Steve Rogers
Total Posts: 6158
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09-19-09 07:19 PM - Post#578866
I completed my second Highland Games season last Sunday and have entered rebuilding mode, so I've decided to start an on-line training log to track the process. Despite the title, my log won't be strictly strength, but include conditioning, mobility, and stability.
The Goal: Stay in the game.
This isn't just the Highland Games, but the game of life. I want to stay as active as possible for as long as possible.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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I'm reading Gray Cook's "Athletic Body in Balance" and took the Self Movement Screen. Here are my results:
1. Deep Squat - Fail
2. Hurdle Step - Pass
3. In-line Lunge - Fail
4. Active Straight Leg Raise - Pass
5. Seated Rotation - Pass
Following Cook's advice to correct asymmetry issues first, I'm adding in-line lunge drills to my workouts.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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Finally getting to today's workout.
1. Half-kneeling Dowel Twist
2. In-line Lunge - 10/10
3. Waiter/Suitcase/Heartbeat Walk
16 kg, about 500' total
4. Kettlebell Swing
24 kg, 10 minutes, 170 reps
| "Coyote is always waiting, and Coyote is always hungry." |
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Vicki
Total Posts: 8196
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3. In-line Lunge - Fail
That is the one I found the most difficult and I also failed. Who reading this log passed?
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Laree
Total Posts: 26002
Country: Z
Show User Page
(Blog, Gallery, Shoutbox & Buddies etc...): No
Last Login IP: 162.158.63.64
Last Online: 06-15-23
User ID: 3
Login Name: ldraper
Date Agreed to Rules: 12-09-10
Country: Z
Occupation: Website work
info_have_been_training_since: 12-31-79
Primary Training Purpose: Fitness and strength beats aging badly
Real Email Address: ld@davedraper.com
Homepage: davedraper.com
(Rhymes with Marie)
Full name: Laree Draper
Gender: female
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09-20-09 12:05 PM - Post#578948
My first time through back in 2002 I failed all five -- Put the book away, decided it was for athletes and not desk jockeys.
My last time through six or eight months ago was five for five passes. I'd like to have someone run me through the seven-test screen with the graded scores to see what that shows because it points out the discrepancies a little more accurately.
Looking forward to reading your log, Steve.
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Vicki
Total Posts: 8196
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My last time through six or eight months ago was five for five passes.
That is an impressive accomplishment. Congratulations.
I realize your message, the one you have been explaining/preaching/prom oting, is that we all can make these changes and be better for the doing. Keep preaching.
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Steve Rogers
Total Posts: 6158
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09-20-09 04:33 PM - Post#578971
That's inspirational Laree. I may be a little generous in giving myself a pass on the Active Straight-leg Raise. My right knee has limited ROM (about 5 to 105 degrees), but I performed the movements while keeping it at the maximum extension that it can reach.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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09-21-09 08:44 AM - Post#579097
I've decided to drop Cook's mobility drills for the time being. It aggravated my knees and I'm not optimistic that significant improvement is possible without knee replacement.
This morning's workout:
0. Warmup (Shoulder and neck stretches, free squats as deep as I can go, pushups, and horizontal shrugs)
1. Waiter/Suitcase/Heartbeat Walk, 16 kg * 500'
2. Halos, 16 kg * 5/5
3. Goblet Squat, 16 kg * 10
4. Kettlebell Clean & Press Ladders, 24 kg
1/1, 2/2, 3/3
1/1, 2/2, 3/3
1/1, 2/2, 3/3
1/1, 2/2
1/1, 2/2
I find this workout to be pretty knee friendly.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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09-22-09 08:42 AM - Post#579289
0. Warm up
1. Waiter/Suitcase/Heartbeat Walk, 16 kg., 500' total
2. Halo, 16 kg. * 5/5
3. Goblet Squat, 16 kg. * 10
4. Kettlebell Snatch, 24 kg., 80 reps in 10 minutes. Heartrate was 132 afterward. My resting heartrate is running about 60.
