Group PT

Started Small Group PT session this mornings with a few friends (who were {not any more} doubters)

Did Go JOE:
3 intervals of
1/4 mile run
25 burpees
25 18" box jumps
followed by one 1/4 mile run

I scored 21:45 followed by Mr L. at 2147 and Mr M. at 2150.

Good start. Weather was muggy and 100% humidity 77 degrees currently.

Plus 1 Format and Back Squats

Today was another favorite: Back squats using the +1 format

Take 45lb bar and do a standard back squat. Once you start, you can not put the bar down. It can rest on your shoulders, cradled in your lap, wherever, it just can not touch the ground or a platform during the rest cycle

First minute 1 squat
Second minute 2 squats
Third 3 squats and so on until you can no longer do the prescribed squats for that minute.

Previous best April 12th with 115 degree Middle east heat: 13 and 6/14ths

Today got 14 flat. Was a humid 102 degrees. Gotta love the south.

Went out for a stroll on the ole bicycle this afternoon. 15 miles in the 100+ degree afternoon finished at 1:02:38. It was so muggy but the N. Augusta greenbelt is such a nice place to bike minus the traffic. Just wish it was a bit closer

GI JOE Workout

This was one of my last workouts that I did when I was overseas and seeing as how I am starting once again back into my new life back at work and getting back into crossfit I thought was appropriate


For Time with a 20 lb weighted vest
400 meter run
25 burpees
25 18' box jumps
800 meter Run
25 burpees
25 18' box jumps
400 meter Run

Bit slow at 20 min 57 seconds but was a nice 91 degrees with humidity.

HELLO

This is my first attempt at Blogging. Currently residing in Augusta, GA but presently spending time with my parents in Virginia. I am looking forward to returning to GA and using many of the new exercises that I have picked up from my friends. More to follow....