STOP MAILING YOUR SH*T TO MY DAD: MAIL FRAUD and THE ELDERLY

•February 10, 2017 • 4 Comments

mail-5PLEASE! PLEASE! PLEASE! Stop mailing your misleading SH*T to my 85-year old dad!

Last week I bagged up (for disposal) six 30 gallon garbage bags of junk mail. I spent a couple of hours sorting through the mail my dad had accumulated because it was just too overwhelming for him to sort with any kind of speed. Why is my 85-year old father having trouble sorting this mail?

First, my dad comes from a time when snail mail meant something. If something came in the mail it was usually important. Sure, there were solicitations and “junk mail” back in the day, but they were typically more obvious and less overwhelmingly abundant. I’ve been at my dad’s house when the mail arrives and there are days when it does not fit in his mailbox–the mailman leaves it in a bin by his door.

mail-6Just a couple of days ago I was at my dad’s when the mail arrived. I went through the more than 60 envelopes with him. There was not a single piece of “legitimate” mail–a bill, a statement or other official documents. But there were plenty of solicitations, pleas and “gifts”–“gifts” that were “thank you’s” for the numerous small donations they had already scammed out of my trusting father with their manipulative tactics.

To call most of this mail is misleading would be a gross understatement. I’ve noticed several “tactics” that are being used.

  1. Blank Envelopes: If there is no indication of who it is from or what it’s about, of course you need to open it, right?
  2. Official-Looking Packaging
  3. “Urgent” Packaging
  4. Official-Sounding Text/Language
    1. “Confidential Checking Account Information Enclosed”
    2. “For Addressee Only”
  5. No Return Address/No Name of the Organization
  6. “Handwritten” Pleas
  7. Any combination of the above

In addition to these basics that you may see in your own junk mail, these criminals use particularly heinous methods to scare and manipulate the elderly. They use misleading and inflammatory language on topics relevant to seniors in their mailings:

  1. Social Security
  2. Medicare
  3. Retirement Benefits

Instead of actually helping–protecting the rights of seniors and their limited incomes–these leeches are bleeding away the elderly’s finances one $5, $10, $20 or $25 check at a time.

mail-1If you have an elderly parent (or grandparent), I highly suggest you start examining and talking to them about their mail–NOW. If they are receiving more than 10 pieces of junk mail a day–take a closer look. If they are starting to experience any type of (even mild) memory or cognitive issues, take an even closer look–and, find a way to examine their checkbook to see if they might be succumbing to the manipulative pleas and actually writing checks to these criminals.

The elderly often think that their donations to these organizations are tax-deductible contributions going to “charities”–but many are 501(c)(4) organizations (not 501(c)(3))and the contributions ARE NOT tax-deductible. Of course, you only see that if you can read past all the inflammatory language and make your way to the very fine print inconveniently located in just one place on their materials.

There is a blog I found specific to junk mail: ARE YOU DROWNING IN JUNK MAIL? I’ve found it useful–particularly as I go through my dad’s mail and try to get him off mailing lists one organization at a time. It has links to many of these junk mail offenders.

What these organizations are doing may or may not be illegal, but rest assured it is unethical and immoral. I encourage everyone to engage their parents, grandparents and legislators in this discussion and help end this travesty of elder abuse.

 

ORAMM: Round Two in 2017

•February 1, 2017 • 5 Comments

 

oramm-2016-start

2016 Pre-Race and Smiling

In July of 2016, I completed the Off-Road Assault on Mt. Mitchell–a mountain bike race in North Carolina’s Pisgah National Forest. I use the word “completed” because I did not have the best of days–finishing last in my age group and (I think) third from last overall. Still, I did manage to beat the cut-off time and suffered only one minor crash–but, those weren’t the race memories I’m used to having.

 

I had trained pretty hard for the 2016 event, but even with the number of cycling miles I put in, I knew that I could have done a better job in 2016–and, with some tweaks to my training, a better job in 2017.

