It’s All in Your Head

On a breezy cool morning at Ironman, 11 of SSI’s finest got after it and made their daily downpainment

The Thang



  • SSH x 49 (crowd pleaser)
  • Merkins x 15
  • Mountain climbers x 15
  • (Jeff) Imperial Walkers x 15
  • Sumo squats x 15

Lunge w/weights to first column and double time back

Bear crawl w/weights down and crawl bear w/weights back

Tabata circuits (1 min work, 30 sec rest)

  • Curls (x2)
  • High pulls
  • Kettlebell swings

People’s chair twice, once with Wonderbras

More Tabata circuits

  • Big boy situps
  • American hammer
  • Grannies/Turkish Get-ups (BM call out)
  • Burpees (x2)


Naked Man Moleskin

Plenty of mumble chatter and dissent from the ranks with some exercise call outs today.  I aim to please 🙂 I pulled a head fake on everyone when I said to “leave it all on the field” on the first set of burpees and then called out another round.  This might have seemed cruel and annoying but it’s rooted in some pretty amazing psychology and fitness principles from Navy SEALs.  It’s called the 40% rule  – essentially when you think you are completely done, you’re really only 40% of the way there.  It’s how they are able to achieve such extreme levels of fitness.  But it’s really about mental toughness more than physical fitness.  Read more here

I misquoted the time for the 70 year old marathon runner.  It was 2:54 but that’s still incredible


Speaker on Thursday evening at Coastal College.  It’s the guy who masterminded the Atlanta Beltline.  Should be interesting.  Make sure to register/get tickets ahead of time

T-shirt orders close at midnight tomorrow (Wednesday night).  This is your ~once a year chance to buy our SSI version of the F3 shirt.

Prayer Requests

War Chicken’s family as his brother-in-law has re-emerged on the scene

My dad while he participates in a mission trip in Honduras

That’s all she wrote

Cow Tipper


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