Friday was a good day

Well, I didn't do forms Thursday night.  BUT - no 6:30 am meetings, no 7am meetings, kids didn't have school, so we didn't set an alarm!  Woke up late, came down ate, then decided to workout.  Amazing what food and extra sleep can do.  I did simple little weight workout

- 25 pound dumbbells - lunge forward with right leg and squat, 8 reps, then switch legs, do with left leg
rest 1 minute then single arm shoulder press with 25 pound dumbbell.  left had at waist, right had with dumbbell - hold at shoulder level - palm forward and press it up overhead.  12 reps, change arms.
Rest 1 minute, repeat the set, 2 more times

- Romanian dead lift - 25 pound dumbbell - stand and lean over keep back straight, lift back up - 10 reps
no rest - then 25 pound kettlebell - Swings - stand up straight with kettlebell at eye level, swing down between legs, then back up to starting position - 20 reps
Repeat 1 more time.

Then I go on the elliptical, 20 minutes, strength - 1.46 miles.  Felt good.

Then I did all my forms with normal cadence/rhythm, KiCho 1 to Kumgang.  Felt great.

Then I started my day.