WolfDreamer

Of course.

Yes, although there are talks in the works about creating something similar for women. But nothing definitive has been created yet, at least not through the Uncivilized organization.

I'm still here, in case anyone was wondering. Goals have been somewhat consistent, especially strength goals. Life has been busy, though, and I have a few things to share. For the first time ever, I am the head coach of a little league baseball team. I was assistant coach during fall ball season, but this year I was asked to head coach. My son is on the team, and I selected two fathers to help assist. One of them is my best friend, Rick, the same guy I run trails with most Saturday mornings. The other is the father of one of my son's friends. He is from Cuba, and, although his English is rough, he loves baseball and knows it really well. I registered for a half marathon trail race. The race is in late October, so I have plenty of time to train. This will be my longest trail race and my second longest race ever. I think I may have mentioned before that I joined a men's group called the Uncivilized Nation. I joined with the plan to bring an Uncivilized small group to my area. Two weeks ago, one of the leaders of the group sent me a message that said he wanted to run an idea by me. I called him a week later, and he invited me to join him in organizing and leading the Uncivilized Teen program. I'm also scheduled to talk with Dave, the Uncivilized Nation president, about starting the small group here in WV. So I need to set a SMART Goal for my half-marathon training. I used Google Gemini to help with this: SMART Goal for Trail Half Marathon: Specific: I will complete the Kanawha State Forest Fall Classic Half Marathon on October 20, 2024 in under 2 hours and 30 minutes. Measurable: I will track my progress by: Completing a training plan specifically designed for trail half marathons. Logging all my training runs, including distance, pace, and terrain. Participating in practice runs on similar terrain to the race course. Attainable: I will ensure this goal is attainable by: Starting with a comfortable base distance and gradually increasing mileage throughout my training plan. Incorporating hill repeats and strength training exercises into my routine to build strength and endurance. Consulting with a doctor or running coach to ensure my training plan is safe and effective for my current fitness level. Relevant: Completing this trail half marathon is relevant because: It pushes me to challenge myself physically and mentally. It allows me to experience running on beautiful trails and nature. It contributes to my long-term goal of becoming a stronger and more versatile runner. Time-Bound: I will achieve this goal by: Following a 20-week training plan starting on Monday, March 4th, which leaves ample time for proper preparation and tapering before the race.

Thank you. The SMART Goals method for goal-setting is mandatory in my school district, so I've been required to develop it as a skill. W1D3 (Wednesday): woke up at 0430 read a few pages of Arete, as well as a few pages of The Spartan Way by Joe De Sena meditated for 15 minutes listened to an episode of Traver Boehm's Man Uncivilized podcast no workout because I had to run an errand and needed to meet with one of our administrators

That sounds delicious! My wife and I are both learning how creative we can be with pasta meals.

I'm really glad you're still here Sov. I realized after our companions announced their departure that I have been part of the Rebellion long enough to have seen many friends come and go, but these two did have a much bigger impact. I almost took leave myself afterwards. But it is an honor to continue with great Rebels like yourself. Your challenge looks amazing. Let me know if I can help in any way.

Thank you @Sovalis. I'll have a tall glass of Mokyshan red ale, if you have some, barkeep.

W1D3 (Tuesday): woke up at 0430 read a few pages of Arete, as well as a few pages of The Open-Air Life by Linda Akeson McGurk meditated for 15 minutes listened to an episode of The Emerald about sound no running, but I brisk walked around campus during my break

W1D2 (Monday): • woke up at 0430 • read a few pages of Arete, as well as a few pages of The Open-Air Life by Linda Akeson McGurk, which is about the Nordic art of frilutsliv. • meditated for 15 minutes • completed a Halo themed workout using resistance bands: Workout (15 minutes): Round 1: Covenant Convergence (Strength focus) Plasma Rifle Press (Heavy band): Seated or standing, band anchored behind back, chest press motion. 8-12 reps. Needler Flyes (Heavy band): Lying on back, arms in T, band held between hands, raise arms up and together. 8-12 reps. Prophet's Bane Dips (Chair): Tricep dips using chair, light band as assistance if needed. 8-12 reps. Round 2: Flood Outbreak (Hypertrophy focus) Spartan Shotgun Curls (Light band): Bicep curls with light band, hammer curls with light band. 15-20 reps each. Mongoose Maneuvers (Light band): Lateral raises with light band, front raises with light band. 15-20 reps each. Grunt Grunt-Outs (Light band): Tricep extensions with light band, overhead tricep press with light band. 15-20 reps each. Round 3: Master Chief Challenge (AMRAP): Forerunner Fortification (Heavy band): Alternating overhead press and squat with heavy band. AMRAP (As Many Reps As Possible) in 30 seconds. Warthog Wheelie (Light band): Pikes with light band, alternating leg raises with light band. AMRAP in 30 seconds. • wrote in my journal using suggested prompts from the Uncivilized Nation.

