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  1. #1

    Default Simple Workout

    Hi Guys!
    Here another post!

    Simple Workout: "Run-Fight-Run philosophy"

    . Hanging heavy bag strikes, one minute
    . Sprint half mile
    . Grounded heavy bag strikes, one minute
    . Sprint half mile
    . Heavy bag bear hug carry, one minute
    . Sprint half mile

    3 times per week.


    What do you guys think?
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  2. #2
    Administrator Rick's Avatar
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    I think it's too blasted much effort.

    My work out is:
    Hanging heavy bag: Walk past it
    Walk to couch
    Grounded heavy bag: Walk past it
    Walk to kitchen
    Heavy bag bear hug: Nope
    Walk back to couch

  3. #3
    Senior Member kyratshooter's Avatar
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    If you are looking for a "warrior survivalist training camp" you came to the wrong place Jr.
    Come to the dark side, we have pudding.

  4. #4
    Senior Member hunter63's Avatar
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    Mine is 3 times a week at cardio gym
    2 laps with 2 pound free weights warm up

    20 min stationary bike
    level 4 warm up 2 min....
    level 8- 80 rpm 16 min
    level 4 cool-down 2 min

    4 weight machines 15 reps 40 #

    tread mill 20 min.....
    1 min level 2 elv. 1....warm up
    18 min level 3 elv. 1
    1 min level 1 cool down.

    6 weight machines 15 reps... different weights
    2 laps cool down approx. 150 steps each
    Add 150 steps to elevator
    add anotherr steps ...parking lot /truck

    In sweats....not yoga pants.....LOL
    Whole routine approx. 1 hour.......add 15/30 min BS time with buddy's

    Then home, ....coffee, with newspaper.... then screw driver, ....bagle w/cream cheese......or soup/sandwich
    Watch news/weather in recliner.
    Nap.....thru soap opera......

    Then afternoon..... fun stuff/puttering.
    Last edited by hunter63; 04-20-2016 at 06:43 PM.
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    Super Moderator crashdive123's Avatar
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    This body no long sprints, but I'd be willing to bet that I out work you at camp.
    Last edited by crashdive123; 04-21-2016 at 05:28 AM.
    Can't Means Won't

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    Senior Member randyt's Avatar
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    I'm built for torque, not speed
    so the definition of a criminal is someone who breaks the law and you want me to believe that somehow more laws make less criminals?

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    Senior Member kyratshooter's Avatar
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    The three half mile sprints would get me right off.

    I'm not sure the mobility scooter holds that much charge.
    Come to the dark side, we have pudding.

  8. #8
    Senior Member ClayPick's Avatar
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    I pretty well get consumed by the work part and the need to get somthing done. At present 4 to 5 days to chunk, split and pile next winters heat. The garden is after that. Running after dogs covers the distance part.

  9. #9
    Senior Member BENESSE's Avatar
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    Way to go hunter63!!!! Isn't a wake up call a great motivator?

  10. #10
    Senior Member hunter63's Avatar
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    Quote Originally Posted by BENESSE View Post
    Way to go hunter63!!!! Isn't a wake up call a great motivator?
    Well, I guess I need to thank the Barred owl....that Hooted at me at midnight ...too single Whoo'es....about 2 minutes apart......ran chills down my neck....
    When in for a check up the following Tuesday....had surgery the following Monday......

    Dr. says, "You want a pacemaker?.....No?....Then keep up the exercise....."

    I said "OK...."
    Geezer Squad....Charter Member #1
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  11. #11
    Senior Member WalkingTree's Avatar
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    What is the 'heavy bag' anyway? Just some bag that's heavy, and you pick on it? Hit it, kick it, carry it around. Then cuss at it when you're tired?
    The pessimist complains about the wind;
    The optimist expects it to change;
    The realist adjusts the sails.

    - William Arthur Ward

  12. #12
    Senior Member ClayPick's Avatar
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    Quote Originally Posted by hunter63 View Post
    Well, I guess I need to thank the Barred owl....that Hooted at me at midnight ...too single Whoo'es....about 2 minutes apart......ran chills down my neck....
    When in for a check up the following Tuesday....had surgery the following Monday......

    Dr. says, "You want a pacemaker?.....No?....Then keep up the exercise....."

    I said "OK...."
    Years ago when age was starting to catch up my doctor gave me some advice, he said " keep moving". At the time I never really understood what he meant. Another coffee and it's off to the wood pile.

  13. #13
    Senior Member hunter63's Avatar
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    Quote Originally Posted by ClayPick View Post
    Years ago when age was starting to catch up my doctor gave me some advice, he said " keep moving". At the time I never really understood what he meant. Another coffee and it's off to the wood pile.
    Yup.......He is correct.....
    There is a difference between work and work out.....but yeah, I keep going because of the structure and the support of a loose group of co-survivors of various cardio episodes.

    No wood pile in the city....well, there is,... but haven't added to it in a while.
    There is the yard and garden work...but it's not structured as much.

    It also is good to do your work-out where assistance is around if needed.....something most people don't think about when they are younger and bullet proof.

    Yeah, "B" a wake up call changes your life style in many ways.
    Not just weight, eating /drinking, ...smoking(my big one)...meds, exercise......but your way of looking at risk assessment......and prepping for possible "SHTF' in the form of personnel medical emergency.

