Archive for May, 2020

Fit for Friday or Just CrossFit?

May 29, 2020

Ok, I don’t think I’m fit for Friday. I’m exhausted from this week. My body hurts and I’m just tired. But, I’m bringing a guest today!! Yep, Victoria came home last night to surprise Grace for her graduation. It was lots of fun!

So, who will be there to say hello to Victoria? Jeff, Lacey, Nikki and her guest Holly, and me.

General Warm-Up
Plate Hop Sequence
In and outs
alternating feet side hops
alternating feet forward hops
single leg forward hops
both feet side hopes
plank hand walk

2 rounds
10 lateral lunges walk steps
10 squat therapy reps
0:45 glute bridge march
0:45 squat with hand reaches

Skill and Build Up
Squat Prep
20 front rack “in and outs” (used swiffer mop for prep work)
10 front squats
10 king squats
10 back squats

Toes to bar progression (V-ups, tuck-ups)
10 kip swings
5 knees to elbows
5 knees to elbows + kick + fast return

Build Up and Prep (used db)
5 front squats (10 lb db set)
5 toes to bar (v-ups)
5 back squats (10 lb db set front squats)
5 sit ups (with ab mat feet under couch)

Conditioning (did the workout below with dumbbell set)
For Time
21 – 15 – 9
front squat
toes to bar

Immediately into
back squat

With Dumbbells
5 rounds for time
10 dumbbell front squats (10 with 10 lb db sets)
10 toes to bar or 15 v-ups (10 v-ups)
10 dumbbell front squats (10 with 10 lb db sets)
20 sit-ups (with ab mat and feet under couch – 10, 8, 8, 8, 5)


Surprise Ending to another Quarantine Day

May 28, 2020

It’s been a few days since I’ve been able to post anything. Life has all of a sudden become a little busier! Lots of fun.


Thursday was just another quarantine day – work, home, walk, dinner (thank you Olivia for the million dollar spaghetti), and then a decision for an evening walk to Stocks Park.




Oh, and how could I forget…I brought home Gracie’s sign that had been on Academy Lane with those of her classmates. She and I placed it out front of our house for all to see. I’m still so sad for this Senior class and all the things they are missing. Still trying to do what we can to make them feel special.

While we were eating dinner, the kids and I decided we would go for a walk to Stocks Park. However, Noah said he had some stuff to finish before he could go anywhere. He will be finished with his last exam tomorrow so a few final study items tonight I guess.

Finally, around 9:00 we decided we better hurry up and get ready to go if we were going to walk to the park and take an photos. It was already starting to get dark. So everyone got around and we were finally on our way around 9:15 p.m.

As we approached the park, Grace decided she had to use the restroom. So, we headed to the port-a-johns in the middle of the park. Little did she know someone was in the park waiting for her! PERFECT she had to use the port-a-pots! Someone came running from the back of the park and stood behind the port-a-pot. When Grace came out, I told her, Noah, and Olivia to hurry up and go back over to the bench by the pond so I could still get some pictures before it was completely dark. They hurried over, got on the bench, put their arms around each other – I turned on my video… (it’s a little dark, but you can still see it.)

SURPRISE!! Victoria had come home for graduation weekend!! Ok, so we aren’t really having graduation but we thought it would be fun for her to come home for a few days and we will try to make the weekend special.

So much fun! Now we’ll see how tomorrow goes when we surprise Grandma!

Oh…total miles walked today…4.2




CrossFit Thursday

May 28, 2020

Ok, I typed this in and now I’m thinking it looks a bit difficult. First of all, this 50 year old cannot do 50 sit ups (I think I can barely do 8). Wonder if I will get a scale for these sit-ups? And, what do they mean by a burpee box jump over? That sounds like a recipe for total disaster! This fat, 50 year old, trying to do a burpee and jump over a box??? Right…I don’t think I’ll be doing that….there surely is a scale for that???

So, who will get to laugh at my attempts at these burpee box jump overs? Bob, Dave, Jeff, Heather, and me.

