Although the past couple of weeks have been full of activities, only a couple of those days really lived up to FCC standards and they both included the Table Rocks.
One hike included carrying Clista piggy back off and on going up Lower Table Rock (and a little on the way down too).
The other day that lived up to FCC standards was when I donned a 30 pound weight vest and power hiked up and down both Table Rocks followed by mowing the lawn and a workout of weighted chinups, DB rows, DB rear delt flyes and bodyweight pullups. Then, since the weather was still so great and I still had a little energy left, Clista and I went on a 50 min bike ride.
~Patrick
General Notes and Common Terms
The Beast -- a 1/3 mile long paved mountain goat trail that my clients like to call their driveway -- difficult enough to walk up and a real killer to run.
Elmo -- a residential street that a couple of clients live on that's about as long as the Beast and, although it is a hill, it's not nearly steep enough to have the word "beast" associated with it -- thus the name "Elmo".
The Punisher -- a narrow forest trail that gains about 1500 ft elevation in a little over a mile. The full circuit includes a run/hike of about 1 mile to get to the trailhead and about a 3 mile run/hike to get back down. This makes the Beast and the Table Rocks seem like a walk in the park.
Tabatas -- high intensity interval protocol where an exercise is done at full 100% intensity for 20 seconds followed by 10 seconds of rest -- the default number of these intervals is 8 -- done properly, these will knock you on your butt!!
Various Random Activities (VRAs) -- these may include such things as gardening, housework, ADL, XST, ASA, short walks, etc........use your imagination.
Abbreviations -- DB=dumbbell -- BB=barbell -- SB=stability ball -- KB=kettlebell -- MB=medicine ball -- SLDL=straight (or stiff) leg deadlifts
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