These characters belong to Janet I am just borrowing them for my amusement. Although I would love to keep Ranger and the merry men for myself!

This story does contain violence, and touches on dark subject matters. This story is not friendly to Morelli or Helen Plum so for Cupcake fans you have been warned.

Chapter 15: Training PT 1: Bobby Physical Fitness Training

SPOV

I have had a wonderful day. Carlos took me to a spa where I was pampered beyond belief it felt so wonderful, so relaxing, so rejuvenating. I feel centered I feel balanced. I feel wonderful. When we left we stopped and got an early dinner.

During dinner Carlos gave me a package and asked me to open it. When I opened it I was blown away he had gotten me a bracelet with two charms. The first charm was the batman symbol done in black onyx. The other charm was the wonder woman symbol done in a white stone. Ranger went on to tell me that the bracelet was a Pandora bracelet and that charms could be added that they had charms that dangled like the ones on my bracelet and other little charms that just went on the bracelet.

I also found out that he had the two charms specifically made for me. I was floored that he would do something so special for me. That he would think to do something like that, I would treasure this bracelet my entire life.

It was obvious what the batman and the wonder woman symbols stood for. The Batman obviously was him and the wonder woman he told me was me. He chose black onyx for the bat because of his blackened soul and he chose the white stone because of my light that I brought into his world.

When we got home he called early bed time and I couldn't argue with that so to bed we went. I was able to properly thank him for my bracelet a few times before we fell asleep.

I woke up to his alarm going off damn it's morning already. Feeling him stir behind me and stretching back in his arms I couldn't help but think every morning should be this good. Waking up in the arms of my lover now that was a feeling I would never have enough of.

"Morning Babe" Ranger whispered in my ear as I could feel his morning wood press against my back. "Morning Carlos" I heard him groan and then he got up and I could tell he was forcing himself to make each step towards the bathroom. I wouldn't have complained had he decided stay a little longer but if I know him he didn't want to deplete my energy and ware me out before my day started.

Today was the first day of my training and I was excited. Today's schedule was work with Bobby on Physical Fitness from eight o'clock until twelve o'clock. Then I would be working with Tank from two o'clock until six o'clock. A little slower than Ranger I got up and fumbled my way into the bathroom took a shower for what I wasn't sure but I guess I wanted to be clean before I got all sweaty and gross.

I wasn't sure what to wear I didn't have a whole lot of clothes here. Since I took none of my clothing from my apartment I knew I would need to go shopping soon or I would be out of under ware and bras. Not that Ella didn't keep my clothes clean hell I barely had dirty clothes with her around I still would need some things.

Looking around I found another pair of yoga pants and t-shirt. I went to get my under ware and sports bra and I had to laugh. My under ware wasn't all black like before. I still had a couple of black pair but I also noticed that I now had two pair of under ware that were blue with white stars and two that where red and white stripes. I even had one pair that looked like the American flag. Of course all of them had Rangeman embroidered on them. I knew there could only be one person responsible for this and that would be that fine sex god Cuban man of mine, Carlos.

Turning I found him standing in the door way of the closet looking at me with his lips slightly curved up. I picked them up motioning to them "Carlos you wouldn't have had anything to do with these appearing in my drawer would you?" I raised an eyebrow, okay tried to raise an eyebrow, with the question.

"Babe wonder woman needs her wonder woman under ware." I just laughed. I know it was silly but I loved them. I was like a kid in the candy store I couldn't wait to wear them. I pulled on a pair of the blue and white stars pulled on a sports bra which I was a little disappointed wasn't wonder woman and then proceeded to pull on my black yoga pants and black t-shirt.

I pulled my hair up in a high pony tail. I put on my socks and tennis shoes. I took the time to pack a bag for myself. I put a pair of gym shorts as well as a towel and some deodorant in my bag before going into the kitchen. Ella had already brought breakfast and I cringed at the thought. I knew it would be healthy with my training starting so would the healthy food. I just hoped it didn't taste like twigs and leaves.

Sure enough she brought me the same thing she had for Ranger. We had an egg white omelet filled with vegetables no cheese, ugh. A cup of fruit which consisted of Raspberries, blueberries, strawberries and kiwi I could deal with that. Finally rounding out the breakfast was a cup of plain yogurt no doubt fat free and sugar free and a piece of whole wheat toast.

While I wasn't thrilled I knew this was my wish to get training to become a full time Rangeman so I sucked it up and sat down and ate with my usual gusto. Don't tell Ranger and guys but breakfast was better than I thought it would be. Ella was a god in the kitchen and I knew this because she could even make healthy taste good and everyone knows healthy food tastes like shit. Everyone just forces themselves to eat the shit because it is healthy for them but they don't like it, they don't love it if they did then there wouldn't be a fast food restaurant on every corner instead it would be healthy shit.

But all that aside breakfast was good and I felt good for haven ate it. At least it wasn't one of those powdery drink mixes that taste like chalk and leave an after taste in your mouth that is worse than when you vomit and can't brush afterwards. I gag just thinking about it.

So it is now quarter to eight Ranger has been gone for a while and I am in the elevator headed to the gym to meet Bobby today is Physical Fitness training. Four long fucking hours of physical fitness this is worse than high school there I only had to endure on hour and there I could get a pass from the nurse on some days. Oh well I think to myself suck it up Wonder Woman you can do this.

I hear a chuckle come over the elevator speaker, Lester I should have known. I just said "Out Loud" and he responded "Yeah Beautiful, out loud but I agree wonder woman can do this, go knock Bobby's socks off Beautiful show him what you are truly capable of." I smiled at the camera and waved at Lester he always knew when I needed encouragement when I needed that little extra lift to my wings to help me fly. He knew I would be nervous this morning and be questioning everything. There was a reason he was my best friend and there it was because he never failed to be there for me even it was just talking to me over the elevator speakers. "Thanks Les, I needed that. Thanks for being my Best friend." "Beautiful you don't have to thank me for being your best friend. I hold that title with pride and joy."

