I just found a notebook from 20 years ago. Do you want to know what my workout was on this date in 1993 at King Salmon Airport, Alaska? Tri’s and Bi’s.!! Oh yeah!! Here you go.

Starting with the tri’s… E-Z Bar Overhead curls-25 reps at 40#, then 12 reps at 60#, Dumbbell kickbacks 12 reps at 25#, then 9 reps at 20#, 15 dips, 10 dips with 30# strapped to waist, then 8 reps at 40#. Tricep pushdowns on Nautilus machine, 20 reps at 70#, 15 reps at 80#. I then moved to my biceps. E-Z Bar preacher curls and dumbbell preacher curls. Weights are pitiful, but I started with 25# and moved all the way up to 50# at 3 sets of 10 reps. I threw in some chin-ups and the “dreaded” mirror staring standing alternate dumbbell curls with the large 35# dumbbells. I finished up with more chin-ups, then bent over dumbbell concentration curls, whatever that is. I wonder if I was wearing Zubaz pants in the gym. Don’t judge me! 

I left Fort Walton Beach, FL for King Salmon, AK in the Air Force. One of the hardest things to do in my military career, leaving the comfort of my friends for the frigid tundra of Alaska. Not that I had a choice in the matter. It turned out to be a great experience. I met some fantastic people both there and following that assignment at Keesler AFB, MS for weather forecasting school. I still have many of those friends from all those years ago. Boy, this really went off on a tangent. 

So, Bi’s and Tri’s are the workout for tomorrow. Just kidding. Sort of.

Have a great day!


This site is stuff that myself and my family does. CrossFit is a great way to get strong and fit. I will be incorporating body building, distance running and rowing, MOVNAT movements, etc. With that said, do whatever you want to do. That is what PostFallsStrong is all about. Being able to do the things you want to do, when you want to do them. If you want to run a half-marathon, compete in a body building competition, play a sport in high school or a rec league, or just want to be able to lift up your grandkids these workouts and recipes will help you. I have a plan with what I post. It may not seem like it sometimes, but there is a program here. I thank you all for checking out my blog. I will be doing more with it over the next few months. Cheers! (no, I’m not British)

Bear Complex WOD

Bear Complex 50# dumbbells: deadlift, hang clean, squat, push press. 5 rounds: 7 reps without putting the weights down. So, you do one deadlift, then one hang clean, then one squat, then one push press, now continue that 6 more times. It is only 5 rounds! You can use whatever weight suits you, but try to go heavy. Getting stronger every day. One minute break in between rounds.