Motivation
Sorry for this late motivational post.  I got lazy this afternoon and took a nap and then this evening I went mountain biking to clear my mind.  Usually, just working out in the gym does that for me but today I needed to get out into nature.  I went to Aliso and Woods Canyon.  The ride was just what I needed.  I spent hundreds of hours mountain biking those trails while I was in High School.  So many of the trails really haven’t changed and bring me back to those youthful years.  I see a lot more details of the park now because I ride a lot slower than I used to.  Up on the ridges when you can see outside of the park a lot has changed.  There is Soka University and the toll road and numerous houses that now line the boundaries of the park.  We used to complain as saw those construction projects start.  Today I was grateful for the park.  For the reminder of the simple pleasures of nature and a memory trip back to high school.  I got a good laugh when I went on a trail that I had taken Sarah on when we were in High School.  We had a photo class together and had to take some nature shots.  I thought I was so cool and while showing off a little I crashed and flipped over my handle bars.  The ride was great.  Cleared my mind and reminded me of what is really important.  
Workout Strategy
Just keep moving.  Simple but effective.  There is no weightlifting today.  You just have to move your own body.  Like all workouts, at some point you are gonna want it to be over.  Your legs will feel some burn, but it only hurts if you allow it to.  Keep your weight on your heels during the squats.  Keep your weight on the heel of your front foot during the lunges.  On both movements engage your glutes at the top and thrust your hips forward.  Have fun.  Lunges will give you the butt you want!
Workout of the Day
Strength of the Day                                                Pistol Progressions
Level 1:  

Three Rounds for time of

Run 200 meters

30 Meter Walking lunge

30 Squats

Level 2:  

Three Rounds for time of

Run 200 meters

50 Meter Walking lunge

50 Squats

Level 3: 

Three Rounds for time of

Run 200 meters

75 Meter Walking lunge

50 Squats

Level 4:  

Three Rounds for time of

Run 200 meters

100 Meter Walking lunge

50 Squats

To Get More Awesome – 50 Ab Mat sit ups