The elevator opens on the third floor and I exit it. Entering the gym with a new step in my walk and renewed air in my wings, I am ready to fly. I am ready to become wonder woman.

BPOV

I have been down in the gym for almost an hour getting everything ready for Bomber. I am so excited for her. I am excited that she decided to join us and I am full of pride that she wanted to earn it. I am going to do everything in my power to see that she is able to pass these tests.

I have been out of the Rangers now for four years but I have kept my shape. Working out daily keeps me in shape and I take that seriously not only as a medic I know how important good health is but I know for the work we do it is important to be in the best physical shape possible. Not only does it help in fighting off an attacker it also helps in injury prevention, injury recovery and it helps your confidence.

I know Bomber needs help with her confidence. If she could see in herself what we all see in her then she would have confidence in spades but she has been browbeat by her pitiful excuse of a mother and that asshole fucking cop x boyfriend of hers. You have no idea how good it makes me feel to call him an x boyfriend of hers.

I hear the ding of the elevator and I know it is Bomber. Most of the other guys are finished their workouts for the day and are busy working or doing whatever it is they do during their time off so the gym is all ours.

When she walks thru the door I can see that little extra lift in her step as she makes her way to me. I see the look on her face the determination and I smile inwardly and think that's my Bomber tough as nails.

She walks in and goes toward the bench and sits her bag down. She takes out her towel and places over the back of the bench and then proceeds to place her water bottle on the bench. Looks like she came prepared for working hard. I smile again.

"Bomber how are you this morning?" She looks up at me and smiles "I am good Bobby and you?" "Good. Are you ready to get started?" She nods her head "No time like the present as they say."

"Bomber as you know we will be working here for four hours but before we begin I thought I would talk to you a little about what the test requirements are. What you will need to be able to do in order to pass the test. Then I thought we could work thru the elements of the test to see where we stand and then we will know what we need to focus on for your training. Are you okay with that?" She looks at me "Yeah I guess so Bobby that sounds good to me. But know I don't work out so I will probably be at the bottom of everything."

I am not going to let her talk negative about herself not while she is with me. "Bomber, know there are no expectations at this point. There is no bottom. There is only a starting place. We will figure out where we are starting and we will work toward where we need to be. There is no shame here and no judgments. Okay? Remember only starts here." "She looks at me and nods and I can see some of her worry leave."

Once I had her understanding I continued "There are five requirements to pass the physical fitness test for Rangeman. The first requirement is that you be able to run five miles in fifteen minutes that means you need to be able to run three miles in five minutes and maintain that speed for fifteen minutes. This is probably going to be our biggest challenge in the two week time frame as we will have to get you running pretty quickly and increase your speed each day to get you running that fast and being able to maintain it for the time period required." She looked at me a little scared. I knew that first one would scare her a little because Bomber isn't a runner.

Continuing before I lost her "the second requirement is to do fifty sit-ups in two minutes. This one will probably be fairly easy to achieve. You have very little body fat on you so it won't take us long to get your muscles responding and building mass and it won't be long before your core muscles will be able to crank out fifty sit-ups in 2 minutes." Thought I would give her a little bit of happy.

"Bomber the third requirement you will need to do fifty push-ups in 3 minutes because you are girl and there is no provision for the girl form of pushups we decided to add a minute to the allotted time but you will have to do military style pushups." I thought that would make her happy but her head snapped up while I was talking to her and her eyes become fixed on me.

"Bobby what do you mean you added a minute to my time?" "Bomber we gave you an extra minute because you will be required to do military style pushups" Her lips pursed as her eyes squinted "Bobby I appreciate you wanting to make it easier on me but I do the same test as all of the rest of the guys or I don't take the test. So you take that extra minute back. I can either past the test in the allotted time with the allotted requirements or I can't. But I'll be damn if I am going to pass some altered test because I am a woman and be satisfied with that." Damn she makes me proud wait until Ranger hears about this.

"Okay Bomber consider it done fifty pushups in two minutes it will be. The same as it has been for all the other guys who have ever taken the test here."

"The fourth requirement is twenty five pull ups in two minutes. Finally the fifth requirement that will pose the greatest challenge is to run the obstacle course in less than thirty minutes. The obstacle course is like you have seen on television shows and movies it consists of nets, ropes, walls, beams, etc. You will be required to maneuver your way thru the obstacle course from start to finish in thirty minutes. Don't worry we will break down each obstacle and work our way thru the course before you are asked to run it. So are you ready to see where our starting point is?" She nods her head.

"Bomber I am going to get you started on the treadmill I want you to start by warming up your body. Every session we will start by warming you up and stretching a little. Never stretch your body before you have warmed it up or you could risk injury or tearing a muscle."

Walking over the treadmill she hops on I know she has used a treadmill before so I don't go thru any of equipment details. I set her up on a brisk walk for five minutes.

"Bomber once we run thru the test leaving out the obstacle course for right this minute then I will set you up on a workout for your upper and lower body. We will figure out where your starting points for those exercises are and then we will spend the rest of the day at the obstacle course going over each obstacle." I wanted her to know what I had planned for our four hour session. I didn't want her wondering what was coming next. If she kept thinking about what was coming next because I didn't share then she wouldn't be able to focus on the task at hand. This way she could focus because there were no surprises.

"Bomber don't worry about memorizing this stuff I will have it for you after our session today. I will have it all printed out and we will work from those sheets with each session. I do expect that you work out every day in addition to our training it is the only way you will get strong enough. She nodded her head in understanding."

