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great movie! and definitely a tough challenge!

skide godt, egon!! (jeg har intet at sige og bare godt kan lide din Av!)

4 okt 2200m row (morning) "A" + band WoD walk the dunes with the dog

1. okt "B" + Rowing WoD 2 okt -- LISS with the dog!! 3 okt -- LISS

Workout "A" reverse hypers and reverse flutter kicks (x5) + Rowing set (500m repeats x6, EZ pace) + pullup / swimband / blue band (x5)

Mon -- mobility work Tue: "B" + hip thrusts set + Rowing WoD 5 Rds, 3 min send off Row 1:30 1 Pullup 10 swim bands 5 plate raises

Sat: 3.5 miles Sun "A" + 2.5 miles

Mon: 40 min LISS Tues: "B" + 40 min LISS Wed: "A" + 45 min LISS Thu: "B" Fri: 40 min LISS

First week with weights, first week post move (still unpacking!) "A" 21-15-9 PVC pipe squats + mobility 25 pushups 50 situps TBDL EMOM(10)x10 hang clean and press EMOM(5)x10 Pull ups EMOM(10)x AMRAP band pulls stretching "B" 21-15-9 PVC pipe squats+ mobility 4x16 lunges 25 pushups 50 situps...

August was a decent month -- finished up the two massive things for work (yay!) and also maximized workout days per the plan, movement back towards calisthenics and BW work with some running mixed in Now, sept, packing for the move, but the rogue orders have come through and will be delivered...

the absolute insane work schedule! things have been going really well, work wise. running as possible; calisthenics as possible; longer walks as possible weight is virtually unchanged (ca 87kg) in this time, which is a happy surprise rogue will be delivering in mid september it looks like...

jogging through end of June July is jogging (ca 3.6 miles) and calisthenics Mid july to mid august will also be insanely busy, work wise, yay! but not sure what this means for the workouts. Will adjust as necessary.

IKR! Best my internetz skills could say was that it's one less than a 26K and one more than a 24K. :)<Moves>

8-22 juni continuing with the jogging, taking Sisi every morning; pushups and situps before the jog afternoon calisthenics, db work, and bands about to get crazy again with work

26 mai -- lighter calisthenics 27-05 jun focus more on jogging (1. june, doggie daycare is open, jog Sisi there every morning (4 mi round trip) 06 Jun: Organspendelauf -- 5,2 k, plus 10 rounds calisthenics circuit 07 jun: 100 air squats + 100 knee raises to prime, then: 4.34 miles with Sisi...

25 mai "Murph" no weight vest strict, dead-hang pullups partitioned in 20 rounds of 15 squats, 10 pushups, 5 pull-ups after five rounds, broken into 2/2/1, then 2/1/1/1, then singles, but all from a dead hang only let go of bar after return to dead hang each run was about 10 minutes...

crossed 15000 squats, 10000 pushups threshold MURPH tomorrow

still sticking with it -- BW circuits with DB and KB work

still being adherent with the workouts only had to adjust one day due to crazy work day! today: 100 pushups, situps, squats, lunges then: 4.2k run then: 40,30,20,10 of (pushups, situps, squats, lunges)

April update still adherent to current block; having lots of fun, and able (thus far) to manage the workouts + insane work schedule! (WAH, of course) today is the Organspendelauf (https://www.organspendelauf.de/files/organspendelauf/downloads/Organspendelauf_Schild_A4_1.pdf) will be doing that...