General Warm-Up
3:00 row, bike, run, or jump rope easy (bike)

2 Rounds
0:30 wall press stretch
0:30/0:30 side plank with rotation
5/5 Turkish get-up (increase load on second round) (3/3 no weight)
5/5 windmill

Skill and Build Up
Single Arm Dumbbell Snatch Progression (10 lb db)
3/3 deadlift
3/3/ deadlift + shrug (straight arm)
3/3 muscle snatch
3/3/ overhead drops
6 dumbbell snatch, alternate arms each rep

Build up
8 sit-ups
8 dumbbell snatches
4 burpee box jump overs (low height) (box step ups)

For time (18:00)
2 rounds

50 sit-ups (20, 20 ab mat sit ups with feet under couch)
40 dumbbell snatches (10 lb db)
30 burpee box jump overs (20, 20 with 12″ box step up)

Accessory Work
2 sets
100ft/100ft single arm kettlebell overhead walk (50 ft with 10 lb overhead, 50 ft with 10 lb at shoulder)

Ok, what the heck kind of work out was that?? Turkish get-up?? Think those should be called something like, “50 yr old, fat lady try-to-get-up”. These were totally only an attempt. Not sure if much of it was actually correct but Matt was very patient and would tell me step by step so I could try to get it. If that was not enough, they then throw in this burpee box jump overs. What the heck?? Burpees by themselves are hard enough so what in the world. Ok, those were terrible and again they think a 50 year old, fat lady can  do a burpee and then jump over a box? They are nuts, I can attempt a burpee (I’m not even sure that those were correct today.) and then I can step up on the box and step off.

Sweat factor today – my shirt could probably be wrung out! This was very tough today.

Have a good day everyone.



Middle of the Week – CrossFit

May 27, 2020

Having a holiday at the beginning of the week sure throws a person off. I guess it is already the middle of the week – Wednesday.

Who will be up this morning working out with me? Bob, Dave, and me.

General Warm-Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg, single under
0:20 side to side (I actually did some of these!)
0:20 forward and backs
0:20 in and outs
0:20 double under (I think I can almost do one.)
0:20 double under

Ok, this will be interesting. The last jump rope warm-up and I did not get along very well. My feet and brain could not work together to figure out how we were supposed to really do these variations of jumping rope. Ok, reminder to self – “you are 50 and fat, so really…you may never be able to do these things.” I guess never is a strong word, so I guess I should say maybe someday…

So, actually today I felt like I accomplished something with that jump rope. I ACTUALLY did some of the side to side – like real, not just one and quit and try again, it was actually a number of them in a row! I guess I’ll get this yet.

2 rounds
5 inchworms +updog to down dog
10 boot strappers
0:30/0:30 spiderman stretch

Skill and Build Up
Push Jerk Progression (3 step) (PVC pipe)
5 jump and land
5 jerk ballad from head level
5 push jerks

Build Up
review the dumbbell Bulgarian split squat (toes on couch or chair, then squat one leg holding dumbbells)
3-5 push jerks increasing load (tried 2 with 15lb set but I didn’t think I could do 10 in a row for the workout)

Workout #1
Every 4:00 for 12:00 (3 sets)
6 push jerks (10 push jerks with 10 lb db set)
80 double unders (1:00 attempts)

Workout #2
Keep the clock running from part 1
When the clock hits 15:00 perform

Every 4:00 for 12:00 (3 sets)
8/8 dumbbell Bulgarian split squats (10 lb db set)
15cal/12 cal row or bike (0:45-0:55 8.8-9.2 cal bike)

Cool Down
2 rounds not for time
10/10 quadruped rotations, slow
0:45/0:45 spiderman stretch

All hot and sweaty, shirt soaking wet so I guess that means it was a good workout!

Have a nice day to all!


Final School Exchange Day & Senior Night

May 26, 2020

Today was the final exchange of student items with families. It was a hot and busy day! Collecting homework and textbooks, what a job! Didn’t quite get everything sorted but will finish it in the morning. I have to say though, we have some great families! I appreciate your thoughtfulness. I miss all of your children!

Didn’t get home from work until almost 6:00 p.m. I was definitely tired and my legs were sore. On my feet carrying in textbooks and sorting the books made for a long day. But hey, at least I do CrossFit…I could handle those large piles of textbooks!

