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The FAF AFAP Digest

Tuesday, Aug. 5

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I was busy most of the morning and early afternoon. I went to the Mt. Lebo pool around 3:30 hoping some kids might be cleared out. No. I did 400 yards and the pool was closed for a kid pooping in the pool. I have the worst luck with that crap! Grr .. It was too late to head north for a swim bc I have a dinner tonight. Mr. Fort and I are trying another one of Pittsburgh's new restaurants -- Grace and Grit. There are actually a large number of good restaurants here, more than in northern virginia.

I went to the gym instead and did:


RC/scap ex
kneeling ab crunches, 160 x 4 x 8
deadlifts, 80 x 4 x 6
good mornings, 80 x 4 x 6
seated row negatives, 80 x 4 x 8
face pulls, 70 x 3 x 25
overhead squats, 45 x 3 x 8
cable twists w/yoga ball, 25/27.5/30 x 1 x 8 each side
hip aductor, 100 x 4 x 8

Very exciting to the see results coming in at Worlds!

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