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Greetings In this challenge I will be keeping it pretty simple Running/exercising: follow the training program I worked out in April up to the date of my 10k race, then come up with a new one. Eating: sensible eating at the start of May. Its my birthday soonish and I'll just eat whatever then and afterwards I'll go full paleo, no exception, no excuses, just lose some weight, fatso. Meditation: not really. I have a couple of weeks left on my subscription to the app. I'll be listening to the remaining courses but not planning to make meditation a big part of my life, just probably trying to explore the implications a bit more in my day-to-day. Or something. Dancing: starting out fairly easy: I'll practice some dance for 5 minutes a day - probably the running man just to get used to the leg coordination (I think that's what is going on in this picture 👆 right.... Right?) After the race I will go much harder, aiming to get passably OK at one thing (I am thinking the piu-piu dance) Not kelladactyl level good or anything but not actually shamefully shit. I'll settle for that. I feel good about this goal. I don't know how it'll end up but it'll be fun to try and I am going to throw myself into it. Ad Victoriam!

The Forced Evolutionary Virus is used by The Master (in the form of vats of green goo) to turn humans into super mutants. The results are significant increases in muscle mass, but usually accompanied by decline in cognitive ability. And sterility. This is a good thing. I overthink things instead of just lifting heavy, so I'm just following a program without analyzing all the variables. I'm married, so I don't have sex anyway. And drinking my Greens will be my own form of gross daily exposure to FEV. HRV, BP, and Weight will be monitored of course because we're scientists, not animals. I've been swamped, and lazy at the same time. I have no idea what's going on. But I put a plan together, and hopefully I can stick to it. I either do it or I don't. There's a BJJ competition coming up and I might take a crack at it if my elbow feels good. Otherwise I'll wait for the next one. But right now I want to complete all of the Total Tension Kettlebell Complex sessions, and supplement with Hip Thrusts and Pull-ups. I feel I tolerate volume like a wuss. (I'm putting Hypertrophy and Work Capacity training under END.) 03 JAN Hip Thrust 6/3 (130kg); 2 Pull-ups every 30s/10 04 JAN TTC Squat; SL Hip Thrusts 8/3 05 JAN Feet Elevated Bridge 20/3; 06 JAN Hip Thrust 7/3; 3 Pull-ups every 30s/5, 2 Pull-ups every 30s/5 07 JAN TTC Press; SL Hip Thrust 8/3 08 JAN 09 JAN TTC Squat; Feet-elevated Bridge 20/3 10 JAN 11 JAN Hip Thrust 7/3; 3 Pull-ups every 30s/5, 2 Pull-ups every 30s/5 TOTAL TENSION COMPLEX Squat 6 Press 5 Squat 6 HIP THRUST Feet-elevated Bridge 20/3 Hip Thrust 8/3 SL Hip Thrust 8/4 Feet-elevated Bridge 20/3 Hip Thrust 8/3 SL Hip Thrust 10/3 Feet-elevated Bridge 20/2 Hip Thrust 9/3 SL Hip Thrust 10/3 Feet-elevated Bridge 20/3 PULL-UPS 3 Pull-ups every 30s/10 3 Pull-up every 30s/10 4 Pull-ups every 30s/5, 3 Pull-ups every 30s/5 4 Pull-ups every 30s/5, 3 Pull-ups every 30s/5 This period's habits will also be to track HRV and BP, and drink my greens. Trying to get YUGE. And Green.

New challenge. Starting Early. 1. Part-time Wasteland Walker Limiting my Fallout time. Fallout ends at noon. Even on weekends. Can't be babysitting settlements all day. 2. Quest Log part 2 Now that the whiteboard has been established, I'm incorporating Sunday chores in there, to include assignment list, meal prepping, training updates, and FB scheduled posts. 3. Atos I pretty much put the minimum in the Program Minimum (Simple & Sinister). Now I'll add another day, following Atos kettlebell complex from Hector's Kettlebell Workout Snacks. It's a total of 12 sessions for 4 weeks, and I'm giving myself a week of a buffer zone. Onward...

Late to the party. So I disappeared for a little over a month. I fell into a Fallout black hole and I have no plans to get out of it. I'm thinking for the next 3 weeks I will work around this and integrate my life into this, rather than the other way around. At least for now. 1. Quest Log When I start the game, it's all over. I have no concept of time. The goal will be to make a list and rough schedule of things that need to be done that day (setting alarms on the phone) BEFORE starting to play. 2. Simple & Sinister The busy person's workout. And since I'm busy being a Commonwealth Minuteman, I'm going back to this program, attempting a minimum of 2 days a week. 3. Nourishment I'm forgetting to eat. This is not good for my plans to get yuge. The goal is to hit 2'500 calories a day. Hopefully this is enough to get me started in balancing my life. War never changes...

