B - chocolate soy milk, espresso powder, banana
Before lunch I did a quick and easy 4 miles on the C&O Canal.
L - turkey, mozz, provalone, basil, tomato panini, 3 cookies S - Capri sun, slice of cake, Lego candies
After work, I ran two miles on the treadmill (8:00 pace to warm-up for a quarter mile, 7:30 pace for the rest of that mile, 7:15 pace for a quarter mile, 6:58 pace for the rest of the second mile). I stretched out and got ready for FFX. We did a "Twelve" workout in celebration of 12-12-12.
warm-up: 20 4-count jumping jacks 10 squats 10 jump squats 20 v-sits 50 flutter kicks/partner plank 50 banana boats/partner plank
5 rounds: 12 goblet squat and back lunge (each leg) - 25 lbs 12 sit to box jump - medium height box 12 medicine ball slams - 10 lbs 12 push-up hammer curls - 12.5, 10 lbs 12 mountain climbers
I did it in around 17:17, and it was a pretty good workout! Felt great for the butt. Haha.
D - spinach, chili, cheese, 1 beer
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