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I'm joking about the Gun Katas, of course. Anybody engaging in any firearms training? It seems to be quintessentially a martial art, but many seem to forget about how much of an art it is. (I'm contemplating this for my next challenge, at I'd be able to rest my back a bit.)

Placeholder / Draft If Christian Bale and Sean Bean can use Gun Kata, then I can have a challenge using Keto Kata ... flying meat, destroying bread... who knows - but "it has been broughten!" GOALZZZZZZZZZZ: FAT LOSS (would like to lose it and never find it again) 1) 4 Weeks of Calorie Restricted KETO: shooting for <50g carbs per day, over 150g protein, and control fat to stay under total 1,750 cals (increasing if I find myself more active than normal - I exist primarily behind a desk or the wheel of a car 2) 3-4 strength workouts per week doing NF Academy - bodyweight level 3 workouts 3) Daily - Get at least 30 minutes walking (bonus points for exceeding 10,000 steps) LIFE GOAL: Get through 3 investment books (beneficial to both work and personal goals That's it - and whatever images / GIFs I can conjure that illustrate Keto Kata - the art of blocking carbs and getting a SICK body (pronounced "sih-eh-ick" I think) by shedding fat GOALS DONE - draft done - here we go

Hello and welcome back to another installment of Wolfie's Co-Op Adventures. If you missed the last one, well, that sucks for you. BUT, the good news is, is I still got signups going for this one and it's rumored to be as good if not better this time around! I'm adding in bad guys..PvP...and my challenge wouldn't be complete without some kickass writing involving gun fights, bravado and just plain badrangerassery stamped all over it! A little about me before we get into the nitty gritty. My name is Wild Wolf, but I prefer Wolf or Wolfie. I'm married to the love of my life and we have 3 little boys together, my oldest turning 6 today! Some have described me as the songbird of my generation...but that's neither here nor there. I love to laugh, live and have fun. Right now, I'm still nursing a shoulder injury but every day I strengthen it and slowly but surely I feel I'm getting to where I need to be. 2016 is my year of patience. With my shoulder, with my hair (cuz I'm growing it out #hairgame), with my job, with a new car...lots of things, really. I think the important thing, is that I recognize this is that year and I'm harnessing it instead of running from it. I'm also a people pleaser and last challenge...actually, my Deadpool challenge was where things changed for me. Mentally anyways. (Yeah, I went crazy, so sue me!) And I broke out of a funk within myself. I felt more comfortable here on NF then I ever have when I unleashed the vulgar swag of Wade Wilson, lol. Then, I stepped it up with my redeux challenge of The Division. That thing took an unexpected turn that I was not prepared for, but dammit if I didn't love the monster I'd created! The write-ups ending up being the smoothest, easiest writing I've done to date and I would love to continue this momentum. If you missed the epic finale, check it out on my previous challenge! This is where Wildlands comes in. It's another Tom Clancy game like The Division and I'm soooooooooo stoked for it (even though it'll prolly release around this time NEXT YEAR!) Here's the badass trailer for the game: Yeah, that trailer still turns me on.. The song is Friction by Imagine Dragons. I've been jamming to it a lot lately. Anyways, that it what this challenge will be based off of. I will be taking part of the role of Captain Wild Wolf and will be leading squadrons of Ghost (elite US Special Force team) against the Santa Blanca Mexican Drug Cartel. Along the way, I'll have to deal with the Unidad, a military force hired by the corrupted Bolivian government to protect it's dirty interest and also don't get along very well with the Cartel. I will also will be aided by the local Rebel's in my fight to disrupt the drug war going on. Bolivia, a few years from now: this beautiful South American country has become the largest cocaine producer in the world. The influential and vicious Santa Blanca drug cartel has turned the country into a narco-state, leading to lawlessness, fear, injustice, and violence. The cartel is on track to becoming a major underworld power and global threat. An all-out war is not the answer. A surgical, stealthy, lethal approach is the only way to stop the disease at its source. The Ghosts, an elite US Special Forces team, are sent behind enemy lines to wreak havoc, destabilize, and eventually break the alliance between the cartel and the corrupted government. Facing an almighty enemy in