My first realization was that I needed to better stick to my nutrition/hydration plan. I didn’t do well–it was hot and I did not hydrate well enough to compensate. My one hamstring was cramping and seizing up so badly, there were long stretches in the second half where I just couldn’t pedal without the risk of falling off the bike–I walked uphill a lot. I also didn’t regularly use the Hammer Nutrition supplements that I had been using in training. Finally, I just don’t think I put in quite enough calories during the ride–I finished with leftover gels and bars. My goal is to remedy that in 2017–sticking more strictly to an improved nutrition/hydration plan.

 

oramm-2016-finish-ugh

Post-race Not Smiling

My second realization was that the most technical single track trails were not nearly as horrifying as I expected. Sure, there were a couple of downhill sections that I didn’t ride (and still might walk in 2017), but it wasn’t nearly as technically challenging as expected. I do know that I need to get in some practice with tight downhill switchbacks–something I will do in 2017.

 

Speaking of switchbacks, I also recognized that I need more practice with the tight uphill switchbacks as well. I spent too much time off the bike in 2016 because I couldn’t make some of those turns while climbing.

ride-to-falls-pre-raceGear. My bike (Specialized Stump Jumper) performed well. No complaints with my bike. But, the soles of my shoes delaminated (maybe from all the walking?) just before the main Heartbreak Ridge downhill in the last third of the race. They were my (old) back-up shoes–used mainly because I couldn’t bring myself to drop the cash on a new pair of mountain bike shoes. I ended up zip-tying them (with mixed results) until I encountered a race medic who wrapped them generously with athletic tape. Of course, I’ve invested in a new pair of shoes since then.

Finally, I just need to do a bit more climbing. I did a bit of hill work last year–mostly at Croom on the trails and the paved roads close to Tucker hill–but I don’t feel like it was enough. So, in addition to riding at Croom, a training trip north to the mountains late in the Spring, I plan to get in some training rides in the hilly bits of San Antonio (Florida).

My goal for the 2017 ORAMM is to take (at least) an hour off of my 2016 time. Yes, a whole hour–that just shows how slow I was in 2016 and how much room I have for improvement!

 

Many? Some? Few? Demand Precision

•January 29, 2017 • Leave a Comment

img_0981My cats and I have different interpretations of the words “a lot” and “frequently.” To Harpo, Lolie and Darryl (when referring to how often they would like to be fed wet food) “frequently” likely means three times a day (or more). In my mind, “frequently” is once a day. Likewise, I think “a lot” of catnip is about a half teaspoon sprinkled on a toy–for them, it’s an entire eight ounce container they can romp through.

These different interpretations are definitely linked to an agenda–mine is to not spend all my money on wet cat food while theirs is to eat wet cat food all the time. Likewise, they want to romp in catnip and run around like banshees all night, while I just want them to get a little playful for about 30 minutes.

manyvsmuchPeople have similarly different interpretations of what are called “indefinite numbers”–words like “several,” “many,” “most” “frequently” and “few;” or, even more informal terms like “oodles,” “a smidge,” “tons” or “a lot.” “Several” or “many” might refer to “more than 10” or “or more than 100” or “more than a million’ depending on the context and/or the individual. “Most agree” might mean, to you, that 90% agree, while to me it might mean that 51% or more agree–there is a difference in that perception. Why does this matter?

Skim the news headlines, Facebook newsfeeds or Twitter feeds on any given day and you are likely to encounter the imprecision of at least one of these words. These words are often (what do we mean by “often?”), used by authors and speakers to disguise the fact that they really don’t have concrete information (precise numbers) about a subject. Sometimes the omission of exact numbers is simply because the information is not available–sometimes, it is deliberately left out to serve a particular agenda. That agenda also can be more nefarious than simply getting served an extra can of wet cat food–it can be used to distort or obscure the truth.

Take for example this headline from ABC News in December of 2016:

“Trump has declined many intelligence briefings offered to him according to Senate Aide.”