5. Hanging L-sit, 30 seconds, but kind of ugly with knees bent too much.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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09-23-09 08:45 AM - Post#579567
0. Warmup
1. Waiter/Suitcase/Heartbeat Walk, 16 kg * 500'
2. Halos, 16 kg * 5/5
3. Goblet Squat, 16 kg * 10
4. Kettlebell Clean & Press Ladders, 24 kg
1/1, 2/2, 3/3
1/1, 2/2, 3/3
1/1, 2/2, 3/3
1/1, 2/2, 3/3
1/1, 2/2, 3/3
5. Hanging L-sit, 30 sec. (legs a bit straighter)
| "Coyote is always waiting, and Coyote is always hungry." |
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Displacedtexan
Total Posts: 6779
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09-23-09 09:09 AM - Post#579580
Welcome to the lifting logs!
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Steve Rogers
Total Posts: 6158
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09-23-09 10:51 PM - Post#579761
Thanks. How's life in Oklahoma? I lived in Norman from 1992 to 2003.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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0. Warmup
1. Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
2. Halo, 16kg, 5/5
3. Goblet Squat, 16kg, 10
4. Kettlebell Swing
24kg, 15:15, 8 reps/set
7 min, 14 sets, 112 reps
HR: 142
Later: Pullups, 2 sets of 2
| "Coyote is always waiting, and Coyote is always hungry." |
Edited by Steve Rogers on 09-25-09 08:25 PM. Reason for edit: add pullups
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Displacedtexan
Total Posts: 6779
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09-25-09 11:05 AM - Post#580078
How's life in Oklahoma?
Much better when Texas beats OU. Seriously, though, it's nice and rather quiet. I imagine it's how Canadians feel living next to the US. The occasional tornado livens things up.
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Steve Rogers
Total Posts: 6158
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A twinge has returned to my left shoulder, so I've decided to give it a rest and cut down on the pressing volume. I just did my minimal warmup this morning and walked a mile and a half later.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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09-27-09 07:10 PM - Post#580394
Warmup.
Shoulder's a bit better. Did some yard work and went on an easy 30 minute bike ride.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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09-28-09 07:51 PM - Post#580585
Warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Turkish Getup, 16kg, (1/1)*4
Reverse Row, 5, 3, 2
Hanging L-sit, 25 seconds, legs straighter
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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09-29-09 08:07 PM - Post#580822
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Farmer Walk and Double Kettlebell Swing
- 20kg pair
- (500' + 10 reps)*8
Reverse Row, 5, 3, 2
Hanging L-sit, 25 seconds
| "Coyote is always waiting, and Coyote is always hungry." |
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Displacedtexan
Total Posts: 6779
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09-30-09 11:55 AM - Post#580928
Farmer Walk and Double Kettlebell Swing
- 20kg pair
- (500' + 10 reps)*8
Nice!
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Steve Rogers
Total Posts: 6158
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09-30-09 11:20 PM - Post#581083
Actually for each round is a typo. It should be 50' walk + 10 swings for each round. Still enough for some glute/ham DOMS as I haven't done swings with this much weight in a while.
Today I tried some light presses.
