Trey Parker, “America, Fuck Yeah”
Silverstein, “Smashed to Pieces”
WX at 1300: 44 (7), DP 17 (-8), BP 30.29 (1025), N 3 clear, RH 33%
Odometer 3: 360.9mi
Z3 high.
I keep meaning to run in the mornings, but I feel too weenieish to go out and actually run. For being such a short song, the Team America theme song is an amazingly effective running mantra.
This was followed by about 30 minutes of weights:
3 sets ab machine work at 140x12/140x12/155x10lbs
3 sets vertical press at 140x10/140x10/140x10lbs
2 sets low row at 155x20/170x15
In the absence of a Concept2 machine at Fort Bragg, the low row is the next best thing, albeit only for strength work. On the other hand, after hearing from Fort Leavenworth, I’ll be going to SAMS this coming summer. There are two Concept2 Model C rowers in Gruber Gym...thank god.
Pwrlns Aggreg Segmt PerMi MPace Actual
1.79 15:18 15:18 08:33 08:33 1.79
1.64 29:42 14:24 08:47 08:40 3.43
1.16 39:09 09:27 08:09 08:32 4.59
1.16 49:21 10:12 08:48 08:35 5.75
0.12 50:21 01:00 08:20 08:35 5.87
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