When her five minutes were up I motioned for her to come over to the mat. There I walked her thru several series of stretches to stretch out her body. Teaching her how to Stretch out her legs, her core, her arms, her neck and her back. Then it was on to the test requirements.

I skipped the running for now and focused on requirements two, three, and four. That way she wouldn't be too tired from running to perform her best on those exercises. I knew she wouldn't have much endurance at this point as she was just starting so I had to switch things up to make it easier on her, and easier on her body.

"Bomber let us see how many sit-ups you can do now in two minutes. I will hold your feet for now but for the test you will have to hold your own feet in place. That is something that we will work up to for now I am going to hold them with the same resistance as you should be able to once we have you built up some just give me as many sit-ups as you can do in two minutes."

I held her legs with one hand and set my clock with the other. Giving her a get ready, get start, and go she began as my watch started counting down. When two minutes were up she was at twenty nine but she was struggling. Like most people she started out strong and fast and withered as she went I would teach her a better way but for now we would take that and move on.

"That was good Bomber you got to twenty nine. Now let's do the same for the push-ups. Let's see how many military style push-ups you can do in 2 minutes." She rolled over I helped her a little with form making sure she kept her back straight and she went to the floor by bending her elbows not by flexing her back up and down. Surprising she did better than I expected. She did fifteen military style push-ups.

I then helped her stretch her arms out and let her take a minute or two to rest before the pull-ups. Following me over to the pull-up bar I explained the proper pull up the proper position of hands, body and legs. I had her practice the position a few times with me supporting her weight for her so she could get a feel of what it should feel like as she raised her self up and lowered herself down. Technique is important or she could end up tearing something and that would set back all of her training. None of us wanted that.

"Bomber you think you have the feel for the technique?" She nodded "Okay show me what you got let's see how many you can do in two minutes." She started and she surprised me. To be so little she has a lot of upper body strength which was a good thing. In two minutes Bomber had done twelve pull ups.

"Good Bomber that was twelve pull up s done in proper technique I am impressed. Most of the guys still don't do pull ups in proper technique."

We made our way to the treadmill. She hopped on "Bomber I am going to start you out at a jog and let's see if you can maintain that for fifteen minutes if not then we can slow it down but I would like to find our starting point and not start too slow because like I said we are going to have to get you faster soon we don't have time for a slow build here especially depending on where your starting point is."

I started the machine and put it on 6.0 that is a good jogging pace. At six point zero if she could maintain that speed for fifteen minutes then she would run about a mile and half as that is about the speed for running a mile in ten minutes. She would need to be much faster to run a mile in three minutes. In order to run a mile in three minutes on a treadmill the speed needs to be sixteen. She would need to get much faster I only hope that she could maintain six for the fifteen minutes and not be too much out of breath.

Half way thru the fifteen minutes Bomber was going strong. I saw no signs of her weakening no signs of her slowing down. She was maintaining the speed which was a good sign and I even thought that I could push her by speeding it up but I decided to let her continue at this speed that next session we would speed it up when we actually got to training.

In the end she made it the full fifteen minutes and was only slightly out of breath which made me happy. That means I probably could start her training at seven point zero or seven point five to actually push her. The closer we could start to sixteen the better we would be.

"Bomber I am proud of you. When we started you said your numbers would be at the bottom but your numbers are looking good considering you haven't exercised in a while. You know this isn't going to be easy but I will tell you this it is more than doable especially with the numbers you have given me today."

She beamed when she smiled at me. I could see how proud of herself she was she had tried her hardest and put her best foot forward and she was excited and happy with her results. It made me smile.

"Bomber you did 29 sit ups, 15 pushups, and 12 pull ups and jogged six point zero on the treadmill for fifteen minutes without too much effort on your part. I will have to say impressive. I am proud of you. Now let's go over your workout plan then we will head to the obstacle course where I will introduce you to each obstacle of the course and that should wrap out our session for the day.

We walk over to the machines the first thing I was going to do was set her up with an upper body workout. One that would help build those arm muscles and shoulder muscles as she would need it to get those pushups where they needed to be.

Bomber the first thing I am going to do is walk you thru what will be your upper body work out. We won't do all of the reps and sets today but you are to do this work out every other day you will alternate with the lower body work out that I am going to show you next. Again you don't have to write this down as I will have it all for you after our session. You will be given one free day from training and that will be Sunday. The rest of the days you will alternate between these two workouts with an added cardio which as you know will be running. You will also be swimming some as well as that will help you with your sore muscles.

We walked over the weight bench the first muscle group we were going to work was the chest. "Stephanie the first set of muscles we are going to work is the chest muscles. Your chest muscles are made up of your pectoralis major or you have probably heard the more common name pecs." I set the bench for her showing her exactly how I am adjusting it.

I don't want her messing with barbells right now so I am going to have her work with dumbbells it will help her muscles more as she will have to control her own body so there will be both a positive and negative resistance force that her body will have to control.

"Bomber what I am going to have you do is what is called a dumbbell Bench press. You will lay flat on the bench with your legs on each side of the bench your feet flat on the floor." I demonstrated "You will have already laid the weights out you need for each set yes they will change for each set." I grabbed a set of dumbbells from the rack and came back to the bench. I got back into position. "While you are flat on the bench you will bring each dumbbell up hold them just to the side of your chest palms of your hands facing away from you with the dumbbell almost at the point of your underarms you will push the dumbbell straight up and lower it. You want to try?"

I get up and she immediately places herself on the bench in the correct position. I hand her two ten pound dumbbells. "Bomber I want you to do twelve reps" She does twelve reps in proper form without any trouble. "Very good" okay this is how you do this exercise you do one set of twelve reps at ten pounds, you will wait for one minute then you will do a second set of ten reps at twelve pounds, you will rest for one minute then you will do a third set of eight reps at fourteen pounds, you will rest for one minute. Your fourth set for this you will do six reps at fifteen pounds. Then you will immediately move into your second exercise which will be Dumbbell Flyers for another round of twelve reps at the weight you started with so in this case it would be ten pounds."

