Up and Down and Down and Up

Wrinkles the Clown. Just no.

10, 9, 8… 3, 2, 1 strict ring dips
Power clean + front squat + push press + 1, 2, 3… 8, 9, 10 back squats + behind the neck push press
Abmat situps
Run 400m after each round

Thus, 55 strict ring dips and back squats as well as 10 each of remaining movements. Fun! Because running is always fun.

5 rounds row 10c & 5 floor presses @ body weight
4 rounds row 8c & 4 floor presses @ body weight
3 rounds row 6c & 3 floor presses @ body weight
2 rounds row 4 & 2 floor presses @ body weight
1 rounds row 2 & 1 floor presses @ body weight

Less rest between floor presses meant the last round was always challenging. Oh, and all reps unbroken.

25 RFT
1 strict 6-count C2B pull-up
1 deadlift with 6-second hold at top and no dropping of bar
15 LBH
1 strict 6-count HSPU

For pull-up, 3-second count to bar & 3-second count to full extension
For pushup, 3-second count from full extension to head to mat & 3-second count back to full extension.

High Maintenance is the best show on TV. Hands down.

We moved to Renick, West Virginia the summer before I began 6th grade. There was no musical instrument instruction at St. Joseph’s, the Catholic elementary school I attended in NJ, so I had no idea if I had any musical inclination or talent. I did, however want to play in the and. We had an old, worn out trumpet and trombone, and I decided that I’d play the trombone, for my father had done so as a child. Our WV home was a mile and a half down a dirt road. To get to the school bus stop, I had to cross the road, climb over the road neighbor’s fence, walk a path up a steep hill to their driveway, and then to the bus stop on Route 219. And that was at last a half a mile if not more. We had two opportunities to catch the bus, as it traveled first north and then south.

Where am I going with this? Remember, I was a slight child, and couldn’t have weighed more than 90 pounds. Yes, a 90-pound weakling. I attempted to carry the trombone to school and, well, it was just too damned heavy. My mother suggested that I talk to the band leader about playing another instrument. The only instrument that was both light enough for me to carry and that the elementary school had was a clarinet, so the clarinet it was! Most of my peers had already started learning to play an instrument a year or two before I did, but I was a natural and I quickly excelled at playing the instrument. I was first chair, first clarinet through junior and high school, and was a clarinet and music major my first year of college. 

I still often play the clarinet in dreams and still recall all of the fingerings. Uhm, and I’ve been know to look for used clarinets for sell.


Bicep Curls and Shy Bladder

I’m composing this blog whilst waiting for my very delayed flight from Charlotte (original destination San Diego) to Asheville. Was supposed to be home by 10:30 pm, now ETA 2:30 am.

It’s been a busy couple of weeks, having spent last week in LA (Saturday through Friday) and Oceanview (Friday through Sunday, as I traveled home on a freaking redeye). Home Sunday and Monday, then another trip to California, this time Coronado Island, Tuesday through today (Thursday). BTW, I learned that Coronado Island is actually a peninsula.

What have I been doing, you ask? Another successful event as MC for BeautyX Demand Generation Summit as well as Uplink Live, training ULL, and then two days of teaching Presentational Speaking to folks at Corsica Life Sciences. I’m in demand. Already booked Parkdale Mills and Participate, and calls with AZ this Monday.

I do miss Jeff, Luke, Meg, and Zac when I travel.

A few workouts…

10 situps
5 air squats
1, 2, 3…8, 9, 10 pushups

12-minute treadmill, ending at 11 mph. That’s fast.

Row 300m
3 burpee + HSPU

10 RFT
Per arm 5 25# DB BoR + 3 HPC + 1 PP
10-sec headstand hold after each round
Then rounds @ 30, 35, 40, 45, & 50# (shit got heavy)

I’ve been working out 5 or 6 days a week, even when I travel. The past 2 mornings I did so @ 5 am PT.

Speaking of which, the gym at the Coronado Island Marriot was a shitshow, with far too many soft-tittied douche bags doing bicep curls and exchanging fist bumps. And I saw truly shitty form, particularly with pushups and pull-ups. Full extension, people! And fewer bicep curls and fist bumps.

