AT THE END OF THE DAY-SAFETY & SECURITY~Self-Care 2026; Castle Rock-WA

It is getting pretty chilly here most mornings, now. So, first off this morning … I warmed up with a Darebee Push-Up Workout; starting with a muscle prep workout before the main workout.

For older adults, research and clinical practice consistently suggest a warm-up of 10 to 15 minutes produces significantly better preparation and reduces injury risk.

This does not mean the warm-up needs to be intense or exhausting. It means the transition from rest to exercise should be gradual and thorough, covering the main joints and muscle groups that will be used in the session ahead.

A full-body warm-up is more effective than a targeted one, even if your workout focuses on one area. The cardiovascular and nervous system preparation benefits the whole body - for an end of the Day safety & security 😊

1) Marching on the Spot: the purpose is to gradually raises the heart rate, warms the hip flexors and quadriceps, and begins activating the muscles needed for walking and standing exercises.

WARM UP~Marching In Place~Aim for a count of 60 = 1 minute of time.

2) Shoulder Rolls: the purpose is to loosen the shoulder joints, upper back, and neck, which stiffen during sleep and prolonged sitting. Prepares the upper body for any exercise involving arm movements.

WARM UP~Shoulder Shrug Warm-Up~Aim for 10 forward, 10 backward

3) Neck Rolls and Turns: the purpose is to reduces neck and upper trapezius stiffness, improves the range of motion needed for looking over your shoulder safely during walking, driving, and exercise.

WARM UP~Neck Rolls~Aim for 5 EA side

WARM UP~Chin Tucks~Aim for 5 EA, up & down

4) Hip Circles: the purpose is to distribute synovial fluid (natural physical lubrication) throughout the hip joint, reduces hip stiffness, and activates the hip rotators and glutes before lower body exercise.

WARM UP~Hip Circles~Aim for 8 each direction

5) Ankle Circles and Foot Pumps: the purpose is to warms up the ankle joints, improves circulation in the lower legs, and prepares the ankles for the balance and weight-bearing demands of standing exercise.

WARM UP~Standing Ankle Circles~Aim for 8 circles each direction per foot

WARM UP~Standing Foot Pumps~Aim for 10 pumps per foot

6) Standing Calf Raises: the purpose is to warm up the calf muscles and Achilles tendons, which are common sites of tightness in older adults and are heavily involved in walking, climbing stairs, and balance.

WARM UP~Standing Calf Raises~Aim for 10 to 12 reps

7) Arm Circles: the purpose is to warm up the shoulder joints and upper back, increases blood flow to the arms, and activates the muscles needed for any upper body or walking-based exercise.

WARM UP~Standing Arm Circles~Aim for a paced ct. of 30 - forward/backward

WARM UP~Standing Arm Swings~Aim for a paced ct. of 30 - across body

8) Gentle Side Steps: the purpose is to activate the hip abductors, warms the inner and outer thighs, and begins building the lateral stability needed for safe movement during exercise and daily activity.

WARM UP~Gentle Side Steps~Aim for a paced ct. of 60

9) Spinal Rotations: the purpose is to warm the thoracic spine and obliques, which are essential for any movement involving turning, reaching, or changing direction.

WARM UP~Spinal Rotation~Aim for 8 to 10 per side

By the end of this warmup routine, your heart rate should be gently elevated, your joints should feel looser and more comfortable, and you should feel ready to move into the main part of your Darebee Push-Up Queen workout.

The workout is a sequence of push-ups that are broke up into 3 5-ct. portion clusters … but your hands never leave where they are set at the beginning for the lift off (floor, wall, counter top, dresser top, ect.).

A ct. of 5, EA set, keeps every push-up deep and strict; with 5-count holds done in the top of the push-up position. The chest and triceps get a moment to recover. The shoulders and the trunk do not. They hold your bodyweight for the whole sequence. So the pressing muscles are trained in repeatable quality sets and the supporting muscles are trained for endurance at the same time. The third hold comes after the last push-up when there is nothing left to save yourself for. It is the hardest five counts of the workout sets. The back extensions then turn you over in a sense. 15 total push-ups work the front of the upper body & 5 slow lifts of the chest and arms work the muscles along the spine and between the shoulder blades and keep the two sides in balance.

