FredMcKinnon.Com

Hey Gang,

So once again I’m joining by friend, Bryan Patrick over at PursuingYahweh.net for his “Fitness Fridays” blog carnival.  This is temporarily taking the place of my “FreePlay Friday” event.

So … here I am … I’ve completed my third week of “outdoor island regimen training” on Tuesday and Thursday mornings at 6:00 AM with trainer, Eric Taylor from The Fitness Forum Blog.  Here’s a brief rundown (as best I can remember) of the two mornings.  (note, I’m proofing this and realize this entry is quite long.  I realize that 99% of the folks who visit this blog won’t have time to read all of this.  I am OK with that.  Some stuff I write intentionally short to try and maximize readership.  Today’s journaling is about me, and is for me.  You are welcome to read it all and comment, but I understand if you scan and say goodbye!)

Tuesday 6:00 AM Session:
The regular warmup stuff, bunny hops, lunges, sprints, high knee kicks, knee pulls, butt kickers, etc … usually about 15 minutes worth.

Then to the tennis courts where we did some circuit training:

Station 1:  squats on the TRX device (a bungee cord-type device), 30 seconds, sprint to next station
Station 2:  “sledgehammer” like action with 10-pound medicine ball (hold all w/ extended arms over head, throw down, pick up, do again and again, etc) – 30 seconds, sprint to next station
Station 3:  burpees (donkey kicks – stand up, go down to 4-point stance, kick legs back, come back in, stand up, repeat) – 30 seconds, sprint to next station
Station 1:  squats on TRX modified to do a “row” pull back up – 30 seconds, sprint to next station
Station 2:  axe swinging with 10-pound medicine ball, 30 seconds, sprint to next station
Station 3:  speed skate lunges, 30 seconds, sprint to next station

Station 1, Station 2, Station 3:  60 seconds, do both exercises 30-seconds each
After about a 2-minute water break we did a 4-lap relay race around the tennis courts, followed by sit ups.

Thursday 6:00 AM Session:
I almost skipped it, as my lower back has been hurting badly – a chronic, recurring injury from 8+ years ago.  I decided to go in hopes that my back would loosen up with the exercise.  It did, though by Thursday PM it was very tight and hurting badly again.  Wore an ice pack belt all evening.

Regular warmups.
Circuit:  4 cones about 20-30 yards apart.

#1:  Speed Walk to 1st Cone, Jog to 2nd Cone, Sprint to 3rd cone, Bear Crawl to 4th cone (beginning), and repeat 4 times with no stopping or breaks.
#2:  Sprint to 1st Cone, Lunge to 2nd Cone, Sprint to 3rd cone, Lunge to 4th cone (beginning), and repeat 4 ties with no stopping or breaks.

*it’s still a “go at your own pace” feel, and I couldn’t do all the lunges, had to walk through some of those, but was also trying to listen to my back.

Field Exercises:
Stuff like planks (pushup position, right side, left side), jumping jacks, windmills.  My lower back caught on the windmill stretch, and I had to take it easy.

Afterwards we all weighed in and had our body fat tested.  I was fully dressed, and weighed in at 231 … a bit disapointing, since I’d weighed in at 226 earlier that AM – can’t believe my soaking wet clothes and shoes weigh 5 pounds, but maybe they do.  Also took our Body Fat – I came it at around 26%.  Over the final 5 weeks, we’re in a challenge to see who can see the biggest change there.

Food – Natural and Spiritual

Lastly, I want to talk about food.  I love to eat.  LOVE to eat.  I’ve been changing my eating habits, and I think it’s paying off.  I was bad this morning, eating a chocolate cheese danish and “pork pops” (imagine a cheese biscuit with sausage all compressed into a ball) at Sweet Mamas w/ our weekly Friday AM family b’fast.  But, I came home and jogged/walked a good couple of miles, and then drank a protein shake with a banana and strawberries blended up in it.  Plan to eat a light lunch (salad or maybe some stew) and ate fairly healthy all week.  (I did splurge and have pizza on a date with my wife Wednesday).

Natural food is only one element of wellness.  I’ve also had a steady diet of spiritual food this week, staying consistent with my morning devotionals.  God’s Word is coming alive to me again, which sadly – I’d grown very complacent in my Bible Study time.

All this to say … “yes Lord, I will do as You say”.

How are you doing out there?

Related posts:

1. FreePlay Friday & Fitness Friday
2. Fitness Friday – 4 Weeks
3. Fitness Friday? What Happened to FreePlay?
4. Fitness Friday – What Are You Doing in the Morning?
5. Fitness Fridays – Moving and Shaking