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100121– Espresso II — Time to Wake Up!

Welcome back my friends to the show that never ends…..We’re so glad you could attend come inside, come inside. — Emerson, Lake, and Palmer

Espresso II

Ten rounds for time:

  • 10 Squats
  • 10 Walking Lunges x 2 kb / 1 bb @ 45#/ mb @ 20#
  • 10 Knees to elbows / reverse crunches
  • 10 Renegade rows x 2 kb / db / bw


Lupe          96 min./rx   (oh the pain) trooper, did not want to quit.  No matter what.

Ayanna      64 min./ box rr (the agony) five rounds.

Larry          69:06 / (man oh man) sick and still completed it

Juanita       98:57 / (centered, not centered)

Phil             43:11 / rx  – a BEAST

GMaj           48:26 / rx  – A Super!

Wendy        26:51 / floor / 5 rounds

Trey            83:49  a Trooper


Mark’s Daily Apple has a great recipe sent in by a reader.  It’s Trail Mix!  Yes, not your ordinary Salty, Sugary mix either.  This recipe let’s you be in control of the contents that you will enjoy without you thrashing your Nutrition in the process.  Recipe.

Oh the power of veggies, nuts, seeds, fruit and MEAT.  Yes, Meat.  If you’ve had a chance to read, or heard of the “Vegetarian Myth” you’re in the know.  Those of you that are Vegetarian, quazi-Veg or leaning towards it I want for you to read the review over at Mark’s Daily Apple or Dr. Eade’s Blog

4 Responses

  1. caveman

    who’s up for a little concept 2 fishing tournament? concept 2 style…say $5.00 per entry. lets get it on! fishing gear required

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