11-5-25 | TexAgs

YokelRidesAgain

Joined: Nov 28, 2010

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3:28p, 11/5/25

6 miles, inc. 3 x 1500m at half-marathon pace (800 m recovery intervals)

Iraq2xVeteran

Joined: Apr 2, 2020

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6:16p, 11/5/25

6-mile run

Barry Block

Joined: Oct 23, 2025

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7:11p, 11/5/25

1.15 miles

spike427

Joined: Feb 13, 2006

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9:20p, 11/5/25

4 miles

AledoAg86

Joined: Dec 10, 2018

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11:25p, 11/5/25

5 miles

MouthBQ98

Joined: Aug 31, 2005

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12:41p, 11/6/25

Warmup, arms day, 10 mins

Bench press 5,4,3,2,1,1…. Build 115 to 155 singles (hvy no spot 1 rep for me)

4 rounds of:
10 pull-ups
10 band lat pull-down
15 DDB curls 2x25
8 strict ring dips

Core: 3 rounds of:
:45 plank hold with 25 plate on back
16 Russian twist with 25 plate L+R=1rep
20 sit-ups with 25 plate overhead

Stretch

howapi

Joined: Dec 9, 2011

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10:34p, 11/6/25

5 mile run with intervals, full body lifts