Runin’ is funnin’

Whilst I certainly don’t run the excessive mileage/week I used to, I nonetheless love running.

Some recent workouts…

22 rounds every 30 seconds
Strict T2B
Strict K2E
2 windshield wipers
5 air squats

~ Rest ~
22 RFT
Run 100m (50m out and back)
DL 245#

The focus on was form for first and was on intensity for the second part. I did pause very briefly to set up back and shoulders before deadlifting. Because you should.

50 unbroken dus
10 kipping K2E
5 hang cleans, 65#

~ Rest ~
1-2-3-4-5-6-7-8-9-10 strict HSPUs; run to end of driveway and back after each round

I made it through round 6 with unbroken HSPUs. That was tough.

Run to Michigan Avenue and back; hold plank for same amount of time

According to Apple Watch, it’s more than a quarter mile. It took me an average of 2:15 to run distance. Keep in mind that it’s a hilly course! This was more challenging than I imagined would be. Why? Because of math. R

For Reps and Time
10 rounds of ax reps unbroken ring pushups; run 100m after each round

I completed 208 reps. I also forgot to chalk my upper arms the first couple of rounds and have abrasions. Ew.

10 L chest-to-bar pull-ups
10 shoulder presses, 105#
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

A main site WOD. WTF? I contemplated lowering the weight, you know, because I’m a master and shit. I did not.

I completed L C2B in unbroken reps. That was a good start! By the time kipping pull-ups occurred my shoulders were smoked. This was much more of a gasser than I expected. Average HR was 146 with a high of 163.


Run 400m @ beginning of each round
100 back squats @ 95
9 @ 105
8 @ 115
7 @ 125
6 @ 135
5 @ 145
4 @ 155
3 @ 165
2 @ 175
1 @ 185, 205, 215, 225, & 235

Time = 54:54

It’s been a while since I completed an endurance workout, and damn did I enjoy it! Mah legs.

I had a non-cancerous growth removed from right shoulder, and was told to avoid exercise for 48 hours. So I rested Thursday. That’s 48 hours, right?

Jeff and I enjoyed a whirlwind trip to Vegas. We enjoyed two incredible shows, “O” by Cirque du Soleil Saturday and Lady Gaga’s jazz show Sunday. Aaaand, Gaga’s surprise guest was Tony Bennett! Oh. Em. Effing. Gee! Gaga’s performance was beyond spectacular and was truly one of the best experiences of my lifetime.

As the shitty hotel charged a $30/day gym fee (and because I didn’t want to be surrounded by STDBs), I completed a workout our room.

Every 15 seconds for 25 minutes
Strict 10-count (on the second) burpee
1. Hands to floor
2. Kick feet to plank
3. Chest to floor
4. Pushup up to plank.
5. Raise left arm to shoulder
6. Lower left arm plank
7. Raise right arm to shoulder
8. Lower left arm to plank
9. Jump feet to hands
10. Jump and clap

Uhm, I’m composing this section of the blog from San Francisco, and I can’t recall exactly many workouts.

1-2-3…8-9-10 24″ box jumps (landing in full squat)
Complete 5 air squats on top of box after each round

20-min AMRAP
Run 200m
Max rep strict and unbroken (no dropping from the bar) chest to bar pull-ups

This was all about paying attention to the clock. I ran 7 rounds and, with just 7 seconds remaining on the clock, completed the last 3 of a total of 45 reps.

I stayed at the Hotel Union Square whilst visiting SF for work and visited the “gym” at the Diva (the sister hotel). I say “gym” as it was a very small, misshapen space with limited equipment. However, there was a slam ball, and I had forgotten how much I enjoy using this piece of equipment. Note to self: purchase slam balls.

Workouts included burpees, slam ball pushups and squats, KB swings, planks, HSPUs, and more. I also ran tabatas on the treadmill both mornings that I worked out, the second day completed two with a twist: the second tabata was 25:10 at 5:51 mpm pace. Fun!

It was wonderful being in SF during Pride month, and just about every store front displayed a celebration of my people.

I led a training session, provided coaching, helped sell product, and hosted a master class at Neiman Marcus San Francisco. I know, right? The NM representative said, “You need to host all of our master classes.” Tru dat.