Olivia made the dinner (parmesan chicken over angel hair pasta) so it was ready when I got home. My mom came down and ate with us. We then sat and watched the Hillsdale Academy Senior Night Class of 2020 on Facebook Live. It was really nice but I am sorry I am not a fan of a virtual event that we should have been able to do live. I cried throughout the event – cried because these kids are special and I’m going to miss them, cried because I’m proud of these kids…especially mine, cried because we should not have to be doing this event like this, cried because these kids have had to miss out on so much this year, cried because I know this special group of kids is going to do some really great things in life and I can’t wait to see that! I am just a very emotional Senior mom right now wanting my child to have what her siblings had but at the same time trying to hold it together to be the tough mom and making sure she knows that she is going to be stronger because of all she has to deal with now. I guess that sort-of means I will be stronger too??

No extra walk for me tonight. Between Senior Night and my legs just being sore, I figured I had done enough. Total miles walked today…5.9 miles. (No wonder my legs hurt. Guess I better go take some ibuprofen and go to bed so I can get up early for CrossFit.)

Good Night All.

CrossFit Tuesday

May 26, 2020

Can’t believe it’s Tuesday…the long weekend was good, but I didn’t do any type of CrossFit yesterday so I’ll probably REALLY hurt today!

Wonder who will be there…Bob, Dave, Karri, Heather, and me.

General Warm-Up
3:00 row, bike, run or jump rope

CHAN Warm Up
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1) (2)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Hang Power Clean Progression
*with empty barbell or dumbbells light

5 hinge and jump (10 lb set)
5 hinge, jump and shrug (10 lb set)
5 hing, jump, shrug, and receive in the front rack (10 lb set)

Build Up
3 sets of
3 hang power cleans (10 lb, 15 lb, 15 lb)

5 rounds NOT for time
10 hang power cleans, moderate to heavy (15 lb db set)
50ft/50ft single arm kettlebell front rack walk (15 lb db)
20 v-ups or tuck ups
30 banded good mornings

Felt like the 15 lb dumbbells are starting to get easier to use. So I will try them more often. I still am not sure I could do very many push presses with them but I guess one of these days, we’ll see.

Have a good day everyone. Off to shower and then to school for our final drop-off/pick-up of the year. So hard to believe school is about over and we are missing all the fun end-of-the-year events.

Guess I’ll save my school sadness for a later post.



Another Weekend….Quarantined

May 25, 2020

What a busy, long weekend it turned out to be. The weather was finally really beautiful!

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Got up on Saturday and spent time chatting with Rowan. It’s always fun the way we take pictures of each other and all the filters she finds to play around with. Always a fun way to start the day.

Today, Grace and I worked on things while enjoying the deck. We took some boxes of “stuff” outside for Grace to sort through to locate certificates and school photos. I worked on finishing up Brendan’s facebook page. Brendan is running for Hillsdale County District Judge so Victoria and I are working on social media, website, etc.

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Victoria called so I decided to go for my walk so we could talk without others listening to us 🙂 I ended up walking up West Street to where the bike trail starts on the left. I don’t recall ever really going that way before. It crosses Fayette and then it goes down to the cemetery and behind the recycle place. It was actually a really nice walk. Total miles for this walk 2.83.

I finished up Brendan’s facebook page and published it. It was fun to watch the numbers of people the page was reaching. It was also fun to watch how many people each individual post was reaching.



After we finally ate dinner, the kids and I went for a brief walk.

Total miles for Saturday…4.8.



Sunday I walked about a mile (forgot to turn on my app) while talking to my sister. Then I sat on the deck enjoying the beautiful sun and relaxing atmosphere of my deck. Finally, Grace, Olivia, and I fixed three of the deck chairs. They needed extra webbing added to them. We did a great job on them and they turned out good!

We then got ready to go to a graduation party. It was so nice going to the party. People were very mindful of one another but we definitely did hug people. It was SO GOOD to see people!! It was especially great to see the kids and how happy they were being with one another. It was really great! Total of 2.6 miles walked today.



Monday, Memorial Day. Got up, walked 1.51 miles and then talked to Rowan. Wow, the filter she used today, I’ve never seen anyone be a toaster before…


Moved the houseplants out to the deck for the summer. I will have to take photo tomorrow so you can see it. It looks so cool out there in the summer. Then we got around and left to meet family at the lake. So much fun to see everyone and enjoy the outdoors and each others company. The kids had a lot of fun.


