Hi Folks,

UPDATE on Friday 11/15/24: There will be NO Saturday HR/XT/ workout tomorrow: members have made alternative plans or are out of town

11/12/24 TUESDAY. TEMPO high aerobic effort run over flat to undulating terrain on dirt or pavement. After the mile warm-up, you’ll pick up the pace to your 10K race pace effort interspersed with short easy running breaks to acclimate your body to race pace effort with set time pieces doses.

4′ tempo run -(1′ easy) – 7′ tempo (1:30 easy) – 10′ tempo, then easy run to finish of workout.

11/13/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. You’ll get in mobility warm-up, 50 Swings followed by one round of the expanded stations circuit; each exercise will be done for 45″. We’ll finish with Turkish Get-ups and Deadlifts.

KB Sumo Deficit Deadlifts

Hip Bridge DB Presses

Inverted Row or Hold

Slam Ball or BB Hip Bridges

Wipers

Left Kneeling KB Presses

Right Kneeling KB Presses

X 7-8 R/L Kneeling Fwd Hip Circles

” Good Morning, Kees” Romanian Deadlifts

21’s with Weighted Bar

X 5-8 KB Goblet Squats

Waiters Carry/ Rack Carry

SHORT HOME WORKOUT: X 6 R/L KB “Figure 8’s”, X4 R/L Foot to Hand Placement, X2 R/L Get-ups with lightweight DB or KB , 2 x 5 R/L KB Clean & Presses.

11/14/24 THURSDAY. SPEED-WORK on your local track. After the mile warm-up, 6 x 30 meter pick-ups, skips and butt kicks, you’ll be working specific 5K pacing with building up gradually to 12 x 400 with short breaks after each 400. The goal is to pace each 400 to within 1-2″ of your 5K pace which you’ll discover you can do accurately because the rest interval is limited.

A gp. (faster than 8′ group). 2 x 200 (200), 8 x 400 (on2:30) or on 2:00 for sub 7:30 pace). If running sub 6′ pace it’s on the 1:30 – including the 400 interval.

B gp. 2 x 150 (50), 6 x 400 (on 2:15′)…if running 9 minute mile pace or slower

11/15/24 FRIDAY…our “Napa Fall Colors Bike Ride”. ( Depends if there is rain on Friday). Will have a choice around 16, 25 or 40 miles; the 40 miler is the 20 up to Calistoga and back. Meet at 9:30 AM by the little park at the north end of Yountville.

We’ll head north on the beautiful Yount Mill Rd for 2 miles, then turn right, and up Hwy 29 for five miles then right on 68/128 crossover road to Silverado Trail. Then right (South) until you hit Yountville Crossover and back to the park.

Others can continue to where Pratt Ave, in St Helena marks the beginning of the new section of the Vine trail to Calistoga. This next section is completely parallel to Hwy 29 and devoid of car traffic. We can make a stop in Calistoga then make our way back by reversing the course or head to Silverado Trail and down that 15 mile stretch to the Yountville Crossover (18 mile point of the Napa Marathon course which starts at the North end of Silverado Trail). The Yountville Crossover brings us back to the park for a total of 40 miles.

11/16/24 SATURDAY. SATURDAY HR/XT/MOBILITY/SWINGS/LOADED CARRIES. Cancelled for today. There will be no workout this day due members being out of town or have made alternative plans. I’m checking on holding intro session for new people at Warren’s.

Hi Folks,

Expect a much windier week through Wednesday, so plan your endurance training accordingly.

SATURDAY HILL REPEATS are a go for 11/9/24.

11/5/24 Tuesday. TEMPO run over flat to undulating terrain on dirt or roads. After the warm-up mile, up your pace to about 10K race pace; a quality high, but controlled aerobic pace. Need a more accurate tempo pace, run a 5K or 5000 on the track (12.5 laps); then double that time and add a minute and that will give you your 10K pace quite accurately.

10′ tempo (1:30 easy running) – 10′ tempo then easy run to finish.

