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!"
Wednesday, January 21, 2009
Monday, January 19, 2009
MLK
It's Martin Luther King Day! For Hawaii, that means another parade. Only this time, it was weird. Usually the parades feature the Hawaiian Royalty, high schools, the armed forces, etc. This time, it was more like a liberal march. One of my Chiefs was telling me that last year it was almost inappropriate for the Navy Band to be involved. They marched because they were ordered to, but there were floats calling for the impeachment of Bush, wagons supporting GLBT groups, and just a whole bunch of other things that aren't affiliated with the military. Accordingly, they usually hate us.
Anyway, this year wasn't too bad, but it still had a weird feel to it, like no one belonged there. They still had GBLT stuff, but there were some inspirational floats that out numbered them. The best part: representatives of the Hawaiian Republican Party marched behind the band, cheering and hollering the whole time. They were awesome! It was heart warming to see them amongst all the other crap. And their composure was something to behold: at the start, there was a pitiful obese woman with a rainbow group who was screaming O-BA-MA in their faces. They didn't even dignify her with a response! And throughout the parade there were some chastising locals here and there, and again, the Republicans held to their standard of only responding to those with an IQ above 14.
Ran 5 miles yesterday. Felt pretty good. The shins didn't hurt as bad as they have been, so that made it much more enjoyable. Last week I could understand why people hate running. I was miserable. The Hawaii winter is awesome...60s and 70s. Very nice! Pretty even splits: 7:24, 7:40, 7:46, 7:36, 8:14. Finished up with 100 super situps.
Hope ya'll have a good week!
Anyway, this year wasn't too bad, but it still had a weird feel to it, like no one belonged there. They still had GBLT stuff, but there were some inspirational floats that out numbered them. The best part: representatives of the Hawaiian Republican Party marched behind the band, cheering and hollering the whole time. They were awesome! It was heart warming to see them amongst all the other crap. And their composure was something to behold: at the start, there was a pitiful obese woman with a rainbow group who was screaming O-BA-MA in their faces. They didn't even dignify her with a response! And throughout the parade there were some chastising locals here and there, and again, the Republicans held to their standard of only responding to those with an IQ above 14.
Ran 5 miles yesterday. Felt pretty good. The shins didn't hurt as bad as they have been, so that made it much more enjoyable. Last week I could understand why people hate running. I was miserable. The Hawaii winter is awesome...60s and 70s. Very nice! Pretty even splits: 7:24, 7:40, 7:46, 7:36, 8:14. Finished up with 100 super situps.
Hope ya'll have a good week!
Wednesday, January 14, 2009
Wednesday
Rode bike to work...rained this morning, so I got a bit of sprinkle from the sky, but a shower from the road. All my stuff was wet when I arrived. Oh well.
Worked out with Bryan again today. Ran 3 miles. The shins have been killing me! I've never had much shin pain before, so it's a new obstacle. I'm not sure if it's because I'm out of shape, or maybe they're adjusting to the holiday pounds I've added. Hopefully they'll get over it.
Afterward, we did 10 super sets of 10s. Holy shit that was hard! I did the exact same thing last week and was fine, but today my arms failed many times. We both kept going though, and I was proud of Bryan for pushing through and not giving up. He's a bit less fitness-wise, but has the heart of a lion! Awesome partner as the inspiration works both ways.
Maybe by the time Charles comes in March, we'll both be able to go rep for rep with you!
Worked out with Bryan again today. Ran 3 miles. The shins have been killing me! I've never had much shin pain before, so it's a new obstacle. I'm not sure if it's because I'm out of shape, or maybe they're adjusting to the holiday pounds I've added. Hopefully they'll get over it.
Afterward, we did 10 super sets of 10s. Holy shit that was hard! I did the exact same thing last week and was fine, but today my arms failed many times. We both kept going though, and I was proud of Bryan for pushing through and not giving up. He's a bit less fitness-wise, but has the heart of a lion! Awesome partner as the inspiration works both ways.
Maybe by the time Charles comes in March, we'll both be able to go rep for rep with you!
Tuesday, January 13, 2009
Long Absence
Hey ya'll
Sorry for the long absence from posting. I was pretty much a lazy potato over the holidays, so I didn't have much to write and didn't feel like posting the little things.
I did PT and ran off and on, and am starting to get back into a regular routine. For example, after hiking last Wed, I ran 4 miles on Thursday. Uphill the entire 1st two miles. Sucked. Good though. Went surfing Saturday, then ran a mile in the sand. Yesterday, ran 4 miles with Bryan (surfing buddy), and did some PT. We're gonna keep working out together to make sure we're motivated.
We did an easy pyramid to start with: 1-5-1 pullups, x3 Pushups, x6 situps. Felt really good. Then did 15, 10, 5 dips. Those hurt. Last week I did some PT too. Supersets, flutters, haulers, etc.
Biking a lot to work and around. At least 10 miles a day.
Other things: had my 2nd screening for the eye surgery and was disqualified because my vision is too good. So, hopefully I'm not in a weird pocket between having too good of eyes for surgery, but too bad for pilot. Maybe my sight has improved or something. I'm trying to get a hold of the flight surgeon to ask what my options are at this juncture. Let's hope I can still apply!
Sorry for the long absence from posting. I was pretty much a lazy potato over the holidays, so I didn't have much to write and didn't feel like posting the little things.
