To Abel With Love

Janine will be leading the exercises today. Some weeks ago, she released a drone to send medical supplies to other settlements. The drone has returned with a note from 'Agent Reynard', claiming to be working for MI5, and supplying a themed workout based on his most daring mission. Janine is sceptical about the authenticity, especially since espionage is spelled incorrectly, but Sam has informed her that an element of narrative can be enjoyed during a workout. She reads Agent Reynard's story. He has reached the lair of Dr. Nautilus and needed to infiltrate it. Re-enact his adventure by Jogging on the spot and imagine yourself running along the beach to the volano hideaweay!

Janine doesn't know why that song was on an espionage-themed playlist. And she has yet to see a film that accurately portrays the amount of paperwork that espionage entails. Agent Reynard has reached the volcano, so to re-enact scaling it, try doing Mountain Climbers. Lie on your front and push yourself into a high plank position, supported by your hands and toes. Move your right knee up to your chest then back, then repeat with your left knee. Janine reminds you that if you have back problems, perform these slowly to avoid injury. One minute of these! Good job.

Janine wonders why Agent Reynard is pretending to be a spy rather than just sending her his spy-themed fiction. In the story, Reynard reaches the summit and has to fight off Dr Nautilus' henchmen. Take up a fighting stance and do some Air Punches to take them out! Reynard beats the henchmen and takes a jumpsuit with a nautilus pattern to sneak into the base. This concerns Janine - she once did have to take a jumpsuit with a squid symbol during a mission. It was declassified before the apocalypse, but she has told no-one outside of Abel. Coincidence?

Reynard abseils into the secret base where the mind-controlled octopuses are being held. Their tank is about to be vented so Reynard has to brace for it. Try doing a Wall Sit to imitate this act of fortitude! Good job! The octopuses are contained, but Reynard has to reverse the hypnotism device before he can be attacked by the octopuses. Janine feels like she is being mocked and is going to examine the drone for clues about Reynard's identity.

Janine has found a message drawn onto the drone which might be a warning... or a threat. Agent Reynard reverses the hypnotism and releases the octopuses back out to sea. He sets the base to self-destruct and parachutes from the top of the volcano. Re-enact that by doing a Superman exercise! Lie on your front with your arms and legs fully outstretched then lift your arms and legs slightly off the floor. This is good for strengthening your core. Hold that for one minute. Agent Reynard lands on the beach and escapes via seaplane. Which makes Janine remember that a fellow agent on a mission was a seaplane pilot. Have they been compromised?

Janine has managed to open up the drone and has found strange pellets that turn out to be popcorn kernels. Janine thinks she knows who Agent Reynard is and, if she's correct, there's nothing to worry about. Perform some gentle cool-down exercises while she performs a final sweep of the drone.

Janine is relieved to inform you that there is no threat and no mole. She reads a message that reveals that the messages came from Peter. A storm knocked out his broadcast equipment, and when he went to fix it, he found the drone. He marathoned all of the Bond movies while fixing the drone and thought the workout would be a fun mystery. Janine hopes you've enjoyed it. She thinks Abel may be overdue a film night!