falling down

10 minutes stairmaster

Fran
21-15-9
thrusters (45#)
pull ups (modified)
time to complete: 3:19
personal best! beat my record by 21 seconds!
I didn't have to take a break at all. The first time I tried Fran, about 3 months ago, I could barely make it through just the first set. And that was using 35# for thrusters.

muscle group worked: biceps, legs
I did light legs to prevent extreme soreness on leg day.
thrusters as per above
50 squats 65#
200 walking lunges (no weight)

50 flights of stairs with 20# vest
10 flights of stairs with no vest
time to complete: ~24 minutes
10 minutes stairmaster

By this time, I had been at the gym for over two hours and was rapidly losing steam.

The lady at the front desk stopped me and asked if I was a fire fighter. She said she had heard that. Strange. She said her son is a fireman. I'm not a fire fighter, but I guess I am trying to save souls from going to hell, so that is sorta related.

A lot of people ask where I got my weight vest. Some guy asked me last night, and I had to once again say that it was a gift and I have no idea where to get them. Oh well, they probably couldn't handle it anyway.

climb to the moon

If I climb 5 miles a day for 155 years, I will have climbed the distance from the earth to the moon.

modified Fran
5 rounds of
10 thrusters (45#)
10 pull ups (modified - on Smith rack)

time to complete: 4:46
This one was very challenging, but not overly so.

40 minutes on Stairmaster

muscle group worked: back

I went to the new gym again, and I enjoyed it. It is nice to be able to use slightly different equipment; I feel like I am able to get some variety.

show me your teeth

Fran
21 thrusters (45#)
21 pull ups (modified - on Smith rack)
15 thrusters (45#)
15 pull ups (modified)
9 thrusters (45#)
9 pull ups (modified)

time to complete: 3:40

10 minutes elliptical crosstrainer
20 minutes stairmaster
10 minutes run on treadmill

muscle group worked: legs, abs

those eyes

Some woman at the gym stared at me with laser beam eyes for a good ten seconds as I stared right back. What is it they say about if you stare at someone for six seconds without breaking eye contact you either want to kill them or have sex with them?

I said to her, "What are you staring at? Do not get loud with me. I will cut you."

Fran
21 thrusters (45#)
21 pull ups (modified)
15 thrusters (45#)
15 pull ups (modified)
9 thrusters (45#)
9 pull ups (modified)

time to complete: 3:55
I beat my time from my last round of Fran a few weeks ago, when I used only 35# for thrusters, and got 4:08.

50 flights of stairs with 15# weight vest
time to complete: 19:11
My heart rate was around 155

muscle group worked: back, abs
My back is getting stronger. I am able to do four sets of 8-10 reps of 95-115 pounds with good form.

modified fran

I enjoyed adding cardio to the Fran workout.

Modified Fran

Run 400 m, 21 thrusters (35#), 21 pull-ups (modified)
Run 400 m, 15 thrusters (35#), 15 pull-ups (modified)

Run 400 m, 9 thrusters (35#), 9 pull-ups (modified)

time to complete: 12:34

more fran

Fran
21-15-9
thruster (35#)
pull ups (modified)

time to complete: 4:09

i heart fran

I was introduced to the infamous Fran workout today.


Fran
21 thrusters (35#)
21 pull ups (modified)
15 thrusters
15 pull ups
9 thrusters
9 pull ups


time to complete: unknown