ComradeTalls' Recruit Challenge: Superhero Training - The Flash

[ComradeTalls]

 

CALLING ALL SUPERHEROES!

 

 

 

Okay, guys.

For those of you who don’t know me, my name is Comrade Talls. I’ve been on my fitness journey for a few months now and a NF Academy Member since May 2015. I won’t give you my life story in the first post, but if you want the full scoop, my forum introduction is here.

But here we go: First challenge.

--
 

Up until a couple of months ago, I hadn’t read a comic book since I was a kid. I used to have a fairly respectable collection of comics when I was younger, but as I got older, I just kinda’ grew out of the hobby.
 

 

FLASH forward 20+ years.
 

 

I had been on my fitness journey for a month or two when I came into possession of a Green Arrow trade paperback. I consumed it in a day or two and completely fell back in love. I felt like a boy again. Maybe it was because I was on my own journey now, as well, but I found it to be completely inspiring. So I bought more. Soon, I was buying vintage Green Arrow comics from the 1980’s on eBay.
 

In an effort to expand my superhero horizons, I decided to start following a second hero. Wanting to stay in the DC Universe, I took a leap of faith and picked a hero I didn’t really know anything about…except that he was the fastest man alive. That’s right. I’m talking about The Flash.
 

As I began brainstorming my first 6-Week Challenge, I noticed a lot of themed challenges in the Rebellion Forums. This clicked right away with me, and I decided to channel my new-found superhero obsession by incorporating them into my NF challenges.
 

So without further ado, I present to you my first 6WC:

 

Superhero Training I:

 

 

Main Quest: I don’t know that I’ve ever went on a proper run in my entire life. Sure, I’ve went on ‘jogs’ here and there…and I do a lot of walking, but I’ve never committed myself to being a runner. So my main quest is this: Run a 5K.

I’m nowhere near this goal now, but my 6WC will be tailored to help me work towards achieving this.

 

Goal #1 – Run at least 2x/week by starting the C25K program.
 

I know the program is set up for 3x/week, but I’m 236lbs. and I don’t run at all now, so I don’t want to bite off more than I can chew. However, I will strive to get that third run every week. Every time I complete 3 runs in a week, I score a *bonus run* for that week. If I complete at least 4/6 bonus runs, I will obtain Flash's famous SPEED FORCE and buy myself a Flash-themed item at the end of the challenge. I’m thinking an awesome figure, statue or t-shirt. But the item is TBD.
 

 

 

 

Goal #2 – Complete 3 Bodyweight Strength-Training Routines per week.
 

I already do this now with NF Academy workouts (7 weeks strong, no misses!), but for my 6WC, I’m going to alter my routine up to be more Flash-friendly. The new workout schedule will look something like this:
 

MONDAY – NFA Workout: Bodyweight Brigade Level 2A

WEDNESDAY – NFA Workout: Bodyweight Brigade Level 2B

FRIDAY – FLASH FRIDAY: Neilarey’s ‘The Flash’ Workout – Level 1
 

I also will be incorporating a variety of moves from The Flash workout into my Monday & Wednesday workouts to help jumpstart my superhero powers.
 

 

Goal #3 – Eat a minimum of one fruit and one vegetable per day, at least 6x/week.
 

Garbage in, garbage out, as they say. But if I’m going to go from absolutely no running to 3 workouts and 2-3 runs each week, I need to be eating the right food. I’m going to shoot for doing this every day, but I’m giving myself a 6x/week goal in anticipation of unforeseen circumstances (like a mini-vacation in August).

 

 

Life Quest: Hit the books!
 

I’ve been concentrating so much on my health and fitness the past couple of months that I’ve pretty much put my studies on the back burner.

Currently, I’m taking a self-paced online course that I’m only about 1/3 of the way through. So as my optional side quest, I’m committing to studying at least once a week for a minimum of 2 hours. It doesn’t have to be two hours in a row, but I have to get the two hours in somewhere. Small steps to get myself back on track!

 

Scoring: This is the part I’m a little shaky on still, but here’s what I’m thinking for my attribute points. If I do any of this wrong, feel free to let me know so I can edit it before the challenge begins.
 

 

Goal #1 – Run 2x/week (12 base runs, with 6 optional *bonus runs*)

 

12 Runs – 100% | 11 Runs – 75% | 10 Runs – 50% | 9 Runs – 25% | Less than 8 Runs – 0%

 

Upon 3 Week Completion: +2 DEX, +1 STA
Upon 6 Week Completion: +1 DEX

 

 

Goal #2 – Complete (3) BW Strength Training Routines per week, including Flash Friday Workouts (18 workouts total).

