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Hello. I am Stronkey Kong. I've been on NF about eight years . I'm still fat and making the best of it. I just bought and started moving into a house... aka WIZARD TOWER. For the next two weeks I'm going to be packing and moving things over. Then there are projects coming. Lot's of projects. The house is 101 years old. It's in good condition and the living areas are solid, but the basement gets quite wet and even floods when it rains heavily. I now have grass to cut regularly. More chores than before and a bigger space to maintain and take care of. Also, I am getting a cat. Soon. My cousin found a stray and can't keep her. I meditate and am for all intents and purposes a Tibetan Buddhist of the Gelug Lineage. I am have it in my head to hit the trails and do some camping this summer, tho I will be quite busy. Right now my fitness goals are basically: Stay functional and limber and don't throw out your back doing stupid shit. Eating so I can maybe drop a few pounds And get some movement in so I can push back some of the medical trauma that runs in my family. I am also writing my fantasy novel again, and reading for inspiration. And, yeah, here's that big list I keep bringing up at the beginning of these things. GOALS WIZARD TOWER: I finally have my Wizard Tower. But that means things to do... I have to finish moving out of my old apartment and into my house... goal is by Aug 14. I have one major project that needs to be done ASAP, install a sump pit/pump. I want to be at least ready to start on that by challenge end. I need to go through my home inspection reports, and make a big list of repair projects. Also, add to this, listing improvements I want to make, then prioritizing and scheduling, so I can plan ahead for the future. Also, making this place friendly for my new house mate, Arya: MEDITATE: maintain my current streak since March 21st (127 days) MOVE: I have plenty to do to keep me moving daily. There's plenty of house chores and projects. If not I can go for walks or do some exercise. NOOM: There's quite a bit of daily stuff with Noom: Reading articles daily. Weigh in. Log meals and water Try to hit calorie goal READ/WRITE -- Set up a writing space in my new place and strive for 15 min per day. And get back on following my writing success guidelines.

This "little guy" sums up what December is going to be like for me, to some degree. I am however, going to add some play time by training for the Muddy Princess and more next year. Health: Water: 1-2x bottles a day >>> 25 days to pass Sleep: At least 7hrs a night >>> 25 days to pass Food: Go light on chocolates (sugar), and starch. Eat gluten-free >>> 25 days to pass Bible Study: Mornings at least 5 days a week >>> 25 days to pass Exercise: Cardio: Walking or mowing >>> 2x a week = 10 to pass OCR: Strength or BW >>> 1x a week = 5 to pass Mobility Stretches >>> at least 1x a week = 5 to pass Other Stuff: as I'm able to Finish up the tank project (please, please, please get this done!) Paint the pipes Finances: catch up as I'm behind again Prepare school work for next year Handgun training at home (dry fire routines) Luckily the boys' sport is coming to an end this week, but I would like to fit in a couple more HS lessons this and next week. Then we are done for the year as well. So not much change, but I am going to listen to my body and not overdo it, as I am currently suffering from adrenal fatigue (did you catch the wobble in the peasant's voice).

31 I'm 31 today. The last year has been really interesting and I'm hoping to continue the fun this next year while still focusing on being a productive, good human being. This is a pretty simply formatted list but I'm excited to start checking things off. I may add some goals if I think of a good one. Fitness Run a 20 minute 5K Run Bloomsday in less than 1:12:00 Run a half-marathon 20 consecutive pullups Outdoor Climb Mt. Rainier Climb a technical rock peak in the local mountains Climb a technical ice/snow peak Two multi-day kayak themed trips Two backpacking trips Marriage Dates - Go on one “romantic†(not climbing or hiking) date with my wife per month Nov - Walked to a "Science on Tap" lecture night with fun discussions coming and going Dec - Went to an art gallery event Jan - Film festival night House Our house is in need of some remodeling. We’ve done a lot of work since moving in but a few things remain to make it much more enjoyable to live here. Finish the bathroom remodel project Finished January Install a utility sink Build porch railings Paint all of the main floor rooms in our house Life This is sort of a “general†category. Work up to $(a dollar figure) in Savings Account. I know the figure but I don't really want to post it here. Go on at least six fishing trips Spend time with Dad (I’m now two hours away from where my Dad lives but don’t see him very often.) Went to lunch, went snowshoeing Career Obtain my Water Distribution Operator license Self-Improvement Read a non-fiction and a “fun†book Attend 3 concerts Inform myself about and participate in all opportunities to vote 11/3/15 - Voted in local elections.

