile hike exploring all the elevations at St. Edwards Park off Spicewood Springs Rd.  Lots of hills.  Corazon walked with me about half the way.  Little legs get tired so I carried her the other half for some extra work output.  She's like a little mountain goat climbing up the limestone bluffs with me!

Gorgeous day.  Loving this California weather we have for a few weeks every spring and fall in TX.  GREAT for outdoors exercise.

SKATING ROXXX

I wouldn't BS you.  It does.  Orders of magnitude more than running.  Working on Endurance - pillar #3 in Adrian's 4-step SMES:  Stability/ Mobility / Endurance / Strength.  Aside:  Adrian - SMES is the perfect foundation for your burgeoning biz, the 4-step program of advancement.  SMES has stuck since you first mentioned it b/c it's accurate.

8.25 miles in 80 mins.  Around the 'hood at midnight, inline hockey blades.  Going the Distance... not going for Speed today.

Enjoying the smooth consistency of applying the Scientific Method to workouts by keeping a log.  Just b/c it's called a Workout doesn't mean it has to be Work!!

Pushups

100 Pushups

Stairs / DB's

100 Flights of Stairs - Home
(1 flight @home = 14 steps)

Single Leg Theory:  pair of 25lb DB's - combo curl & overhead shoulder press, standing on 1 leg.
100 total reps, 50 on each leg.

Stairs

40 Flights of Stairs at Office
(1 flight @office = 20 steps)

Pushups / Pullups

100 Pushups
15 Pullups

Rock Climbing / Pullups

Rock Climbing Wall - 1 hour
15 Pullups

Pushups / Golf / Skating

Thursday

80 Pushups
15 Pullups
18 holes Golf with my Dad
6 miles skating (hockey blades) - 1 hour continuous

Stairs

25 Flights of Stairs - Office on Weds

Pushups / Squats

80 Pushups
100 Prisoner Squats