10-8-6-8-10 reps per round of BB bent rows (heavy)
3 min plate switches (4" platform) 
5 sets of 20 Aussie pullups
3 min stationary side hops R (4" platform)
5 sets of 15-20 shoulder shrugs 15/20
3 min stationary side hops L (4" platform)

Post weights used and failure points from the shoulder shrugs to comments.

Daily Extras - 

90s plank hold (front only)
90s side plank hold R 
90s side plank hold L
Do the whole thing again without resting.


Workout Notes:

  1. Monkey Motion? (Musings by Neil)
  2. Do lifting segments in straight sets.
  3. If needed, use monkey motion for rows and Aussies.
  4. You may count switches and side hops toward your cardio.
  5. The weights suggested for shrugs will be too light for some. 


We are already IN the battle
Musings by Neil

I listened to a talk today that inspired me to be better. Better at being ... well, a HUMAN. 

Unlike David (to the R) who PR'd his half marathon last weekend and took 3rd in his age group (out of 216 - congrats, man!), I sometimes let fear hold me back.

Fear of what?

It'd be easier to list all of things I'm NOT afraid of (Ha!). Not really. Actually, it's a pretty short list. Here it is: 

  1. Pain. I fear the pain of failure, rejection & ridicule. I fear the pain of loss (love & liberty). I fear the pain of inaction as much as I fear acting and then screwing up. I fear the pain of ill health (You knew this one would be in there!). I fear the pain of death.

 I Guess that about sums it up. I fear pain.

The talk I heard today gave me clarity that I haven't had in a while. The main thing I learned was this: 

We are already IN the battle. 

Fear, or no fear. Pain, or no pain. We are neck deep in it, man. Maybe chin deep already. No one is getting out of this life unscathed.   

Pain is one of life's certainties. It's right up there with "death and taxes." When it comes to dealing with pain, we have only 2 choices:

  1. We can turn our backs on the pain, and hope we can blindly "flinch" at all the right times as life stabs us in the back, or ...
  2. We can turn and face our fear and FRICKIN PUNCH IT BACK.

Both of these choices hurt, but one is more noble than the other. It's more bold, more courageous, more trancendent than the other. Either way, anyone hoping to secure a more healthy and meaningful life will have to choose one. 

For me, I've never been all that lucky. I doubt I'll ever figure out when exactly to flinch.  

"Half marathon in 1:39:57, 3rd in age group out of 216. PR by 2:38. THAT'S GPP!!!"- David Dillingham

Posted by Gpp Fitness Oklahoma on Sunday, April 26, 2015