Rest Day

Countdown to Muddy Buddy: 5 Days

AM Session
Run: 3 Miles
Time: 42:36
HR: ≈134bpm

Countdown to Muddy Buddy: 6 Days

AM Session
Run: 3 Miles
Time: 42:28
HR: ≈132bpm

Rest Day

"It is no measure of health to be well adjusted to a profoundly sick society."

I found this quote today and thought it quite relevant.

Have a great day off.

Conditioning and Core

Countdown to Muddy Buddy: 11 Days

AM Session:
Run 3 Miles, 39:05, Avg HR 132 bpm

Afternoon Session:

Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

Muddy Buddy Prep incorporating Conditioning & Core:

• Eliptical Trainer (Hill Profile Level 10) .50 miles
• (5) Alternate:
  • 30 seconds Towel Crawl
  • 30 Seconds Towel Leg Curls
• Bike (Hill Profile Level 10) 1.75 miles
• (5) Alternate:
  • 30 seconds Towel Crawl
  • 30 Seconds Towel Leg Curls
• Treadmill (Random Profile Level 6) .50miles
• (5) Alternate:
  • 30 seconds Towel Crawl
  • 30 Seconds Towel Leg Curls
• Bike (Hill Profile Level 10) 1.75 miles
• (5) Alternate:
  • 30 seconds Towel Crawl
  • 30 Seconds Towel Leg Curls
• StairClimber (Fat Burner Profile Level 10) .30 miles

Time: 1:06, Avg HR 138 bpm

PM Session:
Lap Pool:

1. (15) 50 yard sprints AFAP
2. (8) 100 sprints AFAP
3. (2) 200 yard sprints AFAP

Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

Strength

Countdown to Muddy Buddy: 12 Days

AM Session:
Run 3 Miles, 41:41, Avg HR 128Bpm

Afternoon Session:
Muddy Buddy Prep incorporating Royal Court:

• Eliptical Trainer (Hill Profile Level 10) .45 miles
• Pullups (Palms facing out) - 18 Reps (3 x 6 Reps)
• Bike (Hill Profile Level 10) 1.70 miles
• Royal Court
  1. Bridge w/Ball x 1 minute
  2. Hindu Squats - 25 Reps
  3. Hindu Pushups - 5 Reps
• Treadmill (Random Profile Level 6) .45 miles
• Royal Court
  1. Bridge w/Ball x 1 minute
  2. Hindu Squats - 25 Reps
  3. Hindu Pushups - 5 Reps
• Bike (Hill Profile Level 10) 1.70 miles
• Royal Court
  1. Bridge w/Ball x 1 minute
  2. Hindu Squats - 25 Reps
  3. Hindu Pushups - 5 Reps
• StairClimber (Fat Burner Profile Level 10) .25 miles

Time: 1:02, Avg HR 139Bpm

Rest Day

Countdown to Muddy Buddy: 13 Days

Are you listening?

I'm involved in a study right now called "The Hope Project". Those of you who know me know that I am a Christian and that means that I am called to share the message of the Gospel with all. I am not called to convert others or believe for them - simply to share. This has very broad implications for those whom the message has been shared with as well as those of us doing the sharing.

As a believer I am called not to be a stumbling block to others. What does that mean? I think that it means that there should be nothing about my life which causes others to be confused about the message of God's salvation for anyone who believes in Jesus Christ. I can honestly confess that I do not always behave in this way. I have no doubts as to my salvation. I am continually working on being a mature enough Christian to not be a stumbling block to others.

To quote from "The HOPE Project":

What about you? Are you listening? Maybe you've already made up your mind that God does not exist, or maybe you believe there is a God, but you're unsure about what He is like. For the purpose of our study, perhaps you should ask yourself before you go further, "Am I really listening? Is it possible that there is something about God I've not yet heard or understood?"

God is not silent. He is there for those who seek him. If you seek him you will find him. I read once about a man who had some dental work done and the metal in his mouth and jaw actually picked up a very faint radio signal. As you can imagine it drove him nuts until he finally was able to get back to the orthodontist and have the wires adjusted so that the wires in his mouth and jaw no longer picked up the signal. The radio station was still there broadcasting on the same frequency. The man just chose not to listen.

"For since the creation of the world His invisible attributes, His eternal power and divine nature, have been clearly seen, being understood through what has been made, so that they are without excuse. For even though they knew God, they did not honor Him as God, or give thanks; but they became futile in their speculations, and their foolish heart was darkened." - Romans 1:20-21

Think about it. Are you listening?

Rest Day

Countdown to Muddy Buddy: 14 Days

Strength

Countdown to Muddy Buddy: 15 Days
Afternoon Session:

1. Yoga Routine-Hold each pose for 1 minute:
   Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge



2. Muddy Buddy Prep incorporating Strength Day:
   • Eliptical Trainer (Hill Profile Level 10) .40 miles
   • Pullups x 18 (Palms facing in narrow grip)
   • Bike (Hill Profile Level 10) 1.65 miles
   • 4 x 20 Box Jumps AFAP
   • Eliptical Trainer (Hill Profile Level 10) .40 miles
   • 4 x 20 Lateral Jumps AFAP
   • Bike (Hill Profile Level 10) 1.65 miles
   • 4 x 10 alternating between Renegade Rows and Kettlebell Front Squat
   • 4 x 10 alternating between Kettlebell Snatch and Kettlebell Split Squat

Total Time: 1:03 Avg HR: 146bpm

PM Session:Royal Court

• 3 Minutes Bridging/Wall Walk
• 100 Hindu Squats
• 20 Hindu Pushups

Conditioning and Core

Countdown to Muddy Buddy: 17 Days

AM Session:
Yoga Routine-Hold each pose for 1 minute:
Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge

1. Windmill 4 x 4L/4R
2. 15/15 x 4 minutes
* 15 seconds KB Front Squat
* 15 seconds rest
* 15 seconds KB Deadlift
* 15 seconds rest
3. 30/30 x 4 minutes of Kettlebell Clean and Press

Run: Easy 14-15 minute pace
* Distance: 5 miles
* Time: 1hr 11min
* Avg HR: 136Bpm

Afternoon Session:
- FJM/Yoga Routine-Hold each pose for 1 minute:
   * Standing Mountain w/Halos x 12
   * Forward Cascade x 24
   * Kneeling Table w/Farmer Burns x 12
   * Down Dog
   * Incline Plane
   * Prone Mountain
   * Supine Bridge
- Muddy Buddy Prep incorporating Towel Crawl/Skipping:
   * Eliptical Trainer (Hill Profile Level 10) .35 miles
   * 80 yards Towel Crawl, 80 Jump Rope f/b
   * Bike (Hill Profile Level 10) 1.6 miles
   * 70 yards Towel Crawl, 70 Jump Rope f/b
   * Eliptical Trainer (Hill Profile Level 10) .35 miles
   * 60 yards Towel Crawl, 60 Jump Rope f/b
   * Bike (Hill Profile Level 10) 1.6 miles
   * 50 yards Towel Crawl, 50 Jump Rope f/b
Time: 46:18 Avg HR 141bpm