December 26, 2017 – 12:52 pm | No CommentRupeMad Musings of Rupert Lawsonuser
This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …
Narrative: (Duration – 87:20 mins) → My Run Log Oh yeah! Really enjoyed this one – it was loooong, but it wasn’t a “bring the pain day” – and throwing a million jabs and crosses was awesomely manly – hoooraaah!! Specifics: Did Rocky HIIT movements as indicated below (57:20 mins) – I worked out at level 1 for this series doing 10 rounds – no issues. Afterwards I moved on to a 30 mins run split between the Treadmill – 0° incline/6-7 MPH/2miand then the Elliptical – 15° incline/79-84 RPM/1-2level. Motivational music – “Super Twerk (RockMyRun)”. Just awesome stuff; it gets my blood pumping – oh yeah! That’s it for today – 8 more days to go. Good livin’…lean forward and keep movin‘.
Chick-Fil-A Deluxe ✅
Baked Chicken ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D21 – Skier✅
D22 – Rocky ✅
D23 – Power Burn
D24 – Total Burn
Jab + Jab + Cross: 180sec/1/10
High Knees: 30sec/2/10
Side Leg Raises: 30sec x1x15
Skier Hops: 30sec/1/10
Jumping Lunges: 30sec/2/10
Speed Bag Punches: 30sec x1x15
Reverse Skier Lunges: 30sec/1/10
Skier Half Jacks: 30sec/1/10
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2000
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 74.06 (70.45+ 3.61) miles (Goal 90/ 15.94 remains) Total Calories: 36,848 (34,848+ 2000) (Goal 37,000/ 152 remains)
WORKOUT MIX OF THE DAY– Super Twerk (Explicit Version ) – Stop automated music at bottom of browser and “Click Graphic below” WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER. ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY!
Jimmie Williams joins demonstrators in a protest outside of City Hall calling on Mayor Rahm Emanuel to resign on December 11, 2015 in Chicago, Illinois. A recently released video of the shooting of Laquan McDonald …
Schools should be held to higher standards than students. If schools irresponsibly impose discipline practices, then those rules (or leaders) should be expelled. However, when it comes to discipline, we give students the cane and …
There are neighborhoods in Baltimore in which the life expectancy is 19 years less than other neighborhoods in the same city. Residents of the Downtown/Seaton Hill neighborhood have a life expectancy lower than 229 other …
It’s irresistible, enticing and addicting. And, it’s available 24-hours a day all over the world to billions of people. Facebook beckons to users seemingly with a two-prong approach – both the pressure and pleasure to …
Money pressures lead many to scrimp on textbooks, meals and other expenses.
To reach the Ivy League after growing up poor seems like hitting the jackpot. Students get a world-class education from schools that promise to …