It's inevitable that one day throughout this, I'd push too far and overexert myself. Monday was that day. I woke early, headed to the office to send my one or two needed emails and then did some Tabata! I felt good...until I got home. Apparently, I had promised the family (aka wifey) I'd help get the inside of the house homey, hanging pictures and such all day. This was one of those instances in which I truly believe the conversation never took place but never question as I'm never right in those fights. I wanted to be lazy, I did squats, cycle jumps iron crosses, hanging leg raises, bench knee highs, bench jumps and pushups. I was physically spent. But the two things I learned early in my marriage is that no one puts Baby in the corner and I really know nothing; I'm just a man.I could sum it up by saying "resistance is futile"
So instead of going quietly into storage and pulling out the pictures, neatly packed away 6 boxes deep in my mother in laws basement, I decided to be a huge jerk and show wifey what I had to move to get to the pictures out and to the house and the day was spent moving countless boxes we had procrastinated moving for months now. Hours were spent bringing crap to the house, placed in the living room (or Parlor if you live in RI) and no forethought of who would ultimately have to move the boxes out of said room. EPIC FAIL on my part.
Around 10 pm, and after several verbal attacks on each other, we called it a night. I wish I had noticed it at the time, but I had started to get a sore throat around that time and it has since gotten progressively worse and is now a full blown cold. Yup, I'm this guy today:
Just throw a blanket over me and leave me be for the day. I'll be healthy again tomorrow.
Throughout this campaign to better myself, life has undoubtedly given me "checkpoints" to measure my success and my accomplishments and benchmark them. Last night was yet another one of those nights. It was the first game of Soccer I've played in 4+ months and the start of a new season for my team. I couldn't be happier.
Last night was awesome! Not only did I turn heads looking sleeker than the last meeting with the team, but it was the first game I've played in years on field and not in goal. Moreover, it was a game in which I played the MAJORITY of the game, running, kicking and impressing everyone I've played with for some time now. in past, when I played forward, I'd run for 2-3 minutes on field, then need a 10 minute hiatus from the game to keep myself upright ling enough to make it down field 2-3 more times in the game. I had always felt as though I was cheating myself out of playing time and cheating my team out of a competitive match. Tonight was nothing like that. tonight I commanded the field, head up and making diagonal runs across space to open the field up for my teammates. I was 16 again for the 50 minutes I could play; and it was one of the most rewarding experiences since my cholesterol test last month.
So now to the workout from yesterday:
I just need 10 rounds AFAP then you're done. 1, 2, 3...9, 10
Bottom up pushups Frog Jumps Hanging leg raise
No problem my friend. Workout complete. And it was a good warmup to my game last night, stretching out the main muscles and allowing me to feel ready for my match. BTW, we tied 5-5 and had the lead until the last 30 seconds when this kid had a diving header on a corner kick that would make most professional players drop their jaws.
So, we've now added a new level of measure to this challenge and have raised the bar again with expectations being exceeded at all levels. And I couldn't be happier....
Can anyone else find the post I had that explained me and my family moving to either Seattle, Scottland or any rainforest on the planet? WTF is going on with this slant-ways, icy rain. I feel like a lyric from DMB's Dancing Nancies: "Dark clouds may hang on me sometimes, while I'm working out" (Anyone who know that song should know how freaking close that is to the real lyrics). BTW, Jane Goodall was in the bushes observing me today; close enough where I knew she was there, but far enough where she wasn't intruding on my territory.
So, monsoon aside, today was beastly. I finished the first round in about 7 minutes (the phone read 7:32, but I wasn't too ambitious with getting the timer after 20 freaking burpees. Oh, yeah, here is the workout:
I want you to do the following circuit BEFORE you run and time it. Go out and run 3 miles. Repeat the same circuit and try to get withing 30 seconds of your first round.
