Monday night, a few of the guys went out to a cabin at Bellow's Beach (military only, run by the Air Force) and spent the night. Fun times, and the beach is gorgeous. In the morning, I ran about 2 miles on the beach, barefoot. It was magical.
Except for the blisters. Due to the repetitive friction with the sand, my two big toes both got blisters. No worries. They'll go away.
Then we played mini-golf. I won. ;-)
Today, we had command PT. As one of the CFL's (command fitness leaders), Chief Strickler and I share the responsibilities of the running/PT group. (There are 3 groups: swimmers, gym/elliptical/treadmill/bike machine, and us).
Since it's a new year, I'm trying to get everyone in our group to reach the best shape of their lives. It's kind of hard since we only meet once a week, but hopefully some inspiration occurs and they do similar stuff on their own. Since they're musicians, a lot of them complain and bitch about it being too hard. Pussies. There are a few, though, who really enjoy the workouts/pain and want more! That's encouraging.
Here's what we did last week: 3 sets of 15 flutters/good mornings/scissors
Not that hard. That's only 45 of each, or 135 ab/hip flexor reps. A few loved it. Most put on a dress and had a tea party to complain.
This week, I asked how the recovery was going (*smirk), and then explained the day's plan. Alternating pushups with arm circles.
The first set, I did 10 4-count (or 20) pushups, alternating with 15 4-count (or 60) arm circles of various positions (arms out to the sides, out front, and over head).
Most of them were dead after that, so I cut back to 10 pushups, but kept the arm circles.
I may sound skeptical and arrogant, but only because I enjoy "beating" the band physically. As some of you may know, many musicians think the world revolves around them and that they are Gods at their instrument. This spills into other facets of their life as well. I just like to keep them in check. ;-)
Just kidding; I'm really proud of everyone (even the complainers) for not giving up. Even though the arms would fail, they'd break for a bit, and get back into it. That's the whole idea. I learned that in SEALs conditioning. They said, "You're going to be bad at it. We expect you to be bad at it. We know your bodies can't handle it. The main thing is to keep going."
When you fail, or when your body fails, take a short break to recover, then keep going. That's an awesome principle for life!
Now if only the band will take the words of Dick Marcinko, creator of SEAL Team 6 and Red Cell, "You don't have to like it. You just have to do it."
Anyway, they did well.
Totals: 90 pushups, 360 arms circles
*****
At noon, Bryan and I ran and did PT again. He's the one I mentioned before as a workout partner. The heart of a Lion. He's teaching me to surf. Good guy. That's besides the point. Every MWF we're going to run, then workout. Today, Taylor, bad ass french horn player and connoisseur of wine/scotch/rum/beer, wanted to tag along to get in better shape. He's already decent for 40, but I guess since his dad used to be a sweet marathoner (2:30s and below), he wants to improve.
We ran somewhere between 3 and 4 miles on Hickam. Nice route. Palm trees. Nice.
Then, I told them I had THE BEAR planned for us. I decided to give a name to the crazy ab workout that Charles and I love so much. Their eyes kind of faltered, but they nutted up and dove right in. They both struggled quite a bit, but never quit for more than a few seconds. Bryan's been doing some of the crazy stuff with me, so he's used to just gritting his teeth and pushing through. Taylor was new to it, but hung in with all his might. Quite the Tiger! It hurt for me as usual, but it's getting easier to accept the pain, rather than ignore it, and just go with it. I felt bad later because Taylor's mid-section was cramping and he had difficulty playing his horn, but he still gave it his all. Good guy. I was super proud of these two! They haven't read or heard of Marcinko, but they already live by his principles.
THE BEAR:
40 situps
40 reg crunches
40 reverse crunches
40 right crunches
40 left crunches
40 leg levers
50 4-count flutter kicks
40 half situps
stretch 1 minute
do it again
Totals: 660 abs
"You don't have to like it. You just have to do it!"
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2 comments:
The Bear workout. Good workout. A great way to get in a large amount of sit ups.
I remember the Bear workout. It comes with lots of burning; however, the burning decreases with the second set. Does that happen with you?
I laughed for a long time at this: "Not that hard. That's only 45 of each, or 135 ab/hip flexor reps. A few loved it. Most put on a dress and had a tea party to complain."
That was really funny.
word: shootarm
def: non needed
sentence: As Fred simply explained, "Back in the 60s I was shot in the arm. Now it's a shoot arm."
Simple as that.
Nice! It is good to see that you are motivating people. You motivate a lot of us!
That's sort of funny how Taylor's abs were cramping up. That's how you know you had a good workout!
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