June 3rd: The Plan today was to drive to Rainier-OR, and collect our mail - but we got a late start.
Between wake up/coffee time, rain time, and leaving the house time; I managed a quick cardio workout:
Always warm up (5–10 minutes of light marching or arm circles) and cool down (stretching) before and after.
Shoulder Shrug Warm-Up is generally safe when performed correctly, but it should be approached with caution and awareness of individual health conditions. A gentle shoulder shrug warm-up is safe and beneficial, provided it’s done slowly, without pain, and with proper form. Shoulder shrugs help loosen stiff upper back and shoulder muscles, improve circulation, and prepare the shoulder joint for activity. For seniors, they can also help relieve tension, improve posture, and support daily movements like lifting or reaching. When done slowly, with light effort, and without resistance, they are low-impact and unlikely to cause harm. Start slow and use light effort: especially if you’re new to the exercise or have stiff joints. Focus on form: keep movements controlled, avoid jerking, and ensure your shoulders move without strain. Warm up gradually: combine with gentle arm circles or shoulder rolls before doing shrugs. Use support: stand or sit with a sturdy chair or wall nearby if you feel unsteady. Listen to your body: Avoid if you have a history of shoulder injury, arthritis, rotator cuff problems, or any joint instability. Stop immediately if you feel sharp, aching, or burning pain during the shrug.
Arm Circles are generally safe for a senior woman and can be beneficial for improving shoulder flexibility, mobility, and circulation. To ensure safety, start with small circles, avoid pushing through pain, and be mindful of any pre-existing conditions.
Darebee After Breakfast Workout can be safe for a 69‑year‑old woman if she is already fit, can perform standing circuits, and can adjust intensity. This workout is a no‑equipment, aerobic and cardiovascular routine. Purpose and Benefits - Cardiovascular boost: Increases heart rate and blood flow, helping you feel more energized. Weather independent: Great for days when outdoor workouts aren’t possible. No equipment needed: Uses bodyweight movements, making it accessible anywhere. Workout Style: Home fitness, full‑body, no‑equipment. Focus: Aerobic conditioning and endurance. Frequency: Can be done 2–3 times per week depending on fitness goals and recovery needs. This workout is perfect if you want a short, effective way to kickstart your fitness routine without needing gym gear or outdoor space. Listen to your body: stop if you feel dizzy, short‑breathing, or joint pain.
I also included an alternate Darebee Step Jacks exercise, marked with an # that follows the original step jacks exercise.
Step Jacks are a generally safe and effective exercise for senior women, but safety depends on their individual fitness level & joint health. As a low-impact alternative to traditional jumping jacks, step-jacks reduce stress on the joints while improving cardiovascular health, bone strength, and overall stability. However, anyone with pre-existing joint issues, muscle injuries, or other health concerns should consult a healthcare provider to ensure the exercise is appropriate for them. This exercise engages your quadriceps, glutes, hamstrings, calves, and core muscles for the stepping motion, while the shoulder and back muscles are worked by the arm movements. The exercise also strengthens hip abductors and adductors for the side step and smaller ankle and foot muscles for balance, making it a full-body workout. This low-impact exercise is a versatile cardiovascular and full-body strength move that benefits the entire body. Consider Alternatives: If you have severe knee pain or other serious joint issues, other low-impact exercises like walking, cycling, or swimming may be more appropriate.
#Darebee Step Side Jacks exercise is likely okay for a senior woman, as it is a low-impact and joint-friendly alternative to regular jumping jacks. This exercise primarily works your lower body muscles, including the quadriceps, hamstrings, glutes, and calves, with the core (abs and obliques) stabilizing the movement. The exercise also engages your shoulders and chest as you raise your arms overhead.
March Steps exercise is generally considered safe for a 69-year-old woman, provided she is in good health and has a stable cardiovascular system. The march steps exercise involves walking briskly, which can be beneficial for cardiovascular health and overall fitness. It is recommended to start with a comfortable pace and gradually increase the intensity to avoid overexertion. Additionally, staying hydrated and wearing appropriate footwear can enhance the safety and effectiveness of the exercise.
