Daily RAW; 7/13/13 - 5K Race results

Greetings RAW Warriors,

Today's Daily RAW is a bonus RABC Workout of Phase 3.0.

Deadlifts: 3 x 5
Bench Press: 3 x 5

Pulldowns: 3 x 8
All-Star Sit-Ups: 3 x 5 per side

4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Side to Side Hops
Mountain Climbers
Total Body Extensions

-----------
The 5K race last night in Arthur, ND went great for me.  I was happy with my time and moved up to 3rd place with about 1/4 of a mile to go, holding onto it for a 3rd place finish and 2nd place in my age group. (2nd place overall was 1st in the 30-39 group).  I had 21:25 for a time, my friend Brad was 3rd in age and 7th overall. We also had one heck of a great meal afterwards, with homemade pizza, steak slices, chicken, some salad, and even some ribs, all cooked on the grills in the parking lot.  I also won a case of peaches as a door prize.

Small town 5K's are very fun, as I ran into a lot of other runners who go to all these races like I do, too. We may not to go every one of them, but through the years we end up seeing each other all-around. 5K's are just a great activity to participate in. Take them in when you can!

-----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak