turnonmyheels | (no subject)

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I have stayed up past my bedtime every single night this week so I could mainline Sons of Anarchy. I finished it last night and I'm all

\o/\o/\o/SQUEEEEEEEEEEEEEEEEEEEEE\o/\o/\o/\o/

And very sleepy and SORE [more about that below the cut]. How is it that there is no quality fic that I can find in this fandom? HOW???? I'm going to re-watch the series before season 2 starts Sept 8, and just wallow in the awesomeness of it. Like ~~all~~ nearly all shows on FX SOA is gritty and painful and real and cringe inducing and hand flappy and perfect. ::draws hearts::

I want Jax/Opie [or Jax and Opie I'm not picky] when they were growing up and after the finale. I want to see Gemma seducing people for the Club. I want backstory on Tara and Jax. Moments of the guys hanging around the shop working on their bikes. Five things fics of any sort. I want wallpapers of Jax's naked and oh so lickable body, you know the scene, that needs to be my new wallpaper.

I want the music. I want a freaking sticker for my laptop!

I'm too sleepy to fully express my love.

First set, 12 single counts
Second set, 8 two counts
Third set, 4 four up, two down. In certain cases such as calf raises and the seated ab crunch you can't really get a 4 count range of motion, so in these cases you hold the move for four counts release and IMMEDIATELY go back to it, less than a second between the moves

These exercises are combo moves, so they pack a bigger punch than they do if you do them one at a time.

Five minute warm-up

Group 1
Deadlifts into clings
Shrugs and calf raises

5 minutes intense cardio, Jumping jacks, jumping rope, lateral running, running, use the step and do basics and turnsteps anything to get the heart rate up

Group 2
squats into overhead presses
tricep dips and then seated ab-crunch, not a combo move. Ab crunh is seated, knees pull into toward the chest then extend straight out. Arms can move with the legs to intensify the move

5 minutes intense cardio

Group 3
Front Lunges, Bicep Curl
Plie squats, French Press

Five minutes intense cardio

Group 4
One foot on the step, static squat with upright rows
Sunrises -- no pauses with these, just do the move

Five minutes intense cardio

Group 5
Push ups on the ball
Low back exercise on the ball. Feet on the floor, hands behind back or head, resting hips on the ball raise the upper body up and lower down.

Stretch.

This fit perfectly into a 1 hour class. There's not a whole lot of abs because I taught the next class and it had a 10 - 15 minute ab section.

Lie on back, feet on floor

12 crunches to the center
12 crunches left
12 crunches right

Raise feet into the air repeat
12 center
12 left
12 right

24 reverse crunches, hips lift up a little

pull knees into chest briefly.

Pilates "bicycle" like a bicycle except instead of taking opposite elbow to opposite knee you extend your elbow to the same leg you're extending. Legs can go straight up for easier and closer to the ground for harder

Slow extensions 2 counts out 2 counts in 12
fast extensions 1 count out 1 count in 12
repeat 3 cycles

pull knees into chest briefly. roll over onto belly.

when you work the abs you have to work the back.

face down, backs of hands down by the hips, tops of feet on the floor, keep looking down the entire time

slowly raise chest up and down for 12

keep chest on the floor, squeeze glutes

slowly raise lower body up and down for 12

head comes up 1 then legs come up 1, hold for 1 and lower everything down to the floor at the same time.

do 24

It's no P90X but I promise you'll feel it -- but you've got to use heavy enough weights! The last two reps of any set should be HARD and a struggle

*g*

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I started reading the boot camp and thought, "Aw this makes me wish I'd stayed for bootcamp after tai chi last night, but I _was_ in flipflops and hungry".

Then I started going 0.o as I read through it, till I got to THIS:

There's not a whole lot of abs because I taught the next class and it had a 10 - 15 minute ab section. and just about Fell Over. DANG, grrrl!

The next class is C3 cardio, core, yoga [calm]. We did Zumba for the cardio, the ab workout I typed out above and some sun salutations and a final relaxation.

