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Old July 26, 2017, 16:59   #1
Nuttz
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2018 Oklahoma Winter Run-N-Gun

Well, might as well get started: treadmills in hotels this week again!



Legs still a little tight since last weekend for the Summer RNG. Not sure if from the run on Friday or more from lugging those ammo cans down the hill and then climbing back up on Saturday. Thank you for that!
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Old July 26, 2017, 17:40   #2
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...or more from lugging those ammo cans down the hill and then climbing back up on Saturday. Thank you for that!
Well, i flipped and pulled that tire all day.

Thank you for that.

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Old July 26, 2017, 17:54   #3
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Funny how we got assigned those stages to RSO, huh? F@ckers!!!
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Old July 26, 2017, 18:03   #4
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Good job Nuttz, I'll have to train hard to get to that time. I did 7 miles at 9 min pace today and felt pretty good, it wasn't brutally hot at least.

I'm hoping I can make the winter RnG.
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Old July 26, 2017, 20:04   #5
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Pain/injury issues resolved Bob?
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Old July 26, 2017, 21:16   #6
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Pain/injury issues resolved Bob?
I thought so. I'm good on short runs, but on longer runs, like when I go 7 or so, I still have a little tenderness in my right knee and it feels like runner's knee, but it doesn't get progressively worse and make me stop running, it even kind of subsides at points. I think I need to spend some more time with stretching and the foam roller, but that requires effort, lol. I'm also running on crowned roads, so that might be the issue.

I think my arm thing is better, but I haven't been able to do pull ups to see because all of the case molding is torn off of my doorways because of the renovations I'm doing. I injured my back a couple of weeks ago but I think that's better now. I NEVER injure my back and always use good form, but I think I was tired. I really need to get back into some strength training.

So, I guess the answer to your question is "kind of."
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Old July 26, 2017, 23:41   #7
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Winter RnG for a Reunion. C'mon!
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Old July 27, 2017, 06:28   #8
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Not sure if from the run on Friday or more from lugging those ammo cans down the hill and then climbing back up on Saturday. Thank you for that!
I brought you one. I helped I helped!!!

I was back in the gym Monday. No rest for the wicked. I'm going to continue on with my regular routine for now (20-30 miles a week, gym 3x). I have a 3 gun on Saturday I'm looking forward to. I ended up buying that AR from my buddy that I shot at the summer RNG, and my XDM showed up yesterday.

Currently I'm focused on 3 gunning because I want to give the Ft Benning 3 day multi gun match in November a really good effort. I do have a couple precision rifle matches planned in between now and then too though.

I'm super excited for the winter RNG, as I mentioned on the other forum I am an avid baker/cook, especially around the holidays, so I definitely won't have an opportunity to gain my winter fluff this year if I'm getting in shape for that thing!!!
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Old July 27, 2017, 06:44   #9
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....

I'm super excited for the winter RNG, as I mentioned on the other forum I am an avid baker/cook, especially around the holidays, so I definitely won't have an opportunity to gain my winter fluff this year if I'm getting in shape for that thing!!!
No one will complain if you bring cookies to the match.
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Old July 27, 2017, 06:45   #10
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Winter RnG for a Reunion. C'mon!
I'm thinking about it.
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Old July 27, 2017, 11:01   #11
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I thought so. I'm good on short runs, but on longer runs, like when I go 7 or so, I still have a little tenderness in my right knee and it feels like runner's knee, but it doesn't get progressively worse and make me stop running, it even kind of subsides at points. I think I need to spend some more time with stretching and the foam roller, but that requires effort, lol. I'm also running on crowned roads, so that might be the issue.

I think my arm thing is better, but I haven't been able to do pull ups to see because all of the case molding is torn off of my doorways because of the renovations I'm doing. I injured my back a couple of weeks ago but I think that's better now. I NEVER injure my back and always use good form, but I think I was tired. I really need to get back into some strength training.

