[Nelly Furtado] I don’t wanna be left In this war tonight Am I alone in this fight? Is anybody out there?
Don’t wanna be left left in this world behind Say you’ll run to my side
[K’naan] Something ’bout mary Never won a pageant Never felt pretty Never looked like cameron Diaz was her last name Always been abandoned Keep your head up
Baby girl this is your anthem There goes hannah Showin’ off her banner Rocking that crown Make them boys go bananas When you’re insecure about yourself It’s a fact You can point a finger But there’s three pointing bac I can see her crying out, yeah Is there anybody out there?
She’s really counting on your love Still struggling uphill But you act like you don’t care Right now she could really use a shoulder Hanging onto the edge til it’s over She’s crying for your love tonight Loneliest heart to survive, she said
[Nelly Furtado] I don’t wanna be left In this war tonight Am I alone in this fight? Is anybody out there?
Don’t wanna be left left in this world behind Say you’ll run to my side Is anybody out there? yeah, yeah, yeah
Is anybody out there? (somebody, anybody)
[K’naan] His name was adam When his mom had him Dad was a phantom never took a look at him Grew up mad and antisocial Hated outdoors, always in playing madden Adam was lonely Drugs were the only Way out of his own life Now he’s slowly losing his fire Close to retire With one last hope he puts his arms up higher I can see him crying out, yeah Is anybody out there?
He’s really counting on your love Still struggling uphill But you act like you don’t care Right now he could really use a shoulder Hanging onto the edge til it’s over He’s crying for your love tonight Loneliest heart to survive, he said
[Nelly Furtado] I don’t wanna be left In this war tonight Am I alone in this fight? Is anybody out there?
Don’t wanna be left left in this world behind Say you’ll run to my side Is anybody out there?
[Bridge] If you feel the way I feel Like you’ve been talking to yourself Well this one’s for everyone who’s felt invisible Lonely in a crowded room Searching for someone like you Can’t do it all alone (no one can baby) Can’t do it all alone (no one should baby) Is anybody out there? (somebody, anybody) Is anybody out there? I’m right here for your Is anybody out there?
[Outro] I don’t wanna be left In this war tonight Am I alone in this fight? Is anybody out there?
Don’t wanna be left left in this world behind Say you’ll run to my side Is anybody out there? yeah, yeah, yeah I don’t wanna do it all alone I need your love to take me home No one said you should be all alone I’m right here Is anybody out there?
Well there you have it… Hulk X’s team song. One team, one dream. Like I said in the 1st boot camp of Hulk X, think about what side of the line you’re on. Whether you need a helping hand or are giving one, everybody needs somebody. You signed up for a team experience as well as an individual experience. We will all be trading back and forth, and the sooner you lead with your heart and refuse to let your brain be your detractor, the sooner the healing can begin. The sooner the sunshine feels like sunshine. The sooner you can bask in the joy of being a leader when you are CONVINCED you are a follower.
Get very familiar with this gem of a song. You will hear it often. This is your anthem Gamma, Beast, and Banner. Wear this song and its meaning on your sleeve as you go through this challenge living by the Hulken Rule; Treat others BETTER than you wish to be treated. Reach out with hand and heart as you know full well and without hesitation then when you are the one in need you can call along any of the sweat filled brows in front of you.
I want to share a story that was shared with ME today. I didn’t ask permission to retell so I will leave the names out. Yesterday (Wednesday) in the back alley, we were taking a little “jaunt in the park” (lunging 3 times down the length of almost a football field). Per usual, once everyone started to complete their 3 lap minimum, all the returning Hulksters started to go back to the line. A new Hulkster notices and says to one (the person who told me this) “hey, you already finished your 3! We don’t have to do more, do we?” and this person replies “No way, welcome to Hulk. We don’t leave anybody behind.”
That little anecdote will be one of MANY experiences that will play through my head when this rings out during wall sits, push up sessions, and plank-a-thons. Welcome to a movement.
*ahem*
AHHHHHHHOOOOOOOOOOOOO!!!!!!!
PS for those of you who weren’t at orientation or haven’t heard… This challenge we have a goal. Based upon past challenge averages, I want to lose 300 lbs this challenge and 340 inches. I expect to blow those numbers out of the water. Based on what Hulk always does… by digging deep. I haven’t forgotten about these goals nor am I done addressing them. When the dust settles from the first week Hulksters…. BANGERANG!!!
Transformers! From left to right; Jamie Bywater, Jessice LaVenter, Tammey L. “T-2000” Clark, Cara “Unicorn” Jones, Kelly Dawson, and Rick “The Mad Canadian” Dawson
2 things I want to talk about with this post. The Organs R’ Us Marmot sponsored Transformers team of beasts running a 199 mile relay literally the very second I write this AND my personal letter to myself in regards to my expectations and fears of this transformation challenge that lay before us.
The Transformers
Like I said, this very second there are some Hulkster rocking out a 199 mile relay run. Known as “The longest party in California,” this 199 mile beast-a-thon starts in Calistoga and ends in Santa Cruz. Each runner will have 3 legs each consisting of 3-8 miles apiece and they will be running through 36 cities, 7 counties, national parks & over the golden gate bridge. Jamie & Jessica will have the pleasure of running in the middle of the night! Cara and Tammey have the “very hard” legs of the relay. Kelly and Rick are in charge of the van and without Kelly, Hulk would not be participating in such grand fashion. She organized and sorted the details for the team as well as working for Marmot, the company sponsoring the Hulksters and Marmot employees running the relay together. Jessica also deserves a shout out, organizing and implementing a Zumba fundraiser that raised $600 in a matter of 2 hours for the Hulk powered Marmot crew!