I recall the exact moment that I became pee shy. It was my freshmen or sophomore year at WVU, and I attended my very first gay pride event with a guy I was somewhat dating. Having to pee, I went to the men’s room only to discover not urinals but a trough. I can’t imagine that this was the first time I peed in a trough. As I was getting ready to pee, a rather attractive gentlemen stood beside me, glanced at my junk, and said, “Nice.” And I couldn’t pee. And I still can’t pee if I suspect that anyone is watching me.

This is why I think there should be dividing walls between all urinals. And treadmills.


During my kindergarten year of school, the cheerleaders were selling pompons as a fundraiser. How much were there? I can’t recall, perhaps a quarter. I asked my mother if I could have money to purchase, she said no, I got upset, and I kicked our dog, Snoopy. I kicked the dog! Granted, I didn’t kick him hard and, as I was such a slight child, I’d like to think that I didn’t hurt. 

I immediately felt intense remorse and guilt and broke into tears. As a way to punish myself I retreated to our dining room and placed myself in a corner. I recall the pattern of the wallpaper: fleur-de-lis. My mother happened upon me and said, “Here’s the money. If the pompons mean that much to you, you can buy them.” 

I felt even more guilt, shame, and embarrassment, for I knew that I couldn’t tell her the reason why I was crying. And, in essence, she had just paid me to kick the dog. 

“150 @ 150”
14 RFT
10 unbroken DL @ 150#
25 unbroken lateral bar hops

What a workout! The gym was cold and my feet were numb. Still, she persisted. And my glutes and hammies were sore the next day. And they day after that. I rowed about 120 calories.

10 RFT
10 strokes on rower for calories
10 unbroken & strict ring pushups
3 unbroken & strict presses @ 95#
1 strict 6-second count (3 down and 3 up) HSPU

Uhm, that was an upper body workout, for sure.

10 RFT
Row 10c
3 reps of HPC + PP + 3 BS + 1 behind the neck PP

All over body workout.

75 RFT
1 strict pushup + 1 strict pull-up + 1 strict K2E + 1 box jump (24″)

That took some time.

First Day of Kindergarten

As the youngest of six children, I was both exceedingly excited and anxious to begin school. What does this have to do with being the youngest? Because I heard positive and negative stories about kindergarten, and the only good stories were from my brother Stephen. I attended the same elementary school that all of my siblings had attended, and we even had the same teacher: Mrs. Robinson. Yup, Simon and Garfunkel. 

I’m certain I had been told numerous times what to expect, but, in my anxiety/excitement, I was only focused on myself. My mother joined me as we waited for the bus to arrive. I sat down in the first available seat which happened to be on the first row behind the drive.r

My first day (half day, as I attended the afternoon session) of school was wonderful, and I didn’t want it to end! But end it did, and as we left the school the buses were waiting for us. I thought, “I was told to be sure to take the bus home.” And I mistakenly thought that any bus would take me home, so I got on a bus, took my seat (once again on the first row behind the driver) and planned what I say to my family upon my return. 

As other students began to be dropped off at their homes I began to realize that the neighborhood look unfamiliar. Fear began to set in, and I began to quietly cry, as I was convinced that I would never see my home again. The bus driver noted my anxiety and coaxed my name from me and used the CB radio to communicate the mishap. The time was interminable, but we finally arrived at the end of the route. Yes, I was the last person remaining on the bus. I was overjoyed when I saw my mother waiting for me! How did she know what to do? Although I haven’t asked her, I can only imagine the emotions she should must have been experiencing. Nothing, however, could compare the the overwhelming sense of dread and mortality that I experienced that day.  

I have fond and painful memories of kindergarten. In retrospect, it’s clear my concept of self had already been developed.

I had a cold this past week. I hate being sick, for when I’m under the weather I can’t recall a time when I wasn’t sick and I can’t imagine getting better.

10 RFT
10 fast strokes on rower for meters
10 strict & unbroken ring pushups
3 unbroken presses @ 95#
6-count strict HSPU, 3 seconds up and down
1 strict C2B pull-up every 15 second for 5 minutes then 2 strict C2B pull-ups for 2.5 minutes

I wanted and upper body workout and that’s what I got. No missed reps. I rowed about 1,100m

10 RFT
250m sprint row
5 strict pull-ups
10 strict HR pushups
15 air squats
20 Abmat situps

I finally felt better and decided upon an endurance workout. Mission accomplished. I completed only the first 2 rounds of pull-ups in unbroken reps and the remainder in sets of 3 & 2.

