On Thursdays we Squat and throw Throat Punches.

AirDyne: 22 minutes

Dynamic Squat: 10x2x50%

Dynamic 12" Box Step ups: 4x15  Man that was funny.  Some folks have a hard time dancing.  Reminds me of the movie "Stitch" with Will Smith.

GHR: 4x12

Ab Wheel Roll Out: 3x12

Suspended Knees to Elbow: 3x12

Bike Commute: 20 minutes.  I was such a dick...A guy walking actually stopped to watch me pass on one of the bike trails we have in my town.  He said with a wave and a smile "Hey there neighbor"...  I was looking down and realized someone said something to me after the fact.

I felt bad.  So, I stopped, turned around cycled back to the fella and told him "thanks for the greeting and that I didn't hear him until I was already past."  I told him to "enjoy the day, and get out of the heat, and I hope to see him again".

I really do!

Being nice doesn't cost anything but a few extra minutes.

It's well worth the investment.

Didn't have to send him packing with a "throat punch"  even though it's THURSDAY!!!  hahahahahaha

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