Fit Tests and Measurements… DONE!

Time to get those results people don't get...

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:

 

We are…

Orientation… THIS SUNDAY

1st Draft...

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!

Hulk X – Official Schedule

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:

1. How long you can hold a plank
2. How many push-ups you can do in 60 seconds
3. How many crunches you can do in 60 seconds
4. How long you can hold “Heph’s Hammer”
5. 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 wraps up 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… 😉

Happy Scheduling…

– Hulk 

 

How to Train for Tough Mudder – Hulk Edition

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.com For 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

MENTAL GRIT

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.

Page 1 of 4

 

Page 2 of 4

 

Page 3 of 4

 

Page 4 of 4

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!

For good measure…

Hulk X – Official Roster

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…

If that DOES work for you… Welcome to Hulk.

Hulk X – Orientation

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…

– HULK X

PS Official Team Rosters announced on Wednesday… 

Hulky Easter

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!

Trinity: Officially Wrapped Up… In a Toga

Yes we are..

Hephaestus (Out of 17 people who completed the stats):
Pounds lost: 71.5
Inches lost: 85
Average lbs/inches lost: 4.2lbs/5 inches
MVH: Lori De Marco
Most body composition lost: Cliff Crocker (23.5 lbs lost/8.5% total body weight lost)
Most inches lost: Cliff Crocker (24 inches. Most out of EVERYONE. Lori De Marco came in second place with 8.2 inches lost)

Poseidon (Out of 18 people who completed the stats):
Pounds lost: 76.5
Inches lost: 94.8
Average lbs/inches lost: 4.25 lbs/5.26 inches
MVH: Devin Booth
Most body composition lost: Devin Booth (15.5 lbs/5.15% of total body weight lost)
Most inches lost: Tami Larsen (13.1 inches lost. Most on the team! Devin Booth came in second with 9.9 inches lost)

Apollo (Out of 15 people who completed the stats):
Pounds lost: 66
Inches lost: 116
Average lbs/inches lost: 4.4 lbs/7.25 inches
MVH: Kathi Tyler
Most Body Composition lost: Kathi Tyler (Highest composition loser out of EVERYONE with 11.64%!)
Most inches lost: Kathi Tyler (19.9! Art Villareal came in second with 13.1 inches lost)

So, Hulk: Round IX is over. We most certainly are Hulk, and the party on Saturday, March 31st told that story very well. I couldn’t be more proud of every single one of you who showed up and reveled in the work you all did in 2 and a half months that it takes some people a life time to achieve (and I’m talking FAR from physical…)

If you still haven't signed your team shovel, I will have them at the gym this week with markers available 😉

For those of you who weren’t there, I can guarantee you that you were sorely missed. One team, one dream. No man left behind. You plant a positive seed, you get a positive flower. To the Hulksters not in attendance, we definitely watered your flower for you (TWSS). Being a part of the Hulk family means you were a part of our hearts during each and every award. Every picture during the slideshow. Every sound off. Every tear.

Kathi Tyler, the overall winner by losing over 11 percent of her overall body composition! She also lost 19 inches and has one of the meanest bicep flexes I have ever seen. This is her receiving her MVH (Most Valuable Hulkster) award with her beautiful future Hulkster daughter, Bree,

I can say it was an honor to spend so much time with the best people I have ever met. It was my pleasure to share in laughter and tears with all of you, and I already can’t wait for what Hulk X is going to bring just so we can relive the magic that happened at Sally Tomatoes on March 31st, 2012.

Cliff receiving his award for most inches lost. 24 inches in 2 and a half months. He even went on vacation to Hawaii! He was the overall body composition loser for Hephaestus as well, dropping 23.5 lbs. This man is a beast!

When I got there, I didn’t know what to expect… I knew there was a lot of Toga talk, but it’s always interesting to see who put their money where their mouth was. It’s like when 20 people tell you they’re going to show up to boot camp and in reality only 8 people show up, I thought I might see the same thing with Togas… I was WRONG!

