It has been a few days since I have posted and I have been a bit busy, One of the things that we did in the last few days was go to see the Washington Nationals versus the Atlanta Braves. I walked away from that game feeling like Bartolo Colon gives all middle aged men hope. The 43 year old MLB pitcher is LISTED at 5'11", 280 lbs. and he schooled the vaunted Nationals batters! Though I am a Nats fan, I have to tip my cap to Colon!
Workout:
Rowing HIIT, 20 minutes
AbMat Sit-Up, 50 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
On July 16, 2015, Muhammad Youssef Abdulazeez fired on two military installations in the area around Chattanooga. Abdulazeez did a drive by shooting at a strip mall that contained an armed forces career center, then traveled to a Navy Reserve center and shot that place up. Abdulazeez was finally killed by police after a firefight but not before four Marines were gunned down. A Sailor, a Marine recruiter, and a police officer were all wounded and the Sailor died from his gunshot wounds a couple of days later. After an extensive investigation, the FBI said that the shootings were motivated by "foreign terrorist organization propaganda."
One year later the community is still healing and it is hard to picture these things happening here. But then again, maybe we have to start getting used to it: We lived right near Gabrielle Giffords' home in Tucson and now we are living in the town where the Chattanooga Five were killed. The guy was armed to the teeth with an AK-47 semi-automatic rifle, a 9mm handgun and had a Saiga-12 gauge shotgun in his car. Someone of course will argue that this isn't a gun problem.... interesting.
Workout:
Rowing HIIT, One minute warm-ip pace followed by :20 of maximum effort then :40 at 70-80%. One minute cool-down for 20 minutes total.
Have a Great Day!!
Young black men being shot every day by cops for no good reason. Now in a place like Dallas where a police department is trying to make changes... a place where a peaceful protest by the Black Lives Matter movement was just wrapping up.... a place where the police respected the protesters last night and the protesters respected the police. And then some people unloaded on the cops. Described as snipers they shot eleven officers and five of those cops have died. There is not a lot of information but this we know is true: Once again some people not of their right mind were able to get a hold of a gun that has a capacity to kill or injure a lot of people.
Warm-Up:
Rowing HIIT: One minute warm-up pace followed by :20 of maximum effort then :40 at 70-80%. One minute cool-down for 20 minutes total.
Weight Training:
Farmer's Carry Handle Deadlift, 5 sets of 1-5 repetitions
Pendlay Row, 5 sets of 5 repetitions
Rope Handle Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 5 sets of 4-6 repetitions
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
Hopefully today will be a better day than yesterday.
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!!
It is the 240th anniversary of the day when our founding fathers signed the Declaration of Independence! The signers collectively stated that they had had enough of the King of England and the policies that he set forth disrespecting the citizens of the colonies of North America. Those that signed the declaration stated the following: "... with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor." They put it all on the line to try to live their lives as free men. And now, 240 years later, their vision continues to grow and evolve.... amazing.
Warm-Up:
Rowing HIIT: Two minute warm-up followed by :30 of maximum effort then 1 minute at 70-80% effort. Two minute cool down for a total of 20 minutes.
Weight Training:
Deadlift, 5 sets of 1-3 repetitions.
Super Set: Perform the next two exercises in order to complete a set, no rest between exercises. Three sets total.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetitions
Cannonball Pull-Up, 5 sets of max repetitions
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 Independence Day!!
