Tabata- 20 sec on 10 sec off
Floor Press
KB Deadlifts
Bent over Row
Push press
Goblet Squats
KB Swings


26 min AMRAP

Completed 5 Rounds
3- 50 m sprints
24- KB Hang snatches
89- Single jump rope

Completed 2 Rounds
24 Sit ups
24 Frog Kicks
24 Russian Twists
24 V ups
24 Bicycle Kicks


M.D.I. Of the Day: 3/11/15

Level 1: wonderful Wednesday
250 jump rope
150 Squats
100 Flutter kicks
90 Hip Ext
80 Box Dips
70 KB Swings
60 push ups
50 Box jumps
40 KB Snatches
30 KB Cleans
20 Hollow Body
10 box Helicopter


Level 1: MOTAVATIONAL Monday
EMOM: 12 min
Even min:
100 m run
10 Lunges

Odd min:
30 Bicycles
10 Floor Press
2 Rounds
25 ft Alligator Crawl
50 Mountain Climbers
25 Shoulder taps
50 V ups
25 Push-ups
50 Arm Haulers —-


M.D.I. Of the Day: 3/6/15 Fun Friday
Level 1:
Fundamentals: Squat Series: air squat, back squat, front squat, Over Head Squat
3 Plate OHS
3 Push Ups
3 Plate Sit Ups
6 Plate OHS
6 Push Ups
6 Plate Sit Ups
9 Plate OHS
9 Push Ups

9 Plate Sit Ups
Keeps increasing by 3 for 25 minutes.
Level 2:
Warm up: PVC, Foam Roll, Dynamic warm up & bands.
Every 3 minutes for as long as possible:
From 0-3 minutes: 2 rounds of 10 overhead squats and 10 chest-to-bar- pull-ups
From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups
From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups
Same pattern continues a long as you can go until you fail to complete both rounds.

Completed to level 24


Warrior Dash 1/31/2015

Warrior Dash 1/31/2015

Did my first obstacle race 3.1 miles and came in the first in my wave with a time of 35 mins, I had a TON of fun and learned alot with this being the first one. I am really looking forward to the next OCR race!





Masters of all Terrain 1/24/15

Masters of all Terrain on January 24th
Hal Scott Nature Preserve Half Marathon
Run in the Wild Race #1

This was a GREAT course, I was ready to give this a win, was in front and going steady and good, then everything that could go wrong did go wrong. I used a new Camelback that I had not tested yet running and really should have, first 100 feet, the camelback busted open leaking 2 liters of electrolyte orange water filling my pack soaking everything then leaking down my butt, had to stop several times to fix it and ended dumping what was left, then my knee started going, I had to limp the last 8 or so miles but I did manage to finish in 76th place with a time of 2:53:24.313, really depressed me because I placed 1st in age last race with 2:05 and to be able to limp it in 2:53 I really could have placed this race.


SS_2015-01-25 16:14:57


BattleFrog V5K Part 2

Battlefrog V5k on January 18th

Day #2 I did good time considering I was carrying a car tire thru downtown Orlando the entire 5K run! I finished in 29:16



BattleFrog V5K

Battlefrog V5k on January 17th

This was a Virtual Race that you run on your own I missed the group so I ran it myself with a time of 27:30, There was a parade going on at the same time and all the roads were closed so I arrived 30mins late but still ran it, The will be another one tommorow so hopefully I will be able to run as a group at that one.


Found this photo for you on Tumblr


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