Devin Booth was the overall composition loser for Poseidon, losing over 8% of his overall body weight. That was just a fraction of the inspiration and motivation he brought to the table for Hulk. Out of all the Hulksters in attendance, out of all the awesome people there that day, out of all the awards given out... When I announced Devin as the MVH for Team Poseidon, he was the only one to get a standing ovation. I told him them and I'll tell him now Devin, that had nothing to do with me up there with you and EVERYTHING to do with you. I swear the clapping got louder when I walked away 🙂

Everyone showed up decked out to the fullest! Even a couple Hulksters who are doing the next challenge but didn’t do this one showed up in a couple of the best togas there! Thanks Fatimah and Mario 😉

Love these two!!! Cheryl and Lori are a couple of my absolute favorite people, period. Lori was the MVH for Hephaestus and for VERY good reason. I have never seen someone embody "Hulk" BEFORE coming into a challenge quite the way she has. She's fierce, beautiful, caring, hilarious, giving, loving... Lori, you are godsend for us small timers who need a little motivation every now and then ;). You are Hulk. I feel the same about you Cheryl ;). You two are in great company!

Board made by Bobbi and Tye Rivera. Results made by everyone on Hulk!

As everyone strolled in the smiles were amazing and the Togas were even better. The bar was working its magic and people were mingling… Life was good! With music going on, food being prepared, champagne and beer flowing from the cups chalices of many a merry Hulkster, it was time to serve the food….

Tami Larsen trying to hide from the crowd. She lost 13.1 inches! SHE GOT THE MOST CHEERFUL AWARD!!!! Unicorns really DO exist!

I’d tell you how the food was, but I have no idea. I was too busy mentally preparing the intro speech I was going to make, mingling with everyone, and overall just admiring the joyous faces that were everywhere you looked. It truly was euphoric. To put it in perspective, I was approached by 5 people at the end of the party who were there to support loved ones and said “I want in on the next Hulk, what do I do?” You talk to me. You’re in 😉

Lori De Marco is amazing! She brought her wonderful daughter, fantastic man, and adorable mini shovels with an "H" on each one of them! Lori, thank you so so much for these shovels. They will be making a reappearance very soon...

Once we got going (around 3pm) I opened up by talking about Dylan Von Lahr. The importance of a designated driver was highlighted by one of our own from the Anytime Fitness family learning that lesson the hard way. I made sure to let everyone know to keep Dylan in their prayers and that his unfortunate mistake was not in vein. Dylan, we love you.

If you haven't signed the "We Are Hulk" banner, let me know. I want your signature on that bad boy!

Before I got to the slideshow, I spoke on a potential opportunity that I will be sure to fill everyone in on past Wednesday (I don’t want to jinx it!) when I go through an interview of sorts ;). The underlying message though was that Hulk made the interview possible. I’m getting interviewed for this amazing opportunity (that could possibly bring “Hulk” in some semblance EVERYWHERE… fingers crossed!) BECAUSE of Hulk. It’s true. I can only take so much credit.

Mario and Fatimah, future Hulksters! Watch out Hulk X...

I then went on to let everyone know that Hulk is just like “Terminator: Salvation.” I got some blank stares so I decided to explain… “Terminator: Salvation” is about a futuristic setting where machines have taken over the globe. They have standards and ridiculous protocols that have NOTHING to do with the essence of humanity yet they are so powerful they squash anyone that opposes them…

Greek Unicorns! I love you, Cara Elizabeth Jones.

Yet in this barren wasteland of destitute dictatorship, there is a small force… A rumble of humanity that says “We are going to fight for OURSELVES or die trying.” Simple and plain, they were the resistance. They would comb the land searching for ANY stragglers who were lost like they were with the message “Alone we are weak, but together we can accomplish anything. Even fighting for our lives.” With everything going against them and everything in the world providing the little to no hope, they banded together and CREATED hope…

Thank you Jazzy! Jazzy made an AMAZING "Book of Failure" with everyone's worst fears in written form from "Holiday Hulk." She also made the "Trinity Scrolls" with the compliments everyone wrote themselves during the "Which would you choose?" exercise. They complimented each other quite nicely.

Hulk, we are the resistance. Together, we choose to take on this scary world that tries to tell us what to eat, drink, how to celebrate, what to enjoy, who to hang out with, what we can and cannot do, we aren’t good enough, why try… We say NO! Alone we are small… Together, we are HULK.

Justin, Tye, and Carlo sporting their best threads and even better smiles 🙂

Afterwards, I played the 20 minute slideshow. I broke down the slideshow in terms of the first couple weeks are the first 2 songs, the next few weeks where we did the Blacklight workouts and 80’s night workouts is the next song, then the final few weeks of pictures were told through each Team Song. The slideshows will be at the bottom of this post, segmented into each category I just listed. Take a look! I guarantee it’ll pump you up!