Stayed out there most of the day, came home so the girls could change clothes. Then we ran to Litchfield to the cemetery and to stop and see the new trampoline at Rowan’s house.

A long busy day but it was so nice to be with people. Hope everyone has a great week.

Almost forgot…total walking miles today…3.5.

Friday Fun

May 22, 2020


A busy Friday…since I was the first one up, I got to take Oliver for a walk. We walked around the block only 0.70 miles but it was good. I think it took forever to do because dogs think they have to stop at every tree! What the heck? He doesn’t really go that much!

We are helping Brendan with his campaign for District Judge so printed off the button logos, went to the chiropractor, stopped at Walmart, and ended up at Grandma’s house in Litchfield. She has had no clue about Victoria coming home.

Oh, I have to back up and say that Rowan really wanted to know how Grandma was going to react about Victoria being home. So, I told her to take something to Grandma’s house and pretend like she needed to show it to her and stay and visit for a little while as we would be there shortly. So, off she went to Grandma’s house.

We got there and I went in to see where she was in the house. Rowan and she were in the family room, she was talking, and wrapping some gifts. She noticed I was there and I told her we had to run to Litchfield to drop some stuff off at Brendan’s so we thought we’d stop and say hi. Grace came in and started talking to her. Then Oliver came in and was all over the family room, even tried jumping on Rowan on the couch! Grandma never saw a thing. Victoria and Olivia came in and stood behind the couch! It was great! I recorded it…

So much fun! We stayed for a little bit and visited and then we stopped at Brendan’s house. Talked to them for a few minutes and then Brendan, Victoria, and I ran out to the Galloway’s house so Victoria could meet Sara since they have been communicating quite a bit on campaign items.

We finally headed home. We were all exhausted, ate a very late lunch, listened to the Governor (say a lot of nothing), and then we took naps.

The girls then got up and made dinner – Olivia grilled chicken, Grace and Victoria cut up vegetables for grilled veggies. It was all very good.



Decided we should have dessert so off for a walk to the ice cream store. Such a nice evening for a walk.

Oliver was a bit confused when Noah went up a tree! He stood there for awhile trying to figure out where he went!

Finally made it to the ice cream store…

Oliver likes ice cream as much as everyone else 🙂

We walked home and watched TV for a little bit. Oliver was tired so he took a nap and the girls worked on making buttons for Uncle Brendan.

Fun and busy day…walked 3.7 miles today.


Just Another Friday

May 22, 2020

What a way to start the day…Mrs. Brown (the Kindergarten teacher) put together a video for her students about the year. In the video she inserted video clips of each student at home saying what they miss about school, telling their friends they miss them and will see them next year. It totally made me cry. I had tears just streaming down my face.
Why, you ask? Well, besides the fact that I am a mother and cry over everything, I am also so extremely emotional these days due to the situation in which we are forced to live, missing all of the students at Hillsdale Academy, and seeing the photos within this video thinking about each and every student that is in this building all year and their personalities and how they contribute to our Academy family, it’s just sad. Great job Mrs. Brown. I’m sure your families will enjoy it! Now to stop crying and get on with work.

Have to say one of the fun things today….receiving a few photos of pancake breakfasts at home as well as happy to be done with school!

Got a number of things done and then decided to head out early. Hopeful that I can go home and get a few things accomplished – like do things for Grace’s graduation (create an announcement, locate certificates/awards, sort photos, etc.).

Went home finished a couple of things for work. Then I took a nap, I was exhausted. I thought I would sleep for like 15 minutes but I ended up sleeping almost 2 hours! What! Now I have gotten nothing done.


Helped Olivia mix up the pizza dough and then I went for a walk while talking with my friend Lisa. She is always great to talk to as we can always totally just be ourselves. Got home from my 1.97 mile walk and sat on the deck for a few minutes. Saw my neighbor at her backdoor and went and talked for a couple of minutes until the girls came to tell me it was time for dinner.