SO TIRED. Not enough sleep. My body is tired too

What are clings? And French Press?

I need to rewatch SoA too. And I really want some Jax and Opie as kids/teens just being friends, being there for each other. I would love a fic where Jax has some kind of sexual experience with a guy and he tells Opie and Opie's okay with it but knows how they can't tell anyone because of the club.

Clings are easiest with a barbell [long] instead of dumb bells although dumb bells work, you just have to finesse the grip a little.

grip shoulder width apart, palms facing in, elbows tucked into sides. Raise the bar up to shoulder/chest level and lower.

French press, easiest to do with one dumb bell. Hold the ends of the weight. Arms go overhead, elbows close to head, slowly lower hands behind the neck and raise back over head.

The brotherhood of it is what I really want to read about. These men love one another [Jax and Opie especially] would literally kill or die for one another and I want to see slices of their life. I'm full-on obsessed at the moment and *really* glad I waited until nearly season 2 to watch, otherwise I may have combusted before it started!

Also -- How awesome has Rescue Me been? I love how they're spending more time with the conversations between the characters instead of advancing the plot so hard. The longer season has really been fun to watch because of all the utterly fucking fabulous dialog. The firehouse talks with the guys KILL me!

Ah. I thought they were "cleans". I know what you're talking about. A quick google shows results for both cling and clean. Interesting. :)

Chris and I are weeks behind on Rescue Me. My working weekends and evenings has affected our TV watching. We're just not together enough hours to get caught up. And we've had stuff to do in our free hours that has made it worse. But we will catch up. Soon.

I've looked into cleans vs clings several times -- and never found a definitive answer. I think maybe it's regional?

I'm glad I didn't say anything spoilerly re: RM! I would have felt so bad!

If you spoiled me, I'd have to beat you up. And I'd hate to blemish your pretty face.

Not my nose! Not my pretty pretty nose!

*g*

seriously, I think my favorite thing about RM this season is the dialog. Everyone looks/sounds like they're having the time of their lives.

I'm totally printing this boot camp to take with me to the gym. I've been needing to shake up my routine.

My problem with SoA fic is that I just know in my heart that no fic writer will do justice to the show. It's so brilliantly layered & so perfect. (I feel that way about FNL, too, fyi.)

Anytime you need a gym shake up let me know -- I've got tons of stuff laid out.

Your Gemma icon is stunning.

I was hoping when I looked for fic that I'd see some names of writers I *knew* were good and could dive in. Unfortunately that's not at all the case.

Let me know if you do find anything worth reading. :)

And I will definitely let you know. I'm looking to do different types of squats - you got anything for core/lower body?

there's a tough core work out at the end of the bootcamp

do you have access to google documents? I'll share what I've got stored there for strength, yoga if you want it. I doubt you'd be interested in step routines

*g*

but if you are I'll share those too

Give her the lower body free weights you gave me. The Buddy just about killed me last week. *g*

What Sally said. :)

Lower Body Work, free weights.

NOTE: modify for your knees as needed, break up the sets as necessary to get the totals in. This is also heavy on the hamstring side of the leg because in my non-medical opinion if you build up your hamstrings some your knee pain will lessen a tad.

Squats: on the floor, or with one foot on the step. Hand weights are optional until you get a feel for the moves [ you probably don't need the learning curve but it's there if you do ] Pick 2 of these to do per session so you don't get burned out on them

Regular squats, feet no more than hip distance apart, toes pointed forward 2 sets of 12. Just like the upper body, those last two should be difficult but not to the detriment of your form.