Funds raised benefit Organs R’ Us. Founded in 1996 Organs R’ Us promotes organ donation through athletics. With 110 thousand Americans on the waiting list for organ donors, this is a cause worth applauding.
I just wanted to give a big Hulk shout out and AhhhOOOOOOO to this group of amazing individuals. If you’re new to Hulk, be sure to look to ANY of these individuals if you need an example of how to lead with love.
My Letter
The reason I’m writing this is to give you an example of the honesty I hope you give yourself as well as showcase the seriousness in which I hope you are taking this “homework.” As a reminder, I have asked all of you on Hulk to write a letter to yourselves explicitly detailing your hopes, expectations, fears, and anxieties you have going in to this challenge that is due by the time of your first boot camp (May 8th, 9th, or 10th depending on which team you are on.) I want you to write it from the perspective that you are addressing your FUTURE self. Write from the point of view that are talking to a companion who you wish nothing but the best for, but need to express your fears and worries to for fear of bottling it up and not being able to fully submerge yourself into this experience. This is meant to show you the difference in how you feel in the beginning of the challenge to being able to read it like a time capsule at the END of Hulk X when you will be a completely different person. Consider it a before and after photo of your heart and soul.
Dear Josh,
Fancy seeing you here… Come around often? Well, here we are again. This is your 10th challenge yet it feels like the 50th and 1st all at once. You’d think it would be old hat by now but I’ll be damned if this isn’t the scariest one yet. I mean, this is the biggest thing you’ve ever done. There are a lot of people counting on you to not let them down, and even though that’s a really scary thought, I admire you for taking the plunge and moving forward. For a long time now I know you’ve been battling with the fear that the higher you climb the further you fall, but look at this as your opportunity to prove that fear wrong. It’s ok to be afraid to let people down, because that fear grounds you even when your head is in the clouds. You always say, all good things carry nerves behind it so the fact that you ARE nervous means you’re doing it right! Plus, look on the bright side… You’re going into this one being adapted to the physical strain it takes to run the 3 teams. Your voice doesn’t hurt anymore nor does it get lost. Your stamina is used to the rigors of the 6 boot camps in a row and that was your biggest fear LAST TIME. I mean, that turned out fine, right? You were POSITIVE you were going to drop from exhaustion and lose your voice but not only did you not come close, but you emerged STRONGER! How rad was that? It was like a fit test for mind, body, soul, and Hulk and you did the equivalent of tripling your plank time. Self high five!! *SLAP!* My point is you faced your fears last time and those fears were laughable and the very thing that forged your most recent coat of armor, so you can be damn sure the same thing is going to happen this time. Remember, you’ve got the support of Hulk Food Group too. Ever since that started you’ve really been doing well with your emotions in regards to food, and I’m proud of you there, too. It’ll be a life long journey, we know that… but to constantly seek better tools to work on self improvement, not perfection, is something not often sought after yet often looked up to. That’s where it comes full circle… You get the results people don’t get by doing the work people don’t do.
When this thing is all said and done, I hope that you are able to change the perception of at least 1 person. Aw, who are we fooling, you want more than that… Before you always said that as long as ONE PERSON gets their brain and heart reformatted then this challenge was a success. You’ve gotten a little greedy now, but that’s ok because at least you’re not fooling yourself. I hope that ALL the new Hulksters (and veterans alike) get a defibrillator to the cranium. It’s ok to hope for that because I know you’re going to work your ass off for it. Besides, there will always be chants, sound offs, shovels to paint, banners to hang, songs to pick out, rages to yell, T-shirts to make, tears to shed, sweat to pour, hugs to give, hugs to get, secrets shared, shoulders to lean on, and hearts to heal so even if you’re not able to get to everybody this time… You’ve got a life time of “AhhhhOOOOOOOO”ing to do. Keep that head up baby… Fears make you stronger when you Hulk smash through them. Iron forges iron. Do what you love, because in the end there is only one thing stronger than all the armies on Earth, and that’s an idea whose time has come. You can’t POSSIBLY fail because of that man! You know why?
Because everyone in the Hulk Nation all have the same idea…
Love, The old you
Lastly HulkamaniaX, I’ve got some very important videos for those of you not able to make it to orientation. One is of the new “Hulk Rage” and the other is of the slightly tweaked new chant for this go around. I fully expect you to study up. I DON’T expect perfection on either, but I will settle nothing less than your full heart and soul poured into every Hulk Rage, chant, sound off, dig call, and any other call out that requires tenacity and beastliness. You have been warned.
I’m just here in the lobby of the crowne plaza hotel in Minnesota waiting on my shuttle to take me back to good ol’ California. Aside from a fierce bout of hunger, I’m also sitting here with the excitement of what I imagine it would have to feel like to win a superbowl. Or world series. Or NBA championship. Or Stanley cup. Or…
You get it.
The point is, when you win something so monumental, it’s not by chance. You hoist that trophy high with the memories of the hard work put behind it and an appreciation for your success unparalleled to any words you could ever come up with.
These last 3 days, I’ve hoisted that trophy high with 25+ individuals who are ready to lead a fitness rebellion.
Hulk, that’s you.
The point of the rebellion is to reach out to those who need a hand but just don’t know it. Who feel the perception of health and happiness is something that “just doesn’t work for them.” Who feel like to change habits that aren’t working for you is harder to do than just settling for mediocrity or worse.
Hulk, those are the people you already reach out to! I want all of you to remember when you joined Hulk… How’d you feel? We’re you scared? Intimidated? Anxious? Certain you were going to go home in a body cast? How’d that work out for ya?
Point is, the reason were so magical is we all have been that individual who feels like hope is lost. Who feels that the life you’ve dreamed of is just that… A dream. That unreal and slave-like obsessions with calories, working out, and misery are what it takes to be “healthy” and that there isn’t a snowballs chance in hell you’ll ever be able to stick to something that insane.
