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June Challenge : Team Cap needs reinforcement A Civil War has turned everything upside down. It is a time full of upheavals and changes. The heroes of our world have left their old paths to remain the protectors we need.... My personal life is also on the edge of changing. This change has been looming for several months now, but has been sped up by recent events. Long story short, I decided to go back to college to get the qualifications I need to work in a job I like instead of doing things that stress me out and don't interest me. The idea has been in my head for about a year now and I decided a couple of months ago to apply for fall semester. Which also means moving to another town, finding a place to live there and a job. Since my parents decided to seperate last month and sell the house, that means I also have to take the stuff I've stored there over the years back, which means a lot of sorting out and giving up stuff, too. It also means, I don't know exactly when I'll have to move, which means my quest need to be movable as well (which is the main reason, that I won't continue with my ring training). QUEST 1 - Strength Kettlebell+Bodyweight workouts, this month I'll be doing Density training. Three times a week or every second day would be great. QUEST 2 - Kettlebells Still on my Swings goal, soon will be half time! QUEST 3 - Muscular Endurance Various Kettlebell+Bodyweight workouts, usually for time. QUEST 4 - Nutrition No sweets, no snacks, no seconds, occasionally IF. QUEST 5 - Life Change This entails: sending out applications for school, looking for/securing a place to live, and a job as well als preparing to move.

Challenge #12 SHIELD Agent Waldgeist in Hydra Prison I Infiltration This is part two of a three challenge cycle with ring training at the core, surrounded by kettlebell work and nutrition habits. Part one is here. OVERALL GOAL: to transform my body into a solid foundation for the life I choose. More precisely: 1) get a flat enough stomach so that I can workout shirtless without feeling embarassed and at the same time reducing the health risks associated with belly fat, 2) be able to move myself around in space as I need/want to Quest 1 - Survive the artistic compound of the Hydra prison [GMB Rings 1 : Phase A2] Easy enough, workout three times per week. This will continue to be my main workout, but obviously improving my muscle-to-fat-ratio with the other quests is gonna be immensely helpful with leveling up on this quest series. Quest 2 - Don't forget your SHIELD training [S&S V of XII] This has been good in April, hopefully I can keep the momentum. 100 Swings and 10 TGUs per day. Hopefully gonna progress to doing one-hand 24kg swings regularly and maybe start 32kg two-hand swings (might get a 32kg kettlebell for my birthday in late may). Quest 3 - Don't fall into the Food Trap [Nutrition Part A: Snacking & Portion Size] Eating habits are hard, but I'm not giving up. Not snacking between meals and control portion size of the meals. Quest 4 - Prison work is supposed to break you, but it will make you stronger [Increase active minutes every day] Active minutes will be defined as those over my heart rate threshold. The goal here is to have more than the day before Quest 5 - Avoid prison food, it's supposed to make you weak [Nutrition Part B: Reduce sweets] One of my big bosses, which needs more continuous attacking.

Challenge #12 SHIELD Agent Waldgeist in Hydra Prison I Fresh Meat Introduction: Hi, I'm Waldgeist, a 28 year old male German. I used to be very skinnyfat, but I've packed enough muscle on in the last years to consider myself average, not really athletic and I'm still carrying around some belly, but I'm working on it. This challenge will be the first of a three challenge cycle, connected by a consecutive Ring quest, a consecutive S&S KB and generelly being active quest and consecutive nutrition quests. None of these are new. I've been doing similar quests or specifically preparing for those for the last challenges. Hopefully in July I will begin a new cycle, probably concentrating on kettlebells and strength. Themewise this cycle will focus on Waldgeist, agent of SHIELD who (after the rise of Hydra) finds himself surrounded by Hydra agents and gets captured. He is sent to prison at an unknown location, where Hydra sents all sorts of troublemakers: Hydra agents who can't be controlled, SHIELD agents who might be recruited into Hydra later or prove useful in another way, low-level enhanced criminals and other scum. Master of this nightmare of a prison is a former Director of a very weird circus, whos has more than one crazy and saddistic streak. It will require some effort, but he has been in worse situations (actually not, but you gotta keep a positive attitude). OVERALL GOAL: to transform my body into a solid foundation for the life I choose. More precisely: 1) get a flat enough stomach so that I can workout shirtless without feeling embarassed and at the same time reducing the health risks associated with belly fat, 2) be able to move myself around in space as I need/want to Quest 1 - Survive the artistic compound of the Hydra prison [GMB Rings 1 : Phase A1] Easy enough, workout three times per week. This will me my main workout, but obviously improving my muscle-to-fat-ratio with the other quests is gonna be immensely helpful with leveling up on this quest series. Quest 2 - Don't forget your SHIELD training [S&S IV of XII] This has been working good for two of three challenges. Need to get back on the track of regular training here. Quest 3 - Don't fall into the Food Trap [Nutrition Part A: Snacking & IF] Still working on two eating habits here. First is no snacking between meals and second is not eating for a period of about 24 hours twice per week. I've had mixed results last challenge, but with some more work this challenge I'm sure I'll get this habits ingrained. A habit that is working out pretty good though, is drinking a litre of tea every day. Therefore this will no longer be part of my quest, but I will still track it. Quest 4 - Prison work is supposed to break you, but it will make you stronger [Accumulating active minutes every day] Active minutes will be defined as those over my heart rate threshold. Judging from my more active days, a baseline of 120 minutes per day should be a good goal for this challenge. Quest 5 - Avoid prison food, it's supposed to make you weak [Nutrition Part B: Reduce sweets] I've made some progress in cleaning up my diet again, but I haven't started to tackle my personal big boss aka SWEETS yet. This will change this challenge.