20 x 50 lbs log pushup press 20 x squat jumps 20 x pushups 20 x cycle jumps 20 x burpees
Then I trudged, yes trudged out the door and into the evil weather. my first mile went well considering I left a piece of my lung on the ground like a breadcrumb trail back to the house. Fall is the worst season for me and allergies and they are so unforgiving. However, I like pushing through it; it helps to get more of that crap out of my lungs. Mile 2 and beyond felt like I was running underwater, so much so, I had to divert my run to a different route and finish a bit short:
I'll take this time, mostly because i had just finished beating the crap out of my legs and didn't have perfect running conditions. Even now, an hour later, I have chills from the cold rain. But, even more entertaining was me trying to accomplish anything again after my run. I came back from my run and was this guy again:
(perfect pushup posture)
(Me doing my squat jumps)
I finished, but it took nearly 12 minutes to get through the routine. I'm not sure exactly the time, I laid in a puddle in my driveway for a few minutes trying to gain my composure after the last Burpee was complete.
The good news is, I finished my second round WELL before my run time, lol. The better news is, I'm still going forward. I'm not finding excuses to not do the work and I'm still reaping the rewards of it.Tomorrow night is my first night of soccer. I'm so looking forward to getting back on the field. I held one of the lowest Goals against average when I was super fat...can't wait to see what I can do now.
On any given day, I wait for Geoff's email and do the prescribed workout routine, then post. With the last week being so hectic for the both of us, Communication broke down. This morning came and went without an email, which was actually good for me because it allowed me to get into the office quite early to get some work done. HOWEVER, I often get the itch to workout everyday and that itch came around 9 am when the office started to fill up and the need for my attention started to gain traction. Luckily, I have been lazy in delivering some recent gifts to my house from the office:
(notice how they are all painted Irish green... maybe this is what our leprechaun friend poops???)
Anyway, I've become that guy. The one with cinder blocks in his office. And, feeling the need to do some exercises, I created my own workout for today.
All exercises were 3 sets to fail
Squats with a block in each hand
walking pushups holding blocks
chair dips
thrusters- 2 handed with a block in each hand
cycle jumps
30 second side jumps over the blocks stacked 2 high (just like we did in soccer over the soccer ball)
So, just a few puzzled looks came my way while working out in my socks and jeans at the office and I was able to get the full workout in during lunch. First set had 18 squats, 22 pushups 15 chair dips, 23 thrusters, 12 cycle jumps, then I stopped counting knowing that at least I was able to get the work in and at a failure rep, was shredding it properly.
I loved it! It was a new location. It was indoors and with a door I could close, not to intrusive of anyone not needing to go to my office. And with just 10 workouts left, it was yet another step for me to comfortably know what I had to do to attain my daily goals and continue on my journey. Today was like the first flight for me, preparing to leave the nest. It was rewarding to feel a similar burn in my muscles to when my friend dictates the day.
So, we've almost come full circle and I'm excited for an epic finish.
Have you ever had that day when after you work out, you feel like a baloon about to pop and like it? That was this morning. I finished up my sets, killing the pushups with 34,28,16,12 reps in each pass, and felt like I should look like this:
(keep all sharp objects away from this guy!)
And while looking at myself in the mirror before my shower, I think I perceptually did. It was fun to hold poses and not gag.This experience has been a confidence booster for sure, and with my anniversary dinner with the wifey tomorrow, I'm excited to paint the town red and spend some quality time with just her and I.
On the exercise side of things, I still have much work to do. My iron crosses were pathetic, though increased over the last time I've done them. I didn't see the need to do only 3 or 4 pullups using the small band, so I used the large band and did 13, 8, 6, 2 with each set as failure. Increasing the band allowed me to feel more accomplished. Also, I did my squats with the log, because I didn't want to drag multiple items to the playground. Multitask at 6 am? No thank you.
There is still so much work to be done.If I'm to hit my targets, I still have to push the limits with each day that passes. I enjoy being able to set the bar just above my reach and try like hell to get to it. It has helped me to redefine failure. That word used to scare me, now it defines me. Failure was that thing that made me not try. Now I challenge it and tell it to catch me, because I'm not slowing down.
I have adapted this new mentality into my business and we have never seen this type of success before. In my travels to VA, my client asked me about my goals for this election cycle. I told him I wanted to use this cycle to build my empire and establish my business name as the EPICENTER of all political work. He proceeded to tell me that this type of work is like a one night stand, you get your fill in the short amount of time you have, and then they go away, never to call you again. I quickly responded, that's OK, being emperor for a day is much more significant than watching the opportunity pass you by. Everyone remembers Caesar and Nero, no one remembers the people who wished they were. I may not get all the business, but the business I get will remember me and my company and will talk about us for years to come.
