Tag Archives: celebrations

Ouch.

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Today my muscles hurt.  You could say I have the DOMS (delayed onset muscle soreness).  I pretty much feel like my whole upper body was smashed between two rocks.  Ok, that might be a slight exaggeration ;) but you know, I was just trying to make a point.  Well, really, I was just trying to write a lead in to the third Kinley’s Boot Camp that occurred on Sunday morning and a few other random tidbits… Yes, I devised this little booty kicker for the sister but I decided to join in too.  Who knew a ten mile run could feel easy and painless in comparison with this beast of a workout…

Warm up – Walk .5ish miles to the high school track and then jog 1 lap

Rotation 1 (10 reps of 1-5, repeat rotation 3 times, minimal breaks)

  1. Squat Jumps
  2. One Legged Squats
  3. Side Lunge Jumps
  4. Plie Squats
  5. Walking Lunges with Side Twists

Cardio Break – Jumping Jacks and Sprinting around the track – 30 seconds of each, 3 repeats, minimal breaks

Walking lap around track for recovery

Rotation 2 – (10 reps of 1-5, repeat rotation 3 times, minimal breaks)

  1. 30 seconds of shadow boxing
  2. The Wave
  3. “Stick Ups”
  4. Pushups (your variation)
  5. Shoulder Circles

Walking lap around track for recovery

Rotation 3  - for time, repeat 1-5, 3 times

  1. Crunches for 30 seconds
  2. T-Hold/Side Plank (15 seconds each arm)
  3. Plank 30 seconds
  4. Knee Crosses (Arms in plank position, twist one knee to the opposite elbow)

Finally for cool down, we walked around the track one more time and then walked home.  Let me tell you, I don’t often “feel” a workout the next day, like pretty much never, but this one made me HURT!  Especially my abs are a burning but that’s a good thing right?? :D

Then it was time to go home a celebrate a special little dog’s 12th birthday!!  (or day before birthday?  apparently he gets a birthday weekend…)

Yes, he even gets dog shaped pancakes on his birthday! Ridiculous I know, but it's our tradition!

In honor of Crosby’s birthday (and just because we like pancakes), I made special breakfast pancakes!  I tried this recipe and was very happy with how they turned out – super tasty!!  I also added some sprinkles to the batter to make funfetti birthday pancakes!  Can you tell he is certainly the most spoiled dog in the world??  I’m thinking not all people get this good of birthday treatment :D

And the celebrations continued this evening on his real birthday with a special trip to his favorite neighborhood for a walk and then some mashed potato frosted meatloaf cupcakes! (cough*spoiledrottenpuppydog*cough)! Man this weekend went super fast and it’s already the end of Monday!  Time really flies!  But next weekend is a long one so I will not be at work next Monday which will make it even better!!!
Happy Birthday to my best 12 year old PUP Crosby!