Let’s rebel against all that bullshit. The fitness rebellion is a slap in the face to those who believe all of the above and more. It’s a chance to reach out to EVERYONE saying yeah, working out sucks… But being miserable sucks more.
Knowing you’re not living life to your full potential sucks more.
Waiting for “better” to be handed to you on a nonexistent silver platter sucks more.
Spectating and NOT participating sucks more.
You know the saying the grass is always greener on the other side? That phrase can go to hell. I found out that when you water your grass, give it proper nutrients, and love it the way a living organism needs to be loved well… I’ll be damned if I don’t have the greenest grass on the block.
Im now waiting at the airport for my flight to los Angeles. All I’m thinking about Hulksters are the rebel yells were going to scream at the top of our beautifully functioning lungs as we embrace this opportunity to water some lawns.
Are you ready?
– Hulk
PS
This photo right here… Well, all 25 of the original “rat pack” signed this baby and it is going to be hung at the Anytime Fitness corporate office. The fitness rebellion has begun…
There you have it everyone, fit test and measurements are over with…. The “boring” part is in the books and now it’s time to yell our faces off until we can’t do anything but smile. Plant a positive seed, you get a positive flower… Tomorrow, you’re going to learn all about that seed. Tomorrow, the fireworks begin. Tomorrow, you learn all about the modified Hulk chant, how to sound off, the meaning of the team names, what to expect, and much much more. Tomorrow, you better bring your seatbelt with you…
Bottom line: Get pumped or get dumped. Timid and meek doesn’t live here… Determination and the will of a Hulkster does. At the end of this, your measurement and fit tests numbers are going to be insane. I guarantee it. I know the first fit test and picture taking is always an anxiety fuel experience for many of you, but it is necessary to get the heart swell and self pride you’re sure to receive at the end of this journey. How that journey is going to go, well… you’ll hear all about it tomorrow… For now, bask in the joy that measurements and fit tests are over… Let the games begin!
Personal Letter:
By the start of the first boot camp (May 8th, 9th, or 10th depending on your team affiliation) I want you to bring back a letter (hand written or typed, just as long as YOU wrote it) addressed to yourself. In this letter, I want you to finely detail the things you’d like to accomplish by the end of this challenge. Write down your fears and anxieties with as much detail as possible. Explicit detail please. I will NOT be reading these letters. What I will be doing is sealing them in an envelop and giving them back to you upon completion of this challenge. These letters are for you and only you. Ask anybody who has done a challenge before and they’ll tell you… You have a whole lot to look forward to and a whole lot to write down. This is not for me, this is for you, so I implore you to take it very seriously.
Make up Measurements and Fit Test:
6PM this coming Friday evening (May 4th) will be the make up measurements followed by make up fit test at 6:30pm for those who were not able to make it this last week. I encourage you to do whatever you’ve got to do to make it to make it to this second chance. These stats are extremely important, and a very full schedule for me makes for limited time to get everybody in on days other than scheduled. I will be e-mailing those who were not able to make one or both of the days (between fit test and measurements) but for now get your brain piece wrapped around this make-up day and time.
Lastly, as a fun little edition, I’ve compacted Team Gamma’s 1 hour measurement experience into 4 minutes of awesome… Enjoy an inner look at the process:
April 29th at Noon! FREE boot camp afterwards at 1:30pm for all who would like to attend! The boot camp will be outdoors, so come to orientation prepared to work out. Dress accordingly!
Fit test day is a very important day for many reasons. First and foremost, it’s another tool to measure your success. Secondly, the improvements are THROUGH THE ROOF at the end of a challenge (when committed!). I’m talking double, sometimes triple (and more!) times the improvement. There will be 5 exercises you will be tested on:
How long you can hold a plank
How many push-ups you can do in 60 seconds
How many crunches you can do in 60 seconds
How long you can hold “Heph’s Hammer”
How long you can hold a wall sit
Remember to give your absolute all! Sandbagging is strictly prohibited, but even if you DO want to sand bag… Why are you doing this then? Give your absolute everything so that in the end, you know your improvements are due to ACTUAL improvements rather than ego inflating strategy. Aw, who am I kiddin’… Y’all are Hulk! You wouldn’t do that ;).
April 24th – 6:30pm (Tuesday – Gamma) – Fit Test! April 25th – 6:30pm (Wednesday – Beast) – Fit Test! April 26th – 6pm (Thursday – Banner) – Fit Test!
Measurement day is a very important day if anything for the fact that to know where you’re going you’ve got to know where you’ve been! These beginning measurements are key in telling your story, so let’s tell it right… Be sure to make note of the outfit you wear on picture day so it can be the exact same as the last day for a direct comparison. Cara Jones will be taking your picture, and rest assured if you have not met Cara, she is the perfect person to be taking your picture (ESPECIALLY if you are self-conscious!). You are in very good hands, so knowing that be sure to stay positive and encourage yourself to either take your photo shirtless or in a sports bra. I can’t tell you how often I hear “I wish I would have taken my shirt off, I was just so self-conscious!” Hindsight is 20/20 and part of what I’m here for is to BE that hindsight. Trust me. You will be pulled from your comfort zone, but remember that THAT is what we’re here for!
On your measurement day, I will also be giving you an “assignment” to be completed by your first boot camp. You will learn all about it then. You will be filling out your commitment contract, doing your initial weigh-in, testing your body fat percentage, and doing your circumference measurements. Initial photo will be taken as well as stated in the paragraph above. Once you are done filling things out, getting your stats recorded, and mingling with your new teammates, you are free to roam!