 

18 – 100% | 17 – 75% | 16 – 50% | 15 – 25% | Less than 15 Workouts – 0%

 

Upon 3 Week Completion: +2 STR, +1 STA
Upon 6 Week Completion: +1 STR
 

 

Goal #3 – Eat a minimum of one fruit and one veggie per day, at least 6x/week. (36 possible days, excluding one available miss each week)

 

36 Days – 100% | 33 Days – 75% | 30 Days – 50% | 27 Days – 25% | Less than 27 Days – 0%

 

Upon 3 Week Completion: +2 CON +1 WIS
Upon 6 Week Completion: +1 CON
 

 

Life Quest – Hit the books! Study for a minimum of 2 hours per week.
 

6 Weeks – 100% | 5 Weeks – 75% | 4 Weeks – 50% | 3 Weeks – 25% | Less than 3 Weeks – 0%

 

Upon 3 Week Completion: +1 WIS
Upon 6 Week Completion: +1 WIS
 

 

SPEED FORCE BONUS: I’ve found that rewarding myself with new loot seems to be a great motivator for me, so I added a couple of bonuses to my challenge:
 

1. Complete My 6-Week Challenge 100% - I buy myself a NF Flag to hang in my workout room. I’ve wanted one of these for a while, but this way I’ll be making myself earn it.
    
2. Complete at least 4/6 of the optional *Bonus Runs* - I'll obtain the SPEED FORCE and buy myself an awesome Flash-themed item as mentioned above.
    

 

Okay, Rebellion. This is what I’ve put together for my first 6-Week Challenge. How’d I do? Any and all feedback appreciated. Good luck to everyone else on their challenges, and I'll definitely be following along.

 

Here's to an awesome 6-Week Challenge, Rebels!
 

[Aena]

I just had to follow this thread. I love The Flash! Your quest seems so interesting. I can't wait to hear updates and to see how it is going. Be sure to let us all know! Anyways, best of luck! I'll be keeping an eye out. (Also I'm Aena - lovely to meet you!) 

[ComradeTalls]

Hey Aena -- glad to meet you too. And I totally agree with you, The Flash is my boy. I've been really diggin' his story so far. I admittedly haven't watched the TV show or anything yet...I wanted to cover some of the comics first. Eventually I'll get there, though. Maybe for inspiration over the next six weeks.

But yeah, it's good to have a follower already, being my first challenge and all. I'll shoot you a friend request on here, but I hope to follow your quest too. Thanks for the support.

[Briniel]

Good luck with your first challenge! I really like the idea of bonus rewards for going above and beyond. Unfortunately, when I try to come up with something similar for myself, money is always the limiting factor ( Oh and that's the second time I've come across darebee.com today, I guess I should take a closer look, their workouts seem like fun

[RuthixCube]

Wow, this is really well thought out and put together. I love your Bonus idea - I may need to squeeze something like that into my challenge once I get it planned out (loot is always a motivating factor for me).

 

Flash Fridays - yes!

 

The only thing I noticed is that you only allocated 14 out of the 15 points you get at the end of the challenge (unless my math is wrong and/or they changed something...). You've got the 10pts for the first 3 weeks down, it's in the last 3 weeks that you're missing 1pt.

 

Following :]

[Blaidd]

I love Flash Fridays!!!  The whole idea just appeals to me

 

You might notice that someone has added a tag to your post.  This is not to box you into a corner but rather because your goals or lifestyle have links to the guild you've been tagged and we'd like to bring you to the attention of one of their guild ambassadors. These ambassadors will be able to offer you advice, encouragement and support on your goals.  You don't even have to wait around for them to come introduce themselves to you, you are more than welcome to pop into the Rangers' board and introduce yourself to the guildies there. I am also around to answer any questions that you might have so do not hesitate to PM me.

 

Good Luck with your challenge

AB xx

[Tanktimus the Encourager]

You're killing me Talls!

Seriously, that's a great first challenge. You've really set yourself up well with good, measurable, achievable goals. Looking forward to following your success.

[Juvi]

"Run, you clever boy!" (Not the Flash, but I love Doctor Who and it fits *ggg*)

[TheCupcakeQueen]

Awesome challenge! I'm going to follow you and see how you progress! You can doooooo eeeeeeeetttttt!!!! 

 

*\o/* *\o/* *\o/* *\o/* *\o/*

 

[ComradeTalls]

Hey, wow. Thanks for all the awesome support so far, Rebels!  