a massive and hostile environment, the Ghosts will need to make critical moral choices and engage in tough battles to complete their mission – their grittiest and most dangerous operation to date. Co-op is essential for survival, so here are the rules of the challenge: RULES & SIGN UP SHEET I will be giving out assignments 2x a week. Each faction will get their own assignment. This will be based off point total's with the completion of assignments adding points to that factions "point bucket". Whomever has the highest amount of points each week will essentially "win" that week, either by escaping with the drugs if you're the Cartel or thwarting the Cartel's plan and capturing them and the drugs if you're apart of Team Ghost Wolfpack...or something to that effect. What made the last challenge so fun for me is how organic things played out. I would like that trend to continue. *WARNING* If there is a tie, the teams will face off in a PvP WOD that will challenge everyone so we have a clear and determined winner. The assignments will range from daily WOD's to miles covered with a ruck to eating a clean meal that evening. Maybe even bring back 5 min cold showers, who knows how crazy things will get Teams will range from 3-6 depending on the match ups and the numbers, but they will work together to defeat their opponent using various battle techniques. As leader of the Ghost Wolfpack, I don't plan on taking it easy on you Drug Cartel pole smokers..and I expect the same in return! The MOST IMPORTANT RULE...HAVE FUN. PLEASE! For my sake and your own, lol. At the end of each week, I will take the weekend to work on the weekly write-up and post it (hopefully) before the weekend ends! Last challenge I didn't really have a challenge write-up. Besides my regular shoulder PT that I've been handling, I didn't really keep up with my goals. I stopped tracking The Perfect Agent as well. So, I want to be more organized going into this challenge and actually work on my goals. #1- Rucking I'm getting a rather sweet FDE color 5.11 Rush 24 bag in the mail very soon and this means it's time to get back into rucking! I also bought a nice yoga block for weight support and a swanky Texas flag patch to go my bag once I get it in. I would like to thank my lovely wife for getting me this. You're the best baby! I want to ruck at least 2x a week. I'll also be bringing my bag to work, weight and all, and start using that on my daily walks around the building. #2- Foraging Get back on this kick and find some stuff to forage. I started out good with this but then dropped the ball. I only managed to get out to the trails once I think during the last challenge and I want to change that. This is an essential survival skill IMO and I want to really work on setting up proper knowledge of plants and fruit that's good to forage. Study up on foraging 2x a week. Hit the trails 1x a week. #3- Agressive Shoulder Rehab Of all things...I hurt my shoulder playing Quidditch lol. I have a type 2 AC joint separation that's been bothering me for a couple months now. I have full ROM and really good mobility but it still hurts from time to time. It's nothing that requires surgery but I'm at the stage where the muscles around my shoulder need to be strengthened so that's what I'm doing. Spend 15 min on shoulder rehab and work Unbreakable Shoulders from GMB into your routine 2x a week. #4- Co-Op Beauty I seem to have started a wonderful trend with the co-op challenges going on this time around. I love it!! I want to be involved! So the goal is to keep up with everyone else's challenges as well as my own. Other News: My oldest turns 6 yrs old today!!! Damn they grow up way too fast My 6 yr anniversary is coming up May 14th and I'm getting some help from @T2sarahconnor to make that day one to remember! We're also going out to this restaurant called LAW. Yum, can't wait for that fine Texas cuisine! And, I found out Blink 182 will be here at the end of July, so I'm getting her tickets cuz that's her favorite band! WOOT WOOT! #EarningBrowniePoints Our lease is up at the beginning of July so we'll be doing some apartment/house shopping this month *BONUS GOAL* We have two gun ranges close to us and I want to visit each one at least once this challenge. Both are gun clubs as well, so depending on which one we like better, Heather and I can become members! I want to shoot an M1A if available and then mess around with any AR/AK platform they got. The Colt 6920 AR is another semi-auto rifle platform I'm looking to buy. And that pretty much sums things up, so let's get this party started! SIGNUP SHEET Wolf

Besides chin-ups, does anyone have a good bodyweight exercise for working the biceps?