Back in Asheville

1, 2, 3…13, 14, 15 calorie row & strict & unbroken presses, 65#

That was much tougher than I thought it’d be.

10, 9, 8…3, 2, 1 strict burpee + 35# DB DL
20, 18, 16…6, 4, 2 Abmat sit-ups
~ Then ~
10, 9, 8…3, 2, 1 strict C2B pull-ups
50, 45, 40…15, 10, 5 air squats

Very intense and much needed.

I watched “When They See Us” on Netflix, and the series has stuck with me. It’s beyond my level of comprehension that an individual can be judged based solely on her or his race. And a certain someone wanted to reinstate the death penalty to, you know, kill innocent boys.

Well, I suppose it’s time to click “Publish.”

Carolina Beach

It was a busy May and June promises to be even busier. And it’s been a long time since I’ve posted.

Again, just a few of the workouts I remember and in no chronological order.

10 RFT
25 unbroken double unders
DB (30#) DL + HC + PP + thruster

10-20-30 Abmat sit-ups then Russian KB swings then weighted squats (30# med ball); run 100m after each round

2-4-6-8-10-8-6-4-2 run 10m forwards & 10m backwards
4-8-12-16-20-16-12-8-4 per arm plank DB rows

35 unbroken dus*
2 strict and unbroken HSPU
*If broken, complete unbroken rounds @ end

I broke during 2 rounds, once because my hands were sweaty and slippery and I lost grip of the handle and again when I neighbor waved at me and, well, I waved back.

AFAP (on the beach)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
10m shuttle sprints & 6-count burpees

100 strict ring dips in unbroken reps; complete strict HSPU after each round; rest 1 min between rounds.

I began with 15 and the fewest reps was 8 the last round. My arms were sore the next day.

Max rep calories rowed in 10 strokes (no fewer than 10 stokes/min) + 25 extending air squats; complete as many rounds as max reps rowed any round

I rowed 12 calories quite a few rounds, thus 12 rounds; that’s 300 air squats and over 130 calories.

Run to Michigan Ave. & back
10-9-8-7-6-5-4-3-2-1-1-1-1-1-1 back squats @ 95, 105, , 135, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, & 235# (95% of 1RM)

According to Apple Watch, I ran 4.75 miles. I also completed 60 back squats with accumulated weight of 7950#. Luke hardly budged the entire time. That last squat was a struggle, but I got it. Time = 54:54

Just a few random thoughts…

This is a lengthy blog, so grab a seat and a cup of coffee. Or a beer. Uhm, I haven’t been faithful about recoding workouts in blog. I do generally jot down a few notes (and then often misplace said notes).

I composed this part of the blog from Dallas, TX. It’s flat in Dallas. Very flat. I don’t like flat.

A few recent workouts, in no particular order and based upon memory only.

Strict handstand push-up
2x25m sprint
Sumo deadlift high pull @ 100#
Hang power clean

This was one hell of a workout, and I enjoyed every moment. I averaged about 27 seconds a round; thus, I had more recovery than work time. But dammit if it often felt like I didn’t get enough recovery.

I truly sprinted. Here’s what transpired….

At the top of the minute I’d complete a strict HSPU, kicking up with my left leg and bringing right left first. When left foot touched the ground I’d immediately sprint out of the garage door, ensuring that I took a breath every other step. (Breathing controls pace.) I would run to the barbell, place both hands inside the knurling, pull the barbell to my shins, and immediately complete SDHP. As soon as I placed the barbell on the floor, I’d quickly reposition both feet and hands and then complete DL and HPC. I was gasping for air at the end of each round. As it should be.

1, 2, 3…8, 9, 10
Strict C2B pull-up(s)
Weighted pushup, 45#
Weighted squat
Weighted Abmat sit-up

I completed through round of 8 pull-ups in unbroken reps. All other activities were, of course, completed in unbroken reps.

Bench Press
5, 3, & 2 @ 90% of 1RM

I’m getting chesticles.

10 Rounds for Reps of pull-ups
Wall crawl
Max rep pull-ups
10 V-ups

This worked the abs as much as the arms. I completed 15 reps the first round, 12 reps rounds 2 through 8, and then 9 & 8 reps. I think I know that the total was 116 but I don’t feel like doing the math.

