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    Sunday
    28/11/2021 (Day 254)
    French Toast Day, First Sunday of Advent, Hannukkah, Red Planet Day, and the national days of Albania and Mauritania.

    Get Fit with Rick online step class warm-up
    Workout of the Day (27/11/2021): Bellatrix - Done at Level III with Extra Credit
    Burpees 30-day challenge: Day 11 - Done
    Exercise of the Day (27/11/2021): 2 Minutes Side Plank Hold - Done
    Ironheart program: Day 19 - Done
    Daily Abs 30-day challenge: Day 28 - Done
    Five Minute Plank 30-day challenge: Day 12 - Done
    Foundation Light program (Rnd 3): Day 12 - Done
    Burpees 30-day challenge: Day 12 - Done
    Workout of the Day (20/5/2021): Airborne - Done at Level III with Extra Credit
    Workout of the Day (22/2/2021): Watch Me. - Done at Level III with Extra Credit

    Comment


      Monday
      29/11/2021 (Day 255)
      International Day of Solidarity with the Palestinian People (UN sanctioned), Cyber Monday, Lemon Cream Pie Day, Chadwick Boseman Day,

      Foundation Light program: Day 13 - Done at Level III
      Five Minute Plank 30-day challenge: Day 13 - Done
      Exercise of the Day (28/11/2021): 40 Shoulder Taps - Done
      Daily Abs 30-day challenge: Day 29 - Done
      2,000 Push-Ups 30-day challenge: Day 20 - Done
      Workout of the Day (28/11/2021): Bishop - Done at Level III with Extra Credit
      Ironheart program: Day 20 - Done
      Burpees 30-day challenge: Day 13 - Done

      Kung Fu - 4.5 hours (training and instructing)

      Comment


        Tuesday
        30/11/2021 (Day 256)
        Day of Remembrance for all Victims of Chemical Warfare (UN sanctioned), Giving Tuesday, Computer Security Day, Cities for Life Day, Guru Nanak Jayanti (India), Mason Jar Day, Mousse Day, Stay at Home Because You're Well Day, and the national days of Barbados and Scotland.

        AM Gym Session
        Get Fit with Rick online video warm-up
        Daily Abs 30-day challenge: Day 30 - Done and challenge completed
        Workout of the Day (29/11/2021): Epic Calves - Done with Extra Credit
        Exercise of the Day (29/11/2021): 60 Seal Jacks - Done
        Five Minute Plank 30-day challenge: Day 14 - Done
        Foundation Light program (Rnd 3): Day 14 - Done at Level III
        Ironheart program: Day 21 - Done
        Burpees 30-day challenge: Day 14 - Done

        Comment


          Yay for Daily Abs!

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            Good job finishing your Daily Abs challenge

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              Congrats on the daily abs challenge

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                Congrats

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                  Congrats on Daily Abs!

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                    Well done getting through Daily Abs!

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                      Thank you TopNotch , DorothyMH , mavie , Fremen , Mianevem , bdthom . It was probably the first monthly challenge I completed in the 30 days of that month this year. Just quietly I'm not sorry to see the back of those knee crunches.

                      November Summary

                      Running: 0 km
                      Walking: 5.02 km outdoor walks recorded only. I know its been rainy and busy but really? Only 5km ? whereas last month I did 140km+
                      Yoga: 27:00 minutes which is only 10 minutes more that October despite all my bluster about needing to do more yoga.
                      ROMWOD: 0:00 minutes. So no yoga and no Romwod last month no wonder I'm a bit stiffer in the joints.
                      Exercise of the Day: 41 including back-capturing ones missed from earlier in the year.
                      Darebee workouts: 50 as against 66 in October.
                      Steps: 509,163 which equates to 16,972.1 steps per day. Again 5k less than October.

                      On paper it seems I did more in October but November felt more and I dropped another stack of weight which is about 13kg lost in these two months. There is still room for improvement. I think the quality of workouts improved as did the intensity which doesn't reflect in black & white text. Ok how about I stop comparing this month to last and accept that things have improved in the last few months and I am fitter and stronger than before.

                      Comment


                        Congrats!!

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                          Thanks Anek ,

                          Wednesday
                          1/12/2021 (Day 257)
                          World AIDS Day, Eat a Red Apple Day, and the national day of the Central African Republic.