11/6/24 Wednesday. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Well get in 50 swings, some mobility; then ONE round of the Circuit with 45″ exercising at each station. We then add some Get-Ups, extra deadlifts.

KB Deficit Sumo Deadlifts x 7

R/L DBL DB “Gorilla Rows”

Single DB “Setup & Reach” (legs in bent knee position)

Grip Plate Standing Romanian Deadlifts

Incline Push-Ups

Slam Ball Hip Raises

Wipers

Left, KB Clean & Press

Right, KB Clean & Press

Standing R/L Forward Hip Raises

Weighted Plank 45″

DBL KB in Rack Position “March in Place” 45″

Farmer Carry

Grip Plate O’Head Carry

Finish with Turkish Get up and Deadlifts

Short Home Routine Sample:

X 4 R/L DB or KB Reverse Lunges – X 10 DB “Sit-Up & Reach – 6-8 Incline Push-ups – X12 KB Swings.

11/7/24 Thursday. SPEED-WORK at your local track. A small group runs at about 7:30 at the COM track. After the mile warm-up, 6 x 30 meter pick-ups for upping leg cadence. Emphasis is on improving leg speed and accurate pacing when you run on an accurate “course”, i.e., the track. Learn to pace those 200’s, 400’s and other splits accurately until you run each split within 1-2 seconds.

11/9/24 Saturday. HR/XT/SWINGS/LOADED CARRIES/KB LIFTS/DEALIFTS. 9 AM start in Lot C at the Olivett Seminary College, 201 Seminary Dr, MV/Strawberry area. I’ll arrive about 8:35 to open chain gate and set-up the exercise stations. Get in the efficient warm-up (on a whiteboard) and finish the two parts of the workout within an hour. LMK if you are joining in on the workout.

Hi Folks,

SATURDAY HR/XT (11/2/24) IS A GO.

A solid couple of weeks of training coming up before the Holiday Season gets rolling and we will all have more demands on our time. I’ll be posting shorter home workouts that you can do to keep your base going at home or at your gym. I’ll also keep the Wednesday Circuit Training and Saturday Hill Repeats/XT/Loaded Carries/KB Swings/Trap Bar Deadlifts on track to get your minimal two days per week in.

Example 1: 3-5 rounds depending on your base: (12 KB Swings – 6 Goblet Squats – 4-8 Push-Ups.)

Example 2: 3 rounds of DBL KB in Rack position and march in place for 30″ / X 4-6 KB Goblet Squats – X 12 KB Swings – X8 DB or KB “Plank Drag”.

There are, of course, many short workouts that you can rotate, but they should relatively short so you stick with the program.

MEN’S HALF MARATHON World Record set at the Valencia Half Marathon by JOMIF KEJELDIA (ETH) in 57:30 – amazing. He came to this very fast half marathon course in Spain with good credentials: an Indoor Mile Record in 3:47:.01, a PB in the 5000 meters with a 12:38.95 and 10,000 meters PB in 26:31.01.

AGNES NGETICH set the second fastest half marathon with a 63:04 in the same event after going out quite fast with a 14:39, the 10K in 29:18; then a 14:57 for the next 5K, but faded in the 4th 5K with a 15:27. She ended up with the 63:03 just off the WR 62:52!

10/29/24 TUESDAY. TEMPO runs over flat to undulating terrain running high aerobic, but controlled pace at 10K effort interspersed with short easy runs. After the warm-up mile :

9′ tempo running (1:30 easy pace) – 8′ (1′ easy) – 5′ tempo, then run easy to end of the workout

10/30/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ TRAP BAR DEADLIFTS. 8 AM at Warren’s gym (148 Madison Av, San Rafael; two blocks from the Civic Center). Get in your warm-up and 50 KB Swings prior to the Circuit.

Deficit KB Sumo Deadlifts

Left, Torso Lunge Rotation / Left, “Donkey Whips”

Right, Torso Lunge Rotations / Right, “Donkey Whips”

Incline Push-Ups

Hip Bridge x 6 right, the left Hip Raises / Slam Ball Hip Bridges

Wipers

DBL KB swing Clean + R/L Press x 1: repeat 5 times

PVC Wide Grip O’Head Elevated Split Squats x 5 right, then left leg.