I would think that someone (source or reporter) may have been able to quantify exactly how many briefings were declined (or at least narrow the range down a bit). That said, maybe the precise number wasn’t enough to cause the alarm the “Senate Aide” desired. Or, maybe the source really didn’t know the precise number; maybe the reporter didn’t have an alternate source that knew the precise number.

Of course, then President-elect Trump’s Chief of Staff, Reince Preibus didn’t clarify matters when he responded that intelligence briefings were “happening quite frequently.” Again, “quite frequently” might mean “once a week” to you or  “everyday” to me. Was Preibus using indefinite numbers because he thought the regularity of briefings might not seem “quite frequent” enough to some people? Or, at the time, did he truly not know how often the briefings were taking place?

We’re lucky the people who use indefinite numbers aren’t writing our paychecks (“This week you’re getting paid many dollars.”) or prescribing our medicine (“Take this pill frequently.”).  But these vague terms are being used by politicians of every party, by traditional and non-traditional media–those with the power to influence and those with the power to act.

When you see the use of indefinite numbers in a news article/report, on Facebook or Twitter or even in conversation, ask yourself these questions:

  1. Is more precision needed for you to understand the point?
  2. If yes, do you think it would have been possible for the writer or speaker to have been more precise?
  3. If yes, do you think the writer or speaker was deliberately avoiding that precision for some purpose?
  4. If yes, what was that purpose?

Demand precision when it comes to numbers. Read and listen critically–don’t be manipulated by your leaders, the media or your cats.

 

Keep Running FUN!

•January 25, 2017 • Leave a Comment

As some of you already know, I am a reluctant runner. I know it’s great for overall fitness and I enjoy it (more) when I’ve been consistently running. But, there are times when my old images of running drudgery and heavy-footed death shuffles creep into my psyche and I need to make running fun again.

Sometimes, just getting into the woods and running on a trail can help. Sometimes, I require something more “adventurous.”

Coming off a week of being sick (bad head cold), I did a somewhat pleasurable 3-mile trail run to re-start my running this past Monday. It wasn’t the best run, but as I tell myself, “Every time I run it’s a win.” Still, I was left a little wanting.

orienteering-marker-permLuckily, I was running at Starkey Wilderness Park in Pasco County and I happened to start and finish my run adjacent to an old Eagle Scout Project–a permanent orienteering course. I had printed off the course instructions a while ago and put them in my Starkey file–which I happened to have with me as I was also at the park for an event meeting. I pulled out the instructions, looked at the time and figured I had time to do the one mile course prior to my meeting.

orienteering-1I grabbed my compass, stuck the instructions in a Ziploc bag, strapped on my water belt and dashed off into the woods. It’s a bearing/distance-type of orienteering course, so I was dialing the bearing in on my compass and then dashing off along that course while counting my “paces.” It was a series of sprints and stops cross country–easy ground and rough ground, under trees and through tall grass–all while sporting a face-stretching smile.

I made it back to my vehicle with enough time to do a quick change, drink a little recovery drink and drive over to the park office for my meeting.

 

orienteering-selfie-at-starkey-parkIt was just what I needed to help reinvigorate my running and start my day off full of positive mental energy. And, in the back of my mind I was creating future running workouts that will also incorporate that orienteering course.

For information on the Starkey Wilderness Park permanent orienteering course click here.

For information on other permanent orienteering courses in Florida click here.

Now, get out and add some fun to your running!

1984 in 2017: Better late than…?

•January 24, 2017 • 1 Comment

1984-book-cover

ALTERNATIVEFACTS=ALTFACTS=NEWSPEAK

My first impression upon hearing the discussion regarding the use of the term “alternative facts” in the news media over the past few days was that George Orwell’s Ministry of Truth from 1984 was manifesting itself in 2017.