Set the hands under the shoulders with the fingers spread and the body in one line from head to heels. Lower until the chest is just above the floor (or, the wall, counter top, dresser top, ect.; however it is comfortable for you to accomplish the workout) with the elbows at about 45 degrees from the ribs and press all the way up. For the holds stay at the top with the arms straight, the glutes tight and the hips level. Count 5 slow counts and breathe. Go straight into the next push-ups. For back extensions lie face down with the arms stretched forward. Lift the arms and chest a little way off the floor, keep the neck long, pause and lower. If a full push-up is not there yet do the whole sequence from the knees and keep the holds from the knees too.

Make it Harder: Change your hand width for each block of 5: wide, shoulder-width and then close. The chest, the shoulders and the triceps each get a block of their own.

WORKOUT~as instructed on worksheet … it is doable for a Senior woman, with the rests indicated.

Muscles Worked

Floor Push-Up~Aim for 3 sets of 5 ct. x3

ALTERNATIVE~Bodyweight Close-Grip on knees Pushup~Aim for 3 sets of 5 ct. x3

ALTERNATIVE~Bodyweight Wall Push-Up~Aim for 3 sets of 5 ct. x3

ALTERNATIVE~Bodyweight Incline Push Press~Aim for 3 sets of 5 ct. x3

Superwoman Stretch; Hold this position for a count of 2, while breathing steadily~Aim for 3 sets of 5 ct. x3

Then we just lazed around the house the rest of the Day, pampering our lungs, for end of the Day safety & security: Holland continued his research plans 💻🦁💎 to continue our road gypsy adventure 🚘🗺️🌵🌴👩‍❤️‍💋‍👨 … and I buried my nose in an ancient kingdom mystery 📖🔍

Cussler-Fargo adventure with Tibetan mysteries

The Fargos' adventure today, takes them from Kathmandu, Nepal to the Chobar Gorge, Nepal

Cave exploration is on today's agenda …

{{Chobhar Caves are an extensive network of natural phreatic caves near the village of Chobhar, which is located 9 km southwest of Kathmandu, Nepal. Chobhar is also known for the Chobhar gorge through which all the water of the valley drains. A small temple of Adinath Sampradaya sits on top of a nearby hill. The temple offers a view of snow-capped mountains. According to Swayambhu Purana and legend, Kathmandu Valley was once a lake. It is believed that the bodhisattva Manjushree cut a gorge at a place called Chobhar Gorge, near Chobhar Ancient Hill Village (sp. also Chovar, chobar) and drained away the waters to establish a habitable land.

These caves have been explored by research teams from the UK in 1976, Czechoslovakia in 1980 and Germany in 1985. Explorations of the caves in April 2007 indicate that there are at least six known entrances all documented by GPS readings made by a French team of speleologists, led by Maurice Duchesne from France. A map of those caves is now available.

The caves are often infiltrated by water due to fluctuating levels of the nearby Bagmati River. Thus, visitors are strongly advised not visit inside the caves without being accompanied by competent professional guides who have a compass and other equipment required for cave exploration. Maximum safety precautions is advised. No snakes have been sighted in these Chobhar caves but many bats have been sighted.

Measuring a minimum of 1250 metres, Chobhar caves are the largest in Asia. Cross country, the caves are a brief fifteen-minute walk from ancient Chobhar Hill Village.

https://en.wikipedia.org/wiki/Chobhar_Caves}}

Many bridges to cross before finding the Cave …

Kathmandu Valley~Suspension Bridge Over Chobar Gorge, Nepal

Chobar Cave, Nepal

A mystery …

The Fargos found the Mother Lode everyone for 400 years have been searching for.

The Fargos decided to take up where the previous protector left off …

Extra precaution steps engaged.

SUNDAY UNFOLDING; Castle Rock-WA

I woke up, looked outside … and went online to find out where the wildfire smoke 🔥☁️ was originated from: then I plugged my little coffee pot in & got a mug of coffee perkily perking, & scenting the house with seasonal  vibe: this time of year always makes me sleepy - I needed full-strength coffee, so I bypassed the coffee pods & reached for the ground pumpkin spice. I don't care if my limping heart gets a vibrating jolt; my lungs need the liberating infusion, my heart could use the jolt, and my senses will thank me for the seasonal enthusiasm ☕️⚡️🍁😉

It's 57-degrees here in Castle Rock-WA, with lingering wildfire haze, & 82% humidity 😳

The smoke drift is coming from the Wenatchee-Yakima region - crossing the mountain range 🏔️🌌

September skies beg for Pumpkin Spice.