    OP was listing a "combat style" work out......not for me, or too many of us, in the Geezer Squad......but is still a reminder to be aware of the need to "keep moving" in what ever way you can.......
    We have guys and gals using the walking track, with a walker.....but they get their "laps in"....and are there on the same days and times I am.

    So, I hear ya...CP...... I'm having another coffee...then it off to the tractor for a morning of mowing....few more spring time fixes at "The Place'....
    Geezer Squad....Charter Member #1
    Evoking the 50 year old rule...
    First 50 years...worried about the small stuff...second 50 years....Not so much
    Member Wahoo Killer knives club....#27

  14. #14
    Large bipedal Primate Billofthenorth's Avatar
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    I'm getting in shape for this!
    Attached Images Attached Images

  15. #15
    Senior Member hunter63's Avatar
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    Naps are good.....
    Back in my factory days....was a General Foreman...had an office next to the Superintendent....but had a larger outer office.

    The Super would go out to lunch....I would stay, eat a quick lunch. turn off the light pull out a desk drawer, lean back and "kinda nap".
    Mostly never really went to sleep...but rested my head...

    One day, one of the guys came storming in the outer office......demanding to talk to the boss.....
    My day shift Forman, shushed him then added...... "Don't wake him up, yet....he gets Grumpy if he doesn't get his nap...."

    Was laughing so hard I almost fell out of the chair......
    Then I realized....He was right!
    Geezer Squad....Charter Member #1
    Evoking the 50 year old rule...
    First 50 years...worried about the small stuff...second 50 years....Not so much
    Member Wahoo Killer knives club....#27

  16. #16
    Senior Member hunter63's Avatar
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    You know....I just noticed this was listed under the "primitive" section.......Is a heavy bag primitive?

    Anyway, the reason I bring it up....
    Went to HS with a guy (Jim) the won state wrestling championship in the unlimited class.....
    Wasn't huge, but was all muscle.

    Father owned a excavating and building business .....with big piles of dirt and sand pile all over.
    Jim.....ran up and down those sand piles.....and trained with a big rock.....
    Carry the rock, throw the rock (pock marks everywhere)....lift the rock, take that rock everywhere with him......and run up and down the sand pile ...with the rock.

    I sat in the shade and watched....

    Years later, saw a Rocky Movie where Rocky was doing something similar in Russia......
    Geezer Squad....Charter Member #1
    Evoking the 50 year old rule...
    First 50 years...worried about the small stuff...second 50 years....Not so much
    Member Wahoo Killer knives club....#27

  17. #17
    Senior Member Antonyraison's Avatar
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    Quote Originally Posted by ezio.jr View Post
    Hi Guys!
    Here another post!

    Simple Workout: "Run-Fight-Run philosophy"

    . Hanging heavy bag strikes, one minute
    . Sprint half mile
    . Grounded heavy bag strikes, one minute
    . Sprint half mile
    . Heavy bag bear hug carry, one minute
    . Sprint half mile

    3 times per week.


    What do you guys think?
    Depends on What goals you have for this work out, for myself, its far far far too little. For others it may be far to much. I can only comment once I understand the goal you have set for the reason you are training like that?

  18. #18
    Senior Member Antonyraison's Avatar
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    my work out is strength and bodybuilding.
    I work out 4-5 times a week for about 2 hours each time.
    Monday Chest, and tris;
    I do 7 sets bench press, warmup on 135lb(60kg) for 2 sets 10, then i do about 240lb(110kg) for 5x5, in crease every week by like 5lbs. ( i am converting from kilograms to lbs) so the following week i be doing 112kg (246) then i do 4 sets of 8 incline dumbbells, 30, 32, 34, 40 (kg)
    then i do flys, then i do hammerstrenght incline 3 drops sets,
    then dips, then seated dips , then cable extensions

    Tuesday Back and bis;
    3 sets of pullups, then i do pull downs 3 sets, then up right rows, and pull overs, the i do 21's (or preacher curls 3-4 sets of 10) then standing curls 3x 10 then hammer curls 3 sets of 10... sometimes I also throw in dead lifts , not always, usually ending on 405 (180kg) sometime 445 (200kg)

    Wednesday Legs
    7 sets of squats , then leg press about 6 sets , then hamstring work and then about 6 sets of calve raises

    Thursday Shoulders;
    7 sets of over head press, or sometimes i do seated miltary press, then dumbbell press, the 3 sets of arnold press, then 3 sets of lateral raises, then 4 sets rear delts, then 3 sets of shrugs, then 3-4 sets of face pulls..

    So thats why I say for me too little for myself.
    Last edited by Antonyraison; 09-07-2016 at 05:38 AM.

  19. #19
    Senior Member tjwilhelm's Avatar
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    Before I got run over by a truck (5 years ago), I did body-weight exercises and lots of walking. Now my daily exercise routine begins with mustering the will to lift my body-weight out of bed and walk to the toilet...a whole lot harder than it used to be...while one thing in particular is a whole lot softer than it used to be, first thing in the morning.

    Once I'm off the can, and on my feet, I just focus on keeping the old bag-of-bones moving, while ignoring all the aches and pains as best I can. Be that as it may, I have an exercise challenge for the young bucks, here. This is how I celebrated my 60th birthday (video, below). Do this (and other body-weight exercises) a few times per day, then come back and tell all us old guys how great your exercise program is.


  20. #20
    Super Moderator crashdive123's Avatar
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    I remember when you made that video. Has it really been that long? I guess time passes quickly when you're having fun.
    Can't Means Won't

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