Obama's Last White House Correspondent's Dinner and the Workout

I will miss Obama. I think once the dust of history settles, once the old white obstructionists in Congress have moved on, once we are able to look back with 20/20 hindsight... people will realize that Obama was a damn good President. Saved the U.S. auto industry, pushed through the Affordable Care Act, authorized the attack on Osama Bin Laden and kept the world economy from spiraling out of control. Was he perfect, no. But, he has been pretty damn good. "Obama. Out."

Warm-up: Complete each exercise in order to complete a set. Two sets total. No rest between exercises.
Air Squat, 15 repetitions
AbMat Butterfly Sit-Up, 15 repetitions
PVC Passthrough, 20 repetitions
Wall Ball Toss, 20 repetitions
Weight Training: Complete each exercise in order to complete a set. Two sets total. No rest between each exercises. All exercises will be done with 95#. For each exercise, the bar will come from the floor.
Overhead Squat, 10 repetitions
Strict Overhead Press, 15 repetitions
Front Squat, 20 repetitions
Push Jerk, 25 repetitions
Back Squat, 30 repetitions
Push Press, 35 repetitions
Mobility:
Quadriceps and Shoulder Girdle Stretches

Have a Great Day!!

WR? Workout

The 'Skins picked a wide receiver. Okay, I get it. This draft is heavy on defensive linemen and they can pick one up in the later rounds. Doctson looks like a tall kid that Cousins could throw to in the red zone and he will come down with the ball... great. But I think I would have rather seen more depth on the offensive line so Captain Kirk doesn't get his bell rung while doing it!

Warm-Up:
400m Jog with 25# Plate
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
Barbell Rows Supine Grip 95#, 7 repetitions
AbMat Sit-Up, 30 repetitions
Wall Ball Toss 20#, 7 repetitions
AbMat Sit-Up, 30 repetitions
Strength:
Steady State Row, 20 minutes
Metabolic Conditioning: AMRAP in eight minutes. perform each exercise in order to complete a round. Do as many rounds as possible in eight minutes.
100m Sprint
AbMat Sit-Up to Wall Ball Toss 16#, 7 repetitions
Cool-Down:
400m Jog with 25# Plate

Have a Great Day!!

Looking for a New Home and the Workout

Tomorrow night we will be catching a red-eye flight from Phoenix to Atlanta and renting a car. We will drive to Chattanooga where we will be moving to in June and start looking for houses on Monday. Monday night we catch the red-eye back to Phoenix and drive back to Tucson for work on Tuesday.

It is a whirlwind tour but that is how it has to be. It is all very exciting and a bit crazy all at the same time. So tomorrow and Monday will be a day off from the weights. I am going to try to do a steady pace run after the workout today.... Monday will just be a complete "rest day".... I put it in quotations because it will NOT be restful!!

Workout:
Warm-Up:
Jump Rope, 100 single under repetitions
Weight Training:
Back Squat, 5 sets of 8-10 repetitions
Metabolic Conditioning: AMRAP in 15 minutes. Perform each exercise in order to complete a set, no rest between sets. Complete as many rounds as possible in 15 minutes.
20# Wall Ball Toss, 15 repetitions
24" Box Jump, 15
Row, 300m
Mobility:
Quadriceps and Hamstring Stretches

Have a Great Day!!

Saturday Rest Day, Sunday Workout and one More Reason to be Offended by the Redskins!

My brother and I were once again lamenting about the possible destruction of Kirk Cousins this week by the terrifying Rams' defensive line. While we were on the subject of how embarrassing the Redskins' performance is, we realized.... on top of their name being a racial slur... the Redskins' weekly performance is insulting to all Native Americans! Having the image of a Native American warrior on the uniforms of players that are so terrible is slanderous!

Yesterday was the unplanned rest day having to do some unexpected work. Back at it today!!

Metabolic Workout:
Warm-Up:
400m Slow Jog
75 AbMat Sit-Ups
AMRAP 30 Minutes:
15 Wall Ball Shots
15 Burpees
300 Meter Row
Cool-Down:
400m Walk
Mobility:
Quadriceps Stretch

Have a Great Day!!

NOLS Southwest Back in Action

Returned from my weekend vacation back east with friends and returned to the staff of NOLS Southwest rolling in to begin the Fall Season! Some folks were asking about an evening workout so I am going to do a workout solo in the morning and I have set up and evening circuit training. Great to have folks back!!

Morning workout:
Warm-up:
3 minute continuous Turkish Get-Up
10 PVC Wraparounds
10 PVC Passthroughs
1x mod burgener warm up (Clean and Jerk Focus) (45/35)
Strength:
Box Back Squat, 3 Repetitions Every Minute for 10 minutes, 70% of Back Squat
Metabolic Conditioning for Time:
Grace:
30 Clean & Jerks (use a weight that is appropriate for you)
Cool Down:
3 minute row
Mobility:
PVC Shoulder Girdle Mobility Stretch

Evening circuit workout:
Perform each exercise in order for 1:15 to complete a set. Three sets total with a one minute rest between sets.
Jump Rope or Jumping Jacks
Calf Raises
20" Box Jump or Step-Ups
Wall Sit
AbMat Sit-Ups or Abdominal Crunches
Barbell Weighted Good Mornings
Wall Ball Toss

Have a Great Day!!

