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Douglas Cole
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Monday's pain for conditioning: 5 rounds each, 30s on, 20s rest, during which time you transition to the next station/exercise:

1. Goblet squat with 3s pause at the deepest part of the squat: 55lb dumbell
2. Inverted rows, body weight but at an angle
3. Single Arm Kettlebell deadlift, alternating hands. started at 70lbs, ended at 90lbs or so.
4. "Up/Downs" - a stylized plank where you start in pushup position, then go down to plank one arm at a time, and then come back up
5. Band pull-aparts. Doubled up exercise band.


Wednesday's torture. Again, 5 rounds, 30s on, 20s rest/transition

1. Single arm curl-to-press. 30 lbs left hand
2. Single arm curl-to-press. 30 lbs right hand
3. Inverted burpees. Stand. Bend down, crawl forward until your hands are well past the shoulders, crawl backwards on your hands, stand and jump.
4. Right leg Single leg goblet slider squats. 40lbs. Stand in goblet squat position, left foot on a low-friction slider (can use waxed cardboard, or furniture movers), slide back into a one-legged reverse lunge, then stand.
5. Left leg single leg goblet squat. 40 lbs.
6. 15-lb ball slams for speed. Pick up 15-lb soft medicine ball (it's squishy, a bit, so it doesn't bounce or roll much). Lift it all the way overhead. Slam down, and follow it down. Pick it up as fast as you can, stand, and throw again. Keep good back and butt position throughout.

Very tiring.

+Jeffro Johnson

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The B-Team continues the aftermath of Bowling for Bards (Ep 6) by fighting a series of single combats to decide the fate of all. We come off battered, chewed, and ultimately victorious. Plus: one of the players' single combats was a challenge to the other side to play Dungeons and Dragons. "This is an abomination," says the bad guys' minions. "Hush. I want to see how this turns out," says the opposition's leader. Gives TPK a bizarre new meaning . . .
What happened before After the bowling alley massacre, we effectively flee the scene of the fight. We’re picked up very quickly by someone we identify as a sidhe, and a powerful one at that. We try and find a place that might be tactically defensible, and…

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The B-Team continues the aftermath of Bowling for Bards (Ep 6) by fighting a series of single combats to decide the fate of all. We come off battered, chewed, and ultimately victorious. Plus: one of the players' single combats was a challenge to the other side to play Dungeons and Dragons. "This is an abomination," says the bad guys' minions. "Hush. I want to see how this turns out," says the opposition's leader. Gives TPK a bizarre new meaning . . .
What happened before After the bowling alley massacre, we effectively flee the scene of the fight. We’re picked up very quickly by someone we identify as a sidhe, and a powerful one at that. We try and find a place that might be tactically defensible, and…

Post has shared content
The B-Team continues the aftermath of Bowling for Bards (Ep 6) by fighting a series of single combats to decide the fate of all. We come off battered, chewed, and ultimately victorious. Plus: one of the players' single combats was a challenge to the other side to play Dungeons and Dragons. "This is an abomination," says the bad guys' minions. "Hush. I want to see how this turns out," says the opposition's leader. Gives TPK a bizarre new meaning . . .
What happened before After the bowling alley massacre, we effectively flee the scene of the fight. We’re picked up very quickly by someone we identify as a sidhe, and a powerful one at that. We try and find a place that might be tactically defensible, and…

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What happened before After the bowling alley massacre, we effectively flee the scene of the fight. We’re picked up very quickly by someone we identify as a sidhe, and a powerful one at that. We try and find a place that might be tactically defensible, and…

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Massive session report, covering two episodes of The Ceteri campaign run by Christopher Rice. In Ep 6, we go bowling and then horrible things happen: a metaphorical gutter ball. Ep 7 features the aftermath of that event, where the team breaks every single rule ever invented in dealing with faerie folk.
What happened before Kamali wakes up from his seizure, and the group is attacked by zombies. Lots of zombies. Our NPC Carl finds deep reserves of courage, and just will not die. The rest of us acquit ourselves very well, but take severe wounds in the…

Post has shared content
Massive session report, covering two episodes of The Ceteri campaign run by Christopher Rice. In Ep 6, we go bowling and then horrible things happen: a metaphorical gutter ball. Ep 7 features the aftermath of that event, where the team breaks every single rule ever invented in dealing with faerie folk.
What happened before Kamali wakes up from his seizure, and the group is attacked by zombies. Lots of zombies. Our NPC Carl finds deep reserves of courage, and just will not die. The rest of us acquit ourselves very well, but take severe wounds in the…

Post has shared content
Massive session report, covering two episodes of The Ceteri campaign run by Christopher Rice. In Ep 6, we go bowling and then horrible things happen: a metaphorical gutter ball. Ep 7 features the aftermath of that event, where the team breaks every single rule ever invented in dealing with faerie folk.
What happened before Kamali wakes up from his seizure, and the group is attacked by zombies. Lots of zombies. Our NPC Carl finds deep reserves of courage, and just will not die. The rest of us acquit ourselves very well, but take severe wounds in the…

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What happened before Kamali wakes up from his seizure, and the group is attacked by zombies. Lots of zombies. Our NPC Carl finds deep reserves of courage, and just will not die. The rest of us acquit ourselves very well, but take severe wounds in the…

Yesterday was conditioning with Daryl. Today is power movements with Leslie.

Lat pull-down: 10x at 90 lbs, 7x at 100 lbs, 5x at 120 lbs, maybe 3x at something higher, then 10x to burnout back at 90lbs.

Plank: 1 minute each at body weight, +10lb plate, +25lb plate.

Then some funky exercise where I do plank, and then she leans on my lower back for a long five count, then stay up and "rest," then lean. Five sets of leans, then 20s body weight again.

That was the formal workout (we only have 30min), but since it was open, I did thighs-parallel back squats.
8x 135 lbs warmup
6x 185 lbs
4x 205 lbs
2x 215 lbs

I will be feeling this tomorrow. A new kind of +Jeffro Johnson test?
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