                          AM Gym Session
                          Get Fit with Rick video warm-up
                          Ironheart program: Day 22 - Done
                          Fit December program: Day 1 - Done
                          Exercise of the Day (30/11/2021): 80 Side Leg Raises - Done
                          Foundation Light program (Rnd 3): Day 15 - Done
                          Five MInute Plank 30-day challenge: Day 15 - Done
                          Squat Hero 30-day challenge: Day 1 - Done at Advanced level with Extra Credit
                          Burpees 30-day challenge: Day 1 - Done
                          2,000 Push-Ups 30-day challenge: Day 21 - Done
                          2,000 Push-Ups 30-day challenge: Day 22 - Done
                          Workout of the Day (30/11/2021): Merlin - Done at Level III with Extra Credit

                          Comment


                            Thursday
                            2/12/2021 (Day 258)
                            International Day for the Abolition of Slavery (UN sanctioned), Fritters Day, and the national days of Laos and the United Arab Emirates.

                            Exercise of the Day (1/12/2021): 80 Back Leg Raises - Done
                            Workout of the Day (1/12/2021): Here & Now - Done at Level III with Extra Credit
                            Fit December program: Day 2 - Done

                            AM Gym Session
                            Get Fit with Rick online video warm-up
                            Ironheart program: Day 23 - Done
                            Five Minute Plank 30-day challenge: Day 16 - Done
                            Foundation Light program (Rnd 3): Day 16 - Done at Level III
                            Squat Hero 30-day challenge: Day 2 - Done at Advanced level with Extra Credit
                            Burpees 30-day challenge: Day 16 - Done

                            2,000 Push-Ups 30-day challenge: Day 23 - Done

                            Get Fit with Rick 80's Rock workout

                            Comment


                              Friday
                              3/12/2021 (Day 259)
                              Make a Gift Day, International Day of Persons with Disabilities (UN sanctioned) and the national day of Saba.

                              Exercise of the Day (2/12/2021): 50 Calf Raises - Done
                              Squat Hero 30-day challenge: Day 3 - Done at Advanced level with Extra Credit
                              Foundation Light program (Rnd 3): Day 17 - Done at Level III
                              2,000 Push-Ups 30-day challenge: Day 24 - Done

                              AM Gym Session
                              Get Fit with Rick warm-up
                              Workout of the Day (2/12/2021): Instant Dungeon - Done at Level III with Extra Credit
                              Five Minute Plank 30-day challenge: Day 17 - Done
                              Ironheart program: Day 24 - Done
                              Burpees 30-day challenge: Day 17 - Done
                              Exercise of the Day (21/6/2021): 30 Cross Reach Sit-Ups - Done

                              PM Activity
                              Exercise of the Day (30/8/2021): 40 Full Bridge Rotations - Done
                              Exercise of the Day (21/9/2021): 60 Seconds Elbow Plank Raised Arm Hold - Done
                              Exercise of the Day (22/9/2021): 40 Folded Crunches - Done
                              Exercise of the Day (23/9/2021): 60 Seconds Balance Hold - Done and almost caught up on all outstanding Daily Dares/Exercise of the Day

                              Comment


                                Saturday
                                4/12/2021 (Day 260)
                                Wear Brown Shoes Day, Cookie Day, International Day of Banks (UN sanctioned)

                                Get Fit with Rick warm-up
                                Exercise of the Day (3/12/2021): 15 Tricep Extensions - DoneSaturday
                                4/12/2021 (Day 260)
                                Wear Brown Shoes Day, Cookie Day, International Day of Banks (UN sanctioned)

                                Get Fit with Rick warm-up
                                Exercise of the Day (3/12/2021): 15 Tricep Extensions - Done
                                Foundation Light program (Rnd 3): Day 18 - Done at Level III
                                Fit December program: Day 4 - Done
                                Squat Hero 30-day challenge: Day 4 - Done at Advanced Level with Extra Credit
                                Ironheart program: Day 25 - Done
                                Workout of the Day (3/12/2021): Better Than Nothing - Done at Level III with Extra Credit
                                Five Minute Plank 30-day challenge: Day 18 - Done
                                Burpees 30-day challenge: Day 18 - Done

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