Tuesday's Work-Out for the Young ++ (Old Farts)

Good Afternoon y'all.

From the great state of Alabama I send my greetings.

We did this workout when stationed in Guantanamo Bay.

Troy, the instructor, gave us a time to do it under an hour.

DRINK A LOT OF NON-ALCOHOLIC BEVERAGES (WATER IS PREFERRED)

ADVANCED

Run 1 Mile
20 Pull-ups 20 Pus-ups
Run ¾ of a Mile
15 Pull-ups 20 Pus-ups
Run ¾ of a Mile
15 Pull-ups 20 Pus-ups
Run 1/2 of a Mile
50 Single Unders
Run 1/2 of a Mile
50 Single Unders
Run 1/4 of a Mile
10 Burpees
Run 1/4 of a Mile
10 Burpees

Have a good Workout.

Saturday's WorkOut for old people

Good Morning

Saturday's Workout for old people.

Starting your physical training: Stretch. Walk one mile in 1/4 increments. DRINK WATER and just relax.


Mid Level: Stretch, 5 pull ups, 10 push-ups, 15 squats. 1/4 mile run. Up to 400 calories.


Advance: Stretch. 10 Pull ups, 20 Push ups, 20 squats, 1/4 Mile run. Up to 600 calories.

REMEMBER ONE THING:
If you are out of shape and fear the embarrassment of what others might say.... in my last 20 years doing PT NEVER, have I ever heard anything derogatory said to people doing physical training. Most times you will find somebody that instead of criticizing or making fun of you will give you hints and tips on how do it better.


PLEASE, IF YOU HAVE ANY SUGGESTIONS POST THEM SO EVERYBODY READING THIS CAN BENEFIT FROM IT.

Getting off the couch

After leaving the military on 2006, I have tried to stay in shape because of my grand-kids and just because the human body needs to be active.
I am 58 years old and I have PTSD, high cholesterol and I cannot sleep.
I was prescribed Amitriptyline for sleep, it had two serious side effects; better than Viagra (but it would knock you out and sleep for a bout 6 hours straight) and the second one was that the morning after I was a total ass-hole.
I was also prescribed Zoloft for my PTSD, so between being an ass-hole and feeling like a zombie it was a no brainer and decided to quit both.
My daily routine was; Wake up, go to work, come home, work out to the point of exhaustion, eat, go to sleep at about 11pm, wake up at 2:30am, read a book or watch the news, go back to sleep at 4;30am, wake up at 5:30am to make coffee and start my day.
I had been to a few doctors asking for treatment for my sleep but all of them were more interested in prescribing me hard core drugs to make me sleep at night. I agreed to get them but never took them. I have a full closet of medications.
The only constant element throughout my sleeping and PTSD struggles was the physical training. I was divorced from my unfaithful first wife and remarried to a very intelligent and amazing new young wife 20 years apart.
Several years ago, my young wife told me about the sleeping benefits of THC.
Now I smoke CBD pens at night (small amounts), sometimes I have an edible and I can sleep for 5 hours straight. Not even getting up to pee.
PTSD dealing factor after CBD....... It makes me more tolerable towards people. I avoid people, I don't like people outside my inner circle which consist of my family and two friends with the same issues I have. Both friends have been to combat, both friends understand what those experiences do to the mind and body. Their wives also understand and help us along the way to recovery and acceptance.
Still I am doing the physical training I was taught in the US Army and understand that your body can do more.
I am retired and driving my young wife crazy as I stay at home 24/7.

I started doing CrossFit about 7 years ago. In all of my travels I have been able to meet people with the same mentality towards physical training (PT) and as such adapt the concepts to my old body.

My yearly culmination of physical success is on Memorial Day; I do The Murph under an hour.
I workout 3-4 times a week not to time limits nor the amount of repetitions, I set goals in calories burnt.
Thanks to an Apple Watch I can track the amount of calories burnt.
Easy day consists of 300 calories.
Hard day (once every two weeks) consists on burning 800 calories. A few weeks ago I was able to push myself for 85+ minutes to 900 calories.

I am going to be posting my workouts if any of you decide to try it out.

JUST FREAKING MOVE!!!!!

If you just started, go for a mile walk three times this week, then the following week you do a mile and add five push ups after 1/4 of a mile, then you add more easy stuff like touching your toes, like mountain climbers, etc.

JUST FREAKING MOVE.

Thanks again for letting me vent.

RC.

Perdue-Trump-Putin

WTF is wrong with .......

Well,
I work in a small clinic in Georgia that doesn't offer any benefits but pays well for the area. I work as a part timer and have my military retirement and other investments that are my major source of income.
One of my co-workers has a disabled husband (400lbs+) and adult sons that don't work. No health insurance. She is a hard right conservative.
She believes Trump is the savor (one step below her beloved American Jesus) and keeps telling me that Democrats are just a bunch of leaches that milk the government from her hard earned money via the taxes she pays.

I asked her if her economic status/ standing had changed while Trump was in office.
Her response: because of all the problems the Democrats gave him while in office there was no time to fix the broken system that is our government. I guess there was no change to her finances in the last 4 years.