April 27th – 6:30pm (Friday – Gamma) – Measurements! Weigh-in every Friday April 28th – 10am (Saturday – Beast) – Measurements! Weigh-in every Saturday April 28th – 11:30am (Saturday – Banner) – Measurements! Weigh in every Saturday
For those of you who DON’T know what is happening April 29th…
April 29th at Noon! FREE boot camp afterwards at 1:30pm for all who would like to attend! The boot camp will be outdoors, so come to orientation prepared to work out. Dress accordingly!
Let the boot camps begin!
May 8th – 6:30pm (Tuesday – Gamma): Legs! Introduction to team song May 9th – 6:30pm (Wednesday – Beast): Legs! Introduction to team song May 10th – 6pm (Thursday – Banner): Legs! Introduction to team song May 11th – 6:30pm (Friday – Gamma): Upper body! 1st weigh-in since measurements. This is also a Mother’s day themed workout! Wear something in honor of the lady who gave birth to ya! That can be a shirt, color, bracelet… Doesn’t matter, just something that reminds you of your mama! Something very simple to do that I hope everyone takes the time to do. May 12th – 10am (Saturday – Beast): Upper body! 1st weigh-in since measurements. This is also a Mother’s day themed workout! Wear something in honor of the lady who gave birth to ya! That can be a shirt, color, bracelet… Doesn’t matter, just something that reminds you of your mama! Something very simple to do that I hope everyone takes the time to do. May 12th – 11:30am (Saturday – Banner): Upper body! 1st weigh-in since measurements. This is also a Mother’s day themed workout! Wear something in honor of the lady who gave birth to ya! That can be a shirt, color, bracelet… Doesn’t matter, just something that reminds you of your mama! Something very simple to do that I hope everyone takes the time to do. May 15th – 6:30pm (Tuesday – Gamma): Core! Introduction to “4 Corporals” May 16th – 6:30pm (Wednesday – Beast): Core! Introduction to “4 Corporals” May 17th – 6pm (Thursday – Banner): Core! Introduction to “4 Corporals” May 18th – 6:30pm (Friday – Gamma): Legs! Get ready for the first ever “Yin Yangerang” work out! May 19th – 10am (Saturday – Beast): Legs! Get ready for the first ever “Yin Yangerang” work out! May 19th – 11:30am (Saturday – Banner): Legs! Get ready for the first ever “Yin Yangerang” work out! May 22nd – 6:30pm (Tuesday – Gamma): Upper body! 1st circuit blast! May 23rd – 6:30pm (Wednesday – Beast): Upper body! 1st circuit blast!
May 24th – 6pm (Thursday – Banner): Upper body! 1st circuit blast! May 25th – 6:30pm (Friday – Gamma): Core galore! May 26th – 10am (Saturday – Beast): Core galore!
May 26th – 11:30am (Saturday – Banner): Core galore! May 29th – 6:30pm (Tuesday – Gamma): Legs! Self reflection exhibition May 30th – 6:30pm (Wednesday – Beast): Legs! Self reflection exhibition
May 31st – 6pm (Thursday – Banner): Legs! Self reflection exhibition June 1st – 6:30pm (Friday – Gamma): Upper body! June 2nd – 10am (Saturday – Beast): Upper body!
June 2nd – 11:30am (Saturday – Banner): Upper body! June 5th – 6:30pm (Tuesday – Gamma): More core! Special guest: Legs June 6th – 6:30pm (Wednesday – Beast): More core! Special guest: Legs
June 7th – 6pm (Thursday – Banner): More core! Special guest: Legs June 8th – 6:3opm (Friday – Gamma): Midpoint measurements! Just measurements and weigh-in June 9th – 10am (Saturday – Beast): Midpoint measurements! Just measurements and weigh-in June 9th – 11:30am (Saturday – Banner): Midpoint measurements! Just measurements and weigh-in June 9th – 1pm (Saturday – TEAM HULK): An optional boot camp to still get a workout in! Open to EVERYONE! Cost: $10. Location: Outdoors! June 12th – 6:30pm (Tuesday – Gamma): Legs! Going outdoors on this one! June 13th – 6:30pm (Wednesday – Beast): Legs! Going outdoors on this one! June 14th – 6pm (Thursday – Banner): Legs! Going outdoors on this one! June 15th – 6:30pm (Friday – Gamma): Upper body! June 16th – 10am (Saturday – Beast): Upper body! June 16th – 11:30am (Saturday – Banner): Upper body! June 19th – 6:30pm (Tuesday – Gamma): Blacklight 6.0! Core June 20th – 6:30pm (Wednesday – Beast): Blacklight 6.0! Core June 21st – 6pm (Thursday – Banner): Blacklight 6.0! Core June 22nd – 6:30pm (Friday – Gamma): Total body beatdown! June 23rd – 10am (Saturday – Beast): Total body beatdown! June 23rd – 11:30am (Saturday – Banner): Total body beatdown June 26th – 6:30pm (Tuesday – Gamma): Time traveling legs… 80’s night! June 27th – 6:30pm (Wednesday – Beast): Time traveling legs… 80’s night! June 28th – 6pm (Thursday – Banner): Time traveling legs… 80’s night! June 29th – 6:30pm (Friday – Gamma): Upper body! Self reflection: Part II June 30th – 10am (Saturday – Beast): Upper body! Self reflection: Part II June 30th – 11:30am (Saturday – Banner): Upper body! Self reflection: Part II July 3rd – 6:30pm (Tuesday – Gamma): Get ready for a thrill because this is gonna be one BAD workout! This Michael Jackson themed core workout will be going down in the Hulk record books! July 4th – 6:30pm (Wednesday – Beast): Get ready for a thrill because this is gonna be one BAD workout! This Michael Jackson themed core workout will be going down in the Hulk record books! Also, I’m sure you have all noticed this is JULY 4th! In honor of independence day, I ask that Team Beast wears red, white, and blue! We can incorporate both! July 5th – 6pm (Thursday – Banner): Get ready for a thrill because this is gonna