0. Bodyweight warmup
1. Waiter/Suitecase/Heartbea t Walk, 16kg, 500'
2. Halo, 16kg, 5/5
3. Goblet Squat, 16kg, 10
4. Double Kettlebell Press
5. Reverse Row 5,3,3
6. Hanging L-sit 30 sec.
Shoulders felt good.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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10-01-09 11:06 PM - Post#581294
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Farmer Walk and Double Kettlebell Swing
- 20kg pair
- (50' + 10 reps) * 6
Reverse Row, 5, 3, 2
Hanging L-sit, 30 seconds
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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10-02-09 08:54 AM - Post#581353
Bodyweight warmup followed by 20 minute medley with a 16kg kettlebell. This was mix of cleans, presses, snatches, waiter and suitcase walks, etc. Moved from movement to movement without putting the bell down. The Finn suggested this, it's good for a change of pace.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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10-03-09 08:57 AM - Post#581524
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg KG, 15:15, 8 reps/set
- 10 minutes, 20 sets, 160 reps
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-05-09 08:00 PM - Post#581975
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Double Kettlebell Press, 20 kg pair
- 1, 2, 3
- 1, 2, 3
- 1, 2, 3
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
Double Kettlebell Deadlift, 20 kg pair
- 20, 20
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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10-06-09 08:06 PM - Post#582221
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Farmer Walk and Double Kettlebell Swing
- 20kg pair
- (50' + 10 reps) * 8
Hanging L-sit, 25 seconds
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-08-09 07:47 PM - Post#582683
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Double Kettlebell Press, 20 kg pair
- 1, 2, 3
- 1, 2, 3
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
Double Kettlebell Deadlift, 20 kg pair
- 20
| "Coyote is always waiting, and Coyote is always hungry." |
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Displacedtexan
Total Posts: 6779
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10-08-09 09:01 PM - Post#582693
Moved from movement to movement without putting the bell down.
That's some excellent conditioning.
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Steve Rogers
Total Posts: 6158
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10-09-09 08:52 AM - Post#582758
It's a good arrow to have in the quiver. It's especially nice when done outdoors. Unfortunately it was wet, cold, and dark out, so I did it in the hotel room.
Today:
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg KG, 15:15, 8 reps/set
- 7 minutes, 14 sets, 112 reps
- HR 138
| "Coyote is always waiting, and Coyote is always hungry." |
|
Displacedtexan
Total Posts: 6779
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10-09-09 03:48 PM - Post#582841
Unfortunately it was wet, cold, and dark out, so I did it in the hotel room.
Another road warrior?
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Steve Rogers
Total Posts: 6158
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10-09-09 09:18 PM - Post#582883
This was for a church convention. Most of my travel this year has been for Highland Games events. My work related travel is sporadic and the down economy has killed most of that this year. Last year I spent a month in Asia and may do that again next year.
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-12-09 07:57 PM - Post#583435
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Kettlebell Clean & Press, 20 kg
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-13-09 08:31 PM - Post#583674
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg KG, 15:15, 8 reps/set
- 11 minutes, 22 sets, 176 reps
Reverse Row - 8, 5, 2
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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10-14-09 11:28 PM - Post#583861
Bodyweight Warmup
Walked a mile stopping along the way for an easy set of pullups.
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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10-15-09 08:10 AM - Post#583886
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 10/10
Goblet Squat, 16kg, 10
Kettlebell Clean & Press, 20 kg
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-16-09 07:54 PM - Post#584238
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg KG, 15:15, 8 reps/set
- 8 minutes, 16 sets, 128 reps
L-pull-up, 1, 1, 1
| "Coyote is always waiting, and Coyote is always hungry." |
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Steve Rogers
Total Posts: 6158
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10-19-09 08:44 AM - Post#584547
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Kettlebell Clean & Press, 20 kg
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
| "Coyote is always waiting, and Coyote is always hungry." |
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Vicki
Total Posts: 8196
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10-19-09 11:34 AM - Post#584584
Nice program. I'd be interested to hear how you are feeling about it, easy, comfortable, real taxing?
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Steve Rogers
Total Posts: 6158
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10-20-09 08:57 AM - Post#584794
Hi Vicki:
I'd rate this a comfortable, but challenging enough to be satisfying. This works the shoulders fairly hard, but seems to allow plenty of recovery time. It's based upon one of Ken Jay's templates (strength practice twice a week and VO2 Max twice a week). Two days off in a row makes me restless, so I need to get more activity than I did last weekend.
Today's workout:
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg KG, 15:15, 8 reps/set
- 12 minutes, 24 sets, 192 reps
Reverse Row, 6, 4, 2
After this mornings snatches, my shoulder girdle is tired, but feels good, "well knit" comes to mind.