The mountains constantly call to me. The quotes people post from John Muir make me long to wander the untouched ridges and meadows of the high-country. And yet, I also love the company of friends and the comfort of a good meal and the dogs laying around the house. After a few months of adventures, my mind drifts toward the projects I have left unfinished and the holidays to come. This has been a summer of dreams, I've climbed in the alpine wilderness, kayaked in canyons few have seen, and slept under the stars miles from the nearest road. But the chill in the air reminds me of the winter to come. My travels are not yet finished. I have plans to see an old friend and fish the rivers of Bozeman. Twice during this challenge, work will call me from home. It is time, though, to get to work. This challenge must provide for progress and allow for a substantial effort to be placed elsewhere. This challenge is a...challenge...to design. Time is the commodity I most lack. Each goal needs to be designed for efficiency to allow for other goals to also be achieved. I will be experimenting with my schedule, which is more flexible than I allow it to be, during this time. I've been arriving at work at 6:45 every day. There is no expectation to do this (although twice a week I have a 7:00 meeting). Three days per week I could arrive at 8:00 and nothing would be affected in a negative way. I need to permit myself this flexibility. To keep this fun, I will try to post pictures of my projects as well as my adventures throughout the challenge. Goals It may seem like there is a lot here but this is really just a checklist of how I would like to spend the next six weeks. Dedication to Projects Spend 4 weekend days and 4 weeknights working on house projects. The main focus of this work is on a bathroom remodel which has dragged on for far too long. Morning Routine Three times per week, I'll do one of the combinations below. The idea is to do something short enough to not drastically affect my sleep and yet strenuous enough to at least maintain my current level of strength. Pullups and L-Sit Dips and Hangboard Squats and Pull ups Rows and Pushups Cardio Run twice a week One of these two is either with my wife or the dog It's OK to sub biking to work for one of these but as that takes a lot more time, it is not preferred. Climbing Go rock climbing once per week. This is a great mental release and helps to keep the rest of the week a little more pleasant. Mental Finish reading Training for the New Alpinism Stats Take before and after measurements and pics for Progress/Analysis. I don't expect this challenge to change much but I want to get in the habit of doing this. Chest Arms Thighs Weight

These are my fingers after rock climbing today. Blood blisters from slipping off of a tiny, sharp hold. Typing isn't really fun at the moment. I'll be out of town for the weekend (hopefully) so I want to get this posted this week. I'm at a bit of a tricky spot where my fitness goals are really to put my training to work. I want to continue working out but I'm really more excited for some activities instead of more workouts. I've been really enjoying tracking things over that last few months and look forward to more of that. The attribute points aren't really doing much for me so I am going to table that idea for a while. Goal Number One - Putting the winter training to work. I really want to get out this spring and go rock climbing, hiking, kayaking, camping and/or mountaineering. This will be points based: Rock climbing will be based on completed pitches Top Rope Climb - 1 point Lead Sport Climb - 2 points Follow Trad Climb - 2 points Lead Trad Climb - 3 points Hiking is 1 point per mile Kayaking is 2 points per hour Camping is 5 points per night, 10 points for backpacking nights Mountaineering is 5 points for every 1000 feet climbed (either/or with hiking but not both) This will be graded on total points amassed. I'm not sure if this is ambitious or easy at this point. Points can always be adjusted to make it harder but I don't plan to adjust them down. Grading: 120 points - A, 80 points - B, 60 points - C, 40 points - D, <40 points - F Goal Number 2 - Do PT Every Day I tore my hamstring in January (which is why there is no running goal). It was mending but has slowed down. I'm just getting started with PT. I really want to get better so this is a priority. More so than any other strength training (which I have to remind myself). Grading: 90% - A, 85% - B, 80% - C, <80% - F Goal Number 3 - Zero Alcohol Pretty much what it says, no alcohol at all. If anyone wants to know more about this I'm happy to elaborate but here are the top three reasons I'm making this choice: decreased risk of causing trouble in life, decreased empty calories, grand experiment. Sips are OK to determine if someone is in fact drinking the best beer they have ever tasted. More than a sample sip is a fail. Grading: <1 drink - Pass, 1+ drinks - F Goal Number 4 - Core Workouts I want to keep this goal from last time. For both fitness and appearance reasons, I'd like to develop my core muscles. I'll do this workout twice per week for a total of 12 workouts with one "miss" allowed. I'll take progress pics to see how effective this is. As an added twist to last time, each week I must increase the difficulty of one or more of the base workout components. Initial Core Workout 1 min plank 1 min right side plank 1 min plank 1 min left side plank 1 min plank 3x15 second L-Sit on Rings 3x10 Crow Pushups Knee to Same Elbow 3x10 Crow Pushups Knee to Opposite Elbow 3x15 Pushups Grading: 11 Workouts - A, 9 Workouts - B, 7 Workouts - C, <7 - F Goal Number 5 - House Projects There are a lot of projects which need to be completed. My goal is to check four of these off of the list. New projects can be added to the list as long as they are necessary and of equal size. Install dishwasher Caulk/spackle window trim Paint gym Kitchen floor Kitchen/bathroom shelves framing Bathroom demo Kitchen/fridge wiring Gym/storage wiring Grading: 4+ projects - A, 3 projects - B, <3 projects - F