So, I guess the answer to your question is "kind of."
Brother you are one brake a$$ hot mess. Hope you get back to 100% soon. Hope to see you in WV in October too.
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Old July 27, 2017, 18:57   #12
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Brother you are one brake a$$ hot mess. Hope you get back to 100% soon. Hope to see you in WV in October too.
Well, I did Insanity today. no back issues or anything else, but my knee was tender. I better work that abductor again.
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Old July 27, 2017, 21:03   #13
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I brought you one. I helped I helped!!!

I was back in the gym Monday. No rest for the wicked. I'm going to continue on with my regular routine for now (20-30 miles a week, gym 3x). I have a 3 gun on Saturday I'm looking forward to. I ended up buying that AR from my buddy that I shot at the summer RNG, and my XDM showed up yesterday.

Currently I'm focused on 3 gunning because I want to give the Ft Benning 3 day multi gun match in November a really good effort. I do have a couple precision rifle matches planned in between now and then too though.

I'm super excited for the winter RNG, as I mentioned on the other forum I am an avid baker/cook, especially around the holidays, so I definitely won't have an opportunity to gain my winter fluff this year if I'm getting in shape for that thing!!!
Jeez, woman - do you ever sleep???
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Old July 28, 2017, 06:08   #14
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No one will complain if you bring cookies to the match.
I'll bring them...whether or not there will be any left after the plane ride is debatable especially if I'm carbo loading


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Jeez, woman - do you ever sleep???
No, not since I had a kid 2.5 years ago anyway. What is this sleep you speak of??? I mainly run on coffee and gun powder fumes.
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Old July 28, 2017, 06:30   #15
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My boy the Marine came home Monday night....he's given me an idea or three about incorporating some of the USMC fitness reqs into the next RNG.

We haven't decided what "special" category we're gonna do this winter, but I'm leaning toward another Garand match.

20k will probably be just 20k with whatever rifle you choose, so running with your wife/kids'/girlfriend's AR for two loops is perfectly acceptable.

As you all know, I'm going through some misery now, but running makes me feel better, so as soon as I'm able to rest, I'll be back on the trails.

I know this is the RNG thread, but I want to make sure my RNG family sees this:

Thank you, thank you for all the support, the flowers, the calls and texts. If I haven't reached out to you, it's because I've been overwhelmed by the volume of contacts this week. Someone asked me if I'd continue to do this, 'cause it would bring back memories. You reckon the devil would want me to quit because of a painful memory, to rob my joy of spending time with my friends, getting stronger, getting better, building relationships? Yes, he would, so F$%k him, I ain't gonna quit.
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Old July 28, 2017, 07:09   #16
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...You reckon the devil would want me to quit because of a painful memory, to rob my joy of spending time with my friends, getting stronger, getting better, building relationships? Yes, he would, so F$%k him, I ain't gonna quit.
That is the spirit and God bless you. I pray that you and those close are getting through this as well as can be expected! Prayers from all of us here are still strong for you and yours Brother!
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Old July 28, 2017, 07:15   #17
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I'll bring them...whether or not there will be any left after the plane ride is debatable especially if I'm carbo loading :rofl
Plane ride? Winter is a road trip! You need to meet with us at The Shire and join the journey, if of course the Halfling is still up for that! The trip alone in the van with these cats is a pure joy in and of itself!
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Old July 28, 2017, 13:23   #18
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Thank you, thank you for all the support, the flowers, the calls and texts. If I haven't reached out to you, it's because I've been overwhelmed by the volume of contacts this week. Someone asked me if I'd continue to do this, 'cause it would bring back memories. You reckon the devil would want me to quit because of a painful memory, to rob my joy of spending time with my friends, getting stronger, getting better, building relationships? Yes, he would, so F$%k him, I ain't gonna quit.
Good for you Al...I hope your family is healing ok.
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Old July 28, 2017, 14:04   #19
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So went to the doctor today! I guess I over did it on the low crawling under all the wire and through the tunnel of love. Started out this past week as just beat up elbows and knees. While I was in Indianapolis for work left elbow flared up yesterday and got worse through the day and the flight last night. Woke up this morning and the swelling was worse (racket ball size fluid swell) and the first thing I thought was Cellulitis. Doc took a look and it and thinks different. He is saying Olecranon Bursitis (inflammation of the Bursa in elbow).

