Complacency Kills

"Complacency Kills!" was a sign that was littered all over Al Taqaddum Iraq. Everywhere you walked, drove, or worked there was either a barricade, HESCO, or a white with red letter sign warning you of the dangers of complacency. The lack of attacks on base, coupled with support units that rarely went outside the wire and P.O.G. temptations such as a nice PX, chow hall, gym all lulled an unsuspecting service member into a state of bliss and relaxation making them forget their mission, fellow troops, and the fact that they were in a war zone.

The fact is, complacency does kill. I am not talking about strictly in a war or combat sense. It kills in our everyday lives, especially when training the mind and body. As silly as it sounds, the times in my life when I have been complacent, times when my life is on a winning streak and I can deal with my emotions, seem to be the worst time for training. I fall into this trap of being satisfied with results and find myself cutting workouts short, not maximizing my effort, or at times, not even working out at all. It is counter productive to what Ia m trying to achieve- to stay healthy in the mind and body.

However, when my body senses adversity, stress, and a losing streak around the corner somehow I am able to put myself into overdrive and train harder, longer, and faster then I have before. I'll do pushups until I can't do anymore, run or bike until my muscles are begging me to stop and take a moment to rest. It is no coincidence that the Marine Corps Martial Arts Program (MCMAP) was one of my favorite parts of training. One could take their built up aggression and anger out on a series of drills that lasted anywhere from 5-15 minutes (15 minutes being with Gunny Ynfante) only to get a 30 second rest and move onto another equally exhausting and challenging drill. By the end, you were exhausted, you muscles ached, but your mind was clear. Stress, gone. Mind, clear. Body, feeling great. It kept you on your toes and didn't make you feel complacent for one second.

Now I am coming down the final stretch of my academic career and my mind and body are already telling me there are roadblocks and speed bumps ahead. They know, they are warning me that there are issues to deal with, challenges to overcome, and life altering decisions to be made. Like a good Marine, I will bitch and moan my way through these last few months becoming overly salty and sarcastic, but it will all be beneficial to training. The last thing I need to is have my body become complacent because complacency kills.

Workout for the past two days:

Tuesday:

65 minutes on the indoor trainer

Physio ball pushups- 4X25

Leg raises- 4X25

Physio ball crunches- 4X25

Wednesday:

65 minutes on the indoor trainer

Currently reading:

http://soundonsound.tumblr.com/

Currently listening to:

Tom Waits and Crystal Gaye- One From the Heart

Week 8/Workout 3...

Gunner man:
Interval training today. Warmup ride out to the Dorbrook loop. 1min sprint/1min rest pace for 4 loops. Tinton Falls backroad ride to finish it off.

Week 8/Workout 2.....07724 Tour

Gunner man:
23.73 miles today at 10:30. The first five miles are always the toughest as I am trying to work out the kinks, creeks, and aches that come from a warmup. By the time I hit Shafto Rd I was warmed up and ready to attack the rolling hills. I felt fine all through Neptune, and coming back into Eatontown where I hit my stride. However, once I hit the intersection Wycoff Rd and Broad St. in Eatontown I completely ran out of steam. Partly due to the heat, and partly due to the ridiculous traffic pattern in that area that caused me to stop for more than 7 minutes. The next couple of miles back home were a complete struggle. Hopefully tomorrow and the rest of the week will be better.

Today's route and the rest of the days workout:


Workout- Abdominal
Half Sit Up: 20
Jack Knife: 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 20
Side Sit-Up (each side): 20
Oblique (each side): 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 20 (4 count)
Leg Raises: 20
Hello Dollies: 20 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 20
Abdominal Twister: 20
Hanging Knee-Up: 2X10
Hanging Leg-Up: 2X10
Floor Knee-Up: 20
Cobra Stretch: 3X5 seconds
Back Extensions: 20

Weekend Hangover

Gunner man:
What an absolutely shitty weekend to ride or get some training in. After a beautiful morning that saw no clouds in the sky and working from 10-2 selling shoes to Tyrrell (he bought these), the skies opened up with rain and lightning as soon as I got off work. This continued for the next two hours and ultimately forced Tyrrell and I to make an executive decision and call off the ride. Yes, a little rain causes a former Marine and a former boxer to giggs out. However, no sooner had we called off the ride the rain stopped and didn't continue all night. 30 miler was replaced by BBQ, backayrds, beers, and 2am bike rides. Perfect summer night in NJ.
Sunday was much the same, after making a mockery of a staff meeting, I was planning on going on a short 10-15 miler. Nothing hard, just something nice and easy. Rain started around noon and was on and off until about seven. Once again, rain forced me to cower inside. Good thing I am not a postman.
However, Saturday was not all a loss as Tyrrell and I kicked around some ideas for the trip next summer. One of the main things we settled on is doing this trip as a fundraiser for wounded veterans and their families. We would pick a charity, and have people sponsor a mile of the trip with a donation (say, sponsor a mile for $5 or more). Since we are riding over 4,000 miles, the intitial value we hope to raise is about $20,000. Of course, this is all in the beginning stages of planning, and we first need to find a veterans charity or non profit to donate the money to. So, if anyone has any suggestions, please feel free to email them to me or post them in the comments. Like I said, we are looking for an organization that helps wounded veterans and their families.