I proceeded to get her in proper position for the dumbbell flyers. "Bomber for the flyers you will remain flat on the bench only difference is your arms go out beside you even with your chest. With your palms facing up you will bring your arms together palms will be facing each other and then you bring them back down. You will do twelve of these. Then to wrap up your chest you will come over to the cable machine here and do what are called cable crossovers." We made our way over to the cable machine where I showed her the proper position for crossovers and showed her how she is to pull them across her body and extend her arms all the way out. I set a weight that I thought she would be able to start with of ten pounds. "Bomber give this a try and see if you can do twelve reps at this weight." At the end of twelve she was putting forth some effort but I left it at ten pounds.

"Bobby all that just for my chest?" she asked me "Yep Bomber all of that just for your chest. You will find these exercises go quickly you will be able to complete your workouts in an hour every day and that includes your twenty minute cardio workout." She looks at me like I have lost it but I know these exercises as she gets to doing them she will be surprised how effective they are and how fast they are to complete.

"Bomber your next muscle group we are going to focus on are the muscles in the back which consist of two large muscles your Trapezius and your Latissimus Dorsi. You may have heard them referred to as Traps and Lats" I pointed each of them out on her back so she would know where to concentrate her efforts. "We are actually going to start on the cable machine this time." I show her how to set it for what we are going to do.

"Bomber these and all of the other exercises are going to follow the same pattern of reps you will do one exercise for four sets upping the weight and lower the rep number with each set then you will do two other exercises focusing on the same set of muscles each for twelve reps at the lower weight."

"For this set of muscle groups pull ups happen to be one of the exercises so we are going to use that. But for your four sets exercise we are going to do the wide-grip Lat pull down." I showed her the bar where to grasp it and how to stand. I set the weight at twenty pounds. "Okay Bomber do twelve reps." She did twelve reps with very little effort. So I will start her exercises weight a little higher maybe thirty.

Then we moved on to the pull ups. "Bomber I already showed you how to do the pull ups but you will do twelve of them immediately following the set of reps with the pull down bar. As time goes we will add weight to you to give you additional resistance in the pull ups. Then your final back exercise will be a one-arm dumbbell row" We walked back over to the weight bench. I demonstrated how she will place a knee on the bench and lean over placing a hand on the bench with her back level she will pick up the weight and proceed to pull it up towards her chest with the palm of her hand facing her body.

"Bomber you will do twelve of these on each side of your body let's try a twenty pound dumbbell and see how you work with that." She got in position and the weight selected looked good.

I went on to the next muscle group "Bomber the next group of muscles we are going to focus on are the shoulders they are made up of the Deltoid and the Trapezius as well. You may have heard of Delts before. Most of the guys here refer to their muscle groups by their shortened name." I again pointed out the different muscle of the shoulder.

"For the Shoulders your four rep exercise is going to be Lateral raises." I again showed her the proper standing position and how she was to bring the weight up from her side with her arm extended out to her side until it was level with her shoulder. I gave her two five pound weights. "Bomber can you do twelve for me this time you will do both sides at the same time." She did the exercises with little effort so I would increase the weight with her workout program.

"Good Bomber now your one twelve rep exercise will be what is called front raises. Where you will stand with your dumbbell placed in front of you sort of resting on your hip area your hands will be palm down and you raise the dumbbells straight up in front of you and lower them." This time I give her two seven pound dumbbells to try. "Okay Bomber give it a try." It is a little more effort for her I believe we found our starting number.

"Bomber the second twelve rep exercise will be reverse flyers." I showed her to bend at the waist with her back flat. With the weights in her hands dangling towards the floor she is to raise her arms up out to the side until her arms are level with her back and then lower them to the floor. "Ready to try it?" I asked her she nodded and I gave her the seven pound weights. Getting in position she performed the exercise.

"Bomber your biceps are next." I pointed to the upper arm where the biceps are and I flexed mine for her I couldn't resist. She giggled.

"For this muscle group your first exercise the exercise that you have the four reps with will be Alternating dumbbell curls." Grabbing a weight I showed her proper position and then I proceeded to curl the dumbbell up and lower showing her how controlled the exercise should be performed. It shouldn't be you throwing your arm up and letting it fall back down.

I handed her a seven pound weight and asked her for twelve reps which she did without much trouble. "For the first exercise of twelve reps you will do what is called a concentration curl." I showed her how to sit on the bench with her legs a part place her elbow on the inside of her leg and curl the dumbbell. I gave her the seven pound weight and had her do twelve.

"The final exercise for the bicep will be what is known as preacher curls." We walked over to the machine I explained how to put the weights on the bar and demonstrated a proper preacher curl. I took the weights off and had her go thru all the steps which she did without any problems.

"Good Job Bomber. Now on to the last of the upper body muscle group and exercises the last muscle group is the triceps." I pointed out where they were on the back of the arm and we walked back over to the weight bench. "Your first exercise which will perform the four separate reps for will be the seated tricep presses." Again I got in position and showed her the proper form. I gave her a five pound weight and ask her to press me out twelve reps.

"The second exercise for twelve reps will be the tricep kick backs" I showed her once again the form of putting a knee and hand on the bench on the bench keeping a straight back you extend your arm behind you lining it up with your body and then lower it. I had her do twelve reps at five pounds.

"Bomber the last exercise for your upper body workout will be bench dips." I sat on the bench placing my hands beside me. My legs stretched in front of me and demonstrated the proper technique for bench dips. "Bomber why don't you give it a try" She did exactly as I had done and did twelve dips.

