Let me start this off with giving myself a little pat on the back.  When I was a young Ranger, I was on my first deployment and was out on a target with a bunch of cool guys, and I remember looking over at this bearded badass and I saw that unlike everyone else wearing damn near the same Asolo or Merrell shoes, he was wearing converse All Stars.  I thought, man thats bad ass… If I ever get to a place in my military career where I can wear what I want.. Im going to keep it real and wear my favorite athletic shoe as well.. for principle.


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Holla at cha boy!

Today is going to be a bit of a mixture of Endurance and recovery. I use the word Endurance because it’s going to be a 90 minute effort.  Recovery is also termed because of the intensity of the trial.

Your Warm-up and Cool down should be incorporated within the mode you have chosen.

Run, Bike, Swim or Ruck with a very light load (<25lbs) for 90 minutes RPE: 3-5

Finally, if you are not at a point in your life where 60-90 minutes of continuous effort is not really a possibility or if you cannot do that at a recovery pace (because any pace is heart wrenching). Then I want you to scale this and everything to your current level.

If you are figuratively just getting off the couch, then shoot for five minutes.  This level of intensity is one that should leave you feeling very good physically and emotionally.  When you are working at this level, for this long at an aerobic level – you should at some point feel the “runners high”.  If you don’t know what that is like.. it might take a bit of conditioning before you are at a place where it is possible.  To describe it briefly, you should be doing an aerobic effort, at an easy pace, and begin to feel very optimistic about everything in life.  You should be very proud of yourself, and a lot of worries should seem to appear in a much better light.

Currently Reading: The School of Greatness by Lewis Howes, look for a review coming soon.

Listening: Song:You won’t be missed; Artist:Like moths to Flames; Album: When we don’t exist

Feeling: Gratitude

Mobility: (I will come back to this later in a separate post)


Total Primate Care – ONNIT (Day six out of 15 ) I cut out a lot of other support supplements, realizing I was getting it out of Total Primate Care
Recovery – Progenex
Coffee – White Gold

Fuck you dude


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