Friday Workouts and the Saturday Team Chipper

Strong bounce back to the workout after the Thursday mini-rescue that threw off the schedule. Big team chipper later this afternoon before a day off tomorrow.

Friday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jump
AbMat Sit-ups
GHD
Calf Raise

Friday Evening Weight Training:
Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-3 repetitions
Back Hyperextension, 5 sets of 10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Superset: Perform each exercise in order to complete a set. 3 sets total.
Sumo Deadlift to High Pull, 8-10 repetitions
Hanging Knee to Chest, 20 repetitions

Saturday Afternoon 2-Person Team Chipper: One athlete exercising at a time. Perform each exercise in order to completion before moving to the next exercise. Split exercises between the two athletes as needed. Record overall time for the workout.
200 Rope Skips
100 Medicine Ball Push-ups
90 Ball Slams 20#
80 Hanging Knees to Chest
70 24" Box Jumps
60 Strict Overhead Press from the Rack 95#
50 Cannonball Pull-Ups

Have a Great Day!!

Quick Thursday and Friday Workouts

I will do a better job of posting this coming week. We had a flurry of activity here at the base and things have now settled down. Here are the workouts from Thursday and Friday.

Thursday:
Morning Circuit: Perform each exercise for 1:15 each to complete a set. Three sets total. One minute rest between sets.
Box Sprint
Prisoner Lunges
Barbell Good Mornings
Goblet Squats
AbMat
Jump Squats
Calf Raise

Thursday Evening Weight Training:
Deadlift, 5 sets 1-2 repetitions
Cannonball Pull-Ups, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 5 sets 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Bent Over Dumbbell Row, 3 sets 6-10 repetitions
AbMat Sit-Ups, 75 repetitions

Friday Evening Weight Training:
Barbell Push Press From the Rack, 5 sets of 6-10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Barbell Shrugs, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Hanging Knees to Chest, 3 sets of 15 repetitions

Have a Great Day!!

ESPYs Vs. Super PACs and a Back Workout

Yesterday the media provided me with some amazing moments and I woke up this morning frustrated. First, I heard some amazing figures brought to us (unfortunately...) by the Supreme Court and the worst decision that they ever made: The Citizens United decision. This decision allowed unlimited confidential donations to Super PACs that despite what they may claim, go directly to supporting political candidates. This essentially puts our government up for sale to the highest bidder. Unless of course the Super PAC is supporting someone that is such a nut job that the American people see through them. The doughy, obnoxious, Canadian-born and very un-Presidential Ted Cruz's Super PAC has raised millions of dollars. I thought out loud, "There HAS to be a better way to use money than supporting this clown?" Then there was the release of Donald Trump's financial statement which included his net worth: $10 billion. I again thought out loud, "Trump has zero chance of winning the Presidency. There HAS GOT TO BE a better use of hundreds of millions of dollars than a failed Presidential publicity stunt?"

In the evening I watched the ESPY Awards. Among the highlights, stories of athletic achievement and acknowledging some of the world's greatest athletes there were unbelievable stories of hope and courage. The Jimmy V Award for Perseverance went to Devon and Leah Still. Devon is an NFL player for the Cincinnati Bengals and Leah is his 5 year-old daughter that has been battling cancer for over a year. Not surprisingly, Devon has not been able to focus on football during the past year. Though he could not perform on the field while worrying about his daughter, the Bengals have kept Still on their roster so that he can still collect a paycheck, have insurance and be by his child's side while she goes through a laundry list of brutal treatments. During his acceptance speech, among everything else that Still said that was moving he said that he will continue to battle for ALL children with cancer, because they are the real heroes and are worth more than "the 4% that the government gives y'all". Four percent?

Then Caitlyn Jenner won the Arthur Ashe Award for Courage. Formerly Olympic Gold Medalist in the decathlon Bruce Jenner, Caitlyn Jenner is the final realization that Jenner lived an entire life to 60+ years old as a woman trapped in a man's body. Waves of paparazzi swarmed as Jenner began the transition to Caitlyn. I do not know how Jenner was able to handle it. During her acceptance speech, Jenner stated that "41% of transgender teens attempt suicide". What?! Forty-one percent?! What the...

It was just after breakfast today that I realized why I was upset. There are a lot of wealthy people on this planet pouring millions of dollars into the political campaigns of insane clowns that have no chance of winning the Oval Office. If a fraction of that money was spent to help the family of a child suffering through radiation treatments, wouldn't that be worthwhile? Or maybe providing the money needed for a transgendered teen that needs some help, guidance or counseling to keep them from hurting themselves? Wouldn't that be a much better use of those dollars?! Way more dollars than sense it seems in this world. Way more greed and desire for power than compassion. Perseverance and courage indeed.

Today's quote is from Jim Valvano:

"Don't Give Up. Don't ever give up."