Put me on an prescription anti-inflammatory for the next 10 days. If not better with that and rest, gonna have to get it aspirated and a Cortisone injection. He also put me on Cipro for the next week just to be safe if any infection is in there and if I have to have the aspiration, the ortho-specialist would want that regime before the op anyway.

When I told the Doc how I got all banged up, he gave me one of those "you f@cking dumbass!" headturn looks over his reading glasses!
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Old July 28, 2017, 16:47   #20
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^^^

Bum deal.

Get healed, we need your best in January.
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Old July 28, 2017, 17:20   #21
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So went to the doctor today! I guess I over did it on the low crawling under all the wire and through the tunnel of love. Started out this past week as just beat up elbows and knees. While I was in Indianapolis for work left elbow flared up yesterday and got worse through the day and the flight last night. Woke up this morning and the swelling was worse (racket ball size fluid swell) and the first thing I thought was Cellulitis. Doc took a look and it and thinks different. He is saying Olecranon Bursitis (inflammation of the Bursa in elbow).

Put me on an prescription anti-inflammatory for the next 10 days. If not better with that and rest, gonna have to get it aspirated and a Cortisone injection. He also put me on Cipro for the next week just to be safe if any infection is in there and if I have to have the aspiration, the ortho-specialist would want that regime before the op anyway.

When I told the Doc how I got all banged up, he gave me one of those "you f@cking dumbass!" headturn looks over his reading glasses!

Looks like I'm not the only broke a$$ mess...

Heal up soon brother, those frigging zombies aren't going to shoot themselves.
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Old July 28, 2017, 18:49   #22
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Thank you, thank you for all the support, the flowers, the calls and texts. If I haven't reached out to you, it's because I've been overwhelmed by the volume of contacts this week. Someone asked me if I'd continue to do this, 'cause it would bring back memories. You reckon the devil would want me to quit because of a painful memory, to rob my joy of spending time with my friends, getting stronger, getting better, building relationships? Yes, he would, so F$%k him, I ain't gonna quit.
I'm not going even try to give you advice, because I can't even begin to imagine what you must be going through. All I can say is that it's OK to be sad when it's time to be sad. I'm glad your other son is with you now, and we're here if we can do anything. ANYTHING, to help.

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So went to the doctor today! I guess I over did it on the low crawling under all the wire and through the tunnel of love. Started out this past week as just beat up elbows and knees. While I was in Indianapolis for work left elbow flared up yesterday and got worse through the day and the flight last night. Woke up this morning and the swelling was worse (racket ball size fluid swell) and the first thing I thought was Cellulitis. Doc took a look and it and thinks different. He is saying Olecranon Bursitis (inflammation of the Bursa in elbow).
That royally sucks, and I hate to hear it! You'd better go easy, my friend, and let this heal - or we're going to start calling you rowjimmy.
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Old July 28, 2017, 21:38   #23
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Looks like I'm not the only broke a$$ mess...
Heal up soon brother, those frigging zombies aren't going to shoot themselves.
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...That royally sucks, and I hate to hear it! You'd better go easy, my friend, and let this heal - or we're going to start calling you rowjimmy.
No Sh!t. It is what I get for picking on you "little people" sitting on your couches. Thanks for still being there for me regardless. I am sure I will bounce back quick and be back out there flipping the tire next week or so. Al least it's only my elbow (left one too which is better since I'm right handed) and running shouldn't be too bad as long as the Cipro doesn't drag me down too much. I am no anti-vaxxer or anything like that, but I don't take meds unless it's absolutely necessary.
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Old July 29, 2017, 06:24   #24
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Looks like B17 is going to be in a bit of a decision conundrum. Al announced officially over on the OKForum that the special category for winter will be "Andrew's Garand Challenge" in memorial. Guess she's just gonna have to do one 10k with an M1 and the other with a FAL. From what I have witnessed she will pound for pound make us all eat our damn lunch! Stand back boys, she's a keeper round here!
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Old July 29, 2017, 11:39   #25
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Thank you, thank you for all the support, the flowers, the calls and texts. If I haven't reached out to you, it's because I've been overwhelmed by the volume of contacts this week. Someone asked me if I'd continue to do this, 'cause it would bring back memories. You reckon the devil would want me to quit because of a painful memory, to rob my joy of spending time with my friends, getting stronger, getting better, building relationships? Yes, he would, so F$%k him, I ain't gonna quit.
God bless you and yours. And keep on keepin' on.
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Old July 30, 2017, 12:27   #26
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Looks like B17 is going to be in a bit of a decision conundrum. Al announced officially over on the OKForum that the special category for winter will be "Andrew's Garand Challenge" in memorial. Guess she's just gonna have to do one 10k with an M1 and the other with a FAL. From what I have witnessed she will pound for pound make us all eat our damn lunch! Stand back boys, she's a keeper round here!
HOLY SHIT YOU GUYS

