Saturday, November 29, 2008

Morris Family Portrait


Since this was potentially our last Thanksgiving in Hawaii, we decided to go down to the beach for a quick family picture. Unfortunately, the "best" time to get everybody together was right in the middle of the day, so the lighting wasn't very good ... but Ana still liked the way it turned out.

Keep havin FuN!

p.s. hopefully this summer after we're back in the mainland, I'll be able to get a picture with everybody in it ... including Haley and Jordan who currently live with their mom in NC.

Saturday, November 22, 2008

Military Physical Training Workout

push-upsOne of the best things about being assigned to an Army Support unit is that we get to do PT (Physical Training) pretty much every day of the week. I thought it might be interesting to post an outline of the Exercise Program that we do 2-3 days a week up at Wheeler.

We call this the Knipe workout (named after SMSgt Knipe who was the superintendent of the 25 ASOS when I first got there). It's also affectionately known the ab killer. You'll definitely feel it the next day. For each of the exercises, I'll try to find a good link or two that gives directions on how to do it.

  • We pretty much always start the morning with a 3-6 mile run (or 45 minutes, which ever comes first). Once we meet back up and get a little water, we have 10 minutes or so of stretching, either individually, or as a group.

After we're done stretching, it's on to the fun stuff; 20-30 minutes of strength exercises ...

  • The first exercise on the PT field is always the Push-Up ... we do 10 by the 4 count (it's a military thing, all exercises are 4 count, so basically you always do twice as many). This video shows 4 count push-ups:

  • Crunches - 20x4:

  • Reverse Crunch - 20x4:

  • Bicycles - 20x4:

  • Diamond Push-Ups - 10x4:

  • Regular Push-Ups - 10x4

  • >Kickouts - 10x4 in each direction (front, right, left, front)

  • Oblique Crunch - 20x4 on each side

  • Flutter Kicks - 30x4:

  • Arm Rotations - 30x4, front and back

  • Mountain Climbers - 20x4

  • 8 Count Ranger Body Builders - 10x8:

  • Side Crunches - 20x4 each side

  • V-Ups - 15x4

  • Scissors (aka "Hello Dolly's) - 20x4:

  • Last exercise on the PT field - Push-Ups - 10x4

More water, shower, and off to work. And I'm not joking when I say you'll feel this the next day. Go ahead, give it a try if you don't believe me.

Keep havin FuN!

thumbnail photo credit: