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Getting straight back into it, since the downtime is cut to one week this time around. Whoooo! Introduction: I joined NF a week before the April 6WC started. At that point, I was five weeks into a new workout routine, and nine weeks into attempting to eat better. There are links to my introduction/origin story and my first two challenges in my sig below. Feel free to go rummage around in there. Anyway, my first two challenges went well, and now I'm ready to push on. I’ve gone from 255lbs at the end of January, to 232 at the start of my first 6WC, 223 at the start of my second, and 211 as of right now. It’s a work in progress. There's no specific weight number in mind (yet - this might change as the challenges go on), but I suspect it might be somewhere around the 170-180 range. Life Quest: I'll lift this straight from challenge 1, it still hasn't changed. Dress like a proper grown-up adult man, in clothes which actually look good on me, and make my wife proud to be seen with me when I take her out. The general aim is to overhaul my entire wardrobe by the end of 2015, getting rid of anything which falls into one of the following categories: baggy, sagging or ragged. My specific aim is to get properly fitted for one good quality, tailored, (possibly three-piece) suit, and get a good photograph taken wearing it. I'm sick of being disgusted when I look in the mirror or see a photo of myself. The wardrobe goal has been progressing slowly. There’s been one mass cull already, and another one will follow. Quest 1: …the Trail of Sweat As with my first two challenges, the metric used will be Calories Burned in exercise, only this time with a slight modification. No daily targets as such, just achieve a minimum of 20000 over the 42 days (last challenge was 10000.) How I achieve this will also be a little more flexible than before. It won’t just be limited to the cross trainer in the gym. I can also use the exercise bikes, the steppers, treadmills or even go outside and walk/run, using my phone app to track. This will hopefully prevent cross trainer boredom, which has been a potential issue. Again, going with the Spezzy Sliding Scale, rather than straight pass/fail. Achievable Points on offer: +2 STA, +2 DEX A - 20000+ (Points x 1) - Completed Aug 31 B - 18000-20000 (Points x 0.75) C - 16000-18000 (Points x 0.5) D - 14000-16000 (Points x 0.25) F - < 14000 (Fail. 0 Points.) Quest 2: Let the Bodies Hit the Floor The body hitting the floor will be mine. I will do 1000 burpees within the 42 days of the challenge. No daily targets, just get the 1000 done. Find a way, not an excuse. Achievable Points on offer: +2 STR, +2 DEX, +1 STA A - 1000+ (Points x 1) - Completed Sep 4 B - 870-1000 (Points x 0.75) C - 750-870 (Points x 0.5) D - 630-750 (Points x 0.25) F - < 630 (Fail. 0 Points.) Quest 3: Get the Fork Outta Here A repeat of last time. Let's stay mindful of CI-CO, get a consistent deficit happening, and keep getting the body fat down. Ideally looking to have an average daily deficit of 500 or more by Day 42. The official metric here will be Days in Deficit, and tools used will be my assorted phone apps (for tracking my calorie intake and daily walking), the displays on the gym equipment, and my Mifflin-St.Jeor magic number. Achievable Points on offer: +2 CON, +2 CHA A - 40-42 Days in Deficit (Points x 1) - Final Grade B - 39 Days (Points x 0.75) C - 38 Days (Points x 0.5) D - 37 Days (Points x 0.25) F - <37 Days (Fail. 0 Points.) Quest 4: Read ‘Em and Weep Continuing the effort to spend less time on pointless nonsense and become a better person, I will complete the following FOUR books during this challenge: 1. The Road to Character - David Brooks - Completed Aug 12 2. More Than Ordinary - Doug Sherman - Completed Aug 7 3. Love as a Way of Life - Gary Chapman - Completed Sep 1 4. 10% Happier: How I Tamed the Voice in My Head - Dan Harris - Completed Aug 21 Achievable Points on Offer: +2 WIS. A - Completed 4 books (Points x 1) - Completed Sep 1 B - Completed 3 books (Points x 0.75) C - Completed 2 books (Points x 0.5) D - Completed 1 book (Points x 0.25) F - Complete none (Fail. 0 Points.) Untargeted Mystery Quest: The Rabbit No scoring against this, but I’m going to log all of the mileage I accumulate from walking/running/cycling/gym, for use as a baseline as part of “SomeGuyFromScotland IV: I’m the Rabbitâ€. Sssshh. It’s a secret. Minis: #1: Thinking Deep - Done! +1 CHA #2: Be Brave - Done! +1 CHA #3: Leapin' Lizards! - Done +1 STA #4: Morale Boost - Done +1 CHA #5: Dining Hall - Done +1 WIS #6: Finish Strong - Done +1 STR Motivation: As before, new clothes. I started this year as a 42" waist on my work trousers, a 19" collar shirt, and all of my t-shirts were XXL and even those could feel tight. Progress has been made, and slowly the fat clothes are being shed. If sufficient progress is made by the end of this challenge, I may head to the tailor and take the first step towards the main goal, by getting measured for my suit. If I'm still a little short of where I want to be in terms of measurements (probably looking to get to 34" waist, 15/16" shirt collar, 40/42" chest, around there somewhere) , I'll get some new jeans and shirts instead. Progress (Completed September 6): As always, feel free to tag along for the ride. Your supports will be gratefully received.