{{On September 20, 2026, Castle Rock, WA was under wildfire smoke influence from active fires in north‑central Washington, with moderate‑to‑heavy density plumes dispersing locally and northeastward into Canada.

According to the Kitsap Sun’s wildfire smoke map, which aggregates NOAA and interagency data, fires in north‑central Washington State were burning on that date, producing moderate‑to‑heavy density smoke plumes. Light‑density smoke from these fires spread locally in all directions, plus northeastward drift into Canada.

WA Wildfire Smoke Map; September 20th, 2026

Safety note: On days with moderate‑to‑heavy smoke, sensitive individuals should limit outdoor activity and check local air quality alerts for health advisories.}}

While I sipped my morning joy juice ☕️, I watched Holland sleep - and was glad he was sleeping 😴: sleep is hit-n-miss most of the time … and the recent COPD flareups have made his sleeping pattern worse. So, I am glad he is sleeping, in this moment of time. My heart was filled with grateful happiness for this new gentle giant, in my unfolding Life.

I love this man - he's so good for me in so many ways.

I checked my own lung power 🌬️ & adjusted what needed tended to, in that regard.

I finished up the crochet book cover 🧶✂️📘 I designed the other night for November's reading engagements 📅🍁🦃📖

MOD CROCHET [TURKEY FEATHERS] PAPERBACK COVER~Pattern: (https://roadgypsiesvalandholland.blogspot.com/2026/09/mod-crochet-turkey-feathers-paperback.html)

And I thought about the changes we're going to be making in our life/lifestyle 🤔 A lot of things in our life, are changing 🚪💫: goals, mindset, lifestyle, friendships … the list goes on 📜 Just like life 💥

Life continually moves forward ➡️ So does everything else that affects life 🤷‍♀️ Some of the changes will be easy – those changes are already happening: some changes will be harder.

Holland was in ER twice in the past 2 weeks 🏥🩺; I knew about his COPD before I married him 💍, so I am not alarmed when he has flareups - but this last flareup concerned both of us, and had him so seriously concerned that he started thinking about "getting things in order, just in case; I want to make sure you'll be okay". I assured him that no matter what happens, I will be okay 👩‍❤️‍💋‍👨 Bob's graduation to life beyond the clouds 8 years ago, taught me the lesson of surviving and rebuilding a new life. I also assured him that though we are going through a difficult patch right now, "it ain't over 'til it's over - and neither of us have heard that message yet from the One Who makes that specific Call" ☝️ ✝️🙏; we are both living with death sentences - COPD (him) & Asthma, coupled with a flakey heart pace (me). Neither of us are doing anything foolish or risky like some do 🤪🤡, when faced with death and dealing with uncertainties, but we are both - also determined not to let fearful [what ifs] get a foothold. We are taking 1 day at a time, doing what we can with the limitations, and giving the rest to Elohei – trusting in divine care, and resting in Yeshua's perfect peace that passes all understanding 🕊️ We know that given the dicey situations of our personal lives & the Life we are building together, both of us are alive for a specific reason; and will remain so until our mission on earth is completed. For that we are thankful and bless Elohim every day 🤲

What happens after Holland's next Dr. appointment will determine where we go from here … and how we move forward 💞 That appointment 📋 has not yet been set in stone 📱💬, so exactly how long we will be here is still up in the air 🤦🏻‍♀️🎈 So are whatever decisions, & adjustments, will have to be considered for our Days ahead 💖

When Holland woke up and shook the sleepy cobwebs from his thoughts …

… he said, "Things are gonna look different when we go back down there" - meaning the southwest region we are normally set up, in, this time of year.

{{La Paz County, including Quartzsite-AZ - experienced multiple flood events, including a minor flood advisory on Sept 12 and a severe flood warning in Maricopa County on Sept 17, with Tyson Wash reaching major flood stage in the area.