180 degree Landmine rotations

21’s or 12’s wt bar plus vest weight

2 x 6 Heavy KB Swings / X6 R/L Suitcase Crunches with DGB

Farmer Carry / Rack Carry

Finish with Trap Bar Deadlifts.

10/31/24 THURSDAY. SPEED-WORK at your local track oval. After the warm-up mile, 6 x 30 meter pick-ups.

A gp: 3 rounds ((400 (200) – 200 (200)) -( 1 x 600 (200) – 200 (200)) then 3 x (400 (200) – 200 (200))

B gp: 4 rounds (150 (50) – 1 x 400 (200) – (4 x 150(50))…purpose here is to hold the quick cadence pace, but keep it under control. It’s about the neural development so that the faster cadence feels more “normal” over time and not strained.

11/2/24 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/KB LIFTS/TRAP BAR DEADLIFTS. 9 AM in Lot C of Olivett Seminary College, (201 Seminary Drive, Strawberry/MV area). I’ll open the chain gate about 8:30 AM. to set up the exercise stations while you do your warm-up.

WORKOUT IS ON FOR SATURDAY MORNING! Workout is posted. LMK if you will be joining in the workout. so far: Denise, Paula, Hunter, Shirley, (I’ll check my texts to see who else is in; I was out for first part of evening and am updating now)..

Workout is below:

Hi Folks,

Friday, 10/25/24, 3 PM: Update on SAT HR/XT workout (10/26): it will be in LOT C starting at 9 AM. Days are shorter from now until the second week into February. Gives you a bit more time to sleep in after a long work week.

Late getting posting up and will finalize in a couple of days; we are visiting our son to help with grandparent duties for three days. I am getting in some sleep though. Uh oh! My apologies for not posting the THURSDAY, SPEED-WORK session; we’ll do it for next week. It is a bit different format , so I’ll want you to get it in.

10/22/24 TUESDAY. TEMPO run over flat to mildly rolling terrain after an easy mile warm-up. Tempo pieces will be run at 10K race pace for most of you .

You’ll do: 10′ tempo (1:30 easy run) – 8′ tempo (1′ easy) – 6′ tempo; then run to finish of workout .

10/23/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/CARRIES AND DEADLIFTS. 8 AM at Warren’s gym. The circuit station cards will be on the table. After warm-up get in your 50 KB Swings with 10-15-10-15 reps.

Deficit KB Sumo Deadlift

LEFT, Lunge Torso Rotation x 7 / LEFT, “Donkey Whips”

RIGHT, Lunge Torso Rotations x 7 / RIGHT “Donkey Whips”

Incline Push-ups x 6-8 reps at 3- count pace

Hip Bridge x 6 Right, then Left Leg Raises with hold / Slam Ball Hip Bridges

Wipers

DBL KB Swing Clean + R & L Press. Repeat 5 rounds.

180 degree Landmine Rotations

Weighted Bar “12’s / PVC Wide-Grip O’head Split Squat with lead foot elevated on 35# plate

2 x 6 heavy Swings

Farmer Carry / Rack Carry

Finish workout with 3-4 sets of 3 BB Deadlifts or Trap Bar Deadlifts.

SAMPLE SHORT HOME WORKOUT: 2-3 rounds of:

(12 Swings – 4 Goblet Squats – 5 Incline Push-ups at 3-count pace)

10/24/24 THURSDAY. SPEED-WORK at your local track. Do warm-up mile and 6 x 30 meter pick-ups.

