Last Workout in Arizona!

Today will mark the last workout while we live in Arizona. Tomorrow we will load up the cars and we will start heading to our new home in Chattanooga, Tennessee. It is all very exciting, its been mildly stressful and slightly terrifying as we send ourselves out into the world to a town we do not know. In the grand scheme of troubles in the world, ours are few and the things that are challenges to us are really just hiccups in life. We live a blessed life.

Warm-Up: Complete a 6 minute AMRAP of the following exercises: 
Push-Up, 10 repetitions
Jump Rope, 40 repetitions
20" Box Jump, 10 repetitions
PVC Passthrough, 20 repetitions
Workout: Complete three rounds for time.
800 Meter Run
Butterfly Sit-Up, 50 repetitions
Kettlebell Swing 32kg, 30 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-in
Leg Lift

Have a Great Day!

GO TIGERS! and the Workout

There was an amazing story the other day on the Sportscenter with Scott Van Pelt that everyone should watch. I know that football is a dangerous sport. People get injured everyday and the head trauma that causes CTE is terrible. I get that. But, for the folks who wonder what good comes out of a sport like football... please watch this video about the Benton Harbor Tigers and their retired 74-year old coach. Elliot Uzelac showed up and showed these kids what it is like to have someone care about them. There is no Cinderella in this world, but you will not be disappointed and if you are like me, you will probably get a little choked up.

Warm-Up: Complete a 5 minute AMRAP of: 
Hand Release Push Up, 10 repetitions
Bicycle Crunch, 10 repetitions
PVC Wraparound, 20 repetition
Air Squat, 10 repetition
Workout: 10 Rounds For Time:
Push-Up, 10 repetitions
Hollow Rock, 10 repetitions
200 Meter Run
Cool-Down:
400m Walk
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-In
Leg Lift

Have a Great Day!!

Nobel PEACE Prize, Right? The Workout

Now, anyone that reads this knows that I like Obama. I think that he has been a good President. I think though that even Barack himself must wonder why the hell he was given the Nobel Peace Prize?! Really the committee screwed up. No U.S. President should be given the award for Peace. There are too many things that a U.S. President has to do that should block them from ever being considered?! How many other Nobel Laureates authorize drone strikes on people? I mean, don't get me wrong, I am sure that Mulah Mansour was a bad dude.... but Obama personally authorized that strike. Obama, who is also the Commander in Chief, is ultimately responsible for the gunship strike that mistakenly destroyed the Doctors Without Borders hospital in Afghanistan on October 3, 2015. That HAS to be the first time that one Nobel Laureate blew-up another Nobel Laureate?! This world is crazy.

Warm-Up: Complete a 5 minute AMRAP of: 
Jump Rope, 40 repetitions
Burpee, 5 repetitions
20" Box Jump, 10 repetitions
Butterfly Sit-Up, 10 repetitions
Workout: AMRAP 10 Minutes. Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.
Dumbbell Thruster (33# per dumbell)
Strict, No Kip Pull-Up
Cool-Down:
400m Walk
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift

Have a Great Day!!

Armed Forces Day and the Workout

Today was Armed Forces Day. The day is a single holiday for citizens to come together and thank our military members for their patriotic service in support of our country.  This day honors everyone serving in the U.S. Military branches; Air Force, Army, Coast Guard, Marines and the Navy. Regardless of whether you agree with our government's foreign policy or not, there are a load of men and women out there in the world that selflessly serve their country. Take the time to thank them for that.

Warm-Up:
Slow Jog, 1 mile
Workout: Perform each exercise in order to complete a round. Three rounds for time.
Jump Rope, 50 repetitions
Kettlebell Sumo Deadlift to High Pull (32kg), 40 repetitions
Kettlebell Goblet Squat (32kg), 30 repetitions
Hand Release Push-Up, 20 repetitions
Strict No Kip Pull-Up, 10 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Ted, Bernie: Move On Dot Org.... and the Workout

I think it is about time for Ted Cruz and Bernie Sanders (and technically John Kasich...) to admit that they are done. It is time to move on to the general election between Hilary and the Donald. Not that I am excited to get THAT ball rolling.... but it does seem kind of ridiculous for Cruz to be picking a running mate?! Fiorina? Really.

Warm-Up:
Steady Pace Run, one mile
Warm-Up Super Set: Perform each set in order to complete a set. Two sets total. No rest between exercises.
Hand Release Push-Up, 15 repetitions
Strict Chin-Up, 8 repetitions
AbMat Butterfly Sit-Up, 15 repetitions
Strength: Complete each exercise in order to complete a set. Seven sets total. No rest between exercises.
80% 1-RM Bench Press, 5 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand
Metabolic Conditioning: perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Dumbbell Fly, 20 repetitions
Axle Bar Curl, 15 repetitions
Burpee, 10 repetitions
Strict Chin-Up, 5 repetitions
Cool-Down:
400m Walk
Mobilty:
Chest and Shoulder Girdle Stretches

Have a Great Day!!