Newsletter 200419

“Be focused. Be determined. Be hopeful. Be empowered.” ~Michelle Obama

"Can you move your camera so I can see you better? Ok, that's good. Squat lower." ~Rusty

Announcements:

We will continue to meet in our Zoom room (ID: 750 246 5749) on Friday nights at 630pm (ish) for Happy Hour and games. Thanks to Steve and Mel for running Quiplash this week – fun was definitely had by all, and we’ll definitely be using that one again!
 
This week’s weekday programming features a treat for you: NO BURPEES of ANY KIND.

This Week’s Selected Highlights and Performances:

Shout out to:
 
Coach Dilly, who was the ONLY ONE to finish Chuck’s 5 rounds of destroy-your-abs on Friday (80 mountain climbers, 40 V-ups, 20 push ups and 10 reverse burpee). His time of 19:22 put him in right under the cap. He probably didn’t lay on his back for 3 minutes each round complaining about how hard the V-ups were after the mountain climbers (which is what I did).
 
Nick and Gorana + Jessie and Chuck. Each of these power couples gets a shout out this week. Nick and G managed to record the EXACT SCORE for Friday’s WOD (a respectable 3 + 143); and Jessie and Chuck get an award for best synchronized movements in a non-partner WOD from Tuesday’s 30-20-10 dumbbell + sit up fun. During the Zoom sessions, they had their sit-ups timed perfectly with one another, like they were dancing. ❤️
 
Jacob Cooley and Sara Nicols, who are now Boston-bound as they move on to their next assignment. They worked out right up until they returned their borrowed weights (yay!). We’ll miss you and wish you both the very best!
 
Chris Lipp! He and Amy welcomed a daughter, Vera Rose, a couple of weeks ago. And with what I imagine to be a very hectic schedule of working from home, taking care of Amy and Vera, and helping their three boys with school and everything else – Chris is still managing to log workouts on Zen Planner. You’re winning at life, dude.
 
Kayla Swaltek, who attended the MOST ZOOM SESSIONS out of everyone during the month of April. Way to be consistent, Kayla!

What’s for Breakfast?

Zucchini Protein Breakfast Muffins If you’re like me, you’re probably eating too much bacon right now. These muffins are light and packed with protein (but not too much fat).
 
Spray a muffin tin and preheat your oven to 350.
 
Combine:
2 small grated zucchini
2 eggs
1 tsp baking soda
1 tsp cinnamon
¼ tsp almond extract (vanilla would work, too)
½ C of honey or maple syrup
2 Tbsp fat (olive oil, melted butter, etc)
½ C of apple sauce
½ C coconut flour
2/3 C garbanzo bean flour
(you could substitute 1 + ½ C of regular flour if you like)
 
Fill your muffin cups halfway, and bake at 350 for 23 minutes. Great re-heated in a toaster over or air fryer!