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..................................................................................................