Plie squats: feet out wide, toes and knees pointed to the corners of the room, upper body stays lifted, imagine you're balancing a dictionary on your head. 2 sets of 12

80/20 squats: be on the toes of one foot so that you're forcing one leg to do 80% of the work. This one requires 4 sets of 12 one for each leg

Wall squats: static, hold for 2 sets of 30 seconds working up in increments of 15 seconds until you can do 2 minutes

Walls squats: with motion, put ball in the small of your back, and squat. 2 sets of 12

Lunges: pick 2, try using the step, one foot on one foot off

Lunge forward 2 sets of 12 --> break up the count! protect your knees!
Lunge back 2 sets of 12
Lunge back and to the side, like a curtsy --> 2 sets of 12
Walking lunges: 48 total steps

The next section is work for the outer thigh/inner thigh/hamstrings/glutes. Pick a variety of the exercises, at least 2 for each muscle group [ and I'd do 4 for the hamstrings]. Always do 2 sets of 12. For many of these exercises you can hold a weight in your hand and rest it against the leg you're working for greater resistance. You can also use the cables at the gym, or bands at home. Body weight is VERY effective in these exercises. You'll know when you're ready to add resistance *g*

Standing with or without something for balance:

Squeeze glutes. Leg goes straight back, switch do other leg. 2 sets 12

Leg lift: making sure the knee points in front of you and NOT at the ceiling raise and lower the leg. Hesitate at the top, resist coming down. This can also be done on the floor.

You can get the inner thigh standing if you've got a cable or a band, otherwise it's ineffective because you're not working against gravity

On the floor, hands and knees:
Extend one leg straight back, squeeze glutes lift and lower hesitating at the top resisting going down.

Do the Buddy: bend the leg, lift it up like you're going to pee on a bush

Keep knee bent, raise leg until it is even with your butt. Hold it there and press it up, not going lower than the butt on the way down.

Lying on your side:
Long lever leg lifts, making sure knee is NOT pointed at the ceiing.

Top leg rests with foot on the floor, raising lower leg.

Combine these 2: Top leg raises up two counts, bottom leg goes to meet it two counts, both legs lower together 2 counts

Chainsaw: ALWAYS hurts. Turn the toe of the top leg toward the floor, do lifts until you can't any more. [8 is what most people can do]

When you switch from one leg to the other: do the stretch where you press the soles of you feet together, lean forward if you can

Lying Down:

Extend legs toward the ceiling. Slowly open them as far as they'll open and then draw them together. Vary the counts

Bridges: You can use the step on this one to get a bigger range of motion. Feet in line with knees, knees in line with hips. Lift the butt from the floor and squeeze at the top. To make this harder you can rest one ankle over one knee [making a figure four], you can extend one leg at a time [if you extend it at just the right angle you can work your inner thigh], you can hold weights on your hips. You can vary the count in a billion ways, you can do static holds like the wall squats and the planks.

Don't forget to stretch and to work your abs.

Enjoy!

I love you. This sounds hardcore & AWESOME.

::beams::

what good are all these fitness classes and certifications if I don't spread the pain around?

the absolute best core/ab work out you can do is the Pilates bicycle I described above. Scientific studies it is the single most effect abdominal workout there is. Make sure you exhale as you extend and inhale as you switch legs.

Planks and side planks are also extremely beneficial, because they work the core and the rest of the body too. Start with holding planks 15 seconds at a time -- build up to 2 minutes. As you get stronger hold the planks for longer building up to over a minute per side.

Good to know. I suck at the plank, but I am getting better. :)

Planks are HARD because the entire body has to join in the effort. When you're doing them, try to be in front of a mirror so you can make sure your back is nice and straight and not you're raising your butt up and doing what we call a "downward dog plank," you're not making your abs do as much as you can if you're doing that

SoA is teh!shit, bb. i luff it and i'm soooooooo glad that those special people on my flist are finally seeing the beauty. (past the pain)

;)

*twirls you*

ps ~

chemm80 writes very pretty jax/dean fics.

*la la*

::twirls you back::

I didn't hear/see anything about it all that I can recall until I started watching this seasons Rescue Me!

You're so pretty when you're flush with a new fandom.

I haven't felt this excited about something new in a while! usually when I get like this season 2 sucks beyond the telling of it [hello gossip girl!!!!] i don't think this will. Seriously! The guy behind it helmed The Shield for it's entire very long run. And in a recent interview said he has a 7 season arc planned.
\o/\o/\o/

Planning! In a TV show! Who would have thought someone would do something like that?

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