Traveling Workouts and Today's Workout of the Day

This weekend I am headed back east to visit friends. I will workout today like I normally do and I will take tomorrow off as I travel. I have listed three travel workouts where there is no equipment required. I will get back at it here on Monday when I will post again.

Warm-Up:
3 minutes continuous KB swing, light
10 H/L PVC Wraparounds
10 H/L PVC Passthroughs
Strength:
Back Squat, 4 sets of 8 repetitions. One set every three minutes.
Workout of the Day:
10 Minutes, AMRAP
21 Wall Ball Tosses
15 Dips
9 24" Box Jumps
Cool-Down:
3 minutes continuous Air Squats
Mobility:
Quadriceps stretches

Travel Workouts:
Friday:
2 rounds for time:
20 Jumping Air Squats
Run to make the block
At each corner 20 Jumping Air Squats

Saturday:
15 minutes AMRAP:
5 Burpees
10 Alternating Lunges per leg
15 Abdominal Crunches

Sunday:
15 minutes AMRAP:
15 Air Squats
15 Hand Release Push-Ups
30 second Plank Hold

Have a Great Weekend!

Heroes Do Something and the Workout of the Day

Passengers on a train traveling from Amsterdam, including three 20-something year old Americans subdued a gunman who seemed intent on committing a massacre. It was very brave of a citizen of France, an expat from Midlothian, Virginia to initially step in and attempt to disarm the gunman. Mark Moogalian got the AK-47 from the shooter, but the gunman pulled out a pistol and shot Moogalian in the neck. It was then that the three Americans and a British citizen jumped on the gunman and subdued him.

I am sure some of my facts are a bit off here, but there is one thing that is true.... a small number of unarmed train passengers subdued a heavily armed assailant. One man was shot in the neck and will recover. One man was injured by the gunman's knife including having his thumb nearly severed. Terrible injuries for sure. But this gunman had eight or nine magazines of ammunition for his AK-47. Hundreds of people may have been killed or injured if these folks hadn't done something. Heroes take action.

Today's quote is from Brad Meltzer:

"We are all ordinary. We are all boring. We are all spectacular. We are all shy. We are all bold. We are all heroes. We are all helpless. It just depends on the day."

Workout:
Warm-Up:
3 minutes AMRAP (Warm-Up Pace):
15 Air Squats
20 PVC Pass Throughs
5 Pull-Ups
Strength:
Deadlift, 4 sets of 8 repetitions (One set every 3 minutes)
Metabolic Conditioning for Time:
100 Calorie Row
100 Wall Ball Tosses
Cool-Down:
400m Walk
Mobility:
Hamstring Stretches

Have a Great Day!!

Women Rangers and the Workout of the Day!!

Apparently two women (and possibly three if one woman passes after retaking the mountain portion of the training...) have just completed Army Ranger school. The selection process for men is simple: 1) Be crazy enough to attempt the 61-day combat leadership course. You have to be the best of the best that the Army has to offer. A small population to begin with for sure. 2) Of the men that attempt, roughly 60% of those elite warriors wash out because of the physical and mental demands of the course. If you are wondering about this course check out "Surviving the Cut". It is an amazing, historic accomplishment for these two women to have passed this course. Now there is a debate as to whether they can serve in combat?! Are they letting the 60% of the men that washed out of Ranger School serve in combat? 

Warm-Up:
10-20-30 interval row, 5 minutes
AbMat Sit-Ups, 50 repetitions
Strength:
Back Squat, 4 sets of 10 repetitions. One set every 3 minutes.
Metabolic Conditioning:
15 minutes AMRAP (AMRAP – Rounds and Reps)
20 Hanging Knees to Elbows
30 Wall Ball Tosses
Cool-Down:
400m walk
Mobility:
Quadriceps Stretches

Have a Great Day!!

Late Post, A Desert Hurricane and the Workout of the Day

Last night the base got hit by an impressively violent storm. The wind was gusting like crazy, horizontal sheets of rain pounded the buildings and the wash that cuts through the property burst it's banks. My morning was spent doing clean-up of fallen tree parts and moving standing water so it won't make a comfy home to mosquitos.

Warm-Up:
Complete a 6 minute AMRAP of: 
15 Air Squats
5 Hand Release Push-Ups
10 Walking Lunges
20 PVC Passthroughs
Strength:
Bench Press 4 sets of 12 repetitions (one set every three minutes)
Metabolic Conditioning for time:
80-60-40-20
Wall Ball Toss
400m run after each set of Wall Balls
Cool-Down:
3 sets of 15 Elbows to Knees
400m Walk

Have a Great Day!

Quick Post: Just Weight Training Saturday

Dog sitting for four dogs and doing weekly chores at the base here. I am just going to make a quick post.

Weight Training Saturday:
Warm-Up:
15 minute row (161 total calorie pace for me)
10 PVC Pass Throughs
10 PVC Wrap Arounds
Hamstring Stretch
Weight Training:
Bench Press, 5 sets of 5 repetitions
Barbell Weighted Split Squat, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Barbell Weighted Good Morning, 3 sets of 10 repetitions
Weighted Neutral Grip Pull-Up (Bodyweight +25lbs.), 3 sets of maximum repetitions
Barbell Weighted Calf Raise, 3 sets of 15 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
AbMat Sit-Up with Medicine Ball, 100 repetitions
Mobility:
PVC Shoulder Girdle Stretches

Have a Great Day!!