Ok so i came up with an idea for a modified burpee and I wanted to see what you guys think. Start in a normal standing position, bend over and squat down. Place hands on floor, slightly wider than shoulder width. While holding upper body in place, kick legs back. Land on forefeet with body in straight, plank position. Keeping upper body in place, then do a push-up using your upward force to push yourself off the ground, pull legs forward under body returning feet in original position. Jump up and grab pull up bar and do a pull up. then a hanging crunch, then drop back down to starting pose. The Bane Burpee. What do you think?

DON'T BE CALM! BE RELENTLESS! This will be my third challenge. I am really excited that I stuck the last two out. They went pretty well but I feel I could have done better on both. This challenge I am aiming for 100%. I am wondering over to the Rangers Guild for a bit of training this time around. Don't mind the Assassin in your midst, only here for training.... swear... Keeping up with the strength training and flexibility but also adding some endurance training. I have come from being severely obese to within 25lb of my goal weight when I let myself slide into bad habits, a nasty injury and gained back about 50lb. Last year was not pretty and I am bound and determined to get the weight back off and then some. So...... I signed up for a Spartan Race in June. My first ever.... And its a Super... I'm more than a little intimidated by this. BUT I have some time and have been getting amazing advise from Veteran Spartans and am eating up all the info they can give me. I feel I really needed this DEADLINE. This impending date looming over my head to get me to really buckle down and do it. I keep saying to myself “Yea I'll do that... but whats the rush I can start tomorrow.†Well I can't do that now. Not if I want to finish this race. And I don't just want to finish it I want to rock it. Even if it takes me 6 hours and I'm broken and bleeding by the end I want to do it all and feel I gave it my all and then some. I have 124 days and a few Challenges to get to where I want to be so today is the day to get started! MAIN GOAL: Recover lost upgrades (skills, strength, flexibility, endurance) to loose 15lb in this challenge! Battle 1: Prep My Food Weekly and Follow Through Daily! (WIS +4) I am rocking my workouts and really feel good about my progress there but my nutrition has been spotty at best. I am giving myself too much leeway and not planning ahead well. Battle plan: I will need to do regular planning weekly. Shopping, preparing and sticking to a regular regiment. I am going to try to tighten up on what I eat. Really stick to the same thing to get my brain to click into the fact that junk food is NOT going to help me reach my goals. Shopping and food prep on Sundays for all meals and snacks. And sticking to said plan for this challenge and beyond. I feel like I should have some ability to stray a few times but that always seems to set off a trigger to make it a full cheat day and I just cant afford that right now. Battle 2: Burpees........ (DEX +4) Spartan Races have tons of insane obstacles and if you can't complete one you have to do 30 burpees. Now me and burpees have a love/hate thing going... I know they are an incredible full body workout that is beneficial to add to any workout BUT I really HATE doing them! Going to have to suck it up if I want to finish this race. I know I won't be able to complete all the obstacles so I better be prepared to do a lot of burpees. Battle plan: Complete a 30 day Burpee challenge. I found a great progression for 30 days. At the end of the 30 days I think I will push farther for the remainder of the challenge. Adding a few more each day and see where I end up. My goal is to be able to do 150 by the end of the 30 days and 175 by the end of the challenge. Battle 3: Running/Jogging/Sprinting (STA +3) Running is another love/hate. I really hate knowing I have a run today but once I do it I feel amazing. I want to gain back the progress I had made and enjoying doing runs again. Battle plan: Finish the 5K challenge and start 10K Challenge. I will be finishing up the last 4 weeks of the C25K program and start the 10K. This will be every other day. MUST stick with it! Life Quest: Life Battle 1: Giving Back to NF Forums (CHA +4) I came to NF to meet like minded people that can help me reach my goals and I have met a ton! TY! BUT It is my turn to give back. I am posting on my challenges but rarely post on others and that hardly seems fair. Going to check in more often and try to keep up with the threads. Battle plan: Post at least 3 responses a day. I love to help others and love to share what I have learned with anyone who needs it. I will reach out more often to engage with others. Scoring: Scoring will be on the following grading system. I will be using the Daily Success app ( https://play.google.com/store/apps/details?id=com.dancingdroid.dailysuccess&hl=en)on my phone to track daily progress. Battle 2 36 days of Burpee Challenge. 6 days a week for 6 weeks A= 36-29 days B= 28-22 days C= 21-15 days D= 14-8 days F = 7-0 days Battle 1 and Life Battle 42 days of following Daily Food Prep and Daily NF Posts A= 42-37 B= 36-29 C= 28-21 D= 20-11 F= 10-0 Battle 3 18 days of Running/Jogging/Sprints three days a week A= 18-15 B= 14-11 C= 10-7 D= 6-3 F= 2-0 I'm really excited! I just need to keep the run going and not burn myself out. I think this is a good battle plan to get where I want to be. Don't be calm! Be RELENTLESS!

