Team River Runner-Chattanooga and the Workout

Today is an exciting day. I will be working out earlier today for a couple of reasons. First, I need to try to get at it before the expected rains this afternoon. Secondly I am going down to Coolidge Park here in Chattanooga to meet up with folks from Team River Runner. From their website they describe their organization this way: "Team River Runner believes that every wounded and disabled veteran deserves the opportunity to embrace new challenges, invoke leadership, and promote camaraderie. Team River Runner provides an outlet to fulfill these beliefs – inviting wounded and disabled war veterans and their families to participate in adaptive paddling programs." Awesome! Apparently they meet every other Wednesday at 6pm down by the river for a flatwater paddle for an hour and a half on the Tennessee River. I will let you know how it goes!!

Warm-Up:
Rowing HIIT: Two minute warm-up followed by :30 of maximum effort then 1 minute at 70-80%. Two minute cool down for a total of 20 minutes.
Weight Training:
Front Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 5 sets of 15 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Dumbbell Weighted Lateral Lunge, 3 sets of 8-10 repetitions
Air Squats, 3 sets of 30 repetitions. Perform the exercises every minute on the minute until all three sets are complete.
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Quick Wednesday Post

The Wednesday morning workout was all that we got in today. Tomorrow the NOLS Lightweight Backpacking Course kicks off so we are making tomorrow the rest day. We really won't get to the workout again until Friday evening when we will lift for the legs.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
GHD
Squat Jumps
AbMat Sit-Ups
Barbell Weighted Step-Ups
Alternating Lateral Lunges
Calf Raises

Have a Great Day!!

Summiting Mount Surgery, The Crack of Dawn and a Leg Circuit

Fortunately, this is the last crack of dawn 4am start that we have to make to get Rebecca out the door for her surgical clerkship of medical school. Friday there is an exam and that will mark another rotation under her belt. After that it is on to pediatrics! Leaving the 4am wake-up and move onto to snot noses!

Today's quote is from Ambrose Bierce:

"Dawn: When men of reason go to bed."

I think that there may be five or more people attending this evening's workout so we will do another timed circuit.

Workout: Legs
Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Step-Up
Squat Jump
Calf Raise
Box Sprint
Bicycle Abdominal Squat
GHD
Lateral Lunge
Air Squat

Have a Great Day!!