She complains that illegal immigrants get about $100K when they cross the border to start a new life and food stamps, free health care (something she refuses at all cost because the government would in charge of her health), transportation anywhere they want to live, free housing and utilities, everything is free for them.

I don't argue, I just listen and when she is done, I leave the area and go back to my desk to work.

Just venting on this Monday morning.

My best friend is a Republican

Yes, my best friend and his wife (John and Christy) are Republicans...... She was the first person to get the vaccines (Pfizer-BioNTech COVID-19 vaccine). My wife and I got them a few weeks after. John got them soon after us. Now we are all fully vaccinated.
We live in a politically conservative area in Alabama. 90% of our conservative neighbors are vaccinated already. My wife is medically trained, Christy is a manager at a Clinic, John woks for Walmart and I am retired.
I believe and trust in the science behind the research, development, production, and deployment of the vaccine. All of us had our unique doubts about the final produce. Of all my friends vaccinated only one had noticeable effects apart from the sore spot where it was injected; a little fever, chills, feeling like crap, all lasted about a day and then it went away.
I also heard a conversation between Christy and her son about the vaccine. She told him: "As soon as the vaccines are available for you, get it. I don't want you getting people sick because you were too lazy."

Just felt like sharing this little bit of news from the Great State of Alabama.

R.

Children understand about special needs.

My daughter (KK) and her friend (Austin) were about 7 years old and living the summer of 2006 playing all over the house and the neighborhood.
We were living on Ft. Benning, GA and most of my neighbors were with me in Iraq and had just returned from deployment. My daughter KK and Austin were the best of friends, another couple had a Down Syndrome teenager, named Sami, that was able to communicated with some ASL, no vocal abilities to express herself but never the less she would play with all the kids. She had an open invitation to all the houses in the neighborhood as she didn't understand they belonged to different families.
One summer afternoon, KK and Austin were in the Livingroom wanting to watch either Sponge Bob or Barnie The Purple Dinosaur. I was just watching the interaction between these two children as it was entertaining. The argument about what to watch escalated to pushing and then to blows, I was about to stop them from beating each other up when the door open and Sami walked in and sat in front of the TV.
Both children, KK and Austin, looked at each other and picked up the Scooby Doo VHS tape (Sami's favorite cartoon), without a word, Austin put the VHS tape in the VCR, both went to the kitchen, made snacks for all three of them, juice and chips with PB&J sandwiches, went back to the Livingroom and sat down to watch Scooby Doo. Sami finished her juice and with her hands indicated to KK that she wanted another one. KK went to the kitchen and got another juice and brought it to Sami.
Both seven year old kids knew that Sami had some limitations and needed special care. I went to the living room to join them and got a snack from the tray the kids have brought for Sami and I was reminded that those snacks were for Sami and if I wanted some I should get my own.

I just wanted to share this short story with you.

Thank you.

I CAN SLEEP

After coming back from Iraq, way back in 2006, my sleeping habits were of about 3 hours every night. It sucked. 2 months ago I ate a special brownie for the first time EVER, that night I was able to sleep for 6 hours straight. Now I eat one small brownie at night allowing me sleep through the night. When I get the munchies I don't eat, because I am in control and not the THC entering my body. Sometimes I fail and the munchies win and I end up eating a pizza. A medium Pizza, not a large one.

Just wanted to share my experience with the Tetrahydrocannabinol effect.

Georgia/ Alabama....... is it going Blue?

At the post office in east southern Alabama I overheard two older gentlemen talking about the impeachment of the President.
One said that he couldn't believe he was seeing a second removal of a president in his life time. The other one made an observation about either E. Warren or N. Pelosi. He said, "I hope she can bring some order to the government."
Two southern and older white men at the post office talking about the future of the Republic.

Stolen Valor

On Saturday, at a gas station somewhere north Georgia, I saw a man with a biker vest covered with US Marine patches standing next to the cashier box. He was there visiting, as by the conversation he also worked there but was off that day.
One of his tattoos was of a Devil Dog, but there was something odd about it. I don't remember what was odd about it but it trigger an alert. I am retired Army that had the privilege to serve along side all other military services during my career. I started the conversation by asking "how are you doing, Devil Dog?" and followed the question with "Where were you stationed?" He responded with "I've been all over the place, Okinawa, Korea." Those were the only two places he mentioned.
I just got back from Iraq a few months ago and I served with a few US Marine units, none of the Marines ever mentioned serving in Korea. There is a small US Marine garrison in South Korea and when I served there a few years ago, we had visiting US Marine units that came for training and other missions, some support and other operational but South Korea is mainly a US Army post (ground troops).
So interested when this young man said that he had served in Korea I asked him; "Where in Korea?"
His response was "I want to stay alive so I cannot tell you." My immediate response was 'OK, thanks, have a nice day." I then walked away and told my wife so the gentleman could hear me: "That is bullshit, this fucker is lying." and my wife responded "I knew you were going to say that." He stood there in silence, looked down to the ground and walked away from us.

It bothered me.

Thank you for listening.