Live for the Kill He catched up with them at midnight at a small farmstead near the mountains. It was too late for farmers to be awake but yet the light of the fireplace and a few oil-lamps shone clearly through the cloth –covered windows.†It’s gotta be themâ€. As he closed in, the wind carried the sound of drunken singing voices along with the smell of roasted pork. He grabbed his axe and shield and took a deep breath to calm his thoughts. “I will not turn this time. I shall strike with vengeance- man to man- and make them look into my eyes as they die†he told himself. Indeed, despite of being able to control his beasty side, he felt the need to deliver justice in a more refined way. Tonight it would be steel what torn his enemies apart, not claws. It’s only four of them. Four drunken bastards will not prove a challenge to the wolf-warrior. He walked through the door as if there weren’t four werewolf-hunters inside. -“I’ve been after your trail for a couple hours. For a group of hunters you are not very good at covering your tracks†he told the men- -“Who in the hell are you? Start talking before I slit ye’ throat!†one of them said -“It does not matter who I am. What matters is what I’m after: I seek the scum that ambushed my brothers on the fort south of here!†-“He’s a wolf! End him!†shouted the nearest hunter as he took a swing at the Ulfhedinn with his sword. The warrior dodged the blow and struck the man’s face with his shield, shattering the bones and sending him dead to the ground. He threw his axe at the next man’s chest, where it sunk deep. The third man was dispatched with haste as he clinched to the shield of the Ulfhedinn who then pushed the hunter along with the shield into the wall, cracking the hunter’s skull against the naked stone. The wolf warrior turned around to face the last foe. Surprisingly enough, both were unarmed. It all came down to fisticuffs: As they punched and kicked each other they eventually fell to the ground and wrestled until the wolf-warrior managed to climb on top of the hunter and pounded him with his fists. Each fist was a sledgehammer of anger, hatred and grief landing on the murderer’s face. He kept on striking after his hands began to bleed and well after his foe’s heart stopped beating. There, covered in the blood of his enemies, the werewolf understood that even if he killed the murderers who slaughtered his companions and brothers; justice was far from served. More and more of this werewolf-hunter bands were forming across the kingdom to chase and kill brotherhoods of wolf-warriors. He saw it clear then; stripped of everything he had, his family, his brothers. His life’s mission would be only one: cleansing the land of such murderers. From now on… he lives for the kill. Technical aspects In order to defeat 4 enemies without turning into a bloodthirsty beast, the Ulfhedinn has to be proficient in the art of combat both armed and unarmed. this challenge will be oriented towards martial prowess. S.M.A.R.T goals Not miss a single weapons-training within my reenactment group. Practice once a week with the punching bag and establish a “punching bag day†habit. Of course this should be accomplished along with my usual strength training 2 times a week and swimming 3 times a week At the present time, I'm really working towards getting in combat shape(or in overall shape for that matter)so I can prove myself on the arena and bring honor to my group. Besides the actual combat training, my mentor-in-combat-affairs Mario is helping me develop a "warrior psyche"; a state of constant defiance and fearlessness towards the adversary and towards life in general. This should prove usefull not only on the arena but in my journey to find my better self. I'll be going on a vacation next week but I've worked out in a hotel room before. The swimming part is not a problem: I may not have a pool at my disposal but I'll have an ocean to suit my needs. I'll be returning right on time for some punching bag sparring and some waepons training the day after. You could say I've got it all sorted out... providing I dont slack, give in to beer and pizza and ruin it all. So, wish me luck fellas, let's get this started!