Atom Bombs Baby!! Anybody who as ever played the Fallout games will know that the Atomic bombs fell on 23rd October 2077, so in homage to an excellent franchise I will be dedicating this challenge to surviving the Wasteland. Also with all the current craziness going on around the world I realised how unprepared I am even in a mild event i.e. snowed in or a long term power cut or if me and The Cat have to high tail it out of Dodge in the event of a fire etc. I start my new teaching role on the 23rd Oct so I don’t know if that is a good or a bad omen. Max 100 Points = 80 or less £30 donation to PETA; 81 points or more money goes in the rifle/bow fund. Str + 1 (6/15 Points) – A strong frame allows me to carry more salvage from the Wasteland Complete fifteen workouts over the challenge including warm up & cool down I have recently reset to help built up fundamental strength and flexibility so I am doing NF bodyweight level one A&B plus a homebrew dumbbell workout on day three. Dex + 1 (6/15 Points) – You cannot fast travel when enemies are nearby Complete fifteen treadmill runs (12 to 14 mins) and two park runs Cardio is incredibly important in the wasteland so ramping up the runs and going to stop being lazy and get to the park run on Saturday morning. Con + 1 (5/10 Points) – Should my pee glow green! Eat 80% healthy and log all food/water intake on my ‘Pipboy (MFP)’ Cook most meals (80%) and meal prep for my Wasteland adventures; bonus if I can come up with any Fallout inspired recipes. Also keep hydrated my entire fluid intake at the moment is black coffee. Int + 1 (10/10 Points) – ‘I is Scientistic’ Continue reading up on topics I will be teaching; minimum two books on ‘Science’ Science is important in the Wasteland so I need to refresh my ‘Science’ brain especially pharmacology and human physiology. Obviously this will help me spot ghouls and mutants. Wis + 1 (2.5/10 Points) – Write the ‘Wasteland Survival Guide’ Journal every day and continue to post in the NF forum Journaling my thoughts and also gaining wisdom from my fellow Wastelander’s will give me a better chance of avoiding the pit falls of the Wasteland. Cha + 1 (5/10 Points) – Find other survivors Don’t hide in my Wasteland shack, make sure I meet up with fellow Wastelander’s Phone one family member and leave the house once week to ‘see’ people. It’s easier to survive in the Wasteland with help. Wasteland Ranger Skills (5/10 Points) Must accomplish four of the following within the challenge (Only counts each activity Twice) Shooting – Hiking – Climbing – Bushcraft – Cooking (NEW Recipe) - Activity i.e. Travel Wasteland Ranger Prepping (6/10 Points) Stash 72 hours of dried/tinned food (2 people) that can be cooked on my camping gear Stash 72 hours of bottled water (2 people) Start building ‘bug out bag’ so in an event of fire; flood etc. I at least have some basics Check smoke alarms and install a fire extinguisher in the kitchen Build shelves under the stairs to start stocking up a war cupboard just like Grandma

I usually wander around with other guilds from time to time, but we all know where I truly belong... Lately I've been wondering. I'm not much for survivalism and the zombie apocalypse preppers, but I did start thinking about if society were to collapse, where would I fit in? What am I useful for? I couldn't find a good answer. So I decided to start building myself up into what would be a useful, antifragile character in the future. I wrote down what will be a constantly-evolving character spreadsheet that I will be working on for the next 5 or so years. Since I have 4 more days before the challenge starts, I'm looking for suggestions for skill progressions that I could plug into my stats, before I start setting-up my missions. All input is welcome. ---------------------------------------------------------------------------------------------------------------------------------------------------------------- PIP ATTRIBUTE: GymnasticBodies. The goal is to hit up Front Lever, Rope Climb, Handstand, and Shoulder Roll at least twice a week. Ideally I'll finish F1 this month, but there's no rush. Front Lever Rope Climb Free Handstand Shoulder Roll SKILL: I just got called on again to assist at the kids class once a week, so I'll have to brush up on some techniques. Goal is to watch our coach's DVD series, 1 a week, and to take notes. Week 1: Week 2: Week 3: Week 4: PERK: My time management is garbage. I signed up for Mind Tools and have a 12-unit Time Management Learning Plan. 1. Managing Interruptions 2. Activity Logs 3. To-Do-Lists 4. Prioritization 5. The Action Priority Matrix 6. Eisenhower's Urgent/Important Principle 7. The Pickle Jar Theory 8. Effective Scheduling 9. Personal Goal Setting 10. Golden Rules of Goal Setting 11. Treasure Mapping 12. Overcoming Procrastination SIDE QUEST is to actively put up content for the Facebook Page. 8-12 links with commentary and 1 blog post this challenge period.