She got the "Best Warrior Face" award. She's a lot better at it than I am...

If you don’t know what the team songs are, they are worth a download (or at LEAST a listen to from the slideshow!).

Hephaestus: “The Fighter” by Gym Class Heroes feat. Ryan Tedder
Poseidon: “Shake It Out” by Florence and the Machine
Apollo: “The Believer” by Common feat. John Legend

... We are. My little goddess receiving her "Best Unicorn" award

After the slideshow, I gave a brief intermission for people to use the bathroom, refill their drinks, stretch their legs… Then it was on to the awards!

Jessica LaVenter and Kathi's daughter, Bree 🙂

As you can read at the top, those were the results… and amazing results they are!!!

Everyone chipped in and got me a giftcard for a new phone since mine is so busted! I was rendered absolutely speechless... I had no idea and got that phone ASAP! I can tell you all that your investment will not be in vain! I updated half this post with my new phone! Thank you SO MUCH Bobbi Rivera for coordinating such a thoughtful, sweet gesture that I will be reminded of every time I use my phone, which is every minute, every day. Thank you so much to everyone else pitching in and being so amazing!!!

I can honestly say that my FAVORITE part of every Hulk party is giving everyone their personal recognition awards. It allows everyone their time in the sun while allowing ME a time to recount funny stories, fond memories, bashful mix ups, funny faces, and everything in between! I can ALSO honestly say that I had no intention of doing the presentations shirtless. I learned the hard and fast way that the quality of the pins you use to hold your toga together is VERY important.

We are Hulk...

In the end, I just want to reiterate my thanks to everyone for all the hard work put in to making these last few months possible. It takes a village, and I’d say we have the BEST village. In addition to the slideshows below, I will be making a final slideshow of the party as well since we had pretty much the best photography out there happening while we partied! Between everyone’s cameras going a mile a minute and Mikel Eli photographing up a storm (Click HERE to go to his Facebook page to see all the photos from the Trinity Wrap party as well as other fantastic work he’s done! Please, don’t forget to “like” his page. He’s worth it, trust me.)

I also would like to thank Bobbi, Kima, Cara, and Tammey for all their hard work they put in to making the party a possibility! Without them, the awesome venue and amenities would have been nonexistent.

I would also like to thank Karin Bowhall and Kristie Clay for their FANTASTIC picture taking skills! They were the reason behind about 90% of the slideshow pictures (some was Mikel Eli too!) because they would come on a workout night that WASN’T their team to take professional pictures. Thanks is not enough but it’s all I’ve got at the moment so just know I mean it with all of my Hulk Heart.

I would also like to thank John and Denise Stave. They are the owners of the Anytime Fitness off Santa Rosa ave. If 9 out of 10 times a gym owner would turn my zany ideas away and not even give me a chance, they were that 1… Without the freedom they allow and the unrivaled support they give to Hulk, Hulk would not be what it is today. Next time you see them, please, take a few moments and give them a HUGE thank you!

Lastly, I would like to thank everyone’s favorite Unicorn, Cara Jones. When I was worked to exhaustion and so spent I would literally get racked to tears, she was there to rub my back and make me dinner. When I would need input on something I wanted to do for or with Hulk, she was there every second of the way. When I needed help organizing all the before and after certificates, awards, and EVERYTHING else that went into the wrap party, she was there… filing papers, organizing files, and taking care of the business I couldn’t with a smile on her face (when she wasn’t helping Bobbi bake all the goodies everyone had the pleasure of enjoying at the party!). When I finally was able to enact my tradition of watching the slideshow when it’s FINALLY completed at 1am the Friday night prior to the party, she was under my arm just as excited as I was. When I needed ANYTHING, even just a nails on my back or kind words, she was there for me every step of the way. I want you to know I will forever appreciate everything you do for me and for everybody Cara, and I hope that I can someday return the favor the way you have for me. Even through the most trying part of your life, you are STILL a giver. You are a rare breed. You are the only one of your kind actually. You really are the last Unicorn…

Now, before I shut up, I encourage EVERYONE who participated in Hulk to leave a comment (only takes a couple minutes) of what you want someone to know if they ask “So, what makes Hulk so great to you?” I want the scope of this party to fire everyone up… I want YOUR words, not mine, to seal the deal. I’m only one man, YOU are many.

AhhhhhOOOOO!!!!

– Hulk