Saturday's Pictures

We had a good session on Saturday! We had all the equipment that was supposed to be there, so we didn't have to supplement with heavier objects. Our total time was 82 minutes. My heart rate monitor crapped out on me 5 minutes in, so I can't analyse exercises, but the way my back feels, the keg was a butt kicker.

Exercise of the Week, 13 February

This week's exercise is the Keg Clean and Press. While clean was fairly simple, an entirely new difficulty was added at the press. That was the point where gravity and the water in the keg became reacquainted. Add in the diameter of the keg and it is a smoker. Enjoy the video.

Saturday's Line Up

Well, I learned how to take a keg apart this week. Why is that important? Because now we can fill it with water! Here is the line up for Saturday's workout:
1. Heavy Bag
2. Ground and Pound
3. BJS
4. TO Band Supine Runners with Medball Toss
5. TO Band Runners
6. TRX with Parallettes
7. Suspended Agony
8. Agility Ladder
9. Jump Rope
10. Battling Rope (Tsunami)
11. Iron Chair with 60lb Kettle Bell
12. Turkish Sit Up
13. Keg Clean and Press
14. TRX One Arm Squat Row with Kettle Bell Press
15. Renegade Row

Exercise of the week

This is a new section where we show you what one of the exercises we do looks like. This week is the good old Bungee Jump and Scoot, or BJS. The exercise is quite simple and will take the starch out of you in one round. First take a rope, string, elastic tube, etc. and tie it to two fixed points about knee high (that's knee high to an average adult male, not a giraffe). Be sure that you have about 7 feet between your anchor points. Next stand parallel with the cord. Laterally jump over the rope. Drop down to the front leaning rest and scoot (DO NOT ROLL) under the the cord. Stand up, repeat. Enjoy the video on this.

Results are in, finally

First of all, sorry for the delay in getting this posted. Saturday was definitely a smoker. I again had the pleasure of shoveling snow before heading out. Thankfully it was only a fraction of last week's. When the Turkish Get Up is a rest, you can kind of figure that everything else was tough. Over 48 hours later, and I can still feel the water board. This was probably one of the most demanding sessions (even though someone forgot the heavy bag) since the first gauntlets. Our lack of a heavy bag was supplemented by the failure also to bring the 25lb dumbbells; we got to use the 35lb'ers instead on the renegade row. We also used the new set of parallettes. I didn't glue them, so they could be broken down easily, but they do need to be glued in several of the joints to keep them from coming apart. Also, we are going to make the cross bar on them a little longer so they can be used for wider grip exercises. Enjoy the pictures.

Another Saturday Smoker Awaits

Snow is in the forecast. Be prepared to get up early so you can shovel your driveway. Also, I have a 4WD vehicle; I'll pick you up if you live on post. Now that I've addressed to most common excuses from last week... The only thing that cancels a session is a natural disaster that removes the workout location! We have got a pretty good workout for tomorrow planned. The most difficult item will being getting the rotation of the stations down. In case you want to study tonight, here are the exercises we will be doing in rotational order:

Inside the cage
1. T.O. Band Resistance Runners (Harness on the chest)
2. TRX Push up with parallettes (Just made these last night)
3. 4 TRX Torture Rack
4. TRX Waterboard
5. Dirty Boxing with the Ground and Pound
6. Heavy Bag
7. Bungee Jump & Scoot (or the BJS as I like to call it)
Outside the cage
8. Agility Ladder
9. Renegade Rows
10. Jump Rope
11. Kettlebell Deck Squat with Med Ball Up Down with Perfect Push Up (this is a multi-movement exercise :)
12. Turkish Get Up
13. Iron Chair with 60lb kettlebell
14. T.O. Band Shadow Boxing
15. Battling Rope (Crucifix)

I have heard a rumor that the New Kids on the Block reunion album will be on the stereo this week. We'll see you there.