I left the room silent. I think I scared the other vendors. Most had 15-20 years of experience and were content with their share. I wanted more; I wanted theirs. And I'm willing to work to get it... I'm not too sure they are.
This is my year. Its the year I've taken control, the year I'll be an emperor. Yes, this year, I'll be an emperor, and next year I'll be a Spartan...
Well, Mr. Chris went to Washington. And Mr. Chris found a playground! Yup, out and about on our first day, I spotted an awesome playground a mile from our room (at the time I thought we were 2 miles away and planned a 4 mile day, which didn't happen). And knowing I would be needing exercise, I packed my light resistance band and my workout gear including my CPC shirt. Both yesterday and today, I took a quick jog (J is still silent) to the playground and completed a small workout:
pushups, cycle jumps, hanging leg raises, pullups, and Burpees. Sets of 10,8,6,2. Then run back.
I'm a bit jealous of this playground:
Check out the equipment! It was sexy. The turf was that old shoe rubber composite. Easy on the hands, and no need to explain why my knees were so dirty, which was a blessing being so close to the DC area. One of my biggest concerns was accidentally running into a politician down there during the workout and them assuming my knees were dirty because I wanted a cabinet position. That's how they do it down there, right? Anyway, the workout was great, good time for my mile considering it was up hill, in the cold, both ways. Just like my grandparents used to tell us.
(note mile 2, on the way back downhill)
My only issue with the routine was that uneasy feeling of being watched. It didn't help that on day one, I got to the playground, looked around and saw no one, ripped a wicked fart, only to realize there was an older woman 3 feet away from me, now laughing so hard I think she had to stop running to catch her breath. After that, no more gas was released at any time outside. So, a good trip, good workout and great results.
The next 3 weeks of this blog are going to follow a bit of a different format. I feel the look is stagnant and with things getting busy at the office, at home and with life in general, Its a perfect time to flip this puppy on its head. Also, while I'm still trying to post every workout, there will be many times over these upcoming weeks that I will need to combine from time to time for lack of available "me time". My initial thought when creating this blog was to keep a uniform format. List the workout, show the equipment, complain about how I hate working out and struggled with the requests. But, much like the description of a Continuum (see Sully, I'm listening!) I need to adapt this writing. And it makes sense. I don't hate working out any more, I love it! Moreover, how many times do you want to see a picture of my shoes, now almost worn through the sole from the wear and tear I've put on them. Yes, its time for a change, so let's bring more casual into it.
Thursday's workout was 10 rounds of the following:
10 pushups
10 hanging leg raises
10 squats holding the large cement block
Friday: 7 880's with 2 minute rests between rounds
I felt like these 2 workouts were like the 2 premium fighters in Thunderdome, with Tina overlooking them to ensure 2 enter, 1 lives.
This week, they combated honorably for most sore when completed. Is there more to say? I mean, I flat out did 300 reps and ran 3+ miles in 2 days. The realization of what I now come to expect as a "normal day's workout" has left me without words. So I'll hold onto those words and save them for tomorrow's post, because tomorrow we are taking the challenge to Fairfax, VA...yes Virginia. I'll be down there on business and cannot wait to find out the reaction from the cabbie and front desk clerk when I ask where the closest playground is located. Until then...
Workout, shmirkout let's get right into the meat and potatoes of today's blog. Besides none of you read what Geoff has to say anyway...but you should. And here is why:
I have spent 45 workout days training my body and getting myself in a position to be in better health. In some capacity, I have used all of the following "Tools" to do so:
(Well Geoff's not a tool, but given the context...)
Today was essentially validation day for me. When I began my campaign here at the playground, I set a few secondary goals, like lowering my cholesterol and my BMI, as prescribed by my doctor. Going into this, I had a cholesterol level of 210 and a BMI of over 33%. My doctor told me he wanted me to go on meds. Yeah, that's not what this kid does. I assured him it was simply me not wanting to be in shape and that my life, in turmoil at the time, was affecting that decision. He asked me to follow up with him, and used an unconvinced tone.