A gp. after warm-up do 4 rounds of: ((600 @ 5K pace (200) – 300 (100))

B. gp: 4 x 150 (50) – 3 x 200 (200) – 400, then easy lap recovery followed by stretching.

10/26/24 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM new start time for the Winter season. Start in LOT C of Seminary College ( 201 Seminary Dr, Strawberry/Mill Valley area). I will open the gate about 8:30 so you can get in your warm-up while I set up the exercise stations. After the short warm-up routine on the whiteboard do:

You’ll finish the session with TRAPBAR DEADLIFTS

Hi Folks,

Busy week ahead, concluding with our second social gathering with all the workout groups and a number of Tamalpa Runners on Sunday, 10/20 from 4-6 PM or so at Ounces Outdoors (near Kohl’s on the West side of Northgate Shopping Center; on the same side , but further South as Peets, Panda Express). It features an outdoor bar and a basic food menu, snacks. It was such a success a number of those who attended suggested we do this monthly. I’ll schedule the next one with lead time.

10/15/24 TUESDAY. TEMPO. After the warm-up mile you’ll up the pace to a high aerobic effort at about 10K race pace for each pick-up interspersed with short 1′ easy runs.

6′ Tempo (1′ easy run) – 8′ tempo (1′ easy) – 6 ‘ Tempo , then run to finish of workout.

10/16/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ TRAP BAR DEADLIFTS. 8 AM at Warren’s. There is a set of Circuit Cards on site. Get in 50 Swings prior to the start of the Circuit.

10/17/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, get in your Skips, butt kicks and 6 x 30 meter quick cadence pick-ups to set up the motor pattern for quick feet.

A gp. 2 x 100 (100) stride-outs, then: 3 rounds of:

(600 (200) @ 5K pace – 200 (200)); then 3 x( 400 (on 2:30) , then followed by 4 x 150 (50))

10/19/24 SATURDAY. SAT HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 8:30 AM start at Seminary College ( 201 Seminary Drive, MV/Strawberry area) in LOT C. I’ll arrive about 8:10 to open the chain gate so you can park and do your warm-up short run, mobility exercises and DGB warm-up Swings.

X 12 DBL DB Thrusters / X 8 R/L Side Plank DB “Sweep & Reach

X1 Short HR – 1/2 “A” – Sprint

X 8 DB Burpee with R-L Plank Row

1/2 “B”

X 12 R/L Mtn Climbers / X8 R/L DB Clean & Press

Long hill

X 6 R/L Kneeling Elbow Touch Torso Rotations / X6 R/L DGB Reverse Lunges

3 X Sprint – 1 x Short

Then on to complete the second half of the workout with Sprints/ Loaded Carries/ KB lifts/ Trap bar Deadlifts.

LMK by Friday by noon if you will joining in on the workout.

10/20/24 SUNDAY. SOCIAL with our workout groups at OUNCES OUTDOORS (next to Kohl’s at Northgate Shopping Mall)from 4-6 pm or so. See you there.

Hi Folks,

Note that a group of us will be cycling the “Asti Tour De Vine” in Asti next to the Cloverdale area on Saturday, Oct 12th; therefore there will be no SAT /HR/XT this week.

I will be out of town Oct 13-come back late 10/17/24.

10/8/24 TUESDAY. TEMPO run at about 10K race pace for the moderate mileage runners. After the warm-up mile up the pace to a high aerobic but “comfortably stressed” effort:

10′ at tempo effort (2′ easy run) – 8′ tempo (1:30 easy) – 6′ tempo then to finish cool-down.

10/9//24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ MOBILITY/ DEADLIFTS . 8 AM at Warren’s. After you arrive get in your mobility exercises or 1000 meter row; then 50 KB Swings. We’ll do two rounds of the Circuit followed by 3 x 3-4 Deadlifts.

10/10/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, run a quick step 6 x 30 meters; then :

A gp). 2 rounds of : ( 800 @ 5K pace (200) – 600 @ 5K pace (200)-400 (200) 0 200 (200))

B gp). 2 x 100 (100), then : 3 rounds of: (400 (200) – 200 (200))

10/12/24. No SAT/HR/XT this weekend; we’ll be at the Asti Tour de Vine ride.

Can do short KB Complex: 3 Rounds of

(10 Swings – 4 Goblet Squats – 4 R/L KB Clean & Press), finish with 1′ Plank.

Hi Foks,

UPDATE: There will be no SAT/HR tomorrow (10/12)!

