Fast, Slow, No Go

All exercises OYO timed for 5 minutes each. Do 7 reps fast, 7reps slow and back to fast again, continue until failure “No-G0” then recover with a mosey to the 44 and back. Continue for five minutes.
(The field still had some snow & ice on it still so a mod of 25 SSH was offered as a mod for anyone who preferred not to run)
1)Merkins – run to the 44 and back. Repeat until time expires
2)OH press with coupon to failure – run to the 44and back
3)Curls – to the  44 and back
4)Dips or tricep exercise of choice – to the 44 and back
5) Last set do each exercise until failure running to the 44 and between each.

Flutter kicks, LBC’s & bicycles

Today marks the 11th anniversary of my brothers death.  Any one that knows me very well at all knows how close my brother Eric and were.   We did a lot a great many things together but the thing that we loved the most  was racing motorcycles.  I created a decal EK744 (his initials and race number)  and it’s on every race bike and helmet I’ve owned since he died.  Each time I’m entering the track for practice or a race, as I flip my face shield down I give that decal on the left temple area of my helmet a little tap.  It’s a little way that I acknowledge and honor him.