Safe Ride, Bloodshot, Romeo, Cyclone, Black Flag, Wentworth, Folsom, Stella, Golden Pike




  • SSH x20 IC
  • Goofballs x15 IC
  • Copperhead Squats x15 IC
  • Imperial Walkers x15 IC
  • Plank Jacks x15 IC


Ran a lap of stairs, checked on if there were any stray Pax at the normal site (there were none) before starting the the Thang.


  • Legs
    • Alt Lunges x10
    • Kettle Bell Swings x10
    • Lunge left, Lunge right, KB Swing x10
  • Chest + Core
    • Merkin rows x10
    • Plank Jacks x10
    • Merkin Row Jacks (Huffy 10-speeds) x10
  • Arms
    • Deadlifts x10
    • Overhead press x10
    • Deadlifts into OH Press x10 (Heavy pants)
  • The Fitness Video
    • Lunges x10 each leg
    • Hammer Curls x10
    • Lunge with Hammer Curls x10 each leg
  • Core (on your 6)
    • Big Boys (with weights) x10
    • Dumbell punches x10
    • Big Boys with DB Punches at top x10
  • Curls (for Folsom)
    • Bottom to 90 degrees  x10
    • 90 degrees to Top x10
    • Full Curls x10

Ran a lap of stairs after all sets were completed. Went through this twice before calling Omaha.


  • Flutter Kicks x20
  • Box Cutters x20
  • WWI Situps x10
  • American Hammers (RS)


I didn’t have anything personal to share this morning, so I highjacked something Vandely has done in the past, and looked up this day in history.

On this day, 77 years ago, US Marines raised the flag on Iwo Jima after a brutal battle during WWII. This event was captured in an iconic picture you’re probably familiar with.

I knew the photo, but I didn’t know much about the battle. Here are some facts I found interesting:

  • Iwo Jima is 2 miles wide, 4 miles long (8 square miles)
  • Approx 70,000 Marines and 18,000 Japanese took part in a 36-day battle
  • Nearly 7,000 Marines were killed, another 20,000 injured
  • 216 Japanese soldiers were taken prisoner, the rest were killed in action

I was surprised and saddened by the amount of life lost on such a small island. With the current events happening around Ukraine, I am hopeful that the situation can be resolved peacefully. War is a terrible and tragic event.


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