Ladies and gentlemen; my results:
BOOM!
I dropped 27 points on my cholesterol, lowered my BMI 1.5% and have a collective weight loss of 8 pounds (I'm told I gained weight with the muscle I added to bring my net lower than the 15 I recorded? I think their scale is broken)
HOLY CRAP!!!! 27 points (small simple tear moment). My doctor was so impressed with my results and so excited about what I was doing to take control of my health, he asked to pass my story along to others. Hells yes! You sure as shoot can! Time for some celebratory dancing:
That's it. That's all I got for today. But its enough. Its the validation I needed to continue to work as hard as I have been. It's the testament to my efforts and the bright yellow star on my report card. So, let's continue to celebrate and dance.
Oh yeah, good luck to all you Saprtans this weekend! I will not be participating in this one, but rest assured, I will be amongst the ranks in a future event.
No Email today, instead I got 2 claps outside my window and a trainer all hopped up on coffee and Jesus.
Our workout consisted of:
Hanging leg raises
frog jumps (which I was doing COMPLETELY wrong until today. Apparently, I don;t know what a frog does..)
FULL Turkish get ups (not those baby half getups
Thrusters with the Oak tree from my back yard (35 lb log)
rows with the TRX (which is the single most AWESOME tool I have seen)
and pushups with no arms (Sully called them "reverse downs" or "Suffolk Downs" or something like that)
All of these were done in a ladder fashion. One rep of each, then 2 and so on.
So with a quick preface to this morning, I ran 3.2 yesterday and then worked 18 hours, most of them being on my feet. this morning at 5:30 was not an enjoyable experience.
As mentioned, I awoke with enough time to remember where I was and get dressed, when the 2 claps signaling the start of my day came ringing through the window of my living room (or Parlor if you live in RI). I expected to be greeted by this guy:
Instead, I believe I was met by this guy:
The log was slung on his shoulder looked like a pixi stick. A lead filled pixi stick. Sully quickly surveyed the area, not knowing what the workout would be like, and created a plan in mere seconds. The TRX was hung and the rules were established. The rules were simple: start and don't stop until the 24 minutes are complete. I began on the Hanging leg raises, Geoff, I think, started with frog jumps. What he actually did looked like it could only be done with a trapeze harness. we moved in tandem through each exercise, fluid and in sync...until the 4th round. On the fourth round, I started to fatigue; my form starting to falter and my reps slowing at an exponential rate. Geoff, on the other hand, seemed to increase both speed and fluidity. On round 6, during the armless pushups, a beautiful mosquito (yes it was so early the mosquitos were still out)
flew right into my mouth and almost made me loose it mid pushup. Geoff, with toes touching the pullup bar above his head, said "Kid! That's gross!" and without losing stide continued on his toe to crossbar touching expedition. It was a scene from a movie. This kid is a beast! Must be that magic those leprechauns carry with them.
I finished 7 full rounds and was mid set of my 8th. Geoff finished 52 rounds, I think. More importantly, he frog jumped in a single bound from the sidewalk to his truck like a gazelle with frog legs (because Gazelles can't jump like frogs...unless they have frog legs).
The end result:
A filthy and exhausted couple. Sully was so filthy, he needed to be rinsed off
When my alarm went off on Friday morning, as per my routine, I look at my email to see what trial and tribulations await me physically. This morning was no different with the exception of a secondary communication that simply asked: Can you workout early Sat morning? 6:00 ish
At first I got excited to again have a workout partner as all of mine have been scared off, finding other obligations at 6:30 each morning. Things like, sleeping and not wanting to come; high priority kinds of things.
My first thought was that Geoff would be sending "Death Race" Donaldson down to see if he could kill me with workouts, which frightened me a bit. I mean, what kind of person refers to himself as Death Race?
This guy! After all he was in a death race that actually Killed people, not one that ALMOST killed someone. It's kind of like missing with a hand grenade. Just kidding DR (that's short for Death Race. I came up with it myself.)
