After returning late last night from over 10 days of travel and getting over a cold, I asked my “M” aka “Theisman” from F3 to help me put together a little workout and give me inspiration… and here it is…



Vinaysa with warrior 1/2/reveres warrior, good mornings, jumping jacks, inch worms, arm overhead stretch


The Thang

We jogged over to grab a rock then started with 3 different blocks of exercises. We did 2 different types of exercises in each block for a total of 45 seconds with a 15 second rest in between. Performed 5- 7 repeats of each block (as we started to run out of time) and had a 45 sec rest in between blocks of exercises.

Block 1

  • 20 kettle bell swings with
  • 10 pushups/Merkins

Block 2 

  • 20 jump squats with
  • 5 “rock your body” adding a squat for fun

Prior to Block 3 we ran back to the shelter  (then switches to the small shelter due to a campaign rally) and finished with 

Block 3

  • 20 arm circles (with  or with out weight 10 forward/10 back) your preference to do on one Leg
  • 5 hard count step up onto bench (with or without weights)


We ended with some core work “Hands around the clock”

All holding core counting off 1after completing one left arm raise, then one right arm raise… passing the next number off to the next in line going clockwise. We then repeated this but using our L leg, R leg. The did each side plank side but lifing the top leg only prior to counting off around the clock.

We welcomed our FNG “ Maple” who was born and raised in Canada, loves both hockey and hiking and found us on the internet!




“ The older I get the more wisdom I find in the ancient rule of taking first things first. A process which often reduces the most complex human problem to a manageable proportion.”

Dwight D. Eisenhower

I had the opportunity to visit Gettysburg over the last few week’s (amazing history you should take your kids to even if the complain like mine did) and did not know he had bought a large ranch there that borders part of the battlefield where Eisenhower and his wife retired to and continued to entertain and raise cattle.