Becoming a Better Man than Most Men

[Tahnee Qualls]

Monday March 23, 2020

Happy Quarantine Everyone! Hope the Strongfirst Fam is doing okay! What a good time to get in shape, huh?

Warm Up
3 sets of:

• 5 halos with 4
• 5 prying goblet squats with 4
• 5 hip bridges

Work

	1	2	3	4	5	6	7	8	9	10
Swings	16T	16T	16T	16T	16T	16T	16T	16T	16T	16T
Get-ups	8T	8T	8T	8T	8T	8T	8T	8T	8T	8T

Followed this up with jogging with the fiance and our pup!

 

[Tahnee Qualls]

Tuesday March 24, 2020

Warm Up
3 sets of:

• 5 halos with 4
• 5 prying goblet squats with 4
• 5 hip bridges

Work

	1	2	3	4	5	6	7	8	9	10
Swings	12T	8L	8R	8L	8R	8L	8R	8L	8R
Get-ups	Naked	Naked	Naked	Naked	Naked	Naked	Naked	Naked	Naked	Naked

Stretch
3 sets of QL stretching and pull up bar hangs.
Foam rolling.

 

[Tahnee Qualls]

Why I don't swing on field days...or the days in between.

Thursday, Saturday, Monday - 14 hour days of heavy hiking and machete work with the survey gear. ~159 meters (~5900 ft) of elevation gain. Fought off rose bushes. Cut down trees. Navigated through some woolly woods with lots of large downed trees and invasive rose and vines from where a tornado blew through several years ago.

 

[offwidth]

Good stuff that.

I think you missed a 0 on your meters...

 

[Tahnee Qualls]

02 April 2020

Wednesday I spent the day packing rebar and some very old, very heavy equipment in and out of a gorge. Got some good machete work in. Legs, arms, and back are wrecked!

Today I stretch (and rest, and oh my god how do I have this many emails?).

Tomorrow I swing.

Stay safe yall.

 

[Tahnee Qualls]

05 April 2020

Warm Up
3 sets of:

• 5 halos with 4
• 5 prying goblet squats with 4
• 5 hip bridges

Work

	1	2	3	4	5	6	7	8	9	10
Swings	8T	8T	8T	8T	8T	8T	8T	8T	8T	8T
Get-ups	Naked	Naked	Naked	Naked	Naked	Naked	Naked	Naked	Naked	Naked

Stretch
3 sets of QL stretching and pull up bar hangs.

 

[Tahnee Qualls]

Monday April 6

Floating goblet squats 10

12kg swings 6

 

[Kiacek]

Floating goblet squats 10

What is a floating goblet squat @Tahnee Qualls?

 

[Tahnee Qualls]

What is a floating goblet squat @Tahnee Qualls?

Well, okay hear me out - I always think of goblet squats with a weight. And when I think of doing regular squats without weight, those are "air" squats...so, alas floating goblet squats. I think it sounds better than naked goblet squats.

 

[Tahnee Qualls]

Waiting for this surface in AutoCAD to load workout...

Floating goblet squat: 1
Goblet squat, 12kg: 15
Swings, 2 hand, 12kg: 8
Swings, 1 hand, 12kg: 2

 

[Tahnee Qualls]

Saturday Porch Workout

Goblet squats: 10
Hip bridges: 10
Swings, 2 hand, 12 kg: 10
Clean and press, 8kg: 20
Turkish get ups, 8kg: 8

 

[Tahnee Qualls]

Monday

Halos, goblet squats, hip bridges (4kg)

2 handed swings - 12 kg - 2 sets
1 handed swings - 12 kg - 6 sets
1 handed swings - 16kg - 2 sets

Clean and press - 8 kg - 2 sets

Turkish get up - 8kg - 6 sets

Stretch

 

[Tahnee Qualls]

April 16, 2020
A 16 hour field day and a run in with a rattlesnake left me, well, wrecked for a few days.

 

[Tahnee Qualls]

April 21, 2020

Halos, goblet squats, hip bridges (4kg) - 3 sets
Swings, 1 handed, 12 kg - 10 sets
C&P, 4kg - 4 sets
Bent rows, 4kg - 2 sets
Turkish get ups, 8 kg - 8 sets

Feeling especially tight in my right shoulder/right mid back - I think this is more from bad ergonomics in the office since I use my mouse with my right hand and end up leaning on my right shoulder all day. Still, any recommendations are welcome!!

 

[Kiacek]

Feeling especially tight in my right shoulder/right mid back [...] Still, any recommendations are welcome!!

Have you tried Rib Pulls, Bretzels, and Armbars?

 

[offwidth]

April 16, 2020
A 16 hour field day and a run in with a rattlesnake left me, well, wrecked for a few days.

You get bit?

 

[Tahnee Qualls]

You get bit?

Luckily, no! But it was the biggest timber rattler I have ever seen and its mating season here so he was PISSED. I very quickly got out of his way, but he made sure to chase me off.

 

[Tahnee Qualls]

Have you tried Rib Pulls, Bretzels, and Armbars?

My fiance has mentioned arm bars before, definitely need to get on those!! Rib pulls and bretzels are definitely new, will have to play around with those in this weeks practice. Thanks!

 

[offwidth]

I run into rattlers fairly often, but luckily never tagged by one.... yet...

 

[WhatWouldHulkDo]

Feeling especially tight in my right shoulder/right mid back - I think this is more from bad ergonomics in the office since I use my mouse with my right hand and end up leaning on my right shoulder all day. Still, any recommendations are welcome!!

+1 to @Kiacek for Bretzels & armbars. Bridges do good things for my back. Handstands against a wall have been good for my shoulders too... I gotta get back into practice with those...