Knowing it would be Geoff, down for a visit and conference, definitely put a smile on my face for a couple of reasons. First being that it was a friend, not a trained assassin like I believe DR to be. Second, because Geoff and my other friend Rob, are 2 of my best friends and no matter how much time there is between visits, we always have an innate ability to pickup right where we last left off, a trait only the best of friends can have. And the visits are still too few and far between and I often miss the comradery of both.
I also wanted to be sure I was putting my best foot forward tomorrow because as much as it was played out to be a friendly visit and workout, I knew it was also to check in on my progress. So I headed out, headphones in ear, already laying out the post after the workout with Sully (and its gonna be a good one!). I air was light but smelled of pollen and allergies, which have given me hell these last few days. I made it 2 miles and had to stop for just a brief moment to clear the green mucusy object that had built and was now lodged in my esophagus. Once the slimy tennis ball was out, I was back on the road and finished a 3.2 mile run quite nicely.
8:46 pace, my fastest time in almost 15 years! I felt good and had I been able to breathe without coughing each step during the last .5 mile, I'd have gone the distance. I was proud of my accomplishment for the day, showered, then began what turned out to be an 18 hour work day...and I was still up for the 6:00 am arrival of the man.
Here's the following combo. What you new for this is the
30 log, 1 brick and running shoes.
you are going to Run an 880 AFAP (1/2mile) by doing a
quarter mile out and back starting from the park. Once you get back immediately
do a tabata interval of one of the exercise below. Followed by 6 Turkish getups
using the brick. 50 jumping jacks. 10 burpees. Repeat 4 times
1. Iron cross
2. Swing pushups
3. Log thrusters
4. Cycle jumps
The equipment:
I'm beginning to enjoy having Geoff tell me the equipment I need right in the email. Being as busy as I've become recently, this simple instruction takes the thinking out of it and saves me literally 20 minutes.
Ladies and gentlemen, allergy season is upon us! Nothing better than waking up out of a dead sleep because your snores are rattling the headboard. The workout today had me thinking about family, mostly my cousin Brian...because he dresses like this:
(Tool, EH!)
And while running I also noticed how I am beginning to take the shape of the bark I am carrying throughout my shoulders. I all too often feel like Treebeard from Lord of the Rings.
(This is actually me carrying 2 of my kids to the playground after my workouts)
Its still good fun too. I've lost that fear of people wondering what I am doing. They don't even pass a second glance at my routines anymore. I'm just the guy that does crazy crap to get into shape. It's relaxing to know I've all but disappeared off their concerning radar.
Today's routine was a badass 45 minutes. I left the playground clutching my sides, then my knees for support. My arms are on restrictive duty; not allowed to pass my belly button for fear of causing trauma to the muscles I've used today.
Treebeard is a perfect analogy for how today has left me. Stiff as wood in the arms and legs. A strong 5 o'clock shadow from an inability to shave today, and slowed EVERYTHING, meticulously planning each breath, step and action today at work. I switched chairs for the day, opting for the broken chair because it not only reclines backward but the stop is missing and it reclines forward as well, which allows for easier standing. Safety handle bars are being installed this afternoon in the bathrooms and my "I've fallen and can't get up" button is being FedEx'd to me as we speak. All bases have been covered for the week.
I'll be stopping by the Ice guy's place on my way home too to make sure I have plenty for the body the evening. I'm truly glad for this business being on my route home.
A workout well delivered and hopefully well enacted.
The communication:
Tabata
Pushups
bench Jumps
Hanging Leg
Cinder block Squats
Pullups (small Band)
Burpees
The Equipment:
Not much to say today about the workout. Its become second nature for me to muscle through it and get it done. I've recently taken to mindlessly working through each exercise while planning the rest of my day out, going into each project and reviewing the night before and the scenario I'd expect to walk into when I get to work. It has made the time pass and has helped me to see past the physical fatigue each day and makes the time go by faster. Today was different though. Today I replayed a myriad of things that occured in the past week that troubled me on THIS day. Lets flash back:
Saturday night: I serving at the restaurant and busy. I'm waiting on a table with a kid probably 17-18; its his birthday. I overhear talking about September 11th and war and other things, though what sticks in my mind is his commentary about how September 11th was a political ploy and how ultra right wing conservatives just wanted to go to war... so on and such. My blood boiled with each breath this child made simply because he was 5-6 years old when it happened and made obvious assumptions about that day and the days thereafter. It really got under my skin about how arrogant he could be not knowing how it felt to watch the news and see the dramatic scene unfold. He didn't listen to newscasters tell the general public that trains were being targeted, having family that worked there. There was no absolute fear or panic in his heart, no intimidation and no hate for what happened. He had no sense of alone or terror. They don't show those types of scenes on Nick Jr.