Training today went as follows:
-5 mile ride to the gym
-5 mile ride home
-3 mile ride to work
-3 mile ride home.

Workout- Pull-ups
Regular: 1-2-3-4-5-4-3-2-1
Reverse: 1-2-3-4-3-2-1
Close grip: 1-2-3-4-2-2-1
Behind-the-neck: 1-2-3-4-3-2-1
Commando: 1-2-2-1

Workout- Triceps
Dips: 1 X 20
3 X 15

Workout- Push-ups
Regular: 2-4-6-8-10-8-6-4-2
Tricep: 2-4-6-4-2
Dive Bomber: 2-4-6-4-2
Wide: 2-4-6-4-2
Hands outboard: 2-4-6-4-2
Decline: 2-4-6-4-2
Incline: 2-4-6-4-2

Week 7/Workout 4

Gunner man:
Stationary Bike- Cardio Workout
Time: 55 minutes
Target HR: 165
Distance: 21.12
RPM: 118
Level: 9/11/14
Calories: 572

Workout- Abdominal
Half Sit Up: 20
Jack Knife: 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 20
Side Sit-Up (each side): 20
Oblique (each side): 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 20 (4 count)
Leg Raises: 20
Hello Dollies: 20 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 20
Abdominal Twister: 20
Hanging Knee-Up: 2X10
Hanging Leg-Up: 2X10
Floor Knee-Up: 20
Cobra Stretch: 3X5 seconds
Back Extensions: 20

Week 7/Workout 2

Gunner Man:
For the first time in weeks it rained this morning and afternoon. Needless to say my bike was kept in the garage and I was forced to ride the stationary bike. Results are below, I am still trying to gather my thoughts on what to write about for Thursday.

Stationary Bike- Cardio Workout
Time: 60 minutes
Target HR: 165
Distance: 23.45
RPM: 118
Level: 11
Calories: 590

Workout- Abdominal
Half Sit Up: 20
Jack Knife: 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 20
Side Sit-Up (each side): 20
Oblique (each side): 20
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 20 (4 count)
Leg Raises: 20
Hello Dollies: 20 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 20
Abdominal Twister: 20
Hanging Knee-Up: 2X10
Hanging Leg-Up: 2X10
Floor Knee-Up: 20
Cobra Stretch: 3X5 seconds
Back Extensions: 20

Weekend hangover

Gunner man:
My apologies for the lack of updates, I got caught up with some things this weekend and couldn't find time to update. Quick recap of the last three days training.

Friday:
-10 mile easy ride
-Abdominal workout

Saturday:
Absent from this training ride: Random Dude. 19.9+miler from my house into Sea Bright, through Oceaport and back home. I had an entire post typed out but lost it. When I stop becoming computer illiterate I will put up our routes with google maps and some photos. Next Saturday will be another ride.



-Sets of pullups and pushups in the afternoon

Sunday:
Rest day, some pushups and ab exercises.

Monday:
Workout- Pull-ups
Regular: 1-2-3-4-5-4-3-2-1
Reverse: 1-2-3-4-3-2-1
Close grip: 1-2-3-4-3-2-1
Behind-the-neck: 1-2-3-4-3-2-1
Commando: 1-2-2-1

Workout- Triceps
Dips: 4 X 15

Workout- Push-ups
Regular: 2-4-6-8-10-8-6-4-2
Tricep: 2-4-6-4-2
Dive Bomber: 2-4-6-4-2
Wide: 2-4-6-4-2
Hands outboard: 2-4-6-4-2
Decline: 2-4-6-4-2
Incline: 2-4-6-4-2