After careful deliberation, I've decided to shift gears and create a challenge theme inspired by Halo, since the new season of the TV series is out now. My goals will remain the same as last challenge, with a few Spartan-specific references threaded throughout. As many of you know, Spartans must possess superhuman strength and speed. They must also be intelligent, calm and collected when necessary but fierce when needed, and intuitive under pressure. My goals for this challenge fit into 5 categories: STRENGTH, SPEED, MEDITATION, JOURNALING, and READING/LEARNING. STRENGTH GOAL: I will increase my strength by 10% in 7 different kettlebell exercises (swings, goblet squats, kb push-ups, racked squats, deadlifts, rows, snatches, and overhead press) by training four times a week for 12 weeks with a 35 lb (16 kg) kettlebell. I will measure my strength by the number of repetitions I can perform with good form for each exercise and record my progress in a journal or an app and follow up with weekly strength tests. I will follow a periodized workout routine that also includes both kettlebell and other weight training, along with warm-up, cool-down, and recovery sessions. I will also eat a balanced diet, drink enough water, and get enough sleep to support my training. Achieving this goal will improve my overall health, performance, and physique. SPEED GOAL: I will run 5k in less than 30 minutes by following an 8 week training plan that includes interval training, tempo runs, long runs, and recovery runs. I will measure my progress my timing my 5k runs and tracking my pace and distance with the Nike Run Club app. I will also do some cross-training and strength training (see above) to prevent injuries and improve my overall fitness. Achieving this goal will challenge me and boost my confidence, as well as help me prepare for longer races and improve my health and well-being. MEDITATION GOAL: I will meditate for 20 minutes every day using a guided meditation app. I will track my meditation sessions and duration on the app and on a calendar. I will start January 1st by adding 5 minutes to my current 10 minute meditation practice every week until I reach 20 minutes. I want to meditate more because it helps me reduce stress, improve focus, and feel happier. I will achieve my goal of meditating for 20 minutes daily by the end of next month. JOURNALING GOAL: I will write in my journal every day for at least 10 minutes, using prompts or free writing to express my thoughts and feelings. I will track my journaling habit on a calendar or an app and aim for a 100% completion rate each month. I will schedule a time for journaling that works for me and make it a priority in my daily routine. I will also prepare a comfortable and quiet space for journaling and have a notebook and pen ready. I will write in my journal to improve my mental health, creativity, and self-awareness. I will also use journaling as a way to reflect on my goals and progress and celebrate my achievements. I will write in my journal every day for the next six months starting January 1st and then evaluate the benefits and challenges of my journaling habit. READING/LEARNING GOAL: I want to read at least one book per month and learn one new skill or topic every week. I will track my reading time and progress using a reading app. I will also document what I learned each week in my journal. I will set aside 20 minutes every day to read a book of my choice (list to be shared later). I will also dedicate at least one our every week to learn something new, such as a language, a hobby, or a subject. Reading and learning will help me improve my vocabulary, knowledge, creativity, and curiosity. They will also enrich my personal and professional life. I will start this goal January 1st and review it every month to see if I need to adjust it. Accomplishing this goal will make me a more well-read and well-rounded person.

Losing you and @Tanktimus the Encourager on the forums... dammit... But I honor both of your decisions to move forward with your lives. Thank you for all the love and inspiration, but most of all thank you for your devotion to seeing other nerds redefine their boundaries and fall in love with health and fitness again. I will miss you both, but I am also proud of you both for seeing this as an opportunity, as the next chapter in your adventure, and for keeping your heads held high. You continue to inspire us.

I will miss you here, my friend. But I'm glad we've connected elsewhere. Stay in touch, brother.

Glad I finally found this gathering. I miss talking with my guild about our adventures. Yesterday was an unseasonably warm day, so I took my son to a state park that I hadn't been to yet, Chief Logan State Park in Logan, WV. We hiked a moderate trail called "Cliffside Trail." We saw deer on the trail and more than a few species of birds. The real adventure happened, though, when a great murder of crows soared above us and were gathering in a cove of trees on the other mountain across from us. We were amazed by the caws and calls of at least a thousand crows. I had never seen so many gathered together like that, and my son had never witnessed a murder at all. I was glad to see that the trail remained on the mountain opposite the crows, both because I didn't want to disturb them and also because my son seemed a little freaked out, in spite of how cool he thought it was. Any other stories to share of recent hikes or adventures?

These were harder than I expected. Had to do 2 sets of 20.

One of my friends made a similar joke when I turned 42. He said, "I guess now you have the answer to life, the universe, and everything."

Sorry I haven't been posting much. Life has been busy, between teaching and my son's basketball games. I've also been active on the Uncivilized Nation forums. But I can give a quick update on my goals: workouts have been consistent; I started following the Push, Pull, Legs (PPL) system. It's been more like PLP for me, but you get the idea: chest, shoulders, and triceps on Mondays, legs on Wednesdays, and lats, middle back, rear delts, and biceps on Fridays. meditation kind of dropped off, but I got back to it this morning and was able to meditate for 20 minutes running has been... rare; I have managed to squeeze in a few sprint workouts, including one I called Sprints, Swings, and Snatches. learning new things every day, especially as I stay active in the Nation and speak with several of the group leaders I have an idea for what I want to do for my next challenge. My goals will likely remain similar, but I'll drop a clue for the theme:

Interesting...