"It can only be called fate... That here, I would again gather the three with the crests... That I should lay my hand on that which grants the wishes of the beholder. That when power, wisdom, and courage come together, the gods would have no choice but to come down... The power of the gods... The Triforce! He who touches it will have whatever he desires granted!" — Ganondorf Hello again, lazy monks. I, The Shogun, am your new fitness overlord for this week. I have but one simple goal. To transform your flabby wimey body into a more efficient machine of doom. You will now thank me for selflessly taking on this impossible task. I'll make this simple. The following three exercises are considered the “triforce” of bodyweight exercises: the squat of wisdom, the pushup of power and the burpee of courage. These three exercises are used everywhere from Hyrule to Labrynna. The Triforce has the power to grant the wishes of whomever master these three exercises, and will mold that person's body to reflect his or her heart. However, if a person without an equal balance of power, wisdom, and courage makes a wish, the Triforce will split into its three separate parts and reassembly is then required for such a person's wish to be granted. How to do it Perform as many reps as you can for the squat in just 3 minutes. Rest for 90 seconds, and then move on to the next exercise. Perform every exercise for 3 minutes, and record the total number of correct reps you can complete. As a Monk, ensure you are focusing on form and technique as well as volume. What to aim for You can use this challenge to assess your progress. Try repeating this once per challenge and try to join the Heroes of Time! Here are some targets for each exercise. Level 1: Deku Scrub Squat 50 Pushup 25 Burpee 20 Level 2: Hylian Warrior Squat 90 Pushup 50 Burpee 40 Level 3: Hero of Time Squat 120+ Pushup 90+ Burpee 50+ That's it. An excuse-proof 10 minutes-ish workout you can do anywhere. Remember: this is something to aim for. don't feel discouraged if you don't reach a certain level. And of course, don't forget to properly warm up and stretch afterwards. My personal advice? start with the exercise that you find most difficu— the burpee, start with the burpee. IT'S DANGEROUS TO GO OUT THERE, TAKE THESE. If you need a reminder on how to do any of these exercises with proper form, you can watch any of these three videos.

Hi guys, how are you? Seeing as Easter is less than a week from today, I wrote a small, simple, but fun challenge for Sunday. As a way of kicking my own ass with it. It consists on doing 6 ladders with burpees, pull-ups and Hanging Leg Raises for your enjoyment. Follow the link for the details (a small but shameless attempt to self advertising). An Evil Easter Challenge

I was peaking through all the PVP challenges and was shocked to find that not a single burpee challenge existed. I am a bit of a sucker for punishment so I figure that we should get the ball rolling on 6 weeks of torture by burpees. Since we missed the first few days of the challenge, anyone wishing to begin with me today must do 10 burpees to buy into this challenge. From here on out it will be an extra burpee everyday of the challenge. So tomorrow will be 5, Saturday 6, Sunday 7, and so on and so forth until we reach 42 burpees at the end of the 6 weeks. You can join the challenge at anytime, just calculate the number of burpees you have missed up to that date and do them as your buy in. Who is with me for this? Lets kick some burpee ass!!