"Bomber that was great. You have great form. Don't tell the guys but you are better student than many of them." She laughs. I was serious. There were still guys here that form was off no matter how much I preached it to them.

"Bomber you want to take a couple of minutes break, get a drink of water and then we will move on to the lower body." "Bobby that sounds great do I have time for bathroom break?" "Yeah bomber you should be able to use the locker room no one is down here I will make sure no one goes in there while you are there." "Okay, thanks." I take the time to make some notes on my upper body workout plan for her. Then drink some water.

"Bomber for your lower body the exercises are simpler. You will find this workout actually goes quicker than your upper body. With the lower body it also includes your core but I want you to add core exercises to your upper body work out as well. I will write some suggestions down on your workout schedule." She nods her head. I can tell that she has been concentrating and taking in everything I have said because she has been so quiet.

"Bomber your lower body workout starts with your quads." I show her where they are. We walk over to the leg press machine. Setting a weight for her of fifty pounds I show her the proper position. I show her how to place her feet how to release the machine and then how to properly perform the exercise. "Okay Bomber you will use this machine for the four set of reps increasing the weight with each rep set. Just like in the upper body workout. Give me twelve reps." She pushed out twelve reps.

"The second exercise for your first set of twelve reps will be leg extensions." We went to anther machine where I demonstrate proper technique and showed her how to set the machine. "Hop on board Bomber and show me how you set the machine and then press out twelve reps." She made me proud she adjusted the machine for her and did twelve leg extensions. She was definitely my best student.

"The third exercise will be squats. I will show you proper form so many people do these wrong and end up injuring themselves so be careful when you do these make sure you are in proper form if you have questions ask me or one of the guys for help. Don't be bashful we are all here to help you. Okay?" She nods her head. I show her the proper form for a squat and she follows me exactly keeping her knees behind her toes.

I give her two dumbbells and ask her to do twelve of them while I watch to see if her form falters any it doesn't so I think twenty pounds is a good start.

"The second muscle group is the hamstring." I point out where the hamstring is "The first exercise for the four reps will be lunges. Again like squats many people have poor form and end up hurting themselves so I am going to show you proper form but if you ever have any questions ask me or one f the guys don't do them unless you are sure you have the proper form and you can maintain proper form thru the whole series of sets. Even if it is mean dropping the weight drop it don't injure yourself."

She nods in understanding and I show her the proper form. Then I have her do twelve for me with no weight to make sure she has the proper form. Then I add weight and ask for twelve more which she does without any problems.

"Your second exercise of twelve reps will be Straight leg dead lifts again there is potential to injure your back if not performed properly." I demonstrated the proper way to do a straight leg dead lift and she copied me. I had her do twelve more holding twenty pounds.

"Final exercise for the hamstring will be Lying leg curls." Walking over the machine I demonstrated how to set the machine for her and put weight on twenty pounds. I showed her how to get on and off of the machine. When I was done I motioned for her to hop on. She adjusted the machine set the weight and then got on the machine and proceeded to do twelve leg curls.

"Good job Bomber. The next muscle group is the calves." I motioned to the calves most everyone knew the calves if no other muscle group in the body. "For this muscle we are going to do standing heel raises for the series of four sets." I demonstrated and she followed starting out with twenty pound weight in addition to her body weight.

"The second set of twelve reps will be Seated Calf Raises." Again I demonstrated and she did fine with the twenty pound weight. "Since there are few exercises that isolate the calf we are going back to standing heel raises for the final set of twelve exercises."

"The only muscle group left is your abs. For those we are going to do a variety of different things as I want you to build core strength. For your lower work out which will be done independently of your physical fitness time during training you will do the following. Your four set exercise will be decline crunches." We walk over the decline bench and I show her how to adjust it. "Bomber we are going to start out a less severe of a decline but the goal is to eventually have you hanging and being able to do crunches." She looks at me and I can see images of GI Jane run thru her brain. "Yep just like GI Jane" I respond to her.

She give me the eye that says you just ESP'd me and I chuckle. "Back on track Bomber hop on and let me see how you do." She got on after a minute of difficulty and was able to do twelve with no real trouble. "We will eventually add weight and then up the incline or in your case decline of the bench."

"The second exercise will be regular floor crunches for twelve followed by hanging knee raises for a count of twelve." I walk her thru both of those. "Now bomber I will give you all of this later and you can get started with your upper body workout during your free time this afternoon or evening. Let's head out to the obstacle course. On the way I will discuss your cardio workout with you."

*A/N The exercises for the workout routine and cardio are that of Body for Life.

SPOV

Holy shit what have I gotten myself into? All of these exercises and they are to be done on my own time every day other than Sunday and the physical fitness training is going to be in addition to my workout. I wonder is he trying to fucking kill me? No I have to remind myself this is what I wanted. I will never be a full time Rangeman sitting on my ass eating bonbons all day but how good would that be? Of course Carlos wouldn't allow bonbons in our home so that is out. Oh well nice thought now on for more hard work.

I pack up my bag and grab water for the road at least I get a little break I smile. Maybe I can have a cat nap in the car. We head for the garage and get in one of the SUVs.

Normally the Merry men go into their zone when they drive but not today. I guess Bobby did warn me but as soon as we got on the road he was talking about my cardio training.

"Bomber for your workout sessions you will do twenty minutes of Cardio before every workout. In that twenty minutes there are specifics for how it is to be performed. You have to trust me it will make you stronger, faster and build your endurance and right now we need endurance and faster." I nod my understanding.

"When you do your cardio workout it will all be based on levels of exertion so you will need to rate your level of exertion usually you can do that by testing if you can talk or say a complete sentence. The more you can talk and complete a sentence the lower the intensity of your work out and the less exertion you are putting forth. Obviously the less you can talk and complete a sentence the more intense and there is more exertion on your part."