W3D2 (Tuesday): read Meditations for 10 minutes and Arete for 10 minutes sat in quiet contemplation for 15 minutes completed a leg workout using two 35 pound kettlebells, two 35 pound dumbbells, and a barbell (135 pounds); 90 seconds rest between each set: kettlebell goblet squat 4 x 8 double kettlebell lunges 3 x 6 (per leg) dumbbell Romanian deadlifts 4 x 10 double kettlebell step-ups 4 x 12 kettlebell sumo deadlifts 3 x 12 barbell calf raises 15, 12, 10 double kettlebell swings 3 x 15 wrote for 20 minutes in my journal using prompts inspired by Stoicism generated by AI. So this video isn't Stoic related, but while listening to Andrew Huberman's interview with David Goggins, Dr. Huberman mentioned something that really lit me up. I did some research, and it is legit and really freaking cool. Watch this, please, and I encourage you to look more deeply into this topic. Short version: you literally have willpower in your brain in the form of the anterior mid-cingulate cortex:

Sorry for the lack of updates. Rather than post one for each individual day, I'll just do a bulk update: still reading Meditations and Arete in the morning I meditated this weekend but did not use Traver's program; instead, I sat for 15 minutes Saturday morning and 15 minutes Sunday; I did not meditate yesterday (Monday) full transparency, I have not been running much because of the cold weather; I did run 4 miles Saturday with my buddy Rick on a route that climbs a hill, with 456 ft elevation gain in less than a mile; I have also been consistent with strength training. journaling has also been consistent, other than Saturday. as a member of my city's youth basketball league, I worked the tournament games Sunday, operating the scoreboard for three of the games; I also assistant coached my son's game (we were unfortunately eliminated in the first round) also helped my son-in-law fix some electrical issues with our bathroom light

Excellent! And you're welcome. I have added a couple of activities to my daily challenge. As part of the Uncivilized Nation initiation, we were challenged to do 33 push-ups a day and take a cold shower for at least 30 seconds for 30 days. I'm still terrible at push-ups, so I've been doing them in sets of 11. The cold showers have been more difficult because it's been rather cold lately (not as cold as some other part of the U.S., but cold enough to make a cold shower suck more).

I'm glad to hear this. I share quotes and videos both for the purpose of making my challenge look cool and to hopefully motivate and inspire anyone who reads my posts. I'm glad these connected. Update: W2D4 read Meditations my Marcus Aurelius for 10 minutes and Arete by Brian Johnson for 10 minutes; also still listening to Do Hard Things learning more about the science behind mindset and how both athletes and monks use mindfulness to overcome obstacles meditated for 20 minutes (2 x 10), focusing on the basics, using Traver Boehm's meditation course no workout today because I had a job interview for a middle school assistant principal position during the time that I would normally go to the gym; I think next week I will "grease the groove" or use Fit Tap every hour on days that I am unable to get to the gym or do an official workout. wrote in my journal for a little over 10 minutes based on some Stoicism inspired prompts generated by AI. W2D5 read Meditations my Marcus Aurelius for 10 minutes and Arete by Brian Johnson for 10 minutes; also still listening to Do Hard Things learned a little about the mindset of ultramarathon runners and how mindset helps them get over the "wall" or through the "pain cave." meditated for 20 minutes (2 x 10), focusing on letting go, using Traver Boehm's meditation course no workout today because I had another job interview for a high school assistant principal position during the time that I would normally go to the gym; see above for a plan to get more physical activity done on days when I cannot get an official workout wrote in my journal for a little over 10 minutes based on some Stoicism inspired prompts generated by AI. This video isn't exclusively Stoic or Roman, but it is informative (not to mention relevant and entertaining):

W2D3 read Meditations my Marcus Aurelius for 10 minutes and Arete by Brian Johnson for 10 minutes; also still listening to Do Hard Things learned more about the science behind our internal navigation and processing of mental challenges and how that defines true toughness, as well as how meditation and mindfulness can help strengthen this meditated for 18 minutes (2 x 9), focusing on "the negotiability of reality," using Traver Boehm's meditation course another double kettlebell workout today: Circuit 1: completed each exercise for 1 minute with minimal rest between exercises double press gorilla rows thrusters halos double high pulls Circuit 2: 5 sets of each with 1 minute rest between sets push press x 5 bent over rows x 10 wrote in my journal for a little over 10 minutes based on some Stoicism inspired prompts generated by AI.

W2D2 read Meditations my Marcus Aurelius for 10 minutes and Arete by Brian Johnson for 10 minutes; also still listening to Do Hard Things learned about research conducted that shows that most people are uncomfortable being alone with their own thoughts; in the research, a much higher percentage of men that women were the most affected by this. meditated for 15 minutes, focusing on sitting still and following my breath, using Traver Boehm's meditation course I was going to run today, but there it was pouring rain off and on, and there was a wind advisory in affect; I almost ignored it and ran anyway until I saw debris, trash cans, and limbs being blown around. I did find time to walk during a lull in the rainfall. wrote in my journal for a little over 10 minutes based on some Stoicism inspired prompts generated by AI.