I did PT and ran off and on, and am starting to get back into a regular routine. For example, after hiking last Wed, I ran 4 miles on Thursday. Uphill the entire 1st two miles. Sucked. Good though. Went surfing Saturday, then ran a mile in the sand. Yesterday, ran 4 miles with Bryan (surfing buddy), and did some PT. We're gonna keep working out together to make sure we're motivated.
We did an easy pyramid to start with: 1-5-1 pullups, x3 Pushups, x6 situps. Felt really good. Then did 15, 10, 5 dips. Those hurt. Last week I did some PT too. Supersets, flutters, haulers, etc.
Biking a lot to work and around. At least 10 miles a day.
Other things: had my 2nd screening for the eye surgery and was disqualified because my vision is too good. So, hopefully I'm not in a weird pocket between having too good of eyes for surgery, but too bad for pilot. Maybe my sight has improved or something. I'm trying to get a hold of the flight surgeon to ask what my options are at this juncture. Let's hope I can still apply!
Sunday, December 21, 2008
New
Last Wednesday, did the 11 killer Pushups thing. Easy.
Didn't do anything until today. I went lazy for a while...moving off base was hard. Paperwork, immaculate cleaning, blah blah blah.
Unpacked on Friday after a gig, but didn't sleep much the night before, so I crashed 3 times during the unpacking. Went to bed early. Saturday, woke up around 9, went down to the beach and slept on the sand until about 2. Met some of the guys downtown for drinks and dinner, then rendezvoused with Scott Dymacek, the other trumpet player from NE stationed with the Coast Guard. Small world! Good to catch up. Got home late after a scuffle with a rude bus driver and wasting money on a taxi.
Woke up this morning and decided to know out PT before anything else. Did 10 Supersets of 10s. Alternated Tri, reg, and wide pushups. Alternated sets of reg/reverse/half crunches with levers/right/left crunches. Pushups became kind of hard during the 6th set, but only because I haven't done anything for a while and the wussiness had slipped in.
Followed with 50 neck each, and 100 arm haulers. The last 10 were on fire.
Total:
Pushups 300
Situps 300
Neck 50 ea
Arm Haulers 100
Didn't do anything until today. I went lazy for a while...moving off base was hard. Paperwork, immaculate cleaning, blah blah blah.
Unpacked on Friday after a gig, but didn't sleep much the night before, so I crashed 3 times during the unpacking. Went to bed early. Saturday, woke up around 9, went down to the beach and slept on the sand until about 2. Met some of the guys downtown for drinks and dinner, then rendezvoused with Scott Dymacek, the other trumpet player from NE stationed with the Coast Guard. Small world! Good to catch up. Got home late after a scuffle with a rude bus driver and wasting money on a taxi.
Woke up this morning and decided to know out PT before anything else. Did 10 Supersets of 10s. Alternated Tri, reg, and wide pushups. Alternated sets of reg/reverse/half crunches with levers/right/left crunches. Pushups became kind of hard during the 6th set, but only because I haven't done anything for a while and the wussiness had slipped in.
Followed with 50 neck each, and 100 arm haulers. The last 10 were on fire.
Total:
Pushups 300
Situps 300
Neck 50 ea
Arm Haulers 100
Wednesday, December 17, 2008
Birthday
Cleared for surgery by the flight surgeon today. On my way to be a pilot!
Ran 3 today...1.5, PT, 1.5
Running, felt good. Back tight, from not running or stretching for awhile. Went kind of fast, considering. 20:38 for just under 3.
7:27, 6:17 (short), 6:53!
PT:
5x5 Pullups all variations
5x20 situps
20,15,10,5 Dips
Everything felt better than Sunday. Pullups were almost easy, situps were good, and dips felt nice.
Totals:
Pullups: 25
Situps: 100
Dips: 50
Ran 3 today...1.5, PT, 1.5
Running, felt good. Back tight, from not running or stretching for awhile. Went kind of fast, considering. 20:38 for just under 3.
7:27, 6:17 (short), 6:53!
PT:
5x5 Pullups all variations
5x20 situps
20,15,10,5 Dips
Everything felt better than Sunday. Pullups were almost easy, situps were good, and dips felt nice.
Totals:
Pullups: 25
Situps: 100
Dips: 50
Sunday, December 14, 2008
Excellent!
Nice today after all the rain yesterday! Clean air, sun shining, some clouds.
Ran 1.5, did some PT, ran 1.5
Total running time: 24:15. Felt pretty good running. Ankle still a bit stiff, but no soreness.
PT:
5x5 Pull ups, all variations
5x20 Situps
20,15,10,5 dips
The pull ups felt better than last Tuesday, since I only did half. I'll just keep at it until they're easy again. Situps piece of cake. Dips, did the split leg thing, and they felt okay. My neck always gets crazy tight though, the traps don't like dips. On the run home, I could feel the tension in the two attachments of the trapezius on the skull. Not really a good feeling.
Ran 1.5, did some PT, ran 1.5
Total running time: 24:15. Felt pretty good running. Ankle still a bit stiff, but no soreness.
PT:
5x5 Pull ups, all variations
5x20 Situps
20,15,10,5 dips
The pull ups felt better than last Tuesday, since I only did half. I'll just keep at it until they're easy again. Situps piece of cake. Dips, did the split leg thing, and they felt okay. My neck always gets crazy tight though, the traps don't like dips. On the run home, I could feel the tension in the two attachments of the trapezius on the skull. Not really a good feeling.
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