be one BAD workout! This Michael Jackson themed core workout will be going down in the Hulk record books! July 6th – 6:30pm (Friday – Gamma): Last leg day of the challenge. Same workout as day 1, but with a twist 🙂 July 7th – 10am (Saturday – Beast): Last leg day of the challenge. Same workout as day 1, but with a twist 😉 July 7th – 11:30am (Saturday – Banner): Last leg day of the challenge. Same workout as day 1, but with a twist 😉 July 9th – 6pm (Monday – TEAM HULK): Train the trainer! Show up in support of whooping my butt! I’ve spent the last 2 months and some change working you over, now it’s your turn! Everyone who shows up gets one exercise they’d like to bestow upon me… Better make it good! July 10th – 6:30pm (Tuesday – Gamma): Upper body! Dress in as much Hulk spirit as you can! IT’S THE LAST WEEK!!!! I know I don’t need to say more than that… July 11th – 6:30pm (Wednesday – Beast): Upper body! Dress in as much Hulk spirit as you can! IT’S THE LAST WEEK!!!! I know I don’t need to say more than that… July 12th – 6pm (Thursday – Banner):Upper body! Dress in as much Hulk spirit as you can! IT’S THE LAST WEEK!!!! I know I don’t need to say more than that… July 13th – 6:30pm (Friday – Gamma): Last official workout… Core! July 14th – 10am (Saturday – Beast): Last official workout… Core! July 14th – 11:30am (Saturday – Banner): Last official workout… Core! July 15th – 12pm (Sunday – TEAM HULK): Last chance workout! ANYBODY can come! It is going to be a hellacious total body purge of everything you’ve got left. Cost: $10. Location: The park! Meet at Anytime Fitness off Santa Rosa Ave. Be there or be square! July 17th – 6:30pm (Tuesday – Gamma): Ending Measurements July 18th – 6:30pm (Wednesday – Beast): Ending Fit Test July 19th – 6pm (Thursday – Banner): Ending Fit Test July 20th – 6:30pm (Friday – Gamma): Ending Fit Test July 21st – 10am (Saturday – Beast): Ending Measurements July 21st – 11:30am (Saturday – Banner): Ending Measurements
July 28th – PARTY! Click HERE to get a PERFECT idea of how Hulk wrapsup its parties… Cost will be $20 for food, location, and everything else 😉
Let's get ready to transform...
I want to remind everyone to print this out. Save it somewhere. Put it in your calendar. Make it your home computer background… ANYTHING to know exactly where to look for this schedule again whenever you need it. I have organized this completely detailed schedule so you know EXACTLY what to expect. I will remind everyone of themes and whatnot as often as I can, but I don’t think it is out of line at this point to expect YOU to be in charge of this extremely in depth schedule from now on. That is what I expect, I am letting you know now. You forgot a theme? I will definitely hold you accountable. You have been warned… 😉
Introduction:By now, most of you who follow Hulk regularly know that a branch stemming from Team Hulk is our Tough Mudder crew. Team Hulk has taken over a couple Tough Mudder mountains twice now. The 1st time was at Squaw Valley in Tahoe, California. The second time was in Temecula, California. Well, atfer 2 Tough Mudders in roughly 4 and a half months, Team Hulk is ready to head back to Tahoe for the most ultimate Tough Mudder we’ve ever run. This time, it’s at Northstar. Like last time, we STILL mean business. With the largest number of people we’ve ever accumulated set and ready to run Tough Mudder via Hulk this coming September, I felt it not only appropriate but extremely necessary to give a very insightful view on what we ALL need to focus on to train for this. First and foremost, I feel the need to remind everyone HOW we are running this:
We run Tough Mudder as a team by these standards to the very last punctuated sentence.
Get that ingrained in your beautiful brains bros and bras, because we “one team, one dream” this thing to the maximus. Primadonnas and Divas need not apply. If you’re all good with that then let’s make like a chicago tumbleweed and roll!What exactly IS Tough Mudder?:“Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. As the leading company in the booming obstacle course industry, Tough Mudder has already challenged half a million inspiring participants worldwide and raised more than $2 million dollars for the Wounded Warrior Project. But Tough Mudder is more than an event, it’s a way of thinking. By running a Tough Mudder challenge, you’ll unlock a true sense of accomplishment, have a great time, and discover a camaraderie with your fellow participants that’s experienced all too rarely these days.” – Toughmudder.comFor those of you who read that but are unfamiliar with what the Wounded Warrior Project is, let me digress… The Wounded Warrior Project is an organization devoted to honoring and empowering our Nation’s wounded military service members by raising awareness and enlisting the aid of the public. Their core values are:
Fun
Integrity
Loyalty
Innovation
Service
If you can’t get on board with that, then I don’t know what to do for ya… To date Tough Mudder alone has helped raise over 2.5 million dollars for the Wounded Warrior Project. For those of you familiar with Hulk values, you’ll know that we’re all about helping others and having a good time doing it. To be able to get a life changing and mind blowing experience out of the deal is just more sweet ass icing on an already delicious ass cake.
Couple that with a Dos Equis and it's my kinda party!