I am so freaking pumped!!!!
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Old July 30, 2017, 13:08   #27
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So I hope we can get RJ & Nuttz put back together again before January!! Take your time with recovery guys...you have time (at this point) so take it slow (easier said than done, I know!)

3 Gun yesterday for practice. Used AR/XDM/870 exp (don't have an auto shotgun yet). I stage DQ'd on the first stage, I was pretty bummed. The call was arguable (not by me, I just do what the RO says but my friends were up in arms LOL, made me feel good). RO said make ready, so I staged my shotgun downrange, then we had to walk 15 yds up to the start of the course. When I got there I turned around and unholstered my (empty) pistol pointing down range. RO was lagging approx 3 ft behind me, well off to the right. I never muzzle swept her nor was it loaded nor did I get to actually loading the mag, but I get it, I was technically unholstering while someone was downrange, so DQ. Although it was a bummer I am glad it happened, the rules are there for a reason, to keep people safe. I obviously had gotten too comfortable so it was good for a reality check anyway. In 3 gunning "they" always say about DQ's - 'you either have, or you haven't yet'.

My goal for the rest of the match was a) to shake that off the best I could and b) try some things I wouldn't normally try - since at that point I knew I'd be bottom of the results anyway it seemed like a good time. I shot a little faster/more aggressively than normal (usually I am pretty slow and deliberate to avoid misses/make ups). I also took my buddy up on his offer to use his auto shotgun for a couple stages. It's a stoeger 3000 and I fell in love...super nice. Probably what I will end up getting eventually. I had been practicing quad loading this week with dummy rounds, so I gave that a shot in the match too - didn't work out so well but practice is practice.

I got a little flustered on an all steel stage. There was this hanging plate rack (in addition to 20 other things), four plates and then a reset plate. You obviously had to hit all four plates (they would flip back and stay up) and then you hit the reset plate to drop them again and end the stage. I cleared 3/4 plates and hit the 4th one, I moved on too quickly - hit the reset plate before I realized that the 4th plate just swung and didn't actually catch FMLLLLLLLLLLLLL so I had to shoot the whole rack again grrrrr lesson learned, always slow down for that one...

This was my best stage, I was 28/52 or so. Ran it much faster than I normally would but did rack up 2 misses on pistol as a result. I was proud of the star - that thing used to kick my ass but I've been much more effective on it this year. Helped that one arm fell off on its own...I'll take it...

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Old July 30, 2017, 20:59   #28
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Old July 31, 2017, 18:12   #29
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Pavement and elevation today. After 114degree "feels like" temps weekend before last, 87degrees felt like cool spring day!

