23 glorious minutes

neck rolls, arm circles, Michael Phelps, tappy-taps, Abe Vigodas, turn and bounce.

23 glorious minutes of kettlebell running up the hill to a pre-set cone with 10 reps of chosen exercises at exhaustion.  Set to Lynard Skynard radio.

pass the butter, flutter kicks, 90 second plank hold.

Thought of the day is that life is hard, so just keep showing up.