Arm of One

Been doin lotsa one armed goodness till the old shoulder heals

Tabata - Jumps

Straight Leg Raises

3 x 15 - Arnolds (right arm)

3 x 15 - Military Press (Right Arm)

Wood Splitting (Right Arm)

One up One down

As Mark's shoulder begins to make its recovery, Hahn's knee goes down in a brutal battle between Brooks and Tim.

The next week of rehab will look something like Hahn doing no leg workouts and Hafer doing no arm workouts. With our powers combined we make a fully functional human.

Today I was popping stability balls with my huge groin muscle and workin on my wimpy ass hammies with that sweet exercise where your feet are held down and you lean out to the ground and back. I also broke out a new friend to the Cinderblock Family. His name is Slim and he helped me work my pinch grip today.

Uniforce

Today I made Laura workout.... and then she left :( One legged squats 4 x 10
one legged calf raises 3 x 20
Hanging leg lifts
Stability ball squats
V- sit leg raises
Ball squeezes (groin)


so Laura left the tri-force I haven't seen Hahn in awhile and this sling is actually helping Zang!

News

Marks Arm is still F'ed up but he continues to work out.

The gang goes to garage strength to test the skills of personal trainer Dane Miller.

Latest report on Tim Hahn is that he is poopin his brains out from Chinese food and couldn't make it to the workout.

The gang hits the upper body with lots of dumbell presses after a hard day of legs.

Hafer's a hamstrings are as week as he assumed.

And the top story today is someone is actually reading this! Thanks Heins ;)

4 Way

Tabata - Lateral Raise
Tabata - Burpees
Pull Ups
Leg Lifts
Heavy Bag
Abs
Tabata - Mountain Climbers, Running, Hot Feet

Crying

1 legged Squats 3 x 15
Ab work on Stability Ball
Crying over my busted arm - 8:43
Wondering if Tim is exercising - 3:27

BOOM!

Tabata - Mountain Climbers

Tabata - Heavy Bag

Leg Lifts - Hanging and Armrest

MedBall Situps

Fetal Hold on DB

Inverted Pushups - Hafer

DB Flies - Hafer

Forearm Curls

Boxing

WheelBarrow - Hafer

One Armed Rotator Cuff Blowout - Hafer

The Beginning

Tabata Squat Thrust Hafer - Cindy / Hahn - DB
Tabata Leg Kicks
Handstands
Ring Dips Hafer 3 x 10 / Hahn - 2.5
Ring Flies - 3x10
Ball Work

Bi-Force

This is obviously not the Bi-Force I am talking about, rather I wish to speak of the reuniting of two of our three pieces of our triforce on Saturday. Our first day may not start out too healthy, but I am anticipating some intense training.
Today I did
30 minutes heavy bag boxing
3 x 10 leg lifts
3 x 15 squat thrusts
3 x 15 DB flies
3 x 10 Ring Dips
1 x 20 wobbleboard (WB) pushups
1 x 5 (both hands) off center WB pushups
Oh and some hand stands

Food

I think food sounds good. I was thinking the same thing - eating together after working out. How much time will you have with student teaching? I am very excited to begin the tri force. 

I discovered the coolest instrument today. Mark, you probably already know about it cause you always seem to. Its called a hang drum and its awesome. There is a video of it on youtube if you want to check it out. 

Tri Force

How do you guys feel about working out and eating together afterwards? I think that would be an important part of our Iron Mind Iron Bodiness. We should teach something to each other each day, then workout and then eat.

My workout - I did one legged squats. I dipped down on a chair but, didn't let my other leg touch the ground for 3 sets of 10. And my fucking Gluts are blown out today. This baffles me considering all of the squats I have been doing Tabata style. I dont get it.

Soon there will be three

of us working out together. Which will be sweet for my shitty motivation.  Which also means we will only need one blog post.  (WTF do we need a blog for if we are all working out together!?)  To let the world know how bad ass we are of course!   BAM!

I'm an Idiot

So this past weekend, I realized that I work in a school that has a weight room that nobody uses. Why didn't I think of this 4 months ago? Anyway, today I ran on the treadmill for 12 minutes. I realize this is pathetic but I'm working my way up to 20 or 30. I did 10 yesterday, my plan is 15 tomorrow. Then I did some situp stuff and 3 sets of 15 pushups. Then came the bicep curls - 10 reps with 10 lbs in each hand, 3 reps (on of which was hammer curls) alternating with triceps - 3 sets of 10. Anyone with suggestions of what I should do for the next two weeks I have access to the weight room - let me know. Oh yeah - I officially quit my job today. Only two more weeks till freedom.

Taking Cindy to the House!

Workin on the cinder block tabata. The other day I did that and got to 3:30 before switching from Cindy to Blocky. Then I did some Towel pullups, hammer curls, open grip pull ups and then Rows.
WOOT! Today I took Cindy to the House! I completed a tabata with Cindy. I did however drop from around 13 reps to 8 by the end. But I finished. Then I did inverted pushups on a bar for sets of 5. Then some close grip neutral pushups on the bar. And some dumbell flies. Then I had to peace out to get some school work done.

I started reading "How to Grow a School" again. Its a great example of how to educate our youth. I have also been reading Playboy which manages to get short fiction from kick ass authors that has never been published as well as some cool articles on evolutionary psychology. We need to play more chess Hahn.