In the classic dystopian novel (which we all should now re-read), the Ministry of Truth controls information–news, entertainment, the arts and education (and, hence, language). One of the ministry’s main functions is to “rectify” historical records so that they support the current policies of the ruling party and Big Brother. They are not so much creating “alternative facts” as creating the only facts. There are no alternatives–only the ruling party’s take on the truth.

How do they get away with this in 1984?

Overtly, anyone who chooses to deviate from the currently prevailing party line is severely punished. Citizens must believe what the party/ministry/Big Brother say–even if it contradicts what they may have said in the past. The classic example is the slogan “We’ve always been at war with Eastasia.” When, in fact, they had been allies with Eastasia in a war against Eurasia. But, the threat of punishment and the constant repetition of the “new reality” quickly creates a citizenry that falls in line.

This surely echoes the current state of what is currently referred to as “fake news”–not in the sense that punishment creates complicity, but in the sense of it being repeated, reposted (and “liked”) on Facebook and re-Tweeted thousands or hundreds of thousands of times. Repetition creates reality?

More subtly, the Ministry of Truth manipulates language–using Newspeak to sanitize the English language (“oldspeak”) of precise meaning and expressiveness. In many ways, it is an oversimplification of language.

Antonyms disappear–replaced by the prefix “un-” (e.g. warm becomes “uncold” and bad becomes “ungood”). Is “alt-” the 2017 version? “Alt-Facts,” “Alt-Right,” “Alt-science?”

Nuances disappear (e.g. the subtle differences between good, great, excellent and best simply become “plusgood” or “doubleplusgood). Today, there might be a thousand variations on the smiley face emoji–but, can they convey the same emotion or expressiveness of the written word? For the sake of (an artificially created need for) brevity, conveniently use “LOL,” “OMG,” “BTW,” “LMAO” and thousands of other acronyms. Can any convey a meaning as precise as proper use of an extensive vocabulary?

Are we on our way to not only a post-factual but also a post-textual society? Will words (and even acronyms) soon be replaced by pictures/pictographs/emojis?

 

 

 

 

 

 

 

 

 

THE ELUSIVE TRUTH: Introduction

•January 10, 2017 • 1 Comment

elusive-truth-coverEven before this past year’s presidential election (and the focus it brought to the topic), I noticed it was becoming more difficult for some people to distinguish between “real news” and “fake news.” And, of course, we’ve even been told that “there are no such things as facts.”

I’ll be the first to admit that you are likely to find a multitude of sources online that will support a corresponding multitude of opinions and world views–making it easy to spiral deep into a dark, comfortable and homogenous cavern of agreeability.

But, today, even that deep, dark cavern is likely to have Wi-Fi and you are still likely to get some minimal exposure to flashes of opinion unlike your own. You can either ignore these flashes or open your eyes and mind and examine them. Ignoring is the easiest path–you remain secure in your own opinion and you simply use the time for other things. Examination of these flashes is the rougher path as it requires time and skills–and, it may lead to a questioning of your own world view.

I would argue that the second path is the only path for an engaged citizen–first, because it has the potential to further strengthen your old world view (if your analysis leads that way); and, second because, again, no matter how deep our personal cavern of opinion, we all interact with people of differing opinions on an almost daily basis.

So, given the idea that examining and analyzing differing opinions can be a good thing, how do we address the shortage of time and critical thinking skills essential to the process?

 

MAKING TIME

For some of us, this is not just a matter of making time to critically examine differing opinions, but a matter of that PLUS making the time to learn the critical thinking skills necessary to that examination.

Notice that I say “making time” and not “finding time.” The determination of “making time” will always trump the implied luck of “finding time.” You must make time in your schedule. Once a day, three times a week, once a week–it does not matter if you are consistent.

At that regular time, set aside 15-30 minutes to 1) read and analyze a blog post, newspaper article. listen to and analyze a radio show or podcast or watch and analyze a news station that you know is typically counter to your opinions; and/or 2) learn a new method of critical thinking or analysis.

