In his 1995 essay, sociologist Robert Putnam warned of the increasing atomization of American society. The institutions of American social capital, he wrote, are on the decline: Attendance at public forums, religious groups, civic organizations, and even his eponymous bowling leagues have been steadily declining since the the heyday of the 1950s American suburban community. The social fabric of America is coming apart on the neighborhood level, wrote Putnam—and it’s only going to get worse.
Narrative: (Duration – 46:00 mins) → My Run Log Good workout day. Pushed through quite quickly and got it done – tomorrow is an off day. Specifics: Did Total Burn HIIT movements as indicated below (16 mins). Afterwards I moved on to 30 mins Level 1-2 run on the Elliptical – turned up the incline to 16; worked out at level I for this series doing 10 rounds. Motivational music – “Epic Energy”; I don’t have it downloaded so you can check it out at RockMyRun.com – slow to start, but picks up quite well. It is well worth the listen to. That’s it for today – 18 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 12
P. Bar/F.Toast (1 slice) ✅
Ham & Cheese Sandwich ✅
Pork Chops & Brown Rice ✅
Ice-Cream ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D9 – Double Burn✅
D10 – Blade Runner ✅
D11 – Move It Move It ✅
D12 – Total Burn ✅
FREE
Jumping Jacks: 30sec x 2 x 10
High Knees: 80sec x 1 x 12
Lunge Step Ups: 20s/1/10
Side Leg Raises: 40sec x1x10
FREE
Plank Jacks: 30sec x 2 x 10
Exercise 3
Butt Kicks: 20s/1/10
Knee Strikes: 20sec x1x10
FREE
Exercise 3
Exercise 3
CrossClimbers:20s/1/10
Exercise 3
FREE
DAY 12
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 1695
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 40.71 (36.84+ 3.87) miles (Goal 90/ 49.29 remains) Total Calories: 18,011 (16,316+ 1695) (Goal 37,000/ 18,989 remains)
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WORKOUT MIX OF THE DAY– Epic Energy (Explicit Lyrics) – Stop automated music at bottom of browser and click “Title” 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!
The employment database the government knows for certain was breached by hackers from China contains a wealth of information, some of it sensitive, about a federal employee’s career.
Federal officials said Friday that the massive intrusion was wider than acknowledged and that a database holding sensitive security clearance information also was compromised. But the Office of Personnel Management has said little about the employment data for 4 million active and former employees that it disclosed in early June was hacked. We’ve learned more about this database.
Narrative: (Duration – 52:00 mins) → My Run Log Another good workout day. I thought the Cross-Climbers were gonna kick my butt, but it was ok. It took me a while to get going, but once I did it was awesome. I also hit the treadmill for the first time today, doing intervals up to level 8. Specifics: Did Move It Move It HIIT movements as indicated below (32 mins). Afterwards I moved on to 30 mins Level 5-8 run on the Treadmill – pretty intense intervals. I worked out at level I for this series doing 10 rounds (actually did 11 total). Motivational music – “Super Twerk”; scroll down to check it out. That’s it for today – 19 more to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 11
Protein Bar ✅
Tuna Sandwich ✅
Chicken and Rice ✅
Ham Sandwich ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D9 – Double Burn✅
D10 – Blade Runner ✅
D11 – Move It Move It ✅
D12 – Total Burn
FREE
Jumping Jacks: 30sec x 2 x 10
High Knees: 80sec x 1 x 12
Lunge Step Ups: 20s/1/10
Side Leg Raises: 40sec x1x10
FREE
Plank Jacks: 30sec x 2 x 10
Exercise 3
Butt Kicks: 20s/1/10
Knee Strikes: 20sec x1x10
FREE
Exercise 3
Exercise 3
CrossClimbers:20s/1/10
Exercise 3
FREE
DAY 11
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1691
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 36.84 (33.74+ 3.10) miles (Goal 90/ 53.16 remains) Total Calories: 16,316 (14,625+ 1691) (Goal 37,000/ 20,684 remains)
WORKOUT MIX OF THE DAY– Super Twerk (Explicit Lyrics) – Stop automated music at bottom of browser and click “Title” 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!
Narrative: (Duration – 66:00 mins) → My Run Log Pretty good workout today. Didn’t really get gassed at all until near the very end; it did push me a bit though, if I am being honest. Specifics: Did Blade Runner HIIT movements as indicated below (36 mins). Afterwards I moved on to 30 mins 15.0° / Level 2 run on the elliptical. I worked out at level I for this series doing 10 rounds (actually did 12 total tho). Motivational music for today was both from my “Workout Madness 6 & 7(HipHop Mix)” collection. I started with 7, but I just wasn’t feeling it – so I switched to 6, which gave me the additional boost. Scroll down to check them out. That’s it for today – 20 more to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 10
Protein Bar ✅
Tuna Sandwich ✅
Curried Chicken & Coconut Rice ✅
Jello / Cashew
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D9 – Double Burn✅
D10 – Blade Runner ✅
D11 – Move It Move It
D12 – Total Burn
FREE
Jumping Jacks: 30sec x 2 x 10
High Knees: 80sec x 1 x 12
Lunge Step Ups: 20secs x 1 x 10
Side Leg Raises: 40sec x1x10
FREE
Plank Jacks: 30sec x 2 x 10
Exercise 3
Butt Kicks: 20sec x 1x 10
Knee Strikes: 20sec x1x10
FREE
Exercise 3
Exercise 3
Cross Climbers: 20sec x 1 x 10
Exercise 3
FREE
DAY 10
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1658
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 33.74 (30.54+ 3.20) miles (Goal 90/ 56.26 remains) Total Calories: 14,625 (12,969+ 1658) (Goal 37,000/ 22,375 remains)
WORKOUT MIX OF THE DAY (WARNING) 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! Workout Madness 6 & 7 (HipHop MegaMix – Very Explicit Lyrics) – Stop automated music at bottom of browser and click “Title”
