My quads were yelling after yesterday's stairs, but I still went to rae's 60 minute endurance spin at quad east, and my legs are on fire.  Somehow the music at spin makes me want to push harder and faster!  Still managed to follow the spin with:
Push-ups: 3 x 10 (mod)
Plank: 3 x 30 seconds (mod)
Dips: 3 x 10
Crunches: 3 x 15 each straight left and right

A wee improvements on reps of crunches and a large improvement in sets!

Someone suggested that I should start a photo/video record of my training, but am unsure due to the fact that all of the photos will be of me sweaty and gross.  I'm sure a great montage could be created, but I'm still undecided.  Stay tuned.