Hot and so humid it was foggy when I met up with 3 of my running buddies at 6:30 AM. Different location altogether which is fun. Ran 10 miles then walked another 1.5 miles back to the cars. It was fun being with my friends and there is no way I would have done it alone.
We have agreed to do the Saturday group runs within our small group. Just feels safer to us. And we do longer runs.
Only 6 legless rope climbs. Lol. Nice job @sushiritto !
I was happy with my run today. Not amazing, but I didn’t think I’d get very far when I woke up. It wound up being one of my stronger runs in the last few weeks. Dunno why, but I’ll take it. Then just core and a yoga video. Played with a few arm balances. Getting into and balancing in firefly was pretty easy, but my lack of flexibility is hysterical. My legs just will not straighten. No posters will be made of me 
@sushiritto Sounds like a successful gym workout to me!
10.6 humid, warm miles sort of with the running group. They are younger and faster, but at least they were there. I had some company at the turnaround. Glad to have that done and the low HR worked for me- as well as can be expected for a longer run with humidity. Definitely did better with the HR the first half of the run. I was chatting and forgot to use my Humagel at the turnaround water fountain- and I needed the nutrition. I ate it without water about 1/2 mile later, and that worked OK.
Perhaps it was due to looking up atheletic gear suggestions here… today I had UA ad in my Facebook, which mentioned flagship store. Actually I did not know they have stores. It turns out there is an outlet 16 miles from my house - who knew?
I am actually too busy to run these days, with work and helping my mother… when I do have time I garden (which works better with the hot weather anyway). But it’s good to know where I can go to try on UA sizes (after Covid), once ready to get some new gear via mail order.
I managed to get over an hour of biking in yesterday, but won’t be doing anything today. The “kids” are here, and we’re loading up on food that’s bad for us.
@1214mom now I’m curious what all the bad food is!!!
Personal 5k run this morning and then some fence painting. Tried to get a chunk of time in before it got too hot. Now it IS hot!
So abasket did “running and fencing” for exercise today 
Awesome! Love the “only”! 
Upper body day went well.
Bench PR 104# for a triple.
Volume Press 66# for four sets of 5 this week, no failures.
THEN ===drum roll=== hit 5 unassisted chin-ups for a single set, followed by two sets of 4.
It felt like a big deal because I remember when I was finally able to do ONE unassisted chin-up and I was thinking five seemed like a very distant near-impossible goal.
Even slow is fast!
Lower body day was difficult. Deadlfts at 227# felt very heavy and hard to maintain form. Unfortunately, I did not have the video rolling to review. Back-off sets at 216# were so much easier. I will repeat this weight next week.
Then volume squats 146# were fine.
@abasket, 5 pounds of fried potatoes with onions and blueberry muffins for “brunch” (I “only” had potatoes), Indian food for dinner, ice cream for dessert, Probably waffles or pancakes for breakfast tomorrow, Helluva good onion dip and chips for snack, and Then teriyaki steak for dinner tomorrow.
I should have left that word out. Sorry. But usually I’m down for 8-10 of them, but I haven’t done them in 3 months. For whatever reason, rope climb is one of my best movements, but squats and deadlifts, eh, not so much. 
I’m no natural like @Midwest67
@1214mom And here I’m eating my cauliflower rice, veges and shrimp. 
I booked the 9AM-Noon slot at the gym today. The gym has one of those industrial sprayers to essentially hose down equipment with disinfectant before and after use. The owner and I use it frequently. 
OK, today’s workout was long and consisted of opening with a 1-mile on the treadmill and then bench press for strength. I worked up to almost PR level, but backed down since I didn’t want anyone to spot me. I don’t need anyone hovering around or over me.
Then one of the guys using/in the gym wanted some instruction on how to do muscle-ups and I worked with him showing him the basics for about 20-30 mins. So, I got a lot of unexpected work in on the bar.
I then hit the bike for what is called “death by bike,” which is biking 1 calorie in minute 1, 2 calories in minute 2, 3 calories in minute 3, etc. And it’s over when you can’t complete the designated calories in 60 seconds. I finished 10 rounds/calories and I was just over the minute mark on 11.
I then ran a mile on the treadmill and finished up with core, a 3x10 of ghd sit-ups, glute ham raises and OH lunges.
Everyone is laughing at my hair. No haircut for 3 months and I’m almost considering a “man bun.” A “mun.” I look like a member of 1980’s metal “hair band.”
@1214mom oh, that Helluva onion dip is like CRACK. That is a standard vacation snack food at our house! I can’t deny your menu items sound delicious! Love good Indian food!
Curly, wavy, or straight?
What does the family say about your hair?
Somewhere in the middle. I’d say wavy-ish. The family says to get a haircut too. Barbers open here on Monday I think and it’s definitely time. Plus, the grey is overwhelming the brown right now.
3 mile run and 1 mile cool down this morning. Then more fence painting which I am really OVER. It’s like a punishment. 1pm and it’s hot and humid out - I’m staying in and going to try and catch up on inside stuff. I’ll admit I’m a bit exhausted.
Well the “kids” went home early and the rain is holding off, so looks like I can go for a bike ride today. Will just do my standard hour or spin the neighborhood.
Happy to report that I had almost NO ice cream, and I ate more fruit and less Helluva good with chips today.
I ate ice cream last night for you @1214mom. Then again Fitbit showed over 27K steps for the day so…
2 mile run this morning, hot and muggy. Can I just say I am not a hot weather runner?
4.3 miles this morning with some rain on and off. It was “off” when I started, but I didn’t totally beat it. I did a little different route and it had some rolling hills but nothing terrible. We are making homemade peach ice cream this afternoon…
@MomofWildChild, fresh peach ice cream is sooooo good. I’m jealous.
Sunday is normally a rest or run day, but with the being open now, I went this AM. I tried to keep it low key, with my back still a bit stiff, so I just did some slow single cleans up to about 85-90% of PR. My first Oly lifting since the back acted up a few days ago.
For core, I did a 4x10 of good mornings. And finished with 30 minutes of running on the treadmill.