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Old July 31, 2017, 18:28   #30
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Nice shooting B17! You really have a diverse set of skills.

I did a casual run on vacation this morning. Also burned a few calories snorkeling. Not enough to make up for the junk food though.



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Old July 31, 2017, 20:05   #31
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Miles/Pace!!!
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Old July 31, 2017, 20:57   #32
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3 Gun yesterday for practice.
Nice! Was that a TX Star of "no shoots" put in front of a TX Star you had to shoot with a shotgun? That's pretty evil...

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Pavement and elevation today. After 114degree "feels like" temps weekend before last, 87degrees felt like cool spring day!
Are you resting your elbow while you're running, young man???

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I did a casual run on vacation this morning.
Looks like a nice place to run! Are you around the weekend before September 11th? There's something very cool coming to a place near you...
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Old August 01, 2017, 12:19   #33
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Nice work guys! Killer mileage Jerry, that must be a pretty place to be running. I'm assuming you can see the gulf from whatever path/road you're on?

I've got to do a decent length run tonight, but am kind of dreading it just bc I'm so tired of running in my/adjacent neighborhoods.

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Nice! Was that a TX Star of "no shoots" put in front of a TX Star you had to shoot with a shotgun? That's pretty evil...

Yes!! it is pretty evil indeed!! Gotta be extra careful esp. since the birdshot has a little spray to it.
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Old August 01, 2017, 12:23   #34
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Originally Posted by kotengu View Post
...Are you resting your elbow while you're running, young man??? ...
Elbow is good and running doesn't bother it. Mostly direct pressure like prone, or low-crawling, etc... would inflame it more, so as long as I stay away from that stuff it is good.
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Old August 01, 2017, 19:27   #35
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I'm assuming you can see the gulf from whatever path/road you're on?.
Yep, it's a road between Navarre and Pensacola. National seashore. No development. Only a sand dune between you and Ocean.

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I've got to do a decent length run tonight, but am kind of dreading it just bc I'm so tired of running in my/adjacent neighborhoods.
Nothing wrong with driving to a nice park or running trail.

Also, a running partner can help make miles pass while you enjoy the company and the run.
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Old August 04, 2017, 12:35   #36
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Nothing wrong with driving to a nice park or running trail.

Also, a running partner can help make miles pass while you enjoy the company and the run.
You're right about that...I try and run in different places at least a couple times a week when I can!

I didn't do anything too magical this week workout-wise, I logged about 20 miles running, and just did the same ol' at the gym as far as weights go. Did sprints on Wednesday since I just love when my thighs feel like shit lol. This weekend I'm going to try and do some reading, further develop my routine a bit as it's getting stagnant.


I shot a USPSA match last night, laaaawddd it was awful. I am definitely a morning person...this match didn't start til 6pm and my brain's fried by then. I was just all thumbs when it came to mag changes and my first stage was just throwing ammo down range...I don't do night matches too much but I know next time I am going to force myself to slow down and just use it as a chance to shoot deliberately and accurately under the timer instead of trying to game it! Some of my mistakes were just so dumb too. We shot a qualifier after the match, just an El Pres drill. I put three rounds each in the first three targets why?? why did I do that?? No idea. Just really not all there after a long day. So definitely a great time to go engage in a dangerous hobby. LOL.

Shooting the local indoor 3 gun on Sunday, going to redeem myself!!
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Old August 08, 2017, 18:13   #37
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Hotels again this week in Jackson Mississippi. 7.29pace tonight for 3miles. Probably keeping the runs shorter (3-5 miles) prepping for the 5th Group RNG.

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Old August 08, 2017, 18:24   #38
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My knee is acting up again. Went on along ru last week and while I didn't have to stop, I could barely walk a few hours later. Went for a short run on Saturday (3.4 miles) and the front of my knee was bothering me. ICFW.

But, I can still do Insanity and crush the workouts. I might try foam rolling that abductor out again and see if that helps.

