ROD 091410



Antonella 16:59       Chris 16:57

Pauline 17:37             Danny 13:10

Sean 13:09                  Juan 14:00

Matt 12:54                   Chris B. 14:25

Red 15:23 


Tuesday, 14Sept10


Do Run Run

Metcon – For time: 

Run 400m / 50 KB Goblet squats

Run 200m / 40 sit-ups

Run 200m / 30 pushups NLP style

Run 400m/ 20 burpees


Your time means nothing if you don’t apply the three words posted on the gym mirrors…

Integrtiy, Truthfulness & Character


If you have integrity, nothing else matters. If you don’t have integrity, nothing else matters. ~Alan Simpson

A half truth is a whole lie. ~Yiddish Proverb

Character is much easier kept than recovered.  ~Thomas Paine