Anyone else go for some innocent clothes shopping and find yourself in a clothing war? I find that most/all women's shirt sleeves are way too tight. They fit everywhere else, but they just can't contain my guns! I'm not saying I'm super crazy swole or anything, but I would like some work shirts that don't look like the the sleeves are about to explode off. I know guys have this problem, but seriously, do clothing manufactures expect all women to be afraid of getting any muscle (or fat, for that matter) on their arms?

It's been crazy here since it happened. I knew they would come eventually, but I still wasn't fully prepared. My family are spread across the country - they know the procedures, what to do, how to survive. They're waiting for me, and I have to get there. But they are everywhere... Goals: LIFT! You're at a dead end. Zombies are closing in from every side. Your only way out is over the fence behind you, can you make it? 3x chin-ups by the end of the challenge. Still can't manage pullups, but can do 1x almost-chin on a good day, so I'll start there instead of with the unreasonable goal of pullups. Progression! +2 STR MOVE! You're moving down a hallway littered with debris. You can hear the zombies throughout the building, but they can't hear you. Will you get out without making a noise? Still working on coordination and balance, kickboxing has improved it enough that they offered me the upgrade to leadership, which brings access to "flow" classes (stringing loads of movements together in a damned sexy way, requiring coordination, balance and skill.) They only have them twice a month, so I'll aim for two but don't know if it's easily feasible, so: Take at least one flow class. +2 DEX RIDE! Your family lives 200 miles across the country. The roadways all look like the M25 at rush hour, you couldn't get a car through if you tried - the bike is your only available option for now. Can you get there? London to Brighton bike ride is on the 16th June, and I've met my fundraising target, which means I have to suit up. My goal? Complete L2B in full zombie attire. +2 STA - Completed 16/06/2013 EAT! You're running as hard as you can. A pack of slavering zombies is hot on your heels. You're starving and your legs are on fire, you just don't have the energy. Will you make it? I've not been eating enough, easily 1000 calories under maintenance on most days and that doesn't include exercise. Now trying to eat minimum 2000 net calories a day as per MyFitnessPal - no cake/chocolate/crisps to bump the numbers. +3 CON STRETCH! You've been camped out for days, planning your next move. A crash and a groan to the north indicates the imminent arrival of zombies. You run, but your muscles seize and cramp. How far will you get? Every Monday I struggle with the first 20mins of my commute. My legs/hips are tight and miserable, because I don't do much over the weekend. I'm aiming to stretch 20mins per day on weekends to prevent these Monday cycling blues. +1 WIS WARPAINT! Killing zombies and looking good doing it? This is my goal. Do the makeup thing. There's a payday just gone, and a payday smack in the middle of this challenge. There's no real excuse. +3 CHA - Am a pretty princess 03/07/2013 Bonus goals: SHOOT! Zombies surround you, there's one way out: straight through the middle. Take out as many as you can and run! But how good is your aim? Take a shooting class. No real excuses, as the shop my dad runs does lessons out the back. I've wanted to do this forever, but keep putting it off. Maybe I'll be more accountable this time. +1 DEX SAVE! Money is useless now, but it would've bought the provisions you needed before. Why didn't you try harder? £1,500 £1,000 in a savings account by the end of the challenge. There's £1,300 in there now, but that will probably decrease a little as the month happens, then jump again as paydays happen. Edit: It just dawned on me how unrealistic it is to say £1,500 when my partners birthday is at the beginning of July and I love spending money on him, so I've dropped target a little +1 WIS Current stats: Weight: 147lbBust: 33"Waist: 26"Hips: 35"Thigh: 21.5" Deadlift: 70kgBench: 45kgOverhead press: 32.5kgChin-up: 1x 3/4ish Week #1 will already be a bit of a write-off, as my exams are Wednesday, Thursday and Friday, making the weekend a two-day bender, but I'm going to do my best to do the eating thing from the start. Fingers crossed.