Total Body Thursday, BP Coffee

Greetings,

After a couple of crazy days on the road, dealing with nasty weather, it was time to get back after it at home with some workouts.

I drove back Wednesday from my work trip and got in a nice bike ride at home on my rider, a good 20 minute ride for 7 miles.

Today's workout was a total body one with one lone kettlebell and the ab wheel.  Everything was done "tabata style" with 20 seconds work, 10 seconds rest in successive sets.

40# KB used

1 Arm Swings: 2 minutes of 20/10
1 Arm Cleans: 2 minutes of 20/10
1 Arm Push Presses: 2 minutes of 20/10
1 Arm Snatches: 2 minutes of 20/10
Ab Wheel Rollouts: 2 minutes of 20/10
Finisher: 50 1 Arm Swings, switching every 5 per arm

Later today, I'll get in another bike ride.  The weather is getting brutally cold right now and its not really safe for running after the last storm that went through, leaving the roads pretty nasty.

I am signed up for a race on Saturday and even they are thinking of cancelling the race, or only doing the 5K alone. Wind chills may be -20 to -30 below, so I'm pretty sure things will be cancelled.  We will see what the weather brings.

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The coffee choice this morning was once again the Bulletproof Coffee mix:

10 oz Organo Gold's Black Gold BrewKup
1 tbsp. of organic butter
no coconut oil today in this mix.

I should be getting my new OG BrewKups today.  You can get yours at http://tinyurl.com/kbcoffee
OG Coffee is available in both retail prices and at lower distributor prices if you become an Independent Distributor. 

If you're tired of the same old coffee, give OG a try today and ask me for a sample of Gourmet Black!

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Swing & Sip!
Coach Rick

Kindle Guides: http://tinyurl.com/rkofp
OG: http://tinyurl.com/kbcoffee