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Deadlift, 5 sets of 5 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 3 sets maximum repetitions
Dumbbell Snatch, 3 sets of 5 repetitions
One Arm Bent-Over Dumbbell Row, 3 sets of 5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition

Have a Great Day!!

The Old Man vs. The Joker Will Wait and a Back Workout

Federer versus Djokovic are in a rain delay at Wimbledon. I will have to write about the match tomorrow, but I am pulling for the "Old Man" to beat the "Joker". 

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
SISU Hammer Swing, 15 repetitions per side
Tire Flip, 2 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Weighted Pull-Up (Bodyweight +50 lbs.), 5 sets of maximum repetitions
Wall Ball Rotational Throw, 3 sets of 20 repetitions
Sumo Deadlift to High Pull, 3 sets of 10 repetitions
Landmine T-Bar Row, 3 sets of 6-8 repetitions
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions

Have a Great Day!!

Women Combat Marines and a Back Workout

During a year long training experiment conducted by the University of

Pittsburgh and the United States Marine Corps, females have been training alongside males in small combat units. Thirty percent of the women left the training due to physical injuries like stress fractures. That is a very high rate of injury, but the training included carrying packs over 150 lbs. and dragging 220 lbs. simulated injured Marines out of armored vehicles. Like all individuals... male or female... some can cut it and some cannot. A third of the young men that started in my boot camp training platoon washed out. Not surprisingly, some of the woman Marines outperformed their male counterparts. Women will begin serving in combat roles come January unless the Marine Corps or the Pentagon decide that some of the jobs should remain closed to them. The simple truth is this: If a person, man or woman meets the qualifications to do a job.... combat or not... let them do it. Service to one's country is not decided by genitalia... it is decided by heart.

Today's quote is from Carly Simon:

"A really strong woman accepts the war she went through and is ennobled by her scars."

Workout: Back

Warm-Up: Perform each exercise in order to complete a set. Three sets total.

Jumping Jack, 50 repetitions

Bicycle Abdominal Crunch, 100 repetitions

Trunk Twist, 25 repetitions

Barbell Good Morning, 25 repetitions

Weight Training:

Deadlift, 5 sets of 1-2 repetitions

V-Handle Pull-Up, 5 sets of maximum repetitions

Sumo Deadlift to High Pull, 3 sets of 10 repetitions

Rotating Wall Ball Toss, 3 sets of 20 repetitions

T-Bar Landmine Row, 3 sets of 6-8 repetitions

Kettlebell Swing, 3 sets of 10 repetitions

Bent-Over One Arm Dumbbell Row, 3 sets of 4-6 repetitions

Have a Great Day!!

A Hot Back Workout and Having Friends Over!

Cleaning the house a bit and getting ready to have a few medical students over to celebrate ending their third year. At the same time we will have some current and past NOLS folks over as well. Dinner is at 6pm so I need to workout earlier than normal and it is going to be HOT! Lots of water and I certainly will not have to warm-up too much!

Workout: Back
Warm-Up:
Box Jump, 5 repetitions on 20" box, 5 repetitions on 24" box, and 5 repetitions on 36" box
GHD, 20 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Weighted Pull-Up (Bodyweight +20lbs.), 3 sets of maximum repetitions
SISU Warhammer Swing, 3 sets of 10 repetitions per side
Landmine T-Bar Row, 3 sets of 10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions

Have a Great Day!!

Quick Back Workout Post!

I was seated on a jury today, so until that is over these posts will be a bit short and later than normal. So here we go...

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Deadlift, 3 sets of 5 repetitions
Strict No-Kip Pull-Up, Emphasize Eccentric Motion, 3 sets maximum repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8 repetitions

Have a Great Day!!

Friday, Wrapping Up the Season and Back Day!!

We are totally done now. The last instructor team has debriefed their course, the "Shot Ski" has come and gone with a blur and we start packing up and rat-proofing vehicles for the summer today. It was a great season, some in-town staff have left for good but most will be migrating out of here for the summer and returning in September!

Today's quote is from Yo Yo Ma:

"I think anybody who goes away finds you appreciate home more when you return."

Workout: Back
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
Barbell Good Morning
Pull-Up Bar Hang
AbMat Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 5 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Torso Twist, 3 sets of 10 repetitions
(Primary muscles worked: Internal and external obliques)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)

Have a Great Day!!

Well at Least the Nats Won and a Back Workout

Yesterday was a really big sports day and all of the participants I was pulling for lost... except for the Washington Nationals who pulled off a 1-0 win behind Gio Gonzalez's great pitching. Ocho Ocho Ocho finished 14th in the Kentucky Derby (Had to root for this horse because of the dog...), Manny Pacquiao lost to Mayweather in a rather dull fight that I am glad I didn't spend $100 on, the Caps lost in game 2 to the Rangers and the Spurs lost to the Clippers in game seven to be eliminated from the NBA playoffs. Well, today is a new day!!