Heavy thunderstorm rain caused minor flooding in low‑lying and poor drainage areas, including Tyson Wash (September 18th, 2026: 3.60 ft stage), Smith Wash, Poormans Wash, Alamo Wash, Scaddan Wash, Cave Creek, Bouse Wash, Cholla Wash, La Plomosa Wash, French Creek, and Apache Wash. Quartzsite and Brenda were listed as affected. Residents were advised to “turn around, don’t drown” and avoid driving through flooded roads.

A Severe Flood Warning was issued for Maricopa County, as heavy rain affected rivers, creeks, and washes including Cave Creek, Beardsley Canal, Agua Fria River, Deadman Wash, Skunk Creek, New River, North Canyon Creek, and Apache Wash. This event was part of broader flooding in Phoenix, Glendale, Scottsdale, and other Maricopa County areas.

These events were driven by monsoon thunderstorms bringing heavy, short‑duration rainfall to central and south‑central Arizona. While Quartzsite saw minor flooding on Sept 12, the broader Maricopa County flood warning on Sept 16–17 was more severe, with multiple washes and rivers above alarm stage.}}

The red zones are places were usually set-up in; or visit regularly. We are thankful Elohim put His thumb in us and kept us out of harm's way this year.

He is still making plans to continue road gypsying 💕🚘🗺️ - allowing for adjustments as Life deals it to us. He wants to experience places he never got to visit when he was rushing from job to job. He wants to take me to places I have dreamed about all my life - he wants to show me those places of my dreams that he has lived & worked in. He wants to live life, enjoying it as I have learned to do: free & untethered, in our waning years 😘

And, God willing, we will be able to do 👍 - until Father Time puts a serious crimp on that goal ⏱️🐌

Then … he followed that news up, with, "Trump got Greenland".

👏👍

THIS IS A GOOD DEAL!

The deal bars China, Russia and other non-NATO countries from establishing military bases or maintaining troops in Greenland. It also restricts adversaries from investing in sensitive sectors that could pose a threat to U.S. national security.

"This historic deal is a huge win for the United States and the American people," Secretary of State Marco Rubio told Fox News Digital. "Thanks to President Trump’s vision and leadership, this historic agreement permanently guarantees U.S. security interests in the Arctic at zero cost to the U.S. taxpayer."

THANK YOU, PRESIDENT TRUMP 😁

Thank the Lord that President Trump boldly and firmly stands up for our great Nation, and has a total grip on the reins of rationality; turning the radical tide - and pulling America upright again.

Is President Trump perfect? No

BUT, he IS perfect for this moment in our history.

THANK GOD

{{Trump declares victory in historic deal with Greenland as he secures 'permanent' US military rights

~Story by Morgan Phillips

FIRST ON FOX: President Donald Trump struck a sweeping agreement with Denmark and Greenland this week granting the United States permanent military rights on the strategically placed Arctic island.

The U.S. will now have permanent access, basing and overflight rights in Greenland, and the ability to establish additional military installations as needed, according to a senior U.S. official who outlined the deal exclusively to Fox News Digital.

The deal bars China, Russia and other non-NATO countries from establishing military bases or maintaining troops in Greenland. It also restricts adversaries from investing in sensitive sectors that could pose a threat to U.S. national security.

"This historic deal is a huge win for the United States and the American people," Secretary of State Marco Rubio told Fox News Digital. "Thanks to President Trump’s vision and leadership, this historic agreement permanently guarantees U.S. security interests in the Arctic at zero cost to the U.S. taxpayer."

"Greenland will forever be part of the strategic defense area of North America and exclude any adversary from it and the surrounding area," Rubio said. "This deal permanently and completely addresses our national security concerns in Greenland.

The new agreement, which has no expiration date, stops short of transferring sovereignty over Greenland to the U.S. But administration officials still view its permanence as key to addressing the security concerns that drove Trump's push to acquire the territory in the first place.

"The difference here is we're not spending any money for the right," to expand the U.S. military presence, the senior official explained.

The deal is designed to remain in effect even if Greenland eventually becomes an independent country, they added.

