#SQLHike – SQL Fun before Portland SQL Saturday

Karen Lopez (blog | twitter) started this event throwing an idea of having a bunch of SQL peeps to run a half-marathon together (or walk it) at Portland Marathon on Sunday October 9, 2011, which is a day after SQL Saturday Portland.   I’m not a runner, even though somehow I was dared talked into registering to the event and I know it will be a lot of fun and we can just walk it.   It’s an 8 hours event, so just like Karen said – you can walk it, run it, take a nap, do a little shopping and still finish the course  🙂

That’s a weekend activity.  There is still the Monday prior to SQL PASS that has no activity prior to the conference itself if you are not attending the pre-conference, so being a local and avid outdoor enthusiast, as well as a hiker – I would like to propose… a SQL Hike!  Well, you can call it whatever you want, but I would love to organize a hike to a local trail that is not too far, not too strenuous and will have an awesome view.   We are very blessed here at Pacific Northwest since there’s gazillion trails around.   We can do a little walking, a little picnic at the top/end, have a good outdoor’sy Pacific Northwest Experience, a little bonding, good work out and a good beverages and food for post-hike ot the chosen-joint afterwards.

I know October it still way away, and I probably need to re-post this later, but want to just get an idea if this is something that you guys are interested.   If so, leave me a comment and I’ll start thinking about the trail and location.

October will be a FUN month!

Strength Training: Routine B

Exercise Routine B:

1. Hip Flexer:  Weighted – Seated Leg Raise (3 sets/15 reps/5 lbs ankle weight)
2. Hip Abductors:  Bodyweight – Side bridge hip abduction (3 sets/15 reps)
3. Gluteous Maximus: Bodyweight – Lying hip extension (3 sets/12 reps/5 lbs angle weights)
4. Gluteous Maximus: Bodyweight – Lateral Step Up (3 sets/12 reps/10 lbs dumbbells)
5. Gluteous Maximus:  Self Assisted – Single Leg Squat (3 sets/12 reps/10 lbs dumbbells)
6. Obliques:  Self Assisted – Plank (3 sets/12 reps/2 counts hold)
7. Obliques:  Self Assisted – Bridges, Each Leg (3 sets/12 reps)
8. Obliques:  Self Assisted – Side Crunches (3 sets/12 reps)

 

Strength Training: Routine A

Exercise Routine A:

1. Hip Flexer:  Cable – Standing Leg Raise (3 sets/15 reps/20 lbs)
2. Hip Abductors:  Cable – Hip Abduction (3 sets/15 reps/20 lbs)
3. Gluteous Maximus: Bodyweight – Lunge (3 sets/12 reps/5 lbs angle weights)
4. Gluteous Maximus: Bodyweight – Step Up (3 sets/12 reps/10 lbs dumbbells)
5. Gluteous Maximus:  Self Assisted – Single Leg Squat (3 sets/12 reps/10 lbs dumbbells)
6. Obliques:  Self Assisted – Plank (3 sets/12 reps/2 counts hold)
7. Obliques:  Self Assisted – Bridges, Each Leg (3 sets/12 reps)
8. Obliques:  Self Assisted – Side Crunches (3 sets/12 reps)