I was following him so far it made sense. "I will have this for you in your work out stuff but I wanted to sort of explain it now so it would make sense when you read over it later." "You will start your cardio at whatever you deem is level five intensity and you will do that for two minutes. Then from two to three minutes you will move from a level five to a level six. Minutes three to six you will go from six to nine level intensity and you will repeat that pattern of six to nine intensity level for minutes seven to ten and eleven to fourteen and you will work your way from six to a level ten intensity for the fifteen to nineteen minutes. Level ten intensity is the most you can do for a minute. Then from nineteen to twenty you will cool down at a level five for a minute."

How the hell was I going to remember that? "Bobby I think I will have you walk me thru it the first time. I am not sure I am following you." He looks over at me "Okay Bomber sure thing."

At this point I think I should be afraid...be very afraid. But maybe I am just to dumb to be afraid part of me is still very excited. The obstacle course seems like it could be fun for me.

It wasn't long before we were pulling up in front of a tall wired fence with one of those security code things. Bobby placed his thumb on a pad and then entered a number and the gate opened for us to enter. "Rangeman owns this. This where we train for missions, the obstacle course is here, the shooting alley is here as well as sniper training. The driving course is here so you will be spending a fair amount of time here over the next couple of weeks." Wow I had no idea they had anything like this. All this time and I had no idea.

We pass by a few buildings as Bobby points out different things to me and then the next thing I know we are pulling up in an open area and parking.

"Bomber the obstacle course is over that hill there. Come on let's go." I walk with him and when we top the hill and obstacle course come in view my mouth drops. It is exactly like those you see on TV oh this is going to be exciting I can't wait on one hand and on the other hand I know it is so going to kick my ass.

"Bomber we aren't going to run the course today. What we are going to do is go to each obstacle and see how you perform each obstacle." This obstacle course was amazing and remembering he said I had thirty minutes nearly brought me to my knees.

Luckily the obstacles weren't that far apart so running from one to the other wouldn't be a problem but there were several obstacles and I knew a few of them would take me time.

We walked up to the first obstacle and it was a series of jumps you had to do there was a muddy ditch you had to jump over. "Bomber these are obstacles you should be able to jump over with a single leap. With the ditch you will leap over it with the trench you will leap down into it and then back up on the other side. And the hurdles you should just leap over them as you are running to the next obstacle."

"Go ahead Bomber and give it a try I will be right beside you." I took a few running steps and leaped over the muddy ditch, then over then leaped into the trench and with the momentum I had I was able to somewhat easily leap out of the ditch probably not as smooth as Bobby did beside me but I didn't do a face plant so that was good. We made our way to the hurdles and with single leaps we made our way over the hurdles. I felt like a true solider in training on this field.

"Damn Bomber that was nice. You did great." I was beaming I was so happy with myself. We made our way over to the next obstacle. "Bomber the next set of obstacles is all about dodging. Moving your body in away to dodge something is important so keep that in mind as we make thru the next couple of obstacles. You want to think dodge." Okay dodge as in they can't touch this. Oh yeah sing it to me MC Hammer. I could hear the song and the beat in my head as we headed to the dodge zone of the obstacle course.

Part me was ready to just sing out can't touch this when we came up to the first obstacle. "Bomber this first obstacle is called Lanes to guide you run in the lanes and it will teach you to quickly change direction. The angles are sharp and to pass you can't touch any of the logs that make up the lane." Again I think can't touch this as we headed into the lanes to guide. Sharp angles was a bit of a mislead there as the lanes all of sudden went from one direction to the other sort of like Z or a better description is a series of right side up and upside down Vs.

But I did my best I hit the very first pole but after I watched Bobby's footing the first time I was able to make it thru the obstacle without any thing touching me again of course MC Hammer was still going strong in my head.

We came up to the second dodge obstacle and Bobby Stopped. " Bomber you did amazingly well thru that obstacle most people struggle with that and after you hit that first log at the first turn you seemed to get your footing and you took off. It is all about footing and remaining light on your feet so you can change directions quickly. This next obstacle is like that, remember dodge the obstacle and maintain a light footing and you will do equally as well with this one." I was well into the whole 'Can't Touch This' now. "This next obstacle is called Maze of Cause what it is a series of posts that are placed close together you are to go thru without touching the posts. The positioning of the posts is tight and will require you to be light on your feet and requires you to quickly change direction in order to be successful."

I nodded and we started Bobby went first as there isn't really enough room for more than one at a time. I watched him, and watched his footing. When it was my turn I stepped up to the obstacle with what I saw Bobby do and the song beating a rhythm in my head I made my way thru the obstacle carefully not touching a single post. I was thrilled with myself.

"Wow Bomber I think you are natural at this." I smiled I was feeling really good. Seeing his pride in me makes me feel like I am flying. We took off to the next set of obstacles in the course. Approaching the obstacles I can see a platform with a cargo net on it and beyond that a wall. Great climbing, I am an excellent climber. I have been climbing in and out of the second story window for years.

"Bomber this is the vertical climbing and surmounting part of the course. Obviously you climb the cargo net but the wall you will need momentum to surmount it. You will need to propel yourself up grab the wall and throw a leg over it then pull yourself over the wall. The wall is eight feet tall and you are five foot nine add the length of your arms which are roughly two feet and you have seven foot nine so you will need to jump to make up the difference but what is going to get you over that wall is your leg making it over the top. If you can hook your leg then you can get over it." I nodded my understanding.

I climbed the cargo net without any problem but the wall that was another story. No matter how fast I ran no matter how high I jumped I just couldn't seem to do it. At least not all of those things at the same time in rhythm together. The wall was literally a wall to my passage of the rest of the obstacle course. I slammed myself into the wall and fell from the wall so many times that I thought I was going to knock myself out. Finally Bobby ended it.