Went and ate dinner, took some leftovers back over to the neighbor and stayed and visited for awhile. We hadn’t been there in at least 6 weeks. It was nice to try to get back to a normal of some kind.  While we were there, Rowan called a number of times. So, when we got home, I called her back. She just wanted to talk a little. Then, I asked if her mom was there and I talked to Torrie for a bit. As we were talking, she told me the Governor had just extended the stay at home until June 12. What??!!!! This is beyond ridiculous. As I said yesterday, I am so totally confused. We can open up all these other things but stay home. We can gather with no more than 10 people but stay home. Isn’t it time to get the economy going, have those at higher risk stay home and if they choose not to that is now their choice, try to move on with life but have people use some common sense?

I am so sad and depressed I feel like I am just holding back so much. I feel like I want to dig a hole, crawl in it and just cry. I know the risks but at this point, I need some freedom. I don’t even feel like I live in America any more – no freedom to assemble, no freedom of religion, living in a state controlled by one person (our whole checks and balances system is gone), people are afraid of each other, people are afraid to live, people are locked up in nursing homes and not being able to have their loved ones with them, what has happened to our society?

Now I am sad and depressed for my daughter, Grace. How in the world will she ever graduate? How will we really be able to ever celebrate her accomplishments? I’m no longer holding out hope of any type of in-person graduation. I think I have just resigned myself to the fact that she will be handed her diploma in some bizarre fashion and it will be meaningless. No real ceremony to say how proud we are of these kids, what a great job they have done, to let others share in that celebration. I guess perhaps a drive-by and grab your diploma, wow, that’s special.

I guess this is more than enough. And, yes, I know, there are plenty of people who have negative thoughts about all I have just said, but as I have said in my disclaimer, be respectful, you don’t have to agree with me, but these are MY thoughts and feelings – not yours!

Have a good evening and hope everyone can find some way to celebrate Memorial Day. Oh wait, I’m pretty sure the great Governor said… “in the coming days I will let Michiganders know how they can celebrate Memorial Day.”

Wow, I can hardly wait…



CrossFit Friday

May 22, 2020

How did we get to Friday so quickly? The weeks really are going by fast. So maybe one of these days we’ll be lucky and get to go back to the gym.
Nice to see Dave and Lacey this morning.

General Warm-Up

5:00 bike or row (bike)
*top of each minute perform a 0:10 hard

2 rounds
0:45 plank walk-ups (could only do like 2 walk-ups so just held the plank)
0:30 wall press stretch
3 wall walks (5 inchworms)

Skill and Build-Up
Dumbbell Push Press Progression (10 lb set)
5 dip and hold
5 dip and drive slow
5 dip and drive fast
5 dumbbell push presses

Build Up
2 rounds (10 lb set)
5 dumbbell push presses
0:20 bike or row

For time   21:28
21 – 15 – 9
dumbbell push press (10 lb)
air bike calories (bike)

5:00 rest

9 – 15 – 21
air bike calories
dumbbell push press

I could definitely tell it is Friday. Using dumbbells was hard. I thought I could do 15 lb set for this workout but I could barely lift those. The 10 lb set was difficult enough. Especially when doing 21 dumbbell push presses by 19 I wasn’t sure I would be able to push the last 2 especially with my left arm. That arm is amazingly weaker than the right arm and by Friday it really does not want to lift weights.

I need to try to do a few lifts over the weekend or something. We’ll see…

Have a great weekend everyone!


Another Day (#67) in Quarantine

May 21, 2020

At work this morning and it was a bit depressing. I put the Senior diplomas into the diploma covers. Makes me sad to think about we don’t really know when Grace will get her diploma. Heard the Governor will be speaking at 10:00 a.m. makes me feel really anxious. What will she do now? Make us stay home until June 15??

Listening to the Governor this morning is just always so weird. She is opening up hospitals, car dealers (by appointment), retail (by appointment no more than 10 people in a store at a time), vet offices (her dog really needs a hair cut) (REALLY, I NEED A HAIRCUT – do I need to go to an animal office to have it done??), gatherings of 10 or less takes affect immediately.

Also, what does she mean by opening these things up but then says, Short-term temporary extension of the stay-at-home order will likely be necessary, you will hear more in about this in the coming days.

What about, in the coming days, I will tell Michiganders about what they can do to celebrate Memorial Day.

First of all, do you realize Memorial Day is Monday and this is Thursday and people usually leave on Friday afternoons to celebrate their weekends. What coming day is she talking about?

I’m sorry but listening to her just gets me more and more confused. Help me here…

We have always been able to go to Walmart (100s of people in a day) but we can’t go to a mom and pop shop that is lucky to see even 10 people in a day?

