The new dog Biscuit slept through the night and then this morning we took him and Ocho on a hike up near Signal Mountain in the Rainbow Falls Wilderness. It was a beautiful cool morning and the dogs had a great time. The trail we were hiking on seems to be maintained by the folks at Wild Trails. The trails were clean, clearly marked and brush and other debris blocking the trail was almost non-existent. The dogs had a great time, we beat the heat and were back down at our house before the crowds arrived!
Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Kettlebell Swing, 10 repetitions
PVC Trunk Twist, 15 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 8-10 repetitions
Cannonball Pull-Up, 5 sets of maximum repetitions
Core Work: 25 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!!
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!
Memorial Day Weekend. It is easy to get wrapped up in things like I did today: "Oh crap. I have to close the bank account here in Arizona today because Monday is Memorial Day." For many Americans, Memorial Day is an inconvenience because things like the bank or post office will be closed on Monday. The reality is that we are still at war and there are still Americans dying, now fighting ISIS in Syria and Iraq along with the continued fight with the Taliban in Afghanistan. Just last month a Navy SEAL from Phoenix died as part of a quick reaction force in Syria as he waded into combat helping to extract other American military advisers. Special Warfare Operator 1st Class Charlie Keating IV died a hero at a time when it is easy to forget that there are military personnel out there risking their lives every day.
I am not sure what it is going to look like here Monday on Memorial Day for the workout. We are packing everything up for an early final departure to our new home in Chattanooga on Tuesday. This includes all of the workout equipment so I am going to dedicate today's workout to all of our brave men and women out there that are serving their country and especially in memory of those who have died in that service.
I am going to modify the "Whitten" Hero workout. Since I have sent the wall ball to Chattanooga already on our moving trailer I will replace the wall ball toss with thrusters with a pair of 20# dumbbells. The workout is named for Army Captain Dan Whitten. Whiiten, 28, of Grimes, Iowa, was assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC. Whitten died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Warm-Up: Three rounds at a warm-up pace.
400m Jog
Glute Bridge, 15 repetitions
Push-Up Plank Hold, 30 seconds
Butterfly Sit-Up, 20 repetitions
Workout: "Whitten" Five Rounds For Time.
Kettlebell Swing 32kg, 22 repetitions
24" Box Jump, 22 repetitions
400 Meter Run
Burpee, 22 repetitions
Dumbbell Thruster (20# Dumbbells), 22 repetitions
Cool-Down:
400m Walk
Have a Great Day!!
Warm-Up: 6 minutes as many rounds as possible
20" Box Jump, 10 repetitions
Hand Release Push-Up, 10 repetitions
Walking Lunge, 10 repetitions per side
Strict No Kip Pull-Up, 5 repetitions
Workout: Perform 21 repetitions of each of the exercises below to complete a round. Then complete 15 repetitions of each for the second round and then complete 9 repetitions of each exercise for a third round. Complete the three rounds for time.
Kettlebell Swing (32kg)
24" Box Jump
AbMat Butterfly Sit-Up
Cool-Down:
400m Slow Jog
Core Workout: Complete 15 repetitions of each of the exercises below. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Grip Training:
Captains of Crush Grip Trainers, 5 sets of 15 repetitions per hand
Have a Great Day!!
Today the packing continued. Most things are in boxes and squared away, just waiting for the ABF trailer to arrive on Friday. Tomorrow however things will change here. The Rogue Power Rack is coming down and getting ready for the big move to Chattanooga. It will be great to actually have a real garage for the garage gym once we arrive! It will take the trailer a few days to get there and we will unload it on June 3rd. Starting Saturday morning, workouts are going to either be bodyweight or dumbbell focused.
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.
Pull-Up, 5 repetitions
Jump Rope, 40 repetitions
PVC Passthrough, 20 repetitions
100m Run
Metabolic Conditioning For Time: Perform each exercise in order. No rest between exercises. Record your time when complete.
Box Jump (24"/ 20"), 50 repetitions
Kettlebell Swing (50#/35#), 40 repetitions
Burpee, 30 repetitions
Wall Ball Shot (20#/14#), 20 repetitions
Strict No-Kip Pull-Up, 10 repetitions
Cool-Down:
200m Walk
Core Workout: Perform each exercise in order with no rest between exercises.
Flutter Kick, 10 repetitions
Lying Heel Touch, 10 repetitions
Knee Pull-In, 10 repetitions
Lying Leg Lift, 10 repetitions
Have a Great Day!!
There is nothing that will make impending life changes hit home more than seeing the job you are currently working in posted as available?! My very thoughtful boss did let me know that the email would be coming out.... but it is still quite a wake up call. I think I applied for five jobs today?!
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jumping Jack
Trunk Twist
Barbell Good Morning
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 10 repetitions
Super Set: Perform each of the next three exercises in order to complete a set. 3 sets total. No rest between exercises.
Kettlebell Swing, 10 repetitions
Landmine T-Bar Row, 10 repetitions
AbMat Sit-Up, 30 repetitions
Have a Great Day!!
I went down the river for a couple of weeks and came back to the political primaries. Ignorance is truly bliss. I don't know what exactly I was expecting to come back to, but I can't decide whether I should be impressed that Trump keeps winning or if I should be appalled?! The guy is a megalomaniac who has no serious policies that I have heard. What it does speak to is how tired people are with politics as usual. People are so fed up that they are willing to elect a lunatic with no political platform, who has been paying politicians for decades?! Weird.
Warm-Up:
Turkish Get Up, 3 minutes continuous
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flip, 4 repetitions
Weight Training:
Deadlift, 5 sets 1-4 repetitions
Kettlebell Swing, 3 sets of 15 repetitions
Fat Grip Dumbbell Snatch, 5 sets of 1-3 repetitions
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict, No Kip Wide Grip Pull-Up, maximum repetitions
AbMat Sit-Up, 25 repetitions
Have a Great Day!!
Just listening to Bernie Sanders and Hilary Clinton is so much nicer than any of the GOP debates. They say things like "I am sorry, Senator but I do not agree" or "With all do respect Madam Secretary". They are often times disagreeing with each other but being polite and respectful. They also actually talk about issues instead of saying twenty second Rubio robot responses over and over or the ever popular Trump-isms like "We are going to win again. We are going to do so much winning, you will love it!"
Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Ball Slam
Torso Twist
AbMat Sit-Up
Weight Training:
Sumo Deadlift to High Pull, 5 sets of 6-8 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
One Hand Wide Grip Dumbbell Snatch, 5 sets of 1-5 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Landmine Torso Twist, 10 repetitions
Kettlebell Swing, 15 repetitions
Medicine Ball Weighted Butterfly Sit-Up, 20 repetitions
Have a Great Day!!
The new dog Biscuit slept through the night and then this morning we took him and Ocho on a hike up near Signal Mountain in the Rainbow Falls Wilderness. It was a beautiful cool morning and the dogs had a great time. The trail we were hiking on seems to be maintained by the folks at Wild Trails. The trails were clean, clearly marked and brush and other debris blocking the trail was almost non-existent. The dogs had a great time, we beat the heat and were back down at our house before the crowds arrived!