 

@Briniel - Bonus rewards are the way to go...definitely! It doesn't have to be something expensive either. It's all about linking something you really want to a goal you really want to achieve. One of my rewards a few months ago was a Green Arrow comic book...it was only like $8 total, and it ended up indirectly inspiring this 6-Week Challenge months later.

 

@RuthixCube - I thought I read a post from Staci that said we get 14 points our first challenge (10 + 4)? I'll have to look into this. In the meantime, get that loot!

 

@Blaidd - Thanks for the warm welcome. I eventually plan on gravitating toward the Rangers, so good call. Thanks!
 

@Tanktimus - Thanks buddy! You were one of the first people to welcome me to the Rebellion and now one of the first to support my challenge. You're definitely an asset to these forums. I look forward to following your success too.

@Juvi - My fellow superhero-in-training! I look forward to following you first 6-Week Challenge, as well.

 

@Cupcake - Hell yeah! Glad to see you'll be following along. I'm right there with you on your quest. We got this!

[ComradeTalls]

So far, so good on Zero Week.

In preparation for my 6WC, I've been incorporating exercises from The Flash Workout into my last three training sessions. I'm not going to lie, the extra exercises in my routine have been whooping my a**, but they've probably been my best three workouts yet. Here's Monday and Wednesday to give you an idea (Flash moves will be highlighted in red).

 

Monday

 

3 x 40 - Fast High Knees

3 x 20 - Knee Pushups

3 x 20 - Bodyweight Squats

3 x 10 - One Arm Dumbbell Rows [10lbs.]

3 x 20 - Step Ups w/ Dumbbells [10lbs.]

3 x 20 - Plank Leg Raises

3 x 20 - Mountain Climbers

 

Wednesday

 

3 x 40 - Fast High Knees

3 x 10 - One Arm Dumbbell Rows [10lbs.]

3 x 20 - Bodyweight Lunges

3 x 15 - Knee Diamond Pushups

3 x 10 - Hip Raises

3 x 10 - Reverse Crunches

3 x 20 - Flutter Kicks

3 x 20 - Mountain Climbers

 

 

 

Tomorrow night will be my first 'base run' and, to be completely honest, my first run in a few years. It's been making me a little anxious all week, but it's all mind over matter. Taking that first step. To cut the edge, I've been taking some time to build my Ultimate Superhero Playlist and using it for my workouts and eventually my runs. Not only am I actually starting to feel like a superhero when I do my bodyweight training (it's awesome!), but it's helping my mind prepare for six weeks of becoming The Flash.

 

I'll post an update after my first run. Hope everyone else is having an awesome zero week!

[Luciana Valerosa Culming]

@RuthixCube - I thought I read a post from Staci that said we get 14 points our first challenge (10 + 4)? I'll have to look into this. In the meantime, get that loot!

She is right. You can allocate another five points after the sixth week.

Allocate attribute points (optional). At the end of week 3 you will be able to allocate 10 of those points to yourself based on what you've learnt and at the end of 6WC you will be able to attribute the final 5 points and level up. If you're not into attribute points or don't understand them, you don't need to use them. We are just trying to get you to award yourself for your hard work in a way that doesn't negatively affect your main quest (i.e. rewarding yourself with a cake party is not a good idea if you're trying to lose weight )

Really nice challenge

[Urgan]

So far, so good on Zero Week.

In preparation for my 6WC, I've been incorporating exercises from The Flash Workout into my last three training sessions. I'm not going to lie, the extra exercises in my routine have been whooping my a**, but they've probably been my best three workouts yet. Here's Monday and Wednesday to give you an idea (Flash moves will be highlighted in red).

 

 

Tomorrow night will be my first 'base run' and, to be completely honest, my first run in a few years. It's been making me a little anxious all week, but it's all mind over matter. Taking that first step. To cut the edge, I've been taking some time to build my Ultimate Superhero Playlist and using it for my workouts and eventually my runs. Not only am I actually starting to feel like a superhero when I do my bodyweight training (it's awesome!), but it's helping my mind prepare for six weeks of becoming The Flash.

 

I'll post an update after my first run. Hope everyone else is having an awesome zero week!

 

Don't worry, the first few workouts may well kick your butt. Log how you're feeling in addition to what you accomplish, this will help you track what's working and what isn't, because come a few weeks you should see some progress! Same story for runs. Your body is a machine that adapts to whatever you throw at it. The first of anything is challenging, but you can do it! 

[Tanktimus the Encourager]

Good job laying the base in zero week for the challenge. Don't try to do too much on your first run in a few years.

[TheCupcakeQueen]

I'm just going to put it out there... Mountain Climbers kick my ass.....