Trump had repeatedly argued that control of Greenland was necessary for U.S. national security, pointing to the island's strategic location in the Arctic as Russia and China expand their presence and capabilities in the region.

The deal significantly expands on the longstanding U.S. defense relationship with Greenland. The U.S. already operates Pituffik Space Base and has maintained military access to the island under a defense agreement dating back to 1951.

Under the new agreement, however, Denmark and Greenland would not have approval authority over additional U.S. military installations. The U.S. would consult with them but would have the right to build new installations when it determines they are necessary without needing their buy-in, the official said.

The administration believes an expanded U.S. military footprint in Greenland could eventually play a role in Trump's planned Golden Dome missile defense system.

The deal only allows the U.S. and its allies to make "sensitive investments" on the island, such as telecommunications infrastructure, undersea cables, ports and critical minerals.

The administration is seeking to prevent Greenland from becoming another version of what it sees as the strategic vulnerability that developed around the Panama Canal, where Chinese commercial interests have fueled U.S. concerns that ostensibly civilian infrastructure could have national security implications.

"We're never going to face that in Greenland as a result of this," the official told Fox News Digital.

Officials from both Greenland and Denmark, which holds sovereignty over the self-governing island territory, initially scoffed at Trump’s insistence that the U.S. must ‘own’ Greenland.

But months of negotiations between Rubio, White House adviser Stephen Miller and officials at the State Department and National Security Council led to a deal that satisfied all sides, a second official told Fox News Digital.

Representatives from all three countries went through "various rounds of quiet negotiations that never leaked and never got out there" starting in February, as Denmark and Greenland came to see the agreement as serving their own security interests.

"They recognize at the end of the day that they have a national security concern here as well," Rubio said. "Denmark and Greenland understand that they don't have the financial means necessary to defend Greenland if it were to come under attack or be threatened. The United States has the power to do that."

https://www.msn.com/en-us/news/other/trump-declares-victory-in-historic-deal-with-greenland-as-he-secures-permanent-us-military-rights/ar-AA2cwA52?ocid=BingNewsSerp }}

The breeze outside picked up 💨 … and that little bit of wind helped the smokey haze dissipate - so, we went for a short drive 🚘; with both of our lungs struggling, we didn't want to go too far afield.

We make the short Camelot Loop.

Cook Ferry Park, known as Camelot,Castle Rock-WA from Toutle River RV Resort, Castle Rock-WA; 11 min (6.3 miles) via Old Pacific Hwy and WA-411 N

Watched fishermen fish the Cowlitz River 🦈

Ankle deep fishing … Camelot side of the River.

Lion's Park in Castle Rock - across the Cowlitz River-WA

We drove across a river rock "island" that was showing in the low tide.

Holland was happy to be sitting on this exposed patch of rock, again ☺️: he has fished this river since he was a boy.

Holland is happy to see the 1981 Mt. St. Helen's eruption ash is being swept away to reveal river rock, again; Cook Ferry Park, known as Camelot.

Our route~Old Pacific Hwy-Castle Rock-West Side Hwy-Camelot/Cook Ferry Park-Hoyer Rd., & back home thru Castle Rock-WA: short little loop, drive.

When we got back home, I started Supper: a 4Patriots dry meal packet that I added meat, veggies, and spices, to 🥩🧄🍠🍅🥒🍃 The spice blend was pretty pungent, so we were surprised the cooked result was as mildly spiced as it tasted 🍲🤔

Holland liked it, so it will be a repeat meal.

VAL'S 4PATRIOTS FIRESIDE STEW w-MOROCCAN FLAVOR: (https://roadgypsiesvalandholland.blogspot.com/2026/09/vals-4patriots-fireside-stew-w-moroccan.html)

Homemade Moroccan Spice Blend

The evening ended with Blog Hops scrolling, friendly content comments sharing, posting new posts to my own Blog … and hanging a string of festive LED lights:

MOD Hair Ties featured on Stephanie's Crazy Little Love Birds Blog Hop @ (https://crazylittlelovebirds.blogspot.com/2026/09/the-crazy-little-lovebirds-link-party-158.html) - hop on over there, and check other Blogger's  posts out; there is a wide variety of topics.

Holiday ambiance.

Today was a good Day; it started well & ended well 👏

I am blessed 🥰