*treadmill
*DB Shoulder warm-up
Bench (Hammer Strength benches are awful}
- bar x 40 x 2
- 135 x 10
- 185 x 10
- 225 x 10
- 275 x 3
- 315 x 2
- 365 x 1
- 405 x 6 - catapult
- 425 x 5 x 2 - catapult
- 315 x 6
DB Row
- 100 x 10 x 4
DB Overhead Extensions
- 40 x 10 x 3
Jobe's 3 way
- 10 x 10 x 4
I had to train at the base fitness center of Ft. Gordon today, and while I'm very happy I had a place to train, I found the management and organization of the facility to be lackluster. I found employees sitting on the couch up front rather than cleaning or organizing a cluster fuck of plates and dumbbells that were all over the place and had no rhyme or reason as to where to be placed. It set my OCD into a tailspin and I started organizing shit between sets. On top of that a couple of douche bags left plates on a bench and wandered off as an older retired soldier had to strip the bar to use it. I helped him do so and apologized for the jackasses that left it loaded. He thanked me for my time and shook my hand as I left the facility.
It just seemed to me that not enough people, management, staff or soldiers/marines/airmen/seamen, took enough pride in their facility to hold each other accountable and to make it a better place for EVERYONE to train, from the newly enlisted all the way up to the retired service member.