Take the difficult route, run in the sand, dirt, grass, jump obstacles, dodge trees and signs,
up hill, through water, wear heavy clothes, heavy sneakers, carry hand weights, load your back-pack up,
run during the hottest time of day, run in the rain, run in the dark, run through the woods,
when running on the beach, run in the soft sand or up to your knees through the water,
take long strides, perfect form, use your knees like lubed up shocks, use the balls of your feet like a cheetah,
move like a fox, dart like a lioness going for the kill, take in your surrounding like an eagle in flight,
plow through the wind like a freight train, control your breathing as if smelling a homemade apple pie,
exhale all the negative shit affecting you today, let the music flow, feel the music power your body....
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2 Mile Quick Run
5 Quick, Light Rounds
(3 minute rounds)
3 Sets BenchPress
(about 20 reps per set)
no puking after this workout,
just a fun stress relieving training session...
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12/31/08: 2008 cant get the best of me |
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| 6/2010 |
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| 2010 |
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FCR "Running the Gauntlet" | The Gauntlet Run:
about 3 miles, mostly offroad.
12 - 17lb. pack & hand weights (5lbs.).
soft dirt, numerous obsticles.
Over 5 foot gate, through soft dirt mounts,
through wooded areas (no trail).
This run will make you puke.
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| 2005 |
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| 2006 |
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2 mile run,
5 rounds heavy-bag squats
Heavy-Bag single combinations
Squats
Push-Ups
(at the same time, NOT supersetted, all in one set)
25 - 30 Lb. pack on my back
5 lb. weights in each hand
Heavy Ass Dr. Martin boots
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T R A I N H A R D 9/29/2008 |
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| Racing cars on Las Olas Blvd. |
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| after racing cars on Las Olas Blvd. |
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Train Hard:
warm-up: 2 mile fast run
a mix of Heavybag (3 min. rounds)
superset w/ Squat Thrusts
Nunchucku for 30 seconds following set
Pushups
superseted w/ Speed Punching on Heavybag
4 or 5 rounds/sets
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T R A I N H A R D. |
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Kickbox Training:
warm-up: 2 mile fast run
(about 17 min.)
Bench Press
Superset w/ Dumbell Squat Thrusts
Superset w/ Heavybag Kicks
(3 minute rounds)
Superset w/ Weighted Heavybag Punches
(approx. i min. 30 sec.)
Superset w/ Bare Hand heavybag Punches
(approx 1 minute)
Rest (keep rest time to NO MORE than one minute thirty seconds)
Repeat for 4 to 5 rounds/sets
(this will make you puke)
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FCR Kickbox Training (in Dr. Martins) |
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