What to Expect:
Dates:September 22nd & 23rd (Saturday and Sunday)
The course at Northstar this year is approximately 11 miles long. It’s rich in obstacles totaling out at 28. Elevation is 8,600 ft at its highest point. Given these facts, the name of the game is not JUST in the gym training. Terrain training is the real winner here. In the gym resistance style training will only take you so far… Know how many weights you’re lifting on that mountain? Aside from a few logs and potential collapsed teammates… Not many at all my friends. In fact, if you had to choose one or the other, I would choose Terrain training hands down. Reason being is most of the injuries and aches stem from the bodies joints, tendons, ligaments, and tissue simply not being acclimated to being stressed and stretched in every which way possible for 11 straight miles, every degree of uphill and downhill imaginable, temperature changes, battering, and the test of sheer will verses comfort.In essence, expect to go through an endurance challenge. Not in the sense of running a marathon, but more in the sense of how do you react when everything in your body and brain says you’re tired, hungry, cold, bruised, achy, and only halfway done with a steep stretch of summit staring down at you like the eye of Sauron but angrier. Do you endure and move forward? You’re on Team Hulk, of course you do…In order to give you an idea of how to train for Tough Mudder, I will break down what to focus on, some example workouts, and give you a calendar of workouts we hold so you can join up with your team before you beat a mountain down with them!
First, this is basic physical requirements straight from Tough Mudder themselves that will put in perspective what is expected on their end:
“Tough Mudder will punish you, no matter your shape, size, or current level of fitness. As such, we encourage all Mudders to increase their physical training in anticipation of the event. That said, the event is as much about mental toughness, grit, and camaraderie (and having a great time) as anything exclusively physical. In terms of what you are looking at: each Tough Mudder course will have 10-12 miles of hills, mud, water, ropes, walls, electric shocks, and fire. Check out the course map for the specific event(s) in which you’re enlisted to learn more. How fit do you need to be? Basically, you should be in good physical condition – complete slackers need not apply. At a minimum we recommend that you are running regularly (2+ times a week, working up to 5 miles per run), able to do 15-25 push-ups in a row, able to bang out 6 pull-ups in a row (especially the dudes), and able to swim 50 yards without stopping (although you can skip the water obstacles). It certainly helps to be a strong runner, and like we said you should be running regularly as part of your TM training, but a large share of our participants have never run 10 miles straight before. It’s not necessary to be a marathoner or half-marathoner (bor-ing) as your lungs will get a break when you do each obstacle. We mix up the drudgery with belly-crawling, wall-climbing, mud-slogging, ice-water dunking, monkey-bar traversing, huge slip n’ slides, etc. As we like to say, Tough Mudder is about completing a fearsome challenge and discovering a new sense of accomplishment, not about running your knees into the ground or testing your maximum lung capacity. So while some Mudders are ultra-marathoners and others are super-jacked Rambo clones, most are regular people who take care of themselves and are looking for a true all around challenge, a super fun day with friends, and a goal on the calendar that will force them to step up their workouts.” – ToughMudder.com
Make sure you understand the meaning of this paragraph. It helps you appreciate the undertaking you're about to head through.
It needs to be said that the most important muscle that needs to be best prepared for Tough Mudder… Is your heart. Yes, it’s a physically demanding event. That much is made very clear. While the physical side is daunting, it’s NEVER an issue of CAN you complete Tough Mudder… It’s an issue of do you KNOW that you can or not. Do you BELIEVE? I guarantee you the ability to finish this course lies within your heart and soul. Your emotional tenacity. Your mental grit. Motivation and preparation are the keys to success. You’re motivated or you wouldn’t be here… This is the best form of preparation! Physically being ready helps the heart and helps the mind… But be clear that this in no way, shape, or form is going to be easy. There will be moments where it feels like you can’t physically go uphill any longer, but you will. Remember that. There will be moments that you’re so cold you couldn’t POSSIBLY imagine dunking yourself in another water obstacle, but you will. Remember that. There will be times your legs start to cramp up involuntarily with the severity increasing at the most inopportune times, but that’s ok. You stretch, you get some teammates to help you out, and you carry on. Remember that.
Every “I can’t” moment is an opportunity to impress yourself. To give yourself your own motivational fodder. To proof the guy in red wrong and the one in white, right. To no longer succumb to what you thought mediocrity could be, but rising to the occasion and leading the adventure you should be. If you take anything away from what I’m saying about the important of having mental grit, know this… It’s ok to be nervous. It’s ok to be scared and anxious. It’s ok to have fears of the cold, or the electricity, or the heights, or the walls, or the length, or all of the above… It’s ok to be intimidated! Know why? Because you’re not the only one… So much so that I wrote this! This all is for the mental side of Tough Mudder more than anything! To help put your mind at ease so your self doubts don’t hinder the rockstar you were meant to be. Stepping out of your comfort zone is a GOOD thing! That’s where all the magic happens… So, even with the intimidation, anxiety, and nerves running like a roller coaster in your gut, just remember that you’re in good hands, you CAN do this, failure is impossible if it’s not an option, and that I nor anyone else on the team is going to let you fail.
About 60% of all Tough Mudders pass the course. So far, Hulk is at about the 97% pass percentage. What does Hulk focus on primarily? Mental grit… See the correlation?
I'm goin' right... Who's comin' with me?
Upright Terrain training:First and foremost, this should be at the top of your training list. It doesn’t mean to put some rocks in your shoes and start walking the trouble twice a month, it means getting out on TERRAIN! The salt of the Earth! Like I previously stated, the biggest injuries I’ve seen have come from not being adequately adapted to the volume of usage, extreme angles, varied texture of the ground you’re walking on (Mud, grass, sand, water, wood… Just about anything you can dream up, you’ll be getting jiggy on it). The following is a MINIMUM recommended training setting TRUST for the terrain training aspect of it all. Anything extra is awesome icing on fantastic cake. The point is to optimize the efficiency of all the small working bits that don’t get targeted in a standard gym setting.
