sit up punches 🐝 dragon push ups 🐝 high knees 🐝 bridge taps 🐝

Great to see you focusing on a solid warm-up routine! Those exercises you mentioned are fantastic for getting the blood flowing and preparing your muscles. Here are a few additional warm-up exercises you might find effective: Dynamic Stretching: Incorporate movements like leg swings and torso twists to increase mobility and flexibility. High Knees: This exercise helps elevate your heart rate while engaging your core and legs. Arm Crosses: Swing your arms across your chest and then open them wide to warm up your shoulders. Lunges with a Twist: Step forward into a lunge, then twist your torso toward the front leg. This activates your legs, hips, and core. Jumping Jacks: A classic move that gets your whole body warmed up and your heart rate up! Always remember to listen to your body and adjust your routine as needed. Happy working out!

Day 3:   ✅🔁✅ Goal 1 -- Core HIT with the training buddy. We had a little discussion about whether we were getting strong really fast or what, and we decided it's a combination of minor strength gains and major efficiency gains as our muscles learn the movements. So we don't expect it to continue at this pace, but we're both noticeably better at the exercises this week.  ✅✅✅ Goal 2 -- Biked to work and back.  🔁🔁🔁 Goal 3 -- Still no structure that I believe will work, but I did the Duolingo and navigated the grocery store with no issues...baby steps. 🔁🔁🔁 Goal 4 -- Tempted to count 'meeting for coffee' as a social, but it was actually a meeting, so nope.    Welcome to Wodin's Day, heathens!

Exciting! I like long sweet curls but I also went shorter. Shorter is great, too! I hope you continue to love it.     You continue to love it! YAY!

That is epic level. 🤘   nothing better than getting people compliment a new cut you love.   

Oh, I have little hope of that. In the 2 minute conversation after exchanging info, the imam and his wife managed to ask me both if I had kids and where I'm really from. 😂 I give it five minutes tops to field every question in my list with a group of strangers. I know what I'm walking into; this is not my first rodeo. I will survive.   ---------------------------------------------------------------------------------------------------- 1. & 2. Not done. Might happen, might not.   3. It was brief, but it was done. Practiced just being, without thinking or anything else.   4. Nope.   5. I honestly do not remember. I'm going to say a qualified yes, but it could have been last night. But it was electronic communication with a local community member that I would like to get to know better.

Scientia potestas est Society of the Wise • Est. 1775   The Folly Russell Square London, WC1B 7ZF     1st October, 2024   Dear Sara, Just so long as it involves a proper tie.     Yours,   Thomas Nightingale   Detective Chief Inspector, Metropolitan Police Acting President, Society of the Wise    

I made some pretty killer tacos for dinner tonight:  chorizo, sweet potatoes, black beans, lettuce, tomatoes, and pepper jack cheese on steamed white-corn tortillas.  The boys were effusive with their praise.   October is here and funds are available so I'm getting ready to buy and build my home gym.  Turns out the room is a foot narrower than I thought, which doesn't save me any money on flooring, but I'm looking at a different rack which will take up less space at around one-third the price of the one I was previously considering.  I'd like to be clanking weights here by the end of the month.

1st October, 2024     Dear Inspector Nightingale,   Oh dear oh dear. It must be dire. You're being sarcastic at me. I shall get out my "walking bravely to the guillotine" outfit.     Sincerely,   Sara Kingdom   Trainee at Large, Society of the Wise