Good job Nutzz, way to stay focused and motivated. Hope the elbow is on the mend.
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Old August 09, 2017, 19:13   #39
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Tonight = Pain!!!

I did a 5 mile circuit in the gym at the hotel

Mile 1 - 8mph (7:30pace)
10 25lb dumbbell burpees (curl, press, lateral raise, right/left, dumbbell push-up)
30 flutter kicks, 20 leg-outs, 30 crunches
30 bench dips

Mile 2 - 8.1mph (7:24pace)
10 25lb dumbbell burpees (curl, press, lateral raise, right/left, dumbbell push-up)
30 flutter kicks, 20 leg-outs, 30 crunches
30 bench dips

Mile 3 - 8.2mph (7:19pace)
10 20lb dumbbell burpees (curl, press, lateral raise, right/left, dumbbell push-up)
30 flutter kicks, 20 leg-outs, 30 crunches
30 bench dips

Mile 4 - 8.3mph (7:14pace)
10 20lb dumbbell burpees (curl, press, lateral raise, right/left, dumbbell push-up)
30 flutter kicks, 20 leg-outs, 30 crunches
30 bench dips

Mile 5 Splits - 1/4mile 6mph (10:00pace), 1/4mile 8.5mph (7:04pace) - repeat
10 15lb dumbbell burpees (curl, press, lateral raise, right/left, dumbbell push-up)
30 flutter kicks, 20 leg-outs, 30 crunches
30 bench dips
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Old August 09, 2017, 19:26   #40
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Originally Posted by rowjimmy View Post
My knee is acting up again. Went on along ru last week and while I didn't have to stop, I could barely walk a few hours later. Went for a short run on Saturday (3.4 miles) and the front of my knee was bothering me. ICFW.

But, I can still do Insanity and crush the workouts. I might try foam rolling that abductor out again and see if that helps.

Good job Nutzz, way to stay focused and motivated. Hope the elbow is on the mend.
Thank you Brother Dwarf! Elbow is better and doesn't bother unless I bang it or apply direct pressure on it (won't be prone shooting for a couple more weeks yet). I hope the knee thing will resolve soon man. Have you had it checked by a specialist? I am sure you are as stubborn as me when it comes to seeing any witch doctors, but it might be time if you haven't.
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Old August 10, 2017, 18:05   #41
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Did a nice slow 3.5miles tonight on the treadmill to loosen the legs up after yesterday. Played with the elevation button some on the machine (never done that before) and realized that is too much work to try adjusting it and speed, so I will leave hills to the regular roadwork I do. After all that it was around an average 8:59 pace. Followed run with abs, push-ups, bench-dips, and dumbbell curls and presses.

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Old August 11, 2017, 16:11   #42
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My week is complete now that I've seen Nuttz' sweaty treadmill pics

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Old August 11, 2017, 17:45   #43
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Old August 11, 2017, 18:47   #44
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^

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"How we burned in the prison camps later thinking: what would things have been like if every security operative, when he went out at night to make an arrest, had been uncertain whether he would return alive and had to say good-bye to his family? Or if during periods of mass arrests people had simply not sat there in their lairs, paling with terror at every step on the staircase, but had understood they had nothing to lose and had boldly set up in the downstairs hall an ambush of half a dozen people with axes, ham- mers, pokers, or whatever else was at hand. . . . The Organs [police] would very quickly have suffered a shortage of officers . . . and notwithstanding all of Stalin‘s thirst, the cursed machine would have ground to a halt." - A. Solzhenitsyn, Gulag Archipelago
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Old August 11, 2017, 19:10   #45
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My week is complete now that I've seen Nuttz' sweaty treadmill pics
Hahahahahaha!!!
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Old August 13, 2017, 13:22   #46
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Sunny and 80degrees today. Just did a smooth run at home today to break in some new running shoes.

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Old August 14, 2017, 06:57   #47
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Ran 10k Race in Rush Springs. Got beat by a girl pushing a kid in a stroller.
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Old August 14, 2017, 07:04   #48
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Ran 10k Race in Rush Springs. Got beat by a girl pushing a kid in a stroller.