Number of terrain training days: 2 minimum
Amount of time spent terrain training on training day?:1 Hour minimum. The longer, the better.
What constitutes terrain training?:Outdoor movement in various types of ground. Running on sand at the beach, trail running at your local parks and trails, jogging on grass, hiking hill and mountain sides… ANYTHING that will make the small tendons, ligaments, muscles, and tissue in your ankles, knees, hips, and feet work harder than just walking on a treadmill. Sand and trail running would be optimal. Include a good mix of uphill AND downhill. Both angles work different parts of your body and BOTH are going to be tested at Tough Mudder. For you locals, I recommend Schoolhouse beach and Annadel park/Spring lake.
Bonus: Jogging Spring Lake allows you to stop and do all the exercise stations along your route. To up the ante, whatever the “Champion” level rep count is, double it. You are Hulk. You are twice the champion. AhhhOOOOOOO!
Example workout(You need some form of mile marker for this. Smart phones and various iPods work wonderfully. If nothing available, then just go by feel):
Run a half mile as fast as you can.
At the end of each half mile do 25 push ups, 25 squats, 25 burpees, and 50 bicycle crunches (lay down on the ground! YOU’RE TOUGH MUDDER TRAINING!!!).
Continue to run another half mile as fast as you can until you have completed 5-10 rounds of this.
The above example workout can be done ANYWHERE. Beach, trail, street… Go get it!
Resistance Training:Resistance training is a tad bit tricky… With the viewpoint of addressing every different skill set under the sun comes with the realization that everyone is going to have extremely varied experience levels as well as likes and dislikes. In THAT spirit, what I am going to go over is body weight resistance training with examples that people can tweak if they’d like. Rest assured these examples will be simple yet efficient. Regarding the IMPORTANCE of resistance training for Tough Mudder, it ranks second on the priority list but for differing reasons than people initially think. It’s not necessarily the fact that you want to be able to bench press 300 lbs so you can lift a log on your shoulder and hike with it… You want to be strong enough to lift a log on your shoulder and hike with it WITHOUT HURTING YOURSELF. Resistance training, by default, is like adding armor to your infrastructure. By putting your body in a position where its tendons, muscle fibers, joints, soft tissue, and bone structure are tested to their limitations and a bit beyond through motions and weight bearing movements that force your body into a point of failure you enhance your “armor plates” and increase the ability to withstand more and more resistance.
In other words, working out not just in a cardio format but in a way that works your muscles where they can no longer work anymore makes you stronger and more durable to wihstand a beating.
The following are a list of example exercise routines that are simple, can be done anywhere, and are highly effective at making sure you have the strong baseline foundations to destroy Tough Mudder this September safely and efficiently. For more advanced work, refer to the calendar I’m going to have posted below to see where you can get in on some in person group work! Be sure to click on the picture to enhance it and see all the fun stuff!
Lower Body Circuit. For the first exercise, if a BOSU is not at your disposal, then do squats on flat ground instead.
Core Circuit. For the first exercise, if an incline bench is not available, do flutter kicks for 30 seconds instead.
The 1st of a 2 parter. If you don't have a gym to use, I recommend getting some bands from any where that sells sports equipment (Target is a great spot) and giving my travel guide a go posted below this workout.
Part 2 of Upper Body Circuit
I also have a guide I give to clients who travel a lot or need something quick when time is limited. All it requires is getting resistance bands of preferred resistance at any sports goods dealer (Target has great prices).
Part 1
Part 2
Part 3
Once you feel comfortable with the basics listed above, Tough Mudder has their own brand of circuit training very similar to what we do every Friday morning at Anytime Fitness off Santa Rosa Ave (I’m sure you’ve heard about the epic difficulty of this workout!). You can find these circuits right on Toughmudder.com.
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Lastly, here is a calendar of the days and times groups of Hulksters are getting together to train as a team. Feel free to join any of them Mudders! If you have any questions or would like to sign up to run Tough Mudder with Team Hulk, please e-mail me at AllLevelsTraining@gmail.com.
Happy training!
Come one, come all! Beach workouts we meet at Anytime Fitness off Santa Rosa Ave. starting May 6th!
Ladies and Gentlemen. Boys and girls. Clowns and trapeze artists. Hulk and Hulk alike, I bring thee…
The Official Hulk X Roster
If I spelled your name wrong, got you on the wrong day, or you don’t see yourself when you’ve talked with either myself or Jessica about being a part of Hulk X, don’t worry! All is not lost. Just a quick e-mail to Alllevelstraining@gmail.com and we will get everything properly adjusted. For now, I strongly encourage everyone to get to know your new team members and of course welcome returning! Utilize Facebook and your new networking group… Put a virtual handshake out there! Hulk vets, organize some group workouts to get some new Hulksters used to the welcome embrace they’re hulk smashing into! Get to know these names real well… You’re about to go through heaven and hell together…
Team Gamma – Tuesday Night @ 6:30pm and Friday Night @ 6:30pm:
Alyssa Solberg Amanda Vallee Austin Finch Samantha George Bud Hull Chenoa Busic Cheri Whiting Cliff Crocker Fatima Pacheco Hilary Buckley Janine Crocker Karen Solberg Kim Yoxall Kristie Clay Kristina Tovani Lorna Kennedy-Klein Mario Pacheco Matthew Moniz Megan Gill Nicole De Loach Nicole Eaton Nykky Graydon Sam Enos Shauna Bronson Taylor Hull Tony Geraldi Victoria Nicolas
Team Beast – Wednesday Night @ 6:30pm and Saturday Morning @ 10am:
Amy Vander Vennet Angela Scheing Bobbi Rivera Cara Jones Cheryl Taylor David Moody Devin Booth Jamie Bywater Jerry Langerman Jessica LaVenter Katie Fahy Kelly Dawson Kelly Moody Kima Lovold Lindsey Caddy Maricela Aguirre Paul “Randy” Larsen Rick Dawson Tami Larsen Tammey Clark Tanisha Larsen Tanna Allen Tracie Caven-Larcom Tye Rivera
Lucy Avalos
Alan Brogdon
Team Banner – Thursday Night @ 6pm and Saturday Morning @ 11:30am:
Alyx Livingston Art Villarreal Carlo Piscitello Sander Seymour Erin Tenney Gina Sarpy Jessi Hull Jisaela Tenney Karin Bowhall Kathi Tyler Lori Knapp Michelle Huntley Nikhil Aiyer Ruben Martinez Shreya Naik Tom Walton Kristina Lamb Lori DeMarco
Patricia Moyer
Shannon Mills
Nester Nazario (I hope!)