Today's quote is from Theodore Roosevelt:

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Five sets total.
Heavy Rope Whip (20 sec. on left foot, 20 sec. on right foot, 20 sec. on both feet)
AbMat Abdominal Crunch
Weight Training:
20 lb. Squat to Ball Slam, 3 sets of 15 repetitions
(Primary muscles worked: This is a dynamic full body exercise)
100 lb. Keg Load on to 48" Platform, 3 sets of 5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Deadlift (Sumo or Conventional), 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
5m Rope Climb, 3 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris, lower trapezius)

Have a Great Day!!

Just a Quick Back Post

Today I am supporting a sick companion. After three weeks on a pediatric rotation for medical school, Rebecca was bound to get a cold sooner or later. So today I am just going to put up a quick workout post and get her to bed. I am also attaching one of the best looking flowers I have ever seen. It was right near Mogollon Creek in the Gila National Forest. Word on the street is that it is a Gaillardia or Blanket Flower.

Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Abdominal Crunch
Weight Training:
Pull-Up, 60 repetitions
Dumbbell Bent Over Row, 30 repetitions
Dumbbell Pullover, 30 repetitions
Landmine T-Bar Row, 50 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Landmine Torso Twist, 10 repetitions
AbMat Abdominal Crunch, 25 repetitions

Have a Great Day!!

Washington Sports and Back Day!

It is actually a nice time of year to be a Washington DC area sports fan. The Wizards won game one in Toronto, Scherzer got his first victory as a National's starter, the Capitals are tied with the Islanders 1-1 in their first round series and the Orioles have a winning record, in second place behind the Red Sox. It is good to get a good dose of hometown sports positivity before the Redskins take the field again. I am usually optimistic though and look forward to the draft and the future.

Today's quote is from Lyndon B. Johnson:

"Yesterday is not ours to recover, but tomorrow is ours to win or lose."

Workout: Back
Warm-Up: Perform each exercise for one minute each to complete a set. Three sets total with no rest between sets.
Heavy Rope Whip
AbMat Abdominal Crunch
Ball Slam
Weight Training:
Deadlift (Sumo or Conventional), 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris)
Weighted Pull-Up, 50 total repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine T-Bar Row, 55 total repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
5m Rope Climb, 10 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris, lower trapezius)
Bicycle Abdominal Crunch, 100 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Brady's First Pitch?! and Back Day!

The Red Sox beat the hell out of the wounded Nationals in Fenway yesterday. Fortunately, there was one bright note for Washington fans and average guys everywhere. Tom Brady came out to throw the first pitch. The guy that can thread a tight spiral to Gronk between two defenders would have completely beaned a left handed batter with the junk he delivered to the plate! If not for Poppy's quick reactions the ball would have rolled to the backstop. Don't quit your day job, Tommy.

Today's quote is from Julia Stiles:

"I was gonna throw the first pitch at a Mets game, but there was a rain delay. So I'm waiting for it to stop, and the team's manager, Willie Randolph, comes by. Now he's already intimidating to begin with. But he comes over to me and says, 'If you screw this up, they will boo you.' And I said 'Thanks.'"

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twist
TRX Rows
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Wide Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine T-Bar Row, 5 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Hanging Toes to Bar, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis, iliopsoas)

Have a Great Day!!

A Quick Back Day Post

I had a very busy day at work today, so I am going to just do a quick post and hit the hay.

Workout: Back
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Barbell Good Morning
Bicycle Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions
Landmine T-Bar Row, 3 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Sumo Deadlift, 5 sets of 1-3 repetitions

Have a Great Day!!

Undefeated Does Not Equal Perfect and Strongman Back Day

The bracket remains intact!!

I rode the Spartans as far as I could but I had them losing to Duke... and Duke really blew them out by 20 points?! But, the evening really belonged to Wisconsin who ended the perfect run of the Kentucky Wildcats. 

Many of the Kentucky players did not shake hands with the Wisconsin players that had beaten them. The thing that really stood out to me though was at the post game interview. One of the Harrison twins of Kentucky dropped a racially charged expletive regarding Frank Kaminsky of Wisconsin. It is important to remember that these guys are 18-21 years old, but a display of good sportsmanship when beaten by a better team shows a lot of character. That comment was classless and told me a lot about the person.

Today's quote is from Kareem Abdul-Jabbar:

"A lot of young players don't really know much about the history of the game and a lot of them are missing out on what the game is all about, especially the whole concept of sportsmanship and teamwork."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Dynamic Step-Up
Trunk Twist
Barbell Good Morning
Landmine Torso Twist
Bicycle Abdominal Crunch
Weight Training:
SISU Warhammer Swing, 5 sets of 15 repetitions per side
Tire Flip, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5
Fat Grip Dumbbell Snatch, 5 sets of 2-5 repetitions
100m Farmer's Carry, 3

Have a Great Day!!