I Don't Want to Set the World on Fire The Wasteland is a harsh place to travel through. Even the water can kill you if you don't watch your Rads. I just have to watch my step for traps and mines, carry a lot of stimpacks, be quick with my guns, and take care of my companion. I'm not on this journey alone. My biggest enemies are going to be Raiders (depression), Bloodbugs (time wasting), Ghouls (hormonal emotions), Super Mutants (eating disorder), and Deathclaws (suicidal thoughts). I don't want to put any workout goals on this challenge because I'm still pregnant, and expecting the baby any day now. So this challenge will be mainly battling my mental issues, creating good habits that fit my New Year's goals, and doing everything I can to get better. Goal #1: Read and study the "Wasteland Survival Guide" (the Bible) everyday. (Wis. + 2) A+. Read everyday with my companion B. Only read every other day C. Read fewer than 3 days in one week Goal #2: Drink purified water throughout the day. This will keep dehydration at from getting to me, which will keep me from drinking dirty water, or Nuka Cola. (Con. +2) A+. Drink 6-7 glasses a day B. Drink 4 glasses a day C. Drink less than 4 glasses Goal #3: Keep a illustrated as well as written account of what is going on in my head. This is part of my therapy to keep sane in this crazy world. (Cha. +3) A+. Spend 30 minutes everyday drawing and writing B. Spend less than 20 minutes drawing and writing C. Skip one day in the whole week (Optional) Goal #4: Keep physically active to gain an advantage against the Wasteland's horrors. If I am out of shape, I can't help out my companion much less myself. (Str. +2, Dex. +1, Sta. +2) A+. Walk and/or strength train everyday B. Workout 3 days in one week C. No workout all week Life Goal is to get through my labor without getting a epidural, and to not stress myself out with my mother in law coming by to visit. My Mission, to lose 50 pounds in a year. Hoping I will be able to update my challenge everyday. After all, the inhabitants of the Wasteland love to hear good news on the radio.

In this Fallout themed challenge, the Wasteland Scavenger (that's me) must scour the wasteland for supplies, and be ready for danger at any moment. Though danger seems to have a (rather convenient) habit lately of regularly stopping by every Sunday. The simple version: Repair weapon condition by completing workoutsRegenerate action points by eating proteinCollect water by drinking zero/low calorie beveragesScavenge ammo by doing choresSneak up on enemies by holding planksDefeat the weekly boss and live to scavenge another dayThe complex version [edited Jan 09]:

We are entering the “wasteland†portion of winter here. Smog is here. This means restricted and often NO outdoor time. The Fallout Shelter theme seemed to fit the circumstances. I am prepping myself for optimal vault dwelling with voyages to the wasteland when able. The Main Mission: Stay alive in the vault, perhaps even thrive. This requires daily management and tracking of power, food, and water. I’m going to try and take weekends off, so goals for food and water are based on 5 days of tracking. The intent is for weekend meals/water to stay in line with my overall goals, but without mandatory tracking. If things get out of hand and I start chasing my fork, I will institute full time mandatory tracking ((shivers)). Tracking graphic (%): The goal: collect 100 POWER per week (3 workouts)collect 100 FOOD per week (12 high-protein real-food meals)collect 100 WATER per week (10 water bottles)progress report daily, M-Fperformance summary weekly on Monday morning. The Side Project: Happy dwellers make for a happy vault. A happy vault makes for happy dwellers. The vault has been a bit neglected since I discovered this lovely internet community and a new healthier lifestyle. It’s time to get things in order and create some new healthy habits and routines to go along. The goal: level up your S.P.E.C.I.A.L. stats. remember this is the side objective, do not lose sight of the REAL mission aboveprogress report weekly S. Strength: level up at 3 - earned with workouts (yeah, I’m double dipping) P. Perception: level up at 8 - earned with 15 minutes of focused room cleaning (pick one room per week) or decluttering E. Endurance: level up at 10 - earned with domestic treadmill (repeating weekly chores), laundry, walking the dog C. Charisma: level up at 5 - earned with guitar practice, family fun/gaming, date with the husband I. Intelligence: level up at 5 - earned with 30+ minutes reading, me time A. Agility: level up at 2 - earned with yoga, flexibility / mobility / squat, hand balancing L. Luck: level up at 2+ - earned with clean air walk, clean air ruck Tracking Graphic (weekly): I am REALLY pleased with the setup of this mission, and even if I decide on a different theme for future challenges, I’m hoping I can stay motivated to continue to level up my S.P.E.C.I.A.L. stats. Really, it balances the necessaries with the “want to’s†very well for me. Focus on basic workout routine, food, water, and points-based extra credit for all the other things I want to get done. I do need to set up a reward system. Rewards: TBD.

