Oh boy it was a busy and productive day. Got up early to knock out some requirements but had to take care of a few work issues so got off track. Went to North Charlotte met with my mentor and worked on hapkido and black belt self defense. Took both black belt classes then sparring. Half way thru the second black belt class my back muscles started cramping but I plowed thru - -believe me it was not pretty but I made it. I know I have to hydrate more - - -along with stretching but hey this old body rebels when it works out solid that many hours in a row. All is good- - - came home and spent some time with my foam roller and the laundry mound. It will be a early night tonight then will look forward to tomorrow.