I worked out in the hotel gym this morning, and was one of two people in the space at 6am. Dude was on treadmill. And kept looking at me. And creeping me out. I wore my airbuds so as to at least put up an auditory barrier. I could hear him grunting nonetheless.

– 5 air squats
– pushup
– 5/leg mountain climbers
– 5-sec handstand hold

I have no idea how many reps I did, as I lost count when dude interrupted me to ask if was going to use the bosu ball. You read that right: dude interrupted me to ask if I was going to use bosu ball.

I spent 5 minute practicing headstands and another 5 minutes doing a strict HSPU every 15 seconds. Meanwhile dude was “squatting” and doing “pull-ups” and “pushups.” And GRUNTING very loudly. Good times, good times.

I’m now composing this blog whilst sitting at my local Mazda dealership and waiting for 15,000-mile tuneup. Even though I only have 13,000 miles. That’s less than 700/month. But that’s all about to change….

Jeff and I purchased a second home in Carolina Beach, and it’s awesome! The square footage is about the same as Asheville home, although with a third floor and an additional half bath. The fixtures, however, are as basic as they come. Laminate floors and countertops, tan walls and carpeting, cheap-ass plumbing and lighting fixtures. And that’ll all be replaced in the upcoming years.

Carolina Beach State Park is easily accessible and the beach is a mere 1.25-mile walk. Yay!

Speaking of the park, I went for a 5K trail run that ended up being a 10K trail run. Yup, I still get lost in a bathtub.

I completed my first CB garage workout, having purchased a yoga mat and a pair of 30# DBs.

1, 2, 3… 8, 9, 10
20m (10m up & back) shuttle sprints

~ Rest~

DB push + row both arms
20m shuttle sprint

For ladder I made sure to turn to the right on odd- and to the left on even-numbered rounds.

For AMRP a began odd-numbered rounds with right arm and turned to the right at turnaround. Yup, I did the opposite for even-numbered rounds.

I completed the following workout just yesterday (May 21) in garage.

Row for calories
and S/M + unbroken push press @ 65#

~ Rest~

Row 100-90-80… 30, 20, 10 calories + 10, 9, 8… 3, 2, 1 kipping pull-ups

Row, push, pull.

I’m all over the place, so bear with me.

I took the kitties to the beach, as Jeff was already there with Luke. Caterwauling. Yup, 6 hours of caterwauling on the return trip as well. But I love them nonetheless.

Random thought here: It’s difficult for me to say back and forth. In my mind I see an object going away from me (forth) and then back toward me. Forth and back.

I’ve been forth and back with teaching. I began my stint as a graduate student, as I was required to teach 4 sessions a semester. I did so, teaching a total of 8 sections of interpersonal communication. I was evidently pretty good at it, although in retrospect I was too busy with my graduate studies to even consider a career as a teacher.

– I truly enjoy the act of standing in front of an audience and providing information. I’m good at it, too.
– I teach practical skills, as most everyone can benefit from improving both interpersonal and public speaking skills.
– I’m a responsible teacher, e.g., I grade completed work immediately, I provide constructive criticism, etc.

– Some students just don’t give shit. I have little to no patience for slackness.
– The pay sucks. I make more teaching 2 or 3 days as a contract trainer than I do a year teaching 3 or 4 sections a semester.
-We are required to begin the semester by providing active shooter training. And with the number of school shootings it was always a concern. There, I said it.

I’m somewhat relieved that I will not be teaching at AB Tech. There, I said it.

Now, about IBMG. I’m truly enjoying myself! For the first time in as long as I can remember, I was anxious before kicking off the summit. Whaaaat? I almost immediately found my groove, even with potential setbacks.

First, I allowed plenty of time to get to location. I entered “FIG” into Lyft app. The driver picked me up at hotel and then dropped me off at a building that appeared to be closed for renovations. Uhm, I needed to enter Fashion Industry Group as I was at the FIG restaurant. Fortunately the driver hadn’t left and I offered him cash to drive me to correct location. Ha! Lost, bathtub.

Then the audio equipment wasn’t working correctly and I couldn’t use a lavaliere mic. And the summit began late. Gah! I made up for lost time and got us right back on schedule.