Remember… This is not just a commitment you’re making to yourself, you are making a commitment to these names you see before you. You are not only honoring the change you are pledging to yourself, but these very same individuals who are planning to honor YOU just as much. You are in this for a reason. This is not a toy. You WILL be signing a commitment contract promising that you will not shirk off the fire that is expected to be lit under you upon Hulk X’s arrival. If you are not ready to dig deep and get stripped of your comfort zone, then step off the ride now. I mean it. If this is just “something fun” you’d like to give a shot then please make way for someone who is going to give their best AHHHOOOOOO every time they show up. Clear a path for someone who is going to refuse to mutter any semblance of “I can’t” no matter how daunting the task. Move aside for someone who is going to live by the Hulken rule, which is treat others BETTER than you wish to be treated. Open up for someone who is going to recognize and implement the fact that you are providing hope for someone just as much as you are embracing hope from another. You are a leader and a follower when it comes to Hulk. We all are. We all lead by example and follow in the foot steps of those before us. If that’s not up your alley, let me know. If your boat is not floating, your cup of tea doesn’t seem familiar, and your rocks are in the full “on” position after reading that, then I beg you to speak up…
Team Gamma, Team Beast, and Team Banner... Here we go!
Alright y’all, it’s that time… What time might you ask? Well, it’s that time to get excited as excited can get because in roughly 3 weeks… HULK X IS HERE! Now, in order to start Hulk X off with the epic motor rev that it deserves, the orientation is going to be something you’re not gonna want to miss… Let me give you a few reasons why:
DJ Peter Panic will be orchestrating the music and providing the sound system, complete with Microphone set up (yes, I get a microphone, you’re in for it now!)
“Hulk memorabilia” displayed everywhere. From all the shovels, “Book of Failure,” “Scrolls of Success,” Banners, flags, past shirts… Everything Hulk will be available to check out so you can get a full feel of the legacy you’re about to embark upon
Slideshows will be playing on flatscreens so at any given moment you can catch a glimpse of yet another small sliver of the beautiful road you’re about to travel down.
Guest speakers! A few select Hulksters will be speaking about what Hulk has meant to them, and give the new Hulksters some insight on what to expect.
A 1 hour outdoor boot camp will immediately follow! Details below….
Date: April 29th
Time:12pm-1:15pm (Orientation) 1:30pm – 2:30pm (Outdoor Boot Camp!). I suggest getting there a little early to check out everything displayed and to meet some new Hulksters. Shaking hands and learning new names never hurt anybody :).
Cost: Absolutely nothing at all in the slightest.
Location: Anytime Fitness off Santa Rosa Ave.
What to expect:To learn about the subtle theme of HULK X. To hear the story of how it came together. To learn the chant and how we sound off (plus a couple cool new editions), to hear what is expected of YOU, and to hear other Hulksters’ person accounts of their own experience (and what you might be able to draw from it).
Parking:VERY IMPORTANT!!! Due to the minimal parking, I need to encourage car pooling to the MAX. If you need help finding someone to carpool with, cruise the Hulk X forum on Facebook! You can even talk with me and I can try to set something up for you. There are also people who live near the gym (myself included) so you can also park your car where THEY live and either walk/drive over together. I need to stress this point so the business parking for the places AROUND us don’t get over run with the power of the people. Let me know if you have any questions here, but it went off without a hitch last time so I expect the same to happen this time! Because you all are quite awesome :).
Who’s invited?:EVERYONE! Scream this invite from the mountain top! This is your chance to bring friends and family together in one spot to show them EXACTLY what Hulk is all about. This is also an opportunity for the new people who have a tough time explaining what they’re in for to bring friends and family so you are able to say “Here ya go, this guy will explain it WAAAAAAY better than I can!” No need to ask me if it’s alright to bring anybody, because the answer is yes to WHOEVER it is. Trust me, this is something you’re going to want to share…
Boot Camp Afterwards:IMMEDIATELY after the orientation is done, I will be leading all of those willing and able (friends of Hulksters included) to the park down the street for a total body demonstration of what a Hulk workout consists of. All levels are welcome. There isn’t a soul that’s not invited. There is not a single cost to be sprung upon you… A FREE workout with ALL of Hulk on a sunny day after getting charged up to the point of exploding from the orientation… How are you gonna find a reason NOT to hop on board and sweat with a smile? THE MORE THE MERRIER!!! Remember, dress accordingly because there will be a 15 minute intermission after the orientation and then we make like Tebow and JET!
So I leave you with this… Spread this link like wildfire. Share this page with anyone who will listen. Make fliers and turn this thing into a frenzy. You’re not gonna want to miss this…
I just wanted to take this moment to wish everyone a happy Easter holiday! I hope it is spent with loved ones, regardless of whether you celebrate Easter or not 🙂
– Hulk
PS thank you to Sam Enos for the amazing Hulk Egg!
iamhulk 