I also know he didn't know anyone in NYC. People that did don't talk like that.
I know where I was. I remember each conversation I had; I still see the tears, hear the screams and feel the fear in the faces and voices of those I talked to. It was a day that turned a nation on its head. F**k you kid for thinking it was all rainbows and roses.
Ahead to last night:
I'd read a number of posts from friends in the military recanting their stories about 9-11 and the weeks following and started to recall the overwhelming sense of patriotic pride the nation had for months to follow. There was actually a day in time when I went to a number of stores, trying to buy an American flag... they were all sold out. Where did that sense of togetherness go? Together we moved forward, together we rebuilt a nation. People from 11 years ago would be ashamed of our efforts to do the same now.
I know this has nothing to do with my workout, but it is relevant. This morning after my exercises, I remembered who I was just 40 workouts ago and how much I have changed in that short time. Impressed with my accomplishments, I decided to try and fit into a large button down, not an extra large. I reached into my closet and removed a green shirt from the rack. I was surprised to have it fit, a true realization to me that I am still moving in the right direction. I took one look in the mirror ... it was the exact shirt I wore on that day. The surprise took my breath away for a moment and I quietly and respectfully changed into something more appropriate. I'll celebrate in quiet reverence, thank you.
Break for second job...
And now I've lost my train of thought. I know I had a great tie in to my workout and remembering back and such and can't fathom what it was. Damn you work!!! I do know I wanted to reiterate a giant F**k you kid to the boy without a clue at my table on Saturday. Nothing else is coming back to me though.
Anyway, today symbolizes so much for me. A day to remember who I was 11 years ago, 40 days ago and to also remember who I am today and to compare them all and ensure that a piece of each person stays with me as I travel forward into the next chapter. Oh yeah, fall is apparently sneaking its head out lately too because its friggin' FREEZING OUT when I'm doing these exercises this week, and its making the box jumps hard with the boys tucked away inside my stomach. So tonight, no boom. Instead I leave you in silence, a moment for reflection and remembrance..................................................................................................
I want you to run negative splits (each mile is
faster than the last)
#2:
Set the clock for 5 min. Faster you finish more rest you
earn.
12 box jumps
12 small cinder block push press
12 cycle jumps
12 pushups
12 hanging leg raises
1 sprint to corner of street (the curve) and back to park
#3: Re run the 880
The equipment:
What a weekend! Birthday parties, conference calls, baby poop up the back to the neck, and a 3 year old that thinks peeing on the couch is entertaining. Oh yeah, and I did all the crap listed above (the exercises, not the peeing and pooping...though I have done both in the span of a weekend once)
Friday was a good run. Slow, but good. I finished feeling like rubber legs again and had to work a 9 hours shift that very night. Talk about entertaining. My section was farthest from the kitchen and one of the largest; 6 tables. I looked like a muscle relaxer abuser. Or like Catherine O'Hara in Best in show:
Saturday was an off day, though I needed to confirm through several texts with Geoff that is was in fact an off day AND indeed Saturday!
Sunday was fun too. That concrete block is so obnoxiously awkward and heavy, I always start strong and finish looking like Olive Oyle
That brings us to this morning: the 880
I woke this morning with something to prove. I left and ran 9:06, 8:42 and 8:37 splits finishing with little left in the tank and heaped on my front lawn gasping for air. It felt perfect.
Its easy to get overwhelmed with life; I do everyday now. There is so much to manage. In an all for one, none for you atmosphere, its still a huge relief to have these workouts. That's the "me" time I crave each day that either preps me or relieves me of the stress of running around like a chicken with its head cut off. AND to "top" it all off:
I want to make these with the back that says: because they are too busy reading "the Playground Challenge" and have the website listed
