Core Training, Beer, and Bicycles

Today was a fun day that let me do lots of fun things with my body, highlighted by a 13 mile bike ride in 80 degree sunshine!  Today felt awesome, I regret that I had to spend anytime inside, and am hopeful that it will stay warm/sunny this week.

WIN OR LOSE, WE STILL BOOZE

Today is Sunday, which means I had about 2 hours of practice with my coworkers/teammates.  Our last game this season is Tuesday.  Games have been cancelled the last two weeks due to weather/holidays, so we all needed to go out there and swing the bat and play catch some.

Most Tuesdays after our games, win or lose (and we mostly lose), we run down to Hopjacks Filling Station and have a few beers.  My favorite beer currently is Kentucky Bourbon Barrel Ale, which they often have on tap.  I’ve been getting into the cider beers lately also.

Beer = Good

After practice and a snack, I ran to the gym to do some body-weight exercises.  I could have done them at my place, or outside for that matter, but I needed the focus that the gym offers.

NO DISTRACTIONS

I’ve come up with a simple routine, based on research, trial and error, that I’m currently enjoying.  Below are the videos to the 12 exercises I do.  Once I go through this cycle once, I repeat it for a total of 3 cycles.  I try to keep my rest periods to a minimum between exercises, saving a water break until each set is complete.
This routine takes me just under an hour.  Sometimes if I’m feeling froggy, I’ll run a bit before and/or after on the treadmill.

This routine is an evolving one.  I add and remove exercises (or add reps) when my body tells me to.

  • 20 4-count flutter kicks 
  • 14 4-count mountain climbers
  • 10 pull-ups
  • 25 crunches
  • 15 lunges (per leg)
  • 10 8-count body builders
  • 20 4-count jumping jacks
  • 15 bridges
  • 15 squats
  • 10 pushups
  • 10 4-count fire hydrants (note – my version includes a second move that is full extension of the leg)
  • 10 4-count scissor sit-ups (I really like how this video shows several different types of sit-ups!)
Bicycles
courtesy: http://en.wikipedia.org/wiki/History_of_the_bicycle

Finally, because it was 80 and sunshiny out today, I rode my bike for 13 miles.  Here’s a map of my easy ride.  Follow me on RunKeeper if that’s your sort of thing!  I was still a bit fatigued from yesterdays long run and then the gym workout though.

Wow, I’m tired, let’s watch Ze Frank’s Sad Cat Diary. Enjoy!

Husband, Dad to 4 boys, #SoftwareTester, #domainInvestor, #WebEntrepreneur, and has-been runner.

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