So, challenge 3. I think I'm getting the hang of making good goals. Before my 1st challenge, I was jazzed. Before my second, I was excited and scared. Now as I start this one, I'm moderately jazzed and excited, and very determined! This is what I want and I'm done putting everyone ahead of me at the expense of my health and happiness. No more. I'm a Nerd Fitness Rebel now. There is no try, there is only do. HA! Here we go…. Good luck to all. GOAL #1 – Increase Lung Capacity (+ 3 STA) I run, jog, and briskly walk; and it's always my lungs that give out. My legs are rarely tired. So, I'm working out that which needs to get better! Balloon Blow Up 5x10 every day Breathing Exercises 1x10 everyday A = 37-42 days; B = 30 – 36 days; C = 19 – 29 days; D = 8 – 18 days Singing warm-up & 5 songs 3xweek Jogging/Walking 25 minutes min. 3xweek A = 16 – 18 days; B = 13 – 15 days; C = 8 – 12 days; D = 3-7 days Grade will be average of all grades A = 3 pts; B = 2.25 pts; C = 1.5 pts; D = .75 pts GOAL #2 – Progress to Real Push Ups (+3 STR) I know, I know, it's a lot, but I really want it. I'll be weight training and doing pushups to get there. The grade will be on the work put in, not the ability to do a regular push up. 3xweek Good Morning 3x5 25lbs : add 5# every week Goblet Squat 3x5 30lbs : add 5# every week Bench 3x5 35lbs : add #5 every week Lunge 3x5 assisted : progress up to no hands Incline Leg Lift 3x5 add twist around week 4 : increase to 3x8 Sit Up 3x5 add twist around week 4 : increase to 3x10 Hip Raise 1x5 hold for 15 secs : add 5 secs. every week Plank 1x3 hold for 10 secs : add 5 secs. every week Push Up 3x5 back of bench height : progress to knee, then regular Grading A = 16 – 18 days (3 pts); B = 13 – 15 days (2.25 pts); C = 8 – 12 days (1.5 pts); D = 3-7 days (.75 pts) GOAL #3 – Decreasing Sugar Intake (+2 CON, +2 STA) Last challenge, I started out well with eliminating packaged sugar items, but then I tried to eliminate other sugar items as well, instead of sticking to the plan. As a result, I bombed. So, whatever I decide my challenge is this time; it will NOT change, no matter how well I'm doing. I'm using the progression technique from my first challenge when I quit Dr Pepper. Sugar has been an addiction of mine for far too long now: Time to say thank you, sugar, for helping me survive and goodbye. By Week Two – no packaged desserts or candy By Week Four – no fresh-baked cookies, restaurant desserts, or bakery items with sugar By Week Six – no chocolate milk Grading A = 1 slip per week or less (4 pts); B = 6 slips, only one can be in week six (3 pts); C = 8 slips, only one can be in week six (2 pts); D = 10 slips, only two can be in week six (1 pt) GOAL #4 – Organize and Repair the Apartment to Level Up My Life (+2 DEX, +1 CHR) I have several projects concerning the apartment so I'd like to focus on those as summer gets closer (please ignore the fact that I'm sitting here in mere undergarments, because it's around 90 degrees out, and this is Vermont). I attempted to do the screen door last challenge, but with the sugar debacle it didn't happen. So, I'm making a list of items to choose from and I have to get 6 points to get an A for this goal. Screen Door – 2 points Fix Shower Head – 2 points Put Treads on Outside Stairs – 2 points Fix Bike – 1 point Scan Photos – 1 point (at least 50) Hang My Art – 1 point Scrub the Dickens Out of Any Floor – 1 point (2 max) Fix Rain Gutter – 2 points Remove Old Iron Pipes Sticking Up Out of the Driveway – 3 points Believe it or not, I do have a Landlord; He just doesn't do much Lording. Grading A = 6 pts (3 pts); B = 5 pts (2.25 pts); C = 4 pts (1.5 pts); D = 3 pts (.75 pts)