Happy Independence Day weekend

Gunner man:
4th of July weekend, now go out, eat some BBQ, drink some beers (if you live in Maryland, a Natty Boh for me please), and celebrate America by blowing up a small part of it. Before I get into my workout, just a few links on what I think are essential readings for the 4th of July weekend.

1) The Declaration of Independence
2) John Quincy Adams- "Address on U.S. Foreign Policy"
3) John F. Kennedy- "Independence Day Speech 1946"
4) Frederick Douglass - "The Meaning of July Fourth For a Negro"
Although not an Independence Day speech, George Washington's Farewell Address should be essential reading for any American.

Enough with the history lessons, on to training:

Stationary Bike- Cardio Workout
Time: 60 minutes
Target HR: 165
Distance: 22.3
RPM: 125
Calories: 547

Taking Saturday off. Enjoy the weekend.