Retail by appointment? How does this work? Anytime I want to go to a shop I have to call them and tell them I’m coming? What if I’m not sure what time I will get there? 

We can go outside for recreation (boating, golfing, etc.) but stay home.

We can now go buy a new car. But people are not working and they are making more money than when they were working so we are able to use the government money to get a new car?

We can get a new car but we can’t get a driver’s license?

I am so absolutely confused…how can we do all of these things but yet we are still under a stay-at-home order? How do I shop, buy a car, get vet services, etc. if I’m at home? All of this is totally screwing with ones thinking capability – how do you decipher all of this???

How is it legal for one person to make all of these decisions? No legislature to approve anything because we are in a pandemic.

Now that we can gather in groups of ten or less, perhaps we will now be able to resume our 2020-2021 admissions? Hopeful that by June 1st we can get the rest of our prospective students in to take the necessary assessments. Enrollment is looking positive for next year.

Finalized end of year certificates since there is no Moving Up Ceremony. Again, I have to say that it is so sad to miss all the fun end of the school year events.

Finally heading home for the day.  Wonder if I will have to do school tonight? I’m kind of tired so I hope not…

Arrived home and talked to Grace and Olivia for a few minutes. Olivia and I ran to the store I had forgotten to pick up Pat’s medicine. We went in and bought a few things. Came out and ran into Mrs. Budd – I was sure to tell her there was more than 10 people in there – 39 to be exact. But hey what does that even matter? Any number of people could be together at the store before now but today you can no gather with no more than 10. Ok again, doesn’t make sense??

Before I could get to the car, I ran into an old friend, Liz. Her father just recently passed away and went right over to see her. I asked if I could hug her and she said, “Sure!” We hugged in the parking lot (I am sure people thought we were crazy not following social distancing.) but I am sorry. I know exactly what she is going through losing a parent. We talked for quite awhile and then another hug good-bye. It was so great to see her!!


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Got home and then headed off for a walk while Grace was making dinner. Talked to my mom on the phone as I walked 1.56 miles. Got home dinner was ready (spaghetti) and then during dinner we decided we were going for a walk after we were done.

I asked if the kids wanted to go back to the park. I thought after the stress and sadness of the day it might be fun to just go play at the park. Noah said he had time for that and the girls were game so off we went once dinner was cleaned up.

We had fun taking photos, kids climbing trees and just wandering all over the park.

So much fun climbing trees, and just having fun. Walked back home and as soon as I arrived had a phone call from Rowan. We talked only for a few minutes because she had to go to bed. We had just enough time to take a few photos and have fun together.

Worked on a few projects and then heading to bed. Hope everyone had a nice day.

Total walking miles for today was 5.4.





CrossFit from the Home Gym

May 21, 2020

Another day of CrossFit from home instead of the gym. Will gyms ever open for us to go to? What other home gyms are being used this morning?
Bob, Nikki, Lacey, Heather, and I were all in our home workout areas for this workout of the day.

3:00 bike

CHAN Warm Up
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1) (2)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Skill and Build Up
Clean and Front Squat Specific (10 lb dumbbells)
5 clean pulls
5 hang high pulls
5 hang muscle cleans
5 front squats
5 hang power cleans
5 front squats
5 power cleans
5 front squats

Build Up
2 Sets (10lb dumbbells)
6 power cleans + 6 front squats

Every 2:00 for 10:00 (5 sets) (10 lb, 15 lb, 15 lb, 10 lb, 10 lb dumbbells)
6 Power cleans + 6 front squats

Workout (10:00 cap) (5:12)
Dumbbell power cleans
DB front squats

I used 10lb dumbbells for first 3 rounds and last set I did 15lb dumbbells. We previously did this on 4/1/20 and I used the same weights but it took me longer I didn’t record the time but it was like 8:20 or something. Today I could tell I was doing them faster. I feel like since I got done so much faster today, I should have used the 15 lb set for either the 15 at the beginning or the sets of 9 and 3. I guess next time I will have to try to do something a little bit different.

5:00 bike

According to my shirt/sweat meter, it was a good work out as my shirt is moderately wet.
Time for the shower and then off to work.

Have a great day!