The lunchtime icebreaker was a success, so my confidence grew.

I received many compliments from attendees, so my confidence continued to grow.

And I looked fucking awesome. So there’s that.

I helped the team during the Expo, and had a blast doing so. As an extraverted introvert, even I’m surprised by how easily I can approach people and ask them to be interviewed on camera. And for whatever reason, I’m very comfortable being filmed. Perhaps I’ve found yet another calling.

Out of the blue observation: I had two delightful conversations with Lyft drivers whilst in Dallas, other openly gay. One of the drivers was a drag show promoter in Dallas and knew all of the contestants on Drag Race.

Look at Luke’s tongue!

11 & 20-30-40

Friday, May 3

I began the day with a 6-mile walk in Pisgah National Forest. Yup, with Luke and Cinna.

Wearing 20# weight vest and using 30# DBs
10 RFT
Run 100m, holding DB in r or l hand and alternating hands @ 50m turnaround
Odd-number rounds
– 5 DB HPC&J r hand
– 5 DB HPC&J l hand
– 5 DB BoR r hand
– 5 DB BoR l hand
Even-numbered rounds
-10 manmakers, alternating arms

This was exhausting. I had to keep reminding myself to lead with my junk whilst running.

Saturday, May 4

11 RFT
Run 40m (20m up and back)
HPC, 95#


11 RFT
1-2-3…9-10-11 Run 40m (20m up and back)
2-4-6…18-20-22 K2E


11 RFT and Reps
Max reps unbroken (NO resting) HRPU
Run 60m (30m up and back)

That’s 4,620m total, or just under 3 miles. Boom.

I completed all HPC in unbroken reps. As I should have. I completed K2E in unbroken reps through the round of 18. That surprised me, as my abs were on fire. I completed 21, 11, 11, 10, 10, 9, 9, 8, 8, 9, & 10 pushups for a grand total of 116.

Sunday, May 5

A rainy day in the mountains! I nonetheless took Luke and Cinna for a walk. A moist walk.

The almost 3 miles of shuttle sprints left my legs tired. Uhm, and the pushups left my arms tight and sore. So….

Every 50 seconds for 21 rounds
1 strict HSPU
2 strict C2B chin-ups
5 45# barbell back squats

This was just what I needed, and I felt better after than I did before the workout.

Row for calories
Abmat sit-ups

I rowed a calorie per stroke, with the magic s/m being 18 to 19. No slacking for me, yo. I also worked continuously and in unbroken reps for sit-ups.

While rowing I was once thought how much I enjoy working out alone, and how I’ll likely never work out in a group setting ever again.


This is going to be a busy week, as final grades are due at AB Tech aaaaand I’ll be finalizing preparations for the BeautyX Summit in Dallas.

I continue to be annoyed by people who use outside voices inside. For that matter, I am annoyed by people who use outside voices outside. I guess I’m just annoyed by people. There, I said it.

I’m binge watching Crazy Ex-Girlfriend. Cheri Oteri is hilarious!

If I were Thanos, anyone with a disfluency (that she or he could overcome if she or he took the time and effort to become consciously competent) would, well, you know.

I received a message from a student: “What would my grade be if I didn’t take the final?” My response: “You can determine that as easily as I can.” Boom.

Durham/Chapel Hill

Tuesday, April 23

I didn’t get an opportunity to work out until close to 5, and it had gotten hot. As I like to sweat, I was fine with this.

1-2-3-4-5-6-7 shuttle sprints to end of driveway and back & 5-10-15-20-25-30-35 8-count burpees

I did rest briefly on occasion when completing burpees. I was drenched form head to toe at completion. Time = 29:06

Singles working up to 90% of 1RM

That’d be 355#. And shit felt heavy. And was more than 90%.

Wednesday, April 24

Already 61 degrees at 7:30 when I took Luke and Cinna for a walk.

Sprint 100m (50m up and back) + 3 PS @ 75#
10-20-30-40-50-50-40-30-20-10 LBH at the end of each round

Exhausting but rewarding. All rounds in unbroken reps. And 50 LBH is a mindf@ck. Time = 13:48 and AVG HR = 143 bpm.