"Bomber let's move on you have done amazing we can work more on the wall during another session. Don't let it get to you." I agreed I wasn't getting over that wall at least not today. I can't say I wasn't disappointed but I was still proud of myself so far I felt like I performed each obstacle extremely well. Well with the exception of that damn wall. I hate walls, walls hold you back just as ceilings hold you down. Walking around the wall, me cussing it for all it is worth and sending it a death glare so it would explode in front of me which it didn't and I made a mental note to work on death glare, we moved on to the next set of obstacles.

Coming up to the next set of obstacles I could see what appeared to be monkey bars and then a rope extended between two poles. "Bomber this is horizontal traversing part of the course. The first obstacle is known as the ladder but for all intents purposes they work just like monkey bars you use to play on as a kid. You will hang from them and go across them using your hands moving from bar to bar. There are no special requirements like only one hand on the bar at a time but you have to remember your course time so the faster you get across the more time you can spend another obstacle or the faster you finish the course. The second obstacle is the rope where you will go across the rope. The easiest way is to use your hands while wrapping your legs around the rope to help with your weight but if you like you can also hang and make your way across whatever you prefer both work and both pass the test."

I wanted to tell him that I loved the monkey bars as a kid and that I was a natural but I wasn't taking anything for granted on this obstacle course. So we made it to the obstacle in silence. I watched him easily go hand over hand across the ladder. I started out putting both hands on the bars at the same time but once I got comfortable with the rhythm I then finished with hand over hand like Bobby.

We got to the rope and Bobby demonstrated the way he explained with his legs. My first attempt wasn't pretty and it landed me flat on my back effectively knocking the wind out of me. I chocked but eventually caught my breath. Bobby wanted to stop fearing I had hurt myself but I convinced him I was fine and got back up for another try. The second time was a charm and I made it across. Locking my legs around the wire definitely helped me make it across but it was getting my legs hooked around it that took a little effort.

When I finished Bobby was smiling it was infectious and I couldn't help but smile at him. I sweaty, I was dirty, I was a little sore from the fall truth be told but I was excited and I was proud of myself. I could tell Bobby was too just by the look on his face. There was no blank face today.

Then next set of obstacles where crawling exercises. We crawled thru a tunnel and then under razor wire just like I have seen on TV. I didn't have any trouble once I got started. I was small enough that I wasn't worried about the wire catching me.

Bobby explained the next set of obstacle a fence and a low wall about three and a half foot high we were to vault over. So running side by side we came to the fence grabbing it with one hand I threw my legs over like Bobby and we made our way to the wall which I effectively did the same clearing the wall.

"Bomber I said you were a natural and now I have no doubts. I know this next set won't be an issue as it has to do with balance. You will cross the logs and then walk on the beams." I look at him "No problem you say? Do you know me? I have trouble walking and chewing gum at the same time." He smiled and chuckled. "Okay Bobby, let's do this." We walked to the log oh shit of course they crossed a huge puddle of muddy water. Of course now if I fall in I will be soaking wet not to mention that is some seriously nasty dirty water.

You can do this Stephanie, you are strong and you can do this. I stepped up on the log put my arms out for balance and proceeded to walk across the log. Looking at the end of the log and not down I made my way to the end. YAY me! The final obstacle was a beam walk where the beam was zigzagged doing the same thing I got up put my arms out focused on the end when I made it there I turned and focused on the end of that beam and did the same for the final beam of the obstacle. I had done it! I had finished the obstacle course. I had done all of the obstacles all fifteen obstacles well actually I had only completed fourteen thanks to that fucking wall but I still felt pretty incredible.

BPOV
Our little girl had done it. She had successfully performed every obstacle to the obstacle course with the exception of the wall. I had no doubt she could do the wall she was just letting it defeat her. The wall is one of the obstacles of an obstacle course that could defeat you if you let it. People would form hang ups when it came to the wall and they would get to the point that they would believe they will never get over that wall. Once in that mind set it was difficult for them to break out of it and they would fail at the wall every time. I had seen it time and time again in basic training.

I just about had a heart attack when she fell from the wire and landed on her back. I know it had to hurt like hell it knocked the wind out of her and she chocked trying to catch her breath. I hope Ranger wasn't watching I didn't tell her but the whole obstacle course is setup with cameras. I didn't want her to be nervous thinking the guys were watching her. Of course they were fucking watching her.

I am also fairly certain if Ranger was watching he is going to kick my ass for not catching her. Hell I was kicking my own ass but I thought she had it I thought her leg was hooked and it wasn't. When she went to move her hand down she came faster than I could reach her.

"Bomber you did a great job." I told her as I pulled her in for a hug and twirled her around in the air. I picked her up and placed her sitting on my shoulders like they do for the VIP of sports. She had her hands in the air just as though she was a champion. She was a champion she had taken on the obstacle course and we were calling it a victory for the day.

While on my shoulders she leaned over and kissed the top of my head. "Thanks Bobby you made it seem easy." "Bomber don't thank me you did the work, you made it appear easy." Normally I would have put her down but today I let her ride on my shoulders all the way back to the car. Her weight was nothing for me to carry why not give her a little bit of happy.

When we got back to the car she surprised the hell out of me. "Bobby thanks for the ride. Do you know when you will have my workout schedule for me I have a two hour break between sessions for lunch I want to use that time to do my work out before my next training session?"

I figured she would want to rest or take the time for a long lunch but no she wanted to work out. "Bomber I will have it for you as soon as we get back. I only need to fill in starting weights which won't take but a couple of minutes."