We got over the bridge from the Longview side with no problem. We collected the mail. Immediately after heading Betsy's nose toward home … we saw there was a problem: a major problem. Traffic was backed up every way possible:
So, we turned around and drove back into downtown Rainier, and enjoyed tasty lunch fare. Holland likes this restaurant, but it seems that when we are back up north, we never have time to stop and get a bite to eat when we are over in Rainier.
This afternoon, we had time.
We stopped in.
We enjoyed.
I considered the reroute a silver lining blessing. Holland rarely allows himself a personal pleasure … I was glad for the backed up traffic while he enjoyed his fancy meal.
While we ate, Holland glanced every now and then out the window, to see if there was any movement on the bridge.
He said, "I'm glad to be retired & I don't want to work any more." (Yes, Lord! Thank You, Father!) He continued, "We have a good life, Baby. We have the means, the strength - it's true I'm hobbled up somewhat, but I can still get things done that needs doing, & the opportunity to go places & see things other people only dream about. And we're doing it, together." Music to my ears - feeling the same vibes, finally harmoniously in sync. He's stopped chasing the $$$$$, he's relaxing in relaxing, and he is focusing on running down The Dream: that's where the real wealth is. His overburdened 14 year old self is finally settling up with his 64 year old reality: he doesn't have to fend for himself to survive anymore: he has a helpmeet, in me - this is not a weakness, it's a strengthening element in his life. He doesn't have to race from job to job in survival mode: his disability ended all that - he's allowed to rest now. There's no shame in that & I knew it when I married him as he is. As he is , is enough - and plenty, in all the ways that really matter the most. He is no longer under the unfair burden of being responsible for his parent's children's' safety & provision anymore (well, he says I'm his responsibility, now - but, I know how to adult and give him a rest; I know how to be responsible for myself & for him, if necessary) - he can rest his body & thoughts. Praise be to Almighty God for this revealing revelation to him … that real wealth has very little to do with money and everything to do with how one feels at the end of the Day. A peaceful home, a grateful heart, someone to love on & be loved by; and the freedom to enjoy Life’s simple moments. These things are what makes for a rich Life. These things are where true treasure lies.
We both asked for food containers to ferry the other half of our meals home, to finish later in the evening.
Leaving downtown behind, we could see that there had been very little traffic progress forward.
Holland's leg was starting to hurt.
We needed to get home.
Once traffic started moving, it was smooth traveling.
We were never so glad to get home!
I did an online search to find out why traffic was at a stand still for so long:
{{On June 3, 2026, traffic was stalled around noon on the Lewis and Clark Bridge (SR 433) because specialized rope access teams were working on bridge tower repairs as part of scheduled maintenance www.eastendcrossing.com.
According to East End Crossing’s traffic updates, between mile markers 38.9 and 38.8 (SR 433) in both northbound and southbound directions, a single lane closure was in place during the day. This work was part of a multi‑day maintenance period (June 5–8, 2026) where rope access crews were repairing the bridge towers. While the posted schedule for June 5–8 mentioned daytime closures, the June 1–4 period had nightly closures, and June 3 fell within the earlier maintenance window, so daytime work could have been ongoing.
If you encountered the delay, it was due to scheduled maintenance work rather than an incident, and similar lane closures were expected during the maintenance window.}}
Road Signs would have been nice - a lot less guessing, a lot less tempers flaring as drivers suddenly found themselves stuck in miles-long-lines … and no clue "why".
And there was a wreck that caused traffic stall after we'd been home -
{{Reason for Traffic Stalls on the Lewis and Clark Bridge Today
Traffic on the Lewis and Clark Bridge has been stalled today due to a two‑vehicle crash on KY 841 South that occurred around 9:39 p.m. on Wednesday. The collision blocked the left two lanes and the left shoulder of the bridge, creating significant congestion.
Authorities have confirmed no injuries have been reported, but the lane closures are expected to last about an hour. Drivers are advised to allow extra travel time and consider alternative routes while the incident is being cleared.
If you are traveling on the bridge, check live traffic updates or WSDOT’s real‑time camera feeds for the SR 433/Lewis and Clark Bridge area to monitor conditions and any changes in lane status}}
We're thinking we'll just avoid mail collection for a while.
Home seems the wisest thing, at the moment.
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