Impeach, impeach, impeach.

Nothing here to see…

Why haven’t I been blogging? Because I haven’t felt the urge to do so. I do enjoy writing and I also enjoy reading previous entries; thus, I’ll write when I feel compelled to do so.

I complete “Elevate” activities most mornings, and I find it’s a good way to wake up my mind. As you can see from the rankings below, I’m a master at reading and writing but just elite at speaking and (surprisingly) math. And here’s why. I am so exceedingly right-brained that I’ve had to focus on the nuances of language. I am also a very slooooow reader, and oftentimes find myself lingering on words or phrases. Uhm, but I need work on pronunciation. This comes as no surprise either, as I focus less on how the words sound and more on how the words feel. For example, I find it impossible to say “back and forth” yet “forth and back” rolls easily off my tongue. I picture myself going forth (forward) and back (to starting point).

My preferred learning style is auditory, yet words are visual. I’ve always enjoyed reading, yet prefer to be read to. The first things I notice about a person is the sound of their voice and whether they’re right- or left-handed. I couldn’t tell you the color of a person’s eyes after having a conversation with them, but I can tell you all about their eye movements.

And don’t get me started on the topic of vocalized pauses and disfluencies.

AFAP (Carolina Beach)
3 strict C2B pull-ups
2 strict HSPUs
3 BS @ 95#
Run 20m (10m up and back) 1, 2, 3…13, 14, 15

That’s almost 2 miles of shuttle sprints, 45 pull-ups and back squats, and 30 back squats. That was fun! The shuttle sprints allowed for recovery. All rounds in unbroken reps.

I’m enjoying my work with IBMG, including training and coaching the sales team. Whaaaat? Yup, training and coaching the sales team. Everyone can benefit form improving communication skills. I do, of course, truly enjoy being Master of Ceremonies for Summits. Spoken like a true introverted extravert.

I’ve also been providing one-on-one executive coaching for individuals as well as presentational speaking and situational leadership training for three other clients. I’m busier than I’ve ever been, and certainly feel fulfilled professionally.

It’s been more than two years since I ended membership with shitty CrossFit in Asheville. I truly enjoy working out in my own gyms (both Asheville and CB), programming my own workouts, and working out when I feel like doing so. I’ve been consistently working out 5 or 6 days a week.

Every 35 seconds for 15 rounds:
1 strict L-sit C2B pull-up
1 DL @ 225#
1 strict HSPU
* Begin rounds 1, 4, 7, 10, & 13 with pu; 2, 5, 8, 11, & 14 with DL; and 3, 6m 912, & 15 with HSPU
Every 35 seconds for 15 rounds:
1 or 2 strict L-sit C2B pull-up
1 or 2 DL @ 225#
1 or 2 strict HSPU
* Begin rounds 16, 19, 22, 25, & 28 with 2 pu; 17, 20, 23, 26, & 29 with 2 DL; and 18, 21, 24, 27, & 30 with 2 HSPU
Every 35 seconds for 15 rounds:
1 or 2 strict L-sit C2B pull-up
1 or 2 DL @ 225#
1 or 2 strict HSPU
* Begin rounds 31, 34, 37, 40, & 43 with 2 pu and 2 DL; 32, 35, 38, 41, & 44 with 2 DL and 2 HSPU; and 33, 36, 39, 42, & 45 with 2 HSPU & 2 pu

That was a shit-ton of work.

It is beyond my level of comprehension to even begin to attempt to understand how someone can judge another person based solely on her or his race. While I knew that their were racist people in the world, it’s only been in the last three years that I’ve begun to understand just how many people are, at their hearts, racist assholes. Aaaaand the same people are usually many other -ist and -ic terms. I have a Pavlovian response when I see any paraphernalia related to he who shall not be named. The response is the extension of one or both of my middle fingers.

In the time since I last blogged I did manage to binge watch all seasons of Breaking Bad, and I enjoyed every moment. Watchmen was the best show of 2019, followed closely by Euphoria. I’m currently binge watching Outlander. Oh, and I also binge watched the Crown. I enjoyed the series much more than I thought I would.

I know the lyrics to all of Troye Sivan’s songs. Oh, if only I had music like his to listen to when I was coming of age perhaps things would’ve been a little easier. I also know all of the words to the songs from Mean Girls (broadway, not movie).

I want a kilt.