What? Another turncloak assassin? Autumn is my favorite time of year, and I'm always looking for excuses to head outdoors for hiking, exploration, and other fun stuff. Plus, all of the parkour people seem to be here these days, so I'm going to Ranger it up for this challenge. A little about me: For each area, the goal is to reach 100 points over the course of the challenge. I'm expecting to do my usual parkour classes and climbing sessions during the challenge. But, I don't specifically get any points for any of them. Goal 1: Explore the area around the vault -hike on a trail that I've never done before (+20) (I love hiking, but I tend to go back to old favorites rather than try new things) -go climbing outdoors (+20) -attend an outdoor parkour meet up (+20) -go on parkour jogs of 2+ miles (+5 pts/jog) -go on a 2+ mile nature walk (+2 pts/walk) -go camping (+20) -go canoeing and fishing (+20) -collect new videos of doing parkour outdoors. (+5 pts/video) -do misc. outdoorsy stuff that seems to fit here (+? pts.) (new) -learn about the flora and fauna native to Shenandoah. Be respectful of the wildlife while camping. Try to identify plants and such while hiking (+5 pts) -learn to identify the local snakes, and learn about their behaviors (+5 pts) -learn about the native wildlife in Shenandoah 2. Avoid Rad Poisoning -only 1 alcoholic drink/week (mmm.. football booze) during the challenge (+5 pts/week with 0 or 1 drinks) -no soda at all (+5 pts/week) -try new recipes (+10 pts/recipe) (mmmm.. iguana on a stick) -do batch cooked meals in the crock pot (+5 pts/meal) -5 times/week, eat a serving of veggies first for evening snack (+5 pts/week) 3. Level up my game -be able to do Kong vaults with no hesitation (+20 pts) -learn a new yoga pose from the yogajournal.com Advanced Challenge poses (+20 pts) -30+ second rail balance or completely walk across the rails at the parkour school (maybe 25 feet long with turns). (+20 pts) -successfully land a lache that is far enough that I couldn't just reach and grab the next bar (+20 pts). -Climb a new route that is at least a 5.10+ (+20 pts) -Do something that absolutely terrifies me (probably from the parkour obstacle class). (+20 pts) -Weapon practice (+1 pts for each 15 minutes) -Progress through Age of Pandora. (+2 pts for every chapter finished) 4. Study the Big Book of Science: -swift or Xcode tutorials (+10 pts per non-trivial tutorial) -work through swift manual (+1 pt/10 pages) -complete non-trivial project Euler programs (+5 pts/program) (new) +1 point for project Euler program, but coding must be in Swift -resume Duolingo practice (+ 1 pts for every 50 XP on Duolingo). -make some sort of math education app for my kids to play with (+25 pts/finished app) -read (+5 pts/book) -do science experiments with the kids (+5 pts/experiment) 5. Keep the camp clean and comfortable: -Keep the house close enough to guest-ready that I never have to decline my kids' request to have friends over. (+5/week) -learn a new piano song (+20) -paint Russian doll minions (+5 pts/doll) - morning adulting before play - after getting kids on the bus, must take care of adulting tasks before hopping on the computer or relaxing (+5 pts/week) -uploading vacation photos and creating a vacation photo album for the kids (+10 pts). + ??? points for any other significant adulting, cleaning, or crafting related task. I'm sure things will come up during the course of the challenge, and I'll assign appropriate points to them.

