The Fukkin Crazy Club

"Feeling Alive!"
Welcome to the home of The Fukkin Crazy Club. Here you'll find some of the adventures of our members as they run and hike the trails of Southern Oregon in addition to other crazy exploits and workouts.
Do you have what it takes to be part of The FCC?

Saturday, August 28, 2010

A Couple More Weeks In The Life Of The FCC

What’s a couple of weeks like in the life of the FCC?

8/15 – The Punisher
8/16 – Tabata chinups, ring pushups, SB crunches and squats with 5 mins of heavy bag at the beginning, end and between each exercise, mowed the lawn
8/17 – Walked the Beast once, 30 mins heavy bag, 1+ mile walk, walked Elmo twice
8/18 – The Punisher
8/19 – Ran/hiked both Table Rocks
8/20 -- Snatches, power snatches, power cleans, front squats, 1 arm kettlebell swings and pullups
8/21 -- Barbell bench presses, dumbbell bench press & flye supersets, upper body medicine ball plyos and steep angle decline pushups, 30 mins heavy bag
8/22 – Hiked up Hobart Bluff and Soda Mt
8/23 – Ran/hiked both Table Rocks
8/24 – Walked the Beast twice, 30 mins heavy bag, walked Elmo twice
8/25 -- Birthday Workout! Four circuits of KB swings, squat thrusts, pullups, ring pushups, SB crunches and SB leg curls. The reps on the four circuits was my age and my birthdate (52, 8, 25, 58), 30 mins heavy bag
8/26 – The Punisher, 1+ mile walk
8/27 – Hiked the Mt Ashland Meadows portion of the PCT
8/28 – Rest

"Feelin' Alive!"

~Patrick
Posted by TOPFIT at 10:52 PM

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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