 

Good job this week, can't wait to see what you actually do in the challenge!

[Tael]

This sounds awesome! Way to go buddy! I can't wait to see you cross that finish line at the 5k.

[Briniel]

@Briniel - Bonus rewards are the way to go...definitely! It doesn't have to be something expensive either. It's all about linking something you really want to a goal you really want to achieve. One of my rewards a few months ago was a Green Arrow comic book...it was only like $8 total, and it ended up indirectly inspiring this 6-Week Challenge months later.

 

I talked to my boyfriend yesterday about bonus rewards (or rewards in general) and how I had a hard time coming up with ideas. So he volunteered to think of rewards for me, write them down and not let me know what they are until I've earned them - surprise rewards! This is great

[ComradeTalls]

Surprise awards! That is amazing. Unfortunately, I don't see my cat helping me pick out any bonus awards anytime soon.  

[Lou186000]

Fellow comic book fan here, like you I returned to comics as an adult. Awesome you're enjoying them so much!

 

I like your goals, I'm hoping to aim for a C25k in the not-too-distant future as well!

 

Best of luck on your challenge!

 

- Lou

[Briniel]

Here, have a half-eaten mouse and the grass I just ate and puked back up on your front porch. What, you don't like it? Shame...

[Tanktimus the Encourager]

Surprise awards! That is amazing. Unfortunately, I don't see my cat helping me pick out any bonus awards anytime soon.

 

 

Here, have a half-eaten mouse and the grass I just ate and puked back up on your front porch. What, you don't like it? Shame...

Spolier Alert: All cat-chosen surprises include either tuna or ambushes.

[Amandaba]

Consider yourself followed.  Love the goals, the theme and the motivation. What C25K program are you using? As far as earning your points it all depends on what you want to do. I know personally if I'm using your sytem and I miss 2 runs so only get 50% of my points I'll lose my motivation to make sure I don't miss again. But there are those that it's more motivation to know "if I miss just two I lose out on half my points"

I like using a grading system like this:

l

 

Grading: A-92%  B-84%, C-76%, D-68% completed. But everyone is motivated differently so award their points differently.

Good luck!

[Amandaba]

I talked to my boyfriend yesterday about bonus rewards (or rewards in general) and how I had a hard time coming up with ideas. So he volunteered to think of rewards for me, write them down and not let me know what they are until I've earned them - surprise rewards! This is great

they could be as simple as a bubble bath or at home movie night where you and your BF watch a movie you really want to watch (either one you own or rent). I like to put $$ in a jar if I've completed my goals for that week (it can be anything some challenges it's $1 for every day I don't waver from the challenge, others it's $5 for the week, $1 for each workout whatever). Heck on challenge I bought justice league stickers and little star stickers and each day I completed my challenge I gave myself a star, if I did the whole week I got to pick out a Justice League sticker to put on that week of my calendar worked as good as it did when I was in Kindergarten (and I did BETTER than using $$ I could look at my calendar, see the stars, Superman, Batman Flash etc and be proud of my accomplishment).

[ComradeTalls]

Fellow comic book fan here, like you I returned to comics as an adult. Awesome you're enjoying them so much!

 

I like your goals, I'm hoping to aim for a C25k in the not-too-distant future as well!

 

Best of luck on your challenge!

 

- Lou

 

Hey, thanks for stopping by Lou! And thanks for the support. Nice to meet a fellow comic book fan -- what titles are you into?

 

 

Spolier Alert: All cat-chosen surprises include either tuna or ambushes.

 

Ambushes -- Hahaha, well said. Surprise!  

 

 

Consider yourself followed.  Love the goals, the theme and the motivation. What C25K program are you using? As far as earning your points it all depends on what you want to do. I know personally if I'm using your sytem and I miss 2 runs so only get 50% of my points I'll lose my motivation to make sure I don't miss again. But there are those that it's more motivation to know "if I miss just two I lose out on half my points"

 

Thanks for the support, Agent! I actually haven't used it yet, but I'm going to be using a C25K app I downloaded for my Windows Phone. It was pretty much the only free one I could find, but it looks halfway decent. I can't wait to switch back to an iPhone or Droid when I upgrade it January...mainly so I can get "Zombies, Run!"

As far as earning points goes, I may tweak the system a bit for the next challenge--but I'm going to give this way a go first. I'm the kind of person who tends to abuse 'wiggle room' when I give it to myself. Strict, measured goals have been going well for me so far. But we'll see how this plays out. I appreciate the advice, though.

[Kafus the Encourager]

... and I am now installing Zombies, Run! Thanks for that!

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