Yea, but can she do it while shooting an M1A?

Embrace the suck.

Because it sucks getting old.

Hope you and yours are doing well.

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Old August 14, 2017, 12:55   #49
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Tire/Sledge/Ammo-can Workout today -{...sort of Crossfit style workout that I adjusted from previous Combat Fitness training and MCMAP (Marine Corps Martial Arts Program) Instructor days. Similar to what some MMA folks do today and lot's of snowflake gyms have adopted and charge way to much for something you could do in your own backyard or trailer park (I don't add in the wheat-grass blended café-latte p@ssyboy drink concoctions either)...}-

Gear:
- 20lb Plate Carrier, Big-A$$ Tractor-tire (230lb Titan 16.9-30), 16lb Sledge (total sledge weight is 18.3lbs), 50cal Ammo-can full of sand, on our 1/8mile track at work (little over 125yds end to end I think):




Center Field of Track in the grass and on track itself:
- Tire staged at close end of track in the grass: 10 burpees at tire, 20 right-handed tire hammer strikes clockwise, flip tire 10 times, return and pick up sledgehammer and ammo-can and sprint (if you can call it that) in the grass to distant end of track and then back to the tire. Set down ammo-can go to close end of the track and hump around the track one lap doing alternating curls/presses/lateral-raises with the sledge, proceed back to the tire and repeat this 4 times alternating to left-handed hammer strikes and back to right. It takes 40 flips of the tire and 80 hammer strikes to reach the distant end.

- After last lap of the track set down hammer and return to the tire on the distant end. Flip the tire all the way back to start end of the track. It takes 42 flips to get it all the way back and out of the grass onto the track. hump one lap around to catch breath.

- At the tire, 10 burpees, 20 hammer strikes right-handed static, 20 ammo-can presses, pick up sledgehammer and ammo-can and sprint (if you can call it that) in the grass to distant end of track and then back to the tire. I currently repeat this 4-5 times alternating hammer strikes and I have puked on the 4th or 5th run a time or two.

- I then go inside to the gym and do a 15min ab burn: 25 decline situps, 30 flutter-kicks, 10 out-and-backs, 30 crunches, 30 flutter-kicks, 10 out-and-backs, 30 twist crunches left elbow to right knee, 30 flutter-kicks, 10 out-and-backs, 30 twist crunches right elbow to left knee, 30 flutter-kicks, 10 out-and-backs, 30 2 count mountain climbers, 30 flutter-kicks, 10 out-and-backs, 25 hanging knee-ups.
Tomorrow will be 5mile run and then in Gym Cross-fit workout Wednesday.
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Old August 16, 2017, 08:24   #50
Nuttz
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Change of plans yesterday and did the in-gym cross-fit core workout instead of running. Will try to run today.

Nuttz Core Training: (modified from popular total body cross-fit circuit)

Start circuit with a set of 8 reps each exercise, then 7 reps, then 6 reps, ...and so on until 1 rep. No breaks other than drink of water in between sets. Total reps for each exercise ends up be 36.
- Straight-bar dead-lifts (135lb)
- Straight-bar clean/jerk/press (95lb)
- Burpees
- Pull-ups
- Seated rows (130lbs)
- Dips
- Upward row/toss from squat (35lb plate)
- Standing dumbbell curls (30lb)
Follow circuit with 15min ab burn:
- 25 decline sit-ups
- 30 flutter-kicks
- 10 out-and-backs
- 30 crunches
- 30 flutter-kicks
- 10 out-and-backs
- 30 twist crunches left elbow to right knee
- 30 flutter-kicks
- 10 out-and-backs
- 30 twist crunches right elbow to left knee
- 30 flutter-kicks
- 10 out-and-backs
- 30 2 count mountain climbers
- 30 flutter-kicks
- 10 out-and-backs
- 25 hanging knee-ups
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