LAEL WILCOX, the experienced ultra-cyclist record holder for a number of courses, just set a WR for cycling around the world inn 108 days, 12 hours, 12 minutes ( old WR was set by Jenny Graham of Scotland in 129 days, 11 hours in 2018). It seems unbelievable that Lael could average 175 miles per day to complete the 18,125 miles and some 285,422 feet of elevation gain – and still managed to get in the very necessary seven hours of sleep per night. My backside can’t imagine getting on the bike again after one day’s ride! A few years ago we heard Jennifer Graham gave a talk about her record setting ride; she certainly did not get adequate hours of sleep at all.

The Guinness rules for this ride stipulated that she had to ride from East to West, cover 18,000 miles; can’t veer more than 5 degrees (about 300 miles). The first section was from Chicago to NYC; then Portugal to Tbilsi, Georgia; Perth to Brisbane, Australia; Invercargill to Auckland, New Zealand, and finishing with the stretch Anchorage to Chicago. Lael encouraged local cyclists to join her for portions of her ride. She rode a Specialized Roubiax, which is similar to my bike but with 35mm tires that was outfitted with some interesting compact high tech electronics and charging systems and GPS for this ride.

Race to Consider: Run a fast half marathon at HUMBOLDT HALF MARATHON, October 13th.. I ran my PR full (2:40) and half marathons (1:14) there-through those awesome Redwoods which keep you cool and flood you with oxygen! We also did the timing for this race for many years; always a good getaway weekend to boot. There are also trails to run through the Redwood groves parallel to the Eel River.

9/24/24 TUESDAY. TEMPO run over flat to rolling terrain at 10K pace broken up with one short easy run pause. The goal is to sustain a high aerobic yet “comfortably stressed” pace. After the warm-up mile:

10” Tempo (2′) easy run, but keep it moving) – 12′ tempo , then run to finish.

9/25/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s Gym. Get in the mobility exercises; especially while talking! Then we’ll get in our 60 swings followed by two rounds of the Strength Circuit.

Wide Stance KB Sumo Deadlifts

Left side Bird Dogs / Left, Kneeling Back Hip Circles

Right, side Bird Dogs / Right, Kneeling Back Hip Circles

Incline Push-Ups

Bench R/L X6 “Thread the Needle & Opposite Arm Rotations” / Slam Ball Hip Bridges

Wipers

Left, Half Kneeling KB Presses

Right, Half Kneeling KB Presses

Weighted Plank

21’s / R-L Lateral Bar Dips

2 x 6 Heavy KB Swings

Rack Carry / Farmer Carry

9/26/24 SPEED-WORK at your local track. After the mile warm-up, Skips, Butt Kicks and 6 x 30 meter pick-ups.

A gp: 2 x 150 (50) – 10 x 400 (on 2:30)

B gp: 2 x 100 (100) – 5 x 200 (200)

After the workout get some key stretching for quads, calves, hips, hamstrings.

9/28/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/KB TRAINING/DEADLIFTS. 8:30 AM The Saturday workout is cancelled for today. Due to too many of the group going out of town! We will pick up in two weeks because on Sat. 10/12/24 our workout site is being used for an event.

the exercise stations:

Hi Folks,

GORDON STEWART: Sadly, this morning I received a call from Cora, Gordon’s wife, that he had passed away this morning at his home in Sebastopol. He suffered from Pulmonary Fibrosis which greatly impairs breathing and results in a gradual decline and the ability to breathe. Awful.

I first met Gordon by Stow Lake in Golden Gate Park where I was leading a workout group for the Institute of Health Research during the early 1970’s which was doing research on the effects of running on blood chemistries and more. The goal was to improve the Annual Physical Exam and see how exercise affects fitness, blood chemistries, treadmill testing, strength and flexibility. Gordon was one of the participants in this grant funded program and became a life-long friend. He was one of the first board members when I founded Tamalpa Runners back in 1976 along with Lisa Spielman, Don Pickett, Al Kreuzberger, Harry Hlavac and others. Gordon became Tamalpa’s second President. Tamalpa grew rapidly as the “Running Boom” hit after Frank Shorter and his winning the Gold Medal in the 1972 Olympic Marathon. We focused on key workouts for the Club, i.e., Tuesday Tempo runs and Thursday Track sessions with distance runs from the already established one from the Mt. Home Inn. Within a short time Gordon and friends joined my parents with runs from their house up on “The Hill”. Many new runners to Tamalpa got their start on “The Hill” which was followed by a potluck breakfast. Good days for Tamalpa.