New Instructors Coming In Hot and Back Day!!

Today we begin the briefing for the next generation of NOLS instructors to come out of NOLS Southwest. It is always exciting to see the new faces of folks arriving to educate our students in the wilderness. The challenge of taking a NOLS Instructor Course lies in the fact that it is a 35-day job interview. The challenge of working a NOLS Instructor Course is making it NOT feel like a 35-day job interview where the participants are competing with each other.

Today's quote is from Simon Sinek:

"Leadership is not about the next election, it's about the next generation."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
TRX Row
Bicycle Abdominal Crunches
Weight Training: (For those not working the NOLS Instructor Course.... they are in NOLS Mode!)
Pull-Up, 3 sets of maximum repetitions
Upright Barbell Row, 3 sets of 10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Kettlebell Swing, 3 sets of 10 repetitions

For those NOT working the NOLS Instructor Course:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Sledgehammer Swing, 10 repetitions per side
Tire Flip, 5 repetitions
100m Farmer's Carry

Have a Great Day!!

Quick Back Post

Just off the road and a ten hour work day... so you are just getting a quick post.

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Jumping Jack
Trunk Twist
TRX Row
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of 6-8 repetitions
Landmine T-Bar Row, 5 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions

Have a Great Day!!

Happy Saint Patrick's Day and Back Day!

What started out as a day of feast and celebration for Patrick, the patron saint of Ireland has become a day for people who want to celebrate everything they think is Irish. I for one don't go out on St. Patrick's Day: I don't drink green beer, I don't drink the offensively named "Irish Car Bomb" and I don't dress up like a leprechaun. My father took it pretty seriously as an Irish-American: I will drink a quality stout beer, I will sip some good whiskey, I will listen to some Clancy Brothers, and I will think about my dad.

Today's quote is from William Butler Yeats:

"Being Irish, he had an abiding sense of tragedy, which sustained him through temporary periods of joy."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jumping Jack
Trunk Twist
Barbell Good Morning
TRX Row
Bicycle Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull Over, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Torso Twist, 3 sets of 10 repetitions
(Primary muscles worked: Internal and external obliques)
Landmine T-Bar Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)

Have a Great Day!!

New GM, New Season, 'Skins May Suck... But Hey, It Was Back Day!!

I am glad that the 'Skins continue to develop the defensive line... especially since the Eagles landed DeMarco Murray?! I am even okay with the Redskins being sub .500 again next year as long as there is the appearance of progress. So far, free agency has been pretty good as far as I am concerned. New GM, new season, hopefully a different outcome!

Today's quote is from Ben Franklin:

"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."

Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
Air Squat
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 1-2 repetitions each
(Primary muscles worked: Erector spinae group, biceps femoris)
Upright Barbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Dumbbell Pullover, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine T-Bar Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Super Set:
Landmine Torso Twist, 3 sets of 8-10 repetitions
(Primary muscles worked: Internal and external obliques)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

A Bit Strange and Back Exercises

I wrapped up my time in the field with a day off before stepping back into front country mode and working in the office again. Tomorrow I begin briefing the NOLS Semester on the Borders for the Southwest portion of their course. It is a bit strange because I have put my river gear away and will not need it again until next fall. This will be one of the longest breaks between field contracts that I have had in my NOLS career: I have chosen to stay at home and support Rebecca this summer while she continues the odyssey of medical school.

Today's quote is from Patrick Warburton:

"I have a family to support. And I'm not always going to be doing exactly what I want to do."

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Trunk Twist
Barbell Good Morning
TRX Row
Abdominal Crunch
Weight Training:
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Row, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Landmine Torso Twist, 3 sets of 8-10 repetitions
(Primary muscles worked:  Internal and external obliques)
Sumo Deadlift, 5 sets of 1-3 repetitions
(Primary muscles worked: Iliocostalis, longissimus, spinalis, and biceps femoris)


Have a Great Day!

Taking Care of the Duty to "The Man" and Back Day

I don't know why it is so satisfying to get my taxes done? Maybe because I don't make enough money that the IRS actually sends me a refund? As soon as I get free time once my W-2 arrives I just bang out my taxes. It seems silly to wait and not get the money that is owed to me. The sooner I get the return, the sooner that money is working for me. I would probably feel quite different if I owed the government money.

Today's quote is from Ernie Banks who recently passed away:

"When I wake up in the morning, I feel like a billionaire without paying taxes."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
TRX Row
Air Squat
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, spinalis, longissimus, and biceps femoris)
Landmine T-Bar Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Landmine Torso Twist, 3 sets of 6-10 repetitions
(Primary muscles worked: Internal and external obliques)
25m Close Grip Sled Drag, 3
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids)
5m Rope Climb, 3 sets of 3 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!