"The worst thing you can do right now is underestimate Hydra. They hide in plain sight; they earn our trust, our sympathy. They make us like them, and when you hesitate, they strike. If we're to survive, we must learn to strike first." "My" Hydra The bad habits, excuses and temptations that lead to a careless, negative attitude that bends me toward a path I do not want to follow. "My" SHIELD Strength - Retrain my strength.Health - Relearn my healthy habits.Independence - Regain my self confidence by stepping out of my comfort zone.Energy - Control my energy level, rather than let my energy level control me.Love - Learn to love myself again, and start loving those around me better.Discipline - Push through the tough times and temptations. It won't always be easy, but it will be worth it. Hydra has come out of the shadows and into the light. Cut off one head and two regrow to take its place. In short? I had several very successful challenges and, over the course of last summer, got myself to a place of health, confidence and happiness. I thought I had managed to defeat my enemies. I had "cut the head" off of some of my hang ups. And now, after a hard winter and a loss of motivation, I find them replaced with two more where once there was none. SHIELD has been toppled. What do we do now? We survive and we rebuild. Training RegimentStrength Training - 3x/week {STR 2}CV Training 2x/week - (1 run minimum) {STA 1}Mobility Training - 10 minutes/day {DEX 2} Health RegimentCook clean - 1x/week {CON 1/CHA 1}Limit restaurant food to 4x/week or less. {CON 2/ CHA 2} Confidence Building RegimentEngage in one new activity, experience or social situation per week. {CHA 3}Mark off general 'to do' list items. {WIS 1} Starting weight and bodyfat152.5 / 32.5%Measurements (coming tonight)Bicep 12.5Waist 35.5Hips 39Thigh 25 GENERAL TO DO LIST- Make one of those fancy spreadsheets.- Find a primary care doc.- Set appt. with doc.- Find a hand doc and make appt.- Clean out desk drawer.- Clean out tv stand.- Clean out book & cd shelves.- Clean out closet.- Work on vacation ideas.- Get to the shooting range.

Agents May and Romanoff are my inspiration. Two ass kicking chicks who don’t need any help from anyone. As I continue to transform my body into a martial arts powerhouse I will focus on my weaknesses and prepare for becoming a full agent. I will become my own cavalry. Balance: Balance is important to an agent, and to a fighter. You never know when I will be walking along the edge of a building high over New York City. Strengthen my legs: Bad knee problems are not for agents. No. We jump, kick, climb, run. Strengthen my body: Strength overall is something I need to work on. There are no weak agents. Pull ups, press ups, planksanity. I need to do it all. You never know what an agents day will be full of, need to be prepared for anything. Stamina: Running, why is it always running? Towards danger or away from it. I need to keep up with the cardio. Agents ride bicycles right? There’s always stairs to run up too. How I will accomplish these goals: Each workout will be done at least twice a week. Balance circuit Cable machine circuit for legs Angry Birds Workout 30 Minutes of Cardio Walk up at least 3 floors of stairs at work I can pass/fail weeks by not reaching this minimum. At the end of the six weeks I need to have done at least 12 of each workout to pass. Life goal: Free the mind. Get lost for a few hours each weekend in a video game. Even finish some games for once. There are skills to learn from games. Tactics, stealth, fun times. Every hour of game play is a point, two points a week to pass my life goal. Spreadsheet for Points tracking and Angry Bird tracking here As part of being in the Knights of the GSPC i am setting myself two "boss fights" two goals i have to smash along the way. Mini Boss Challenge Core is key. Balance, strength - they rely on having a strong core. As part of my agent training you must be able to do a 60 second plank. I need to pass this within three weeks to continue my agent training Big Boss Challenge Agents test is big and bad. By the end of my challenge i need to be able to do the following - so i can proceed with my training and goal of becomming a SHIELD agent. 3 pull ups 90 second plank 100 squats