Gordon was a talented software developer and worked with IBM Series One computers during the early days. He first wrote the software for scoring races and helped me set up Total Race Systems; once we were up and running it became our business. Gordon and I also came up with the idea of the Runners’s Schedule Magazine while we were in Southern California meeting with other race directors and timing groups. There was a LDR calendar printed up by the AAU once per year ( they were the governing body of running at that time); we wanted to change that. We decided to publish a monthly updated listing of races and entry forms provided by race directors so that dates and races were kept current. It became the definitive resource for runners and race directors – all until online registration came onto the scene! It was quite a ride!

9/17/24 TUESDAY. TEMPO run day. Select a flat to rolling dirt or paved terrain course for this workout so you can emphasize a high aerobic steady effort at 10K-15K race pace. After the warm-up mile get in:

6′ tempo (1′ easy run) – 10′ tempo ( 1:30 easy) – 6′ tempo, then run to finish of workout.

9/18/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym. You’ll get in warm-up mobility exercises and 60 KB Swings.

9/19/24 THURSDAY. SPEED-WORK. At your local track. Get in the warm-up mile, then 6 x 30 meter quick cadence pick-ups, Skips and Butt-kicks:

A gp: Two rounds of 1000 meter breakdown: (1000 (200) – 800 (200) – 600 (200)).

B gp: Two rounds of: (2 x 100 (100) – 2 x 150 (50) – 2 x 200 (200))

9/21/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/KB CLEANS & PRESSES/ DEADLIFTS. 8:30 AM Start in Lot “C” of the Seminary College ( 201 Seminary Drive, MV/Strawberry area).

I will open the chain gate about 8:05 am…

Hi Folks,

Friday update: SAT HR/XT is a go for 9/14/24…See you then!

A busy week for us with daughter coming in for a long weekend; that entails much organizing around the house for the next couple of days!

LMK if you will be attending the Sat HR/ XT workout on 9/14/24.

9/10/24 TUESDAY. TEMPO over flat to rolling terrain. After the warm-up mile:

6′ Tempo (1′ easy run) – 14′ tempo then easy run to the finish of the workout.

9/11/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your warm-up and mobility exercises; then your 50-60 swings.

Deficit KB Sumo Deadlift / PVC or BB O’Head Squats

Left, Elevated Hip/Leg raises / Left Muay Thai Side Planks

Right, elevated Hip/Leg Raises / Right, Muay Thai Side Planks

Inverted Row or Hang

Bench Mtn Climbers / Slam Ball Hip Raises

Knee Tuck Reverse Crunches

DBL KB Clean & Squat x 3

Landmine X 5 R/L Forward Stance Presses

DB Plank Drag / 21’s

Farmer Carry / Rack Carry

Fiinisher: Deadlifts 3 x 3-4 reps

9/12/24 THURSDAY . SPEED-WORK on your local track. After the warm-up mile, 6 x 30 meters, Skips and Butt Kicks. After the 2 x 100 (100) :

A gp. 2-3 Rounds of: (( Run fast 3′ (jog easy 3′) – Run fast 2′ (2′ easy jog) – Run fast 1′ (1′))

B gp. 2-3 rounds of: ( (1′ fast (1′ easy) – 30″ fast (1′ easy) – fast 15″ (1′ easy))

Jog an easy lap recovery, then go through stretching routine before hopping into your car.

9/14/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 8:30 AM. WORKOUT IS A GO. . At the Seminary College in Lot C ( 201 Seminary Drive, MV/Strawberry area).

So far: Denise, Judi, Paula, Andy, AJ, Shirley