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-22-09 08:54 AM - Post#585240
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 10/10
Goblet Squat, 16kg, 10
Kettlebell Clean & Press, 20 kg
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-24-09 10:50 PM - Post#585762
A couple of nights with only about 4 hours of sleep so I decided to skip working out Friday. I got a solid 8 hours last night and made up the workout today.
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg KG, 15:15, 8 reps/set
- 9 minutes, 18 sets, 144 reps
Reverse Row, 5, 3, 1
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-27-09 08:20 PM - Post#586355
Yesterday:
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 10/10
Goblet Squat, 16kg, 10
Kettlebell Clean & Press, 20 kg
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3
- 1/1, 2/2, 3/3
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
Today:
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg, 15:15, 8 reps/set
- 13 minutes, 26 sets, 208 reps
Reverse Row, 5, 3, 1
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-28-09 09:44 PM - Post#586616
Health fair at work today. They had a neat little portable lab to analyse blood samples while we waited. No issues with blood chemistry or pressure, but I need to work on body comp.
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-29-09 10:26 PM - Post#586789
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 10/10
Goblet Squat, 16kg, 10
Kettlebell Clean & Press, 20 kg
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
10-30-09 09:44 PM - Post#586981
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg KG, 15:15, 8 reps/set
- 9 minutes, 18 sets, 144 reps
Kettlebell Snatch, 20 kg, 8/8
Reverse Row, 5, 3, 2
| "Coyote is always waiting, and Coyote is always hungry." |
|
Ty
Total Posts: 7180
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10-30-09 10:54 PM - Post#586994
Lookin' good Steve. The heartbeat walk's a workout itself.
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Steve Rogers
Total Posts: 6158
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Thanks Ty. The heartbeat walk makes for an interesting challenge. Shoulders are feeling good with this and I think knee ROM is improving. I need to start working in some throwing drills again soon.
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Kettlebell Clean & Press, 20 kg
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
| "Coyote is always waiting, and Coyote is always hungry." |
Edited by Steve Rogers on 11-02-09 10:52 PM. Reason for edit: typo
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Steve Rogers
Total Posts: 6158
|
11-03-09 10:18 PM - Post#587668
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg KG, 15:15, 8 reps/set
- 14 minutes, 28 sets, 224 reps
Reverse Row, 6, 3, 2
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
11-05-09 07:58 AM - Post#587933
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Kettlebell Clean & Press, 20 kg
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3, 4/4
Lawn Mower, 20 kg Kettlebell
- L 8, 5, 2
- R 8, 5, 2
The goblet squats seem to be helping my knee range of motion. I can ride my motorcycle considerably farther without discomfort than I could when I started.
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
11-06-09 08:55 AM - Post#588170
Bodyweight warmup
Waiter/Suitcase/Heartbeat Walk, 16kg, 500'
Halo, 16kg, 5/5
Goblet Squat, 16 kg, 10
VO2 Max Snatch
- 16kg KG, 15:15, 8 reps/set
- 11 minutes, 22 sets, 176 reps
Reverse Row, 5, 3, 2
| "Coyote is always waiting, and Coyote is always hungry." |
|
Steve Rogers
Total Posts: 6158
|
11-09-09 08:48 AM - Post#588644
Bodyweight Warmup
Waiter/Suitcase/Heartbeat Walk, 16 kg, 500'
Halo, 16 kg, 5/5
Goblet Squat, 16kg, 10
Kettlebell Clean & Press, 20 kg
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3, 4/4
- 1/1, 2/2, 3/3, 4/4
Lawn Mower, 20 kg Kettlebell
- L 8, 6, 4
- R 8, 6, 4
Slow progress and makes the log a bit boring, but it's progress just the same, and is keeping my joints healthy. It's an enjoyable way to get moving in the morning.
| "Coyote is always waiting, and Coyote is always hungry." |
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