Hi Folks,
UPDATE on SAT HR/XT session: it is CANCELLED at the Seminary College; See you on 10/4/25.
It’s been a very busy emotional four days from Friday-Monday with Sister Marion Irvine’s Memorial/Eulogy and going to the burial. I’ll be updating the post. There will be Wednesday Strength/ Mobility Circuit, track on Thursday and Saturday HR/XT session.
Upcoming events:
I think Robert returns home on 9/23 after caring for his son several months back East after his surgery. It will be good to have him join us for the workouts and bike rides
A number of us will be cycling the charity ride, Asti Tour de Vine on 10/11, in the Cloverdale, Russian River Wine Growing Region with options for 20M, 50Km, 100Km, or 100 miles followed by a sit down lunch at the Asti Winery. Always a special event. This event usually fills, but you can check to see if they have entries available.
Our own fabulous artist, Jill Nickels, will hold Open House for the opening of her new 1400 square foot art gallery during November, 14-16 located in the ICB Art Building, Sausalito. Times to tbd.
9/24/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. This time start your mobility warm-up routine and your 50 KB Swings.
Deficit KB Sumo Deadlift or (DL Hold 15″)
Seated Knee Tuck R/L Lef Lifts / Kneeling R/L X6 Fwd Hip Circles
R/L DB Step-Ups / 10″ R/L Piriformis Hip Stretch on High Box
Incline Push-Ups
Slam Ball + Weight Vest Hip Bridges
Wipers
Heavy KB or DB “Dead Stop” Gorilla Rows
Alt DB or KB ” Russian Twists”
Landmine R/L X 6 Fwd Stance Shoulder Presses
Wt Bar 21’s / DB R/L Hammer Curls
R/L 1-arm KB Swings / Res Band “Crab Walks”
Farmer Carry / Rack Carry
Finisher: 3-4 sets of 3-4 reps Deadlifts
9/25/25 THURSDAY. SPEED-WORK. At your local track; some of our group use the COM track at 8 AM. After the warm-up mile, get in your skips, butt-kicks, high knees and 6 x 30 meter pick-ups. Run the 200’s at mile pace, the rest at 5K pace.
A gp. Two Rounds: ( 2 x 200 (200) – 1000 (200) -600 (200))
B gp: Two Rounds: ( 2 x 150 (50) – 600 (200) – 400 (200))
Cool down jog 2 laps, stretch.
9/27/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/KB LIFTS/SWINGS/LOADED CARRIES/DEADLIFTS. 9 AM. Workout at the Seminary is cancelled due to so many out of town; we’ll see you on Sat. 10/4/25!
KeesTraining 