1.5 mile run
1 Max set of pull-ups
DECK 4 – PHASE 3, Upper body workout: Link

I don't know if it was the cold temperature, the soreness from Wednesday's workout, or the pumpkin pie in our bellies, but the times were slower than usual for the run. It was a small group today as a lot of the group is visiting family. Andrew did do a personal best of 12 pull-ups on his max set. I think he started off around 6 or 7 for his max set just under two months ago. This was Billy's first time through this workout, so I made sure he only did half the deck. He'll work up to the full thing in the coming months.

We finished the deck in 57 minutes 31 seconds. It's the first time we completed the workout in under an hour, although the smallness of the group meant no waiting at the pull-up bar.

It's important not to push too hard when just starting a program. Here is a link to a classic essay written by my brother Cam on the subject: Link