"I figure lunch time the gym won't be as busy as it is in the morning and I can do my work out without anyone being in the gym. I don't really want the guys seeing me lifting five to twenty pound weights when I know they lift the serious weights." I didn't want her to feel beneath anyone in the gym.

"Bomber we all started somewhere remember these are your starting numbers but don't be ashamed for what you lift. You will never lift the weight some of the guys lift. Hell most of them lift weights that outweigh you. No matter how long you work out you will never lift the same amount of weight but you have to look at it as ratio your body weight to theirs. Hell most of the men out weigh you by a hundred pounds some almost two hundred of course they are going to be able to lift more weight. But that doesn't mean that you work less or put out less effort than them."

She nods her head in understanding "Still Bobby I think I like the idea of working out alone for a while. Maybe as I become more confident in my workout I will start working out with guys."

As we pulled back into the garage I saw Lester waiting for her I could tell he was happy, excited, and was bubbling with pride for her but I really silently hoped he didn't tell her about the cameras. I knew the moment I saw him that he had been watching her. I thought to myself Lester please keep your fucking mouth shut about the cameras. I don't want her to be self conscious out there.

*A/N Obstacle course came from

LPOV

I watched Beautiful out on the obstacle course and she was amazing. I was so proud of her I wanted to tell her so bad how proud I was of her. Ranger had made me promise him that I wouldn't tell her about the cameras or us watching her. He said if I slipped and told her it would be my ass in a foreign country and he would tell my momma and Tia Ella that he slipped and put the wrong address on the container I was shipped out in. Like they would believe him, but that would do me little good if I ended up in a foreign country.

I was so afraid I was going to slip but I had to see her. So I made an excuse to be in the garage. I had lost my sunglasses and was looking for them. Perfect excuse I thought. I could see the look on Bobby's face and I knew he was telling me to keep my mouth shut about the cameras. When you have worked with these guys as long as we have worked together you didn't really need words you could just look at the other person and know what they were thinking. I gave him a nod that I understood.

I was at Beautiful's door before the car came to a complete stop. Opening her door for her and helping her out. "Beautiful did you have a good time this morning?" She was beaming. Her smile was radiant and I could tell she was excited. "What's got you so excited Beautiful?"

Bobby took off for the elevator while Steph and I hung back talking. "Lester I had a great morning. Bobby set me up with a workout this morning that I am getting ready to do soon as he writes down my starting lifting weights for the exercises." "You lifting Beautiful that is awesome. You want to work out with me? I don't mind spotting you. Hell I will even let you spot me." I joked and winked at her. She swatted at me and giggled.

"I think I am going to do my work out during my lunch break that way I will be the only one in the gym at least for a little while. My starting weights won't need a spotter." "Okay Beautiful but know I am good in the gym." I wag my eyebrows at her. Again she giggles.

I had to ask her "How was the rest of your morning?" She smiled "It was good, Bobby took me to the obstacle course and we went over each obstacle." I smiled "How did it go Beautiful?" "It was fun I actually enjoyed it, I did all the obstacles with the exception of the wall. I couldn't get over the wall no matter how hard I tried. I threw myself at that wall until I thought I would either knock myself out or bruise my whole body but I couldn't seem to get everything working together to get myself over the wall." "Beautiful it will come with time. The wall is one of the more difficult obstacles out there even for us guys and we have the advantage of height that you don't have." I didn't want her to get discouraged.

"How were all the other obstacles?" "They were fine. I did fall from the rope and land on my back but I was okay. It just knocked the wind out of me but I didn't let it stop me I got it the second time." Yeah I saw that so did Ranger. We were on our feet ready to make a b line there when she fell. When we saw her get back up we breathed a sigh of relief that neither of us acknowledged. Then Ranger cussed at Bobby for not catching her. I have to agree he had a valid point he should have anticipated her falling and been there just in case. But in the end she was fine so Bobby would live to see another day.

Not that we would kill him no we would just beat his ass but Hector now Hector would have probably killed him. I wouldn't be surprised if Hector doesn't have something to say to Bobby regardless if Ranger says anything to him. Ranger told me about Hector naming himself her guardian. All of Rangeman have a hefty bit of respect for Hector. He was a harden man who Beautiful had found a soft spot in.

"Beautiful sounds like you did amazing today on the obstacle course. I am proud of you." She beamed I gave her a hug and picked her up twirling her as she giggled. Bobby wasn't the only one who was going to get to twirl Beautiful today. I then took the liberty to plant a nice big ole kiss right on her plump lips. Shocking her and making me laugh. "Beautiful opportunity knocked and I took it. What can I say I am nothing if not an opportunist and I don't give up opportunities like that." She just shook her head. She knew there was nothing but brotherly love behind the kiss.

"Well let me get back to doing what I was doing before you two pulled in here distracting me." It was time for me to give her my excuse for why I was down here in the garage. Knowing she was naturally curious I knew she would ask "What were you doing?" "I was looking for my sunglasses I misplaced them and can't find them." She started out giggling and then started laughing. What? What was so funny about me misplacing my sunglasses? She then pointed to the top my head and sure enough there they were resting on the top of my head.

I laughed and shook my head. "Well Beautiful thank you for helping me find my sunglasses." We made our way to the elevator getting on she pushed three for the gym and I pushed five for the control room. Before she got off I reminded her about her time tomorrow afternoon. "Beautiful I am looking forward to having you all to myself for four hours tomorrow afternoon." I wagged my eyebrows as she exited the elevator giggling. She knew I was teasing her, but I was also serious.

Now back to the control room to do a little more watching beautiful. I really hope Ranger didn't expect any work to be done these next two weeks because all eyes would be glued on Beautiful. We all wanted her to succeed we all wanted to watch her and see if there was anything we could help her with we all wanted to be there cheering her on as she made each and every achievement no matter how big or small.