-5 mile sprint ride

Week 6/Workout 4

Gunner man:
Seven years ago a wide eyed, bushy tailed, and timid 18 year old traded the swamps and pollution of New Jersey for the swamps and sand fleas of Parris Island, South Carolina. Unlike real Paris, there is nothing romantic, sexy, or scandalous about Parris Island. In fact, aside from the pronunciation of the name, you would be hard pressed to find someone who actually enjoys living at Parris Island. Founded by Spanish explorers, and later settled by French Huguenot Jean Ribault, Parris Island became a wasteland of swamps and marshes often times used as an outpost. Legend has it Ribault would hear what sounded like shouts and screams of teenagers dying and teenagers becoming men. Decades later, in 1915, my beloved Corps filled those harrowing voices Ribault heard with the nations finest males, molding boys into men, and ingraining a warrior spirit and ethos that was forged in 1775. Today, Marine Corps Recruit Depot (MCRD) Parris Island trains 17,000 of this nations finest men and women, transforming ordinary citizens into one of the elite fighting forces in the world. What does this matter? I figure on cardio days I will spice up some of the blog with writings of the places, people, and experiences that helped shape me and caused me to become the man I am today. Seven years ago I was that wide eyed, bushy tailed, timid teenager. Seven years ago, I was one of those teenagers, screaming for dear life, screaming to make it another day, having my timid, weak voice become raspy and strong. Seven years ago I said goodbye to a boy and 13 weeks later welcomed a man.

Cardio- Interval (Rest: Level 8/Sprint: level 11)
5 minute warm-up (90-95 RPM)
1 minute hard (105-115 RPM)
4 minute rest (90-95)
1 minute hard (105-115 RPM)
3 minute rest (90-95)
1 minute hard (105-115 RPM)
2 minute rest (90-95)
1 minute hard (105-115 RPM)
1 minute rest (90-95)
1 minute hard (105-115 RPM)
1 minute rest (90-95)
1 minute hard (105-115 RPM)
2 minute rest (90-95)
1 minute hard (105-115 RPM)
3 minute rest (90-95)
1 minute hard (105-115 RPM)
4 minute rest (90-95)
1 minute hard (105-115 RPM)
5 minute rest (90-95)
1 minute hard (105-115 RPM)
5 cool down

Week 6/Workout 3

Gunner man:
Warm-up/Stretching:
Pull-ups- 10 reps X 2 sets: slow using a 2/3 motion (2 seconds up, 3 seconds down.)
15 minutes of upper body stretching

Workout- Pull-ups
Regular: 1-2-3-4-5-4-3-2-1
Reverse: 1-2-3-4-3-2-1
Close grip: 1-2-3-4-3-2-1
Behind-the-neck: 1-2-3-4-3-2-1
Commando: 1-2-2-1

Workout- Triceps
Dips: 4 X 15

Workout- Push-ups
Regular: 2-4-6-8-10-8-6-4-2
Tricep: 2-4-6-4-2
Dive Bomber: 2-4-6-4-2
Wide: 2-4-6-4-2
Hands outboard: 2-4-6-4-2
Decline: 2-4-6-4-2
Incline: 2-4-6-4-2

Cardio:
40 minutes/13.2 Miles/120RPM/156 heart rate

Week 6/Workout 2: Cardio and Weigh In

Gunner Man:
Weigh in day and cardio/abdominal workout. I stupidly left my progress cards back in Vermont, so I am going to have to start from scratch. When I started this workout and training I was at 205-207 pounds. Gradually I got it down to where my last weigh in on June 30 I was at 190 pounds, and had cut about an inch off my waist (35.5-34.4). Those are pretty much the only numbers I remember exactly. If I can get down to 180 before I go back to Vermont I will be satisfied. The weigh in for past two weeks are as follows (June 30-July 14):

Weight: 192
Waist: 34"
Chest: 41"
Bicep(L/R): 15"/15"
Tricep(L/R): 14.5"/14.5"
Hips: 41
Leg(L/R):24"/24"
Calf: 14.5"/14.5"

Interval Workout- Stationary Bike
40 minutes/16.4 Miles/Level 11 hill workout
5 minute warm-up
1 minute pedalling at intense pace at 100-108RPM
1 minute rest at 80-85 RPM
(Repeat 1/1 for 30 minutes)
5 minute cooldown

Workout- Abdominal
Half Sit Up: 15
Jack Knife: 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 15
Side Sit-Up (each side): 15
Oblique (each side): 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 15 (4 count)
Leg Raises: 15
Hello Dollies: 15 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 15
Abdominal Twister: 15
Hanging Knee-Up: 2X5
Hanging Leg-Up: 2X10
Floor Knee-Up: 15
Cobra Stretch: 3X5 seconds

*Once Tyrrell finishes his thesis I am sure he will start posting his workouts as well