50 HPC @ 95#
100 Russian KBS @ 53#
150 Abmat sit-ups

It’s been ages since I’ve done a chipper, and I know not why. Perhaps I prefer programming activities that I know I can do unbroken? Perhaps that’s also a rhetorical question.

I completed HPC in reps of 15, 10, 10, 10, & 5 and KBS in reps of 15, 10, 10, 10, 10, 10, 15, 15, & 5. I began with 50 sit-ups but then didn’t keep track of reps. Time = 17:05 and AVG HR = 135.

I “rested” Thursday. Uhm, that meant spending the day on my feet training Presentational Speaking followed by an absolutely delightful dinner with (seated from my left to right) Tami, Jessica, Lorraine, Susan, and Wendy. I’ve missed them all.

Friday, April 26

I set the alarm for 5:30 and began working out at 5:45. The hotel gym had limited equipment.

10 RFT
10 burpees
30-second plank hold

Nothing too complicated but certainly something to get the heart rate up. And then down. And then up and down again and again.

Every 5 seconds for 13:05 seconds
1 fast and explosive air squat

Not overly challenging but fun (and somewhat challenging nonetheless).

I enjoyed a splendid meal with Evelyn and Thom. Yay!

Saturday, April 27

I enjoyed a delightful breakfast with Jaclyn. It was awesome to have one-on-one time with her. We’ve always had a special connection, and I know not why. Probably because I’m so awesome and she likes that. Ha!

I worked out after Jeff planting some trees and shrubs with Jeff.

40-min AMRAP
Run 200m
5 pull-ups
10 pushups
15 air squats
20 Abmat sit-ups

My goal was to work continuously and to complete all rounds in unbroken reps. And I did just that. Boom.

I completed 12 rounds + pull-ups, pushups, air squats, and 16 sit-ups. That’s 2,800m, 70 pull-ups, 140 pushups, 210 air squats, and 276 sit-ups.

Sunday, April 28

10 RFT
1 strict HSPU
2 strict BTN C2B pull-ups
3 185# DL
Run 30m w 45# sandbag
5 parallette pushups
Run 30m w 45# sandbag

Time = 22:42

Monday, April 29

I worked out after teaching public speaking. I’ll be glad when the semester is finally over!

8 rounds
Row 10 strokes
5 FP @ 135#
15 box jumps with step down (l leg odd & r leg even rounds)
1 rounds
Row 1200 strokes
10 FP @ 135#
30 box jumps with step down, alternating legs

I like workouts with a challenging finish. I rowed over 1500m. Time = 23:04

Tuesday, April 30

It was in the low 80s by 5. I like it hot, hot, hot.

10-min AMRAP
Run to end of driveway and back
Cluster @ 75#
5-min AMRAP
Run to end of driveway and back
2 ub thrusters @ 85#
5-min AMRAP
Run to end of driveway and back
3 ub thrusters @ 95#

I completed 17, 10, and 7 rounds, and my heart rate average 130, 140, & 150 bpm, respectively. How cool is that?!


I detest when people say shit like “Today’s WOD was planting the garden!” I didn’t workout Tuesday and Wednesday, as I spent an accumulated total of 10 hours working in the yard and spreading a shit-ton of mulch.

Thursday, April 18

30 RFT
Strict burpee with wall crawl
Run 100m (50m up and back)
200# deadlift with 5-second hold at extension

I worked continuously (even with interference from neighborhood children), and averaged a little more than a minute per round, with last 2 rounds being the fastest.

Friday, April 19

5-min AMRAP
Strict burpee + strict pull-up (3-second ascent, 3-second hold with chin above but not touching bar, 3-second descent)

This was tough. I completed 16 reps with about 10 seconds remaining. I didn’t start the 17th rep.

10 RFT
25 unbroken double unders
1 strict HSPU (3-second descent and 3-second ascent)

I set a goal to complete in fewer than 10 minutes and did so with about 45 seconds to spare. Boom.

10m shuttle sprints (forward odd- and backward even-numbered reps)

I set goals to complete HRPU unbroken but allowing brief rest in plank position if needed (’twas needed rounds of 18, 16, 14, & 12. I always completed a least 2 reps) and to complete in fewer than 15 minutes. I completed in 13:09. Boom and boom.

Oh, and interference from neighborhood children yet again.