Travel light, starting with your own body. Long-term Goal: lose 25 pounds by January 1, 2016 (195 -> 170) Pro tip # 1: Put down the doughnut, fatty! Eat at NF Diet Level 8 for 14/14 meals per week. 12-14 meals = A 10-11 meals = B 8-9 meals = C < 8 meals = F Pro tip # 2: Grab some shuteye! Sleep (or attempt sleep) no less than 7.5 hours each night. 7 nights = A 6 nights = B 5 nights = C < 5 nights = F Pro tip # 3: Get some exercise! Attend CrossFit workout minimum of three times each week.* Yes = A No = F *I will be out of town part of one week. Two workout substitutions will be made. Pro tip # 4: Start off on the right foot! Spend 5 minutes in prayer/Bible reading to begin each day. 7 days = A 6 days = B 5 Days = C < 5 days = F BONUS: Strap on your running shoes! Two 30-minute jogs in a week will net you 2 bonus points! (ninja suit optional) Scoring Each category will be scored weekly and a grade assigned. Point values for each grade are as follows: A = 5 points B = 3 points C = 2 points F = 0 points Rewards Goal 1 (Eat) 30 points = +2 CON, +1 STA 24 - 29 points = +2 CON 18 - 23 points = +1 CON Goal 2 (Sleep) 30 points = +2 CON, +1 CHA 24 - 29 points = +1 CON, +1 CHA 18 - 23 points = +1 CON Goal 3 (Train) 30 points = +2 STR, +1 DEX 24 - 29 points = +1 STR, +1 DEX 18 -23 points = +1 STR Goal 4 (Pray) 30 points = +2 WIS, + 1 CHA 24 - 29 points = +2 WIS 18 -23 points = +1 WIS Overall 120+.....................New workout shirt

Hey assassin brothers and sisters! After a challenging challenge break I'm back to give it a go again! I spent my last challenge getting ready to "leave the Vault" but after the 6 weeks was up I never opened the door and left! So this is it....I'm heading out into the post apocalyptic wasteland and have to stay focused or I may not survive long! (I'll expand on these goals late but I want something up right now so I can hold myself accountable) Goal#1: I can go the distance! The one thing missing from every post apocalyptic/zombie/survival movie is...bicycles. And that's what I'm missing! My last bike was stolen and I haven't replaced it yet. Part one of this goal is to get a bike again. I am setting the due date at 1 week from my next paycheck, which should be in a day or two. Part two of this goal is to ride my bike to work for the rest of the challenge! Goal#2: Put some balance in your life. I want to work on my hand balancing skills. I need to work on my hand balancing at LEAST 5 times a week! 5-10 minutes a day, that is all. Can I do it !?!? Goal#3: wasteland warrior workout. It's a dangerous world out there and I need to keep my skills in tip too shape. I'm starting a bodyweight workout (TBD but involving the TMNT or batman workouts) 3 times a week! Life goal: Put some points into Barter. My character seems to be lacking in the barter skill on his character sheet. I'm going to fix that. I want to save money and still eat healthy! How will I do that you ask? -shop on a full stomach (or at least not hungry) -no fast food! -try to use all my produce before it goes bad -shop the deals! Using the weekly ads of local stores I will scout out the best prices and save the most caps! That's the quick run down. I'll add stat points, more specifics, and pictures soon haha

Ok everyone I’m back and I’m ready for another challenge! Taking a break and switching up the way I worked out was a definite success. I finished my PLP challenge right before my big event and can definitely say I feel stronger than ever. Rolling with the success of that workout I’m predicting good things for the next 6 weeks, and hoping for GREAT SUCCESS for all of us. Since the last challenge I started re-playing my absolute favorite game ever, Fallout 2! I love the whole fallout series and have always been obsessed with the post-apocalyptic settings. In all the fallout games there are huge underground Vaults built all over America. Every vault had a purpose, or was set up as an experiment on its inhabitants. After a nuclear war these vaults started to open all over the country. In southern California there is a vault just outside the radiation from a nuclear bomb that hit the military and naval bases in San Diego. That is my vault and its purpose was to create elite assassins; trained to perfection and skilled in every way and the perfect person to survive the wasteland. I’ve been living in a vault my whole life and I need to get ready to leave this place. My goals should get me prepared for this new life and keep my healthy and strong as I adventure outside the Vault. GOAL #1: Rations (+2 CON +2 WIS) Once I leave the Vault I will need to learn to hunt and forage for my meals. I need to know how to eat and how to cook if I want to survive. No more processed Vault-Tec rations for me! That means I will focus on eating a paleo diet this challenge and I will use my crock-pot to make a big meal at least once a week. GOAL #2: Conditioning (+3 STR +1 STA) To be prepared physically I’m going to continue my PLP program. My goal is to get to 100 pull-ups, push-ups, and lunges by the end of this challenge. I started at 60 this morning which gives me only one chance to mess up for a day. GOAL #3: Water-Chip (+3 CON) One thing I will miss outside of the vault is our working water-chip. Unlimited water and plenty of replacements in case our water-chip malfunctions. I might as well drink my fill while I’m still here. So I will drink at least a gallon of water daily. LIFE GOAL: Discipline (+3 CHA +1 WIS) I heard the recent commencement speech for the University of Texas at Austin when I was first thinking about doing this challenge and liked the very first lesson in there. Make your bed every day. I’m going to try to keep my room clean and organized but I know I won’t be perfect at that. But I will make my bed every day for the next six weeks.