Archive for the ‘Uncategorized’ Category


downloadUSS Arizona

general warm up (15 minutes)

clock push ups x once around the clock

resistance band pause face pulls x 15 reps

kettlebell figure 8’s to hold x 30 reps

chimp walks x 100 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (no time limit)

sled push x 50 feet x max. weight

conditioning/accessory work (2 rounds)

dumbbell rows x 8/8 reps

double dumbbell curls x 12 reps

weighted sit ups x 10 reps


The sacrifices of our Veterans and those serving now should be remembered every day.

Memorial day is not about big car sales, huge discounts on junk online, or just sitting on your butt slamming beers all day.

I am determined to help America stay strong by helping its citizens get and stay strong.

We will be training hard on Memorial Day!



What’s that supposed to mean?

Good question!

Could this be you?


The adjective crotchety describes someone who’s difficult, irritable, and ornery. If you’re crotchety, you complain and argue and are more or less miserable to be around.”


Sounds like someone who’s been in quarantine for a couple of months.

Maybe you need a good dose of endorphins or a swift kick in the butt.

You’ll probably get the second “option” if you keep annoying people long enough.

I think you need to read my book and go workout ASAP!

The people around you might even buy it for you so you’ll settle down and quit being a jerk.

As always, I am glad to help. so, go take action now and get this book before someone punches you.


Posted: May 23, 2020 in Uncategorized

general warm up (15 minutes)

rotation push ups x 18 reps

resistance band baseball swings x 20/20 reps

sit ups x 20 reps

Sanddune jumps x 12 reps

specific warm up (5 minutes)

dips set up and light practice

strength (10 minutes)

dips x max reps x 10 minutes

conditioning/accesory work (2 rounds)

dumbbell pull overs x 10 reps

recline rope climbs x 4 reps


general warm up (15 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

alternating sandbag shouldering x 20 reps

Sanddune squats x 15 reps

specific warm up (5 minutes)

back squat set up and light practice

strength (not timed)

back squats x 3RM

conditioning/accesssory work (2 rounds)

kettlebell goblet squats x 15 reps

weighted step ups x 20 reps


Posted: May 19, 2020 in Uncategorized

Starting today we are going to have a challenge to see who can improve the most betwen now and our next Quarterly Strength & Work Capacity Tests (July 1-15).

The entry fee is $50 and the winner gets it all.

The winner wil be determined by total pounds lifted divided by their bodyweight.

Example: 2700  total lb lifted/145 lb bodyweight = 18.62

Example: 4200 total lb lifted/225 lb bodyweight = 18.66

Example: 5300 total lb lifted/250 lb bodyweight = 21.20

Example: 4800 total lb lifted/275 lb bodyweight = 17.45

  • All barbell lifts will be 3RM only
  • Weighted pull ups and dips tests will be 10 minutes
  • Mace and club tests will be 10 minutes
  • Sled push test is max. weight x 50 feet without stopping