A big ActiveX "see you later" to our friend Tracy Tom! Tracy was instrumental in the digging of the trail, pushing Dennis, and developing new dismounts for the pull up bars. We will miss her fierce competitiveness and work ethic. See you around, friend.

Great big, nasty group today! Many of us were freshly "Lulu'd" from yoga last night, a great event put on by some really fun people.

• "The Laird" x 10 reps

• Weighted sit up to stand x 10

• Weighted straight leg sit up x 10

• Weighted vertical hip raise x 10

• Wood choppers with d-ball x 10 each side

• Side bends with d-ball x 10 each side

• 200m oblique twist d-ball throws, alternate sides, down and back

• "The Laird" x 10 reps