 

CRITICAL THINKING SKILLS

Some people are lucky and have a naturally questioning and analytical mind–and some people do not. But, everyone can learn the basics of how to critique the influencers in our world–powerful individuals, the groups to which we belong and the media.

I had the good fortune of being introduced to a wonderful book while in school–“The Elusive Truth” by Philip Roden. Unlike the Roget’s Thesaurus I acquired in seventh grade, my copy of Roden’s book didn’t make it through my moves throughout the years.  I recently bought one through Amazon with the goal of using it for the basis for several blog posts outlining tools for critical thinking.

In future blog posts, I’ll be discussing topics ranging from “Group Pressure” and “Believing the Mass Media” to “Point of View” and “Precise Meaning.” It’s my hope that for some of you, the discussions will be a nice review and reminder and for others that it may help you look at the opinions and information presented to us in this world in a slightly different (more critical) way–making us all better citizens.

 

 

 

 

“Head-Down Syndrome,” GPS and Finding Your Way in the World

•November 30, 2016 • Leave a Comment

map-collage-road-gazetteerOn a recent trip back from a race in Miami, one of the outrigger team guys I was driving with shouted “Old School!” and pointed out a car in which the passenger had a paper map unfolded in their lap. It’s a rare sight in a world where our cars and phones are equipped with GPS devices that will map routes, find us a Starbucks and even talk us through the directions.

Now, I’ll be the first to admit, that I often use my iPhone or iPad for directions while I’m driving. I’ve even used a GPS to navigate in the woods on occasion (sacrilege!). But, even in those circumstances, I’m sure to study (even briefly) the map and route that have been generated. Why?

First, I tend to be a visual person–I like to be able to “see” the route in my mind. There is also a practical side to this–being prepared if for some reason the GPS device fails. By reviewing the map and route, I will at least have some idea of where I’m headed and the roads I’m taking to get there. I might even remember a few landmarks.

national-geographic-magazineSecond, I just love maps. I have to thank my dad, and his National Geographic Magazine subscription, for originally stoking my love of maps. Add to that years of backpacking, hiking and adventure racing–poring over topographic and trail maps–and I find it difficult to not pause and look at any map I come across.

photo-1Over the last 12 years or so, I’ve taken my love of maps and land navigation and taught hundreds of people the skills they need to find their way in the woods. Every once in awhile, when I post an upcoming course, I get a questioning comment like “Why would anyone need this anymore? Use a GPS. Use your phone.” Or now, “There’s an app for that.”

Sure, our modern electronic devices and modern software can most likely get you from point “A” to point “B”–on the road or even in the woods. If they are properly charged (and/or have an adequate battery life), they might last the duration of your need. But, they are machines operated by humans and these things tend to break down from time to time. What happens if they break down in the middle of a road trip? What happens if they breakdown in the middle of a backpacking expedition or a mountain bike ride? Without some basic map and compass skills, without some basic land navigation skills, you might be screwed.

Why? “Head-down Syndrome.” We’ve all seen it. We’ve all likely participated in it–head down, focused (most commonly) on our phones while the rest of the world goes on around us. We often know more about what’s going on 5,000 miles across the world  than what’s going on five feet in front of us.

That lack of “situational awareness” or “local awareness” is something that carries over into using GPS to navigate on the roads or in the woods.

On the road, we are no longer looking at road signs or for landmarks, we are often simply waiting for the GPS to tell us when to turn (sometimes cutting across multiple lanes of traffic because we don’t even pay attention to the GPS until it says “turn now”).

In the woods, GPS-dependence similarly deteriorates “awareness” over time. While there are a few apps available that are able to do some slightly more advanced route-finding, most GPS still simply create straight-line routes–the shorter distance between your start and end points. These simpler apps don’t take terrain (waterways, cliffs, interstate highways, etc) or elevation change (steepness of incline or decline) into consideration when plotting your route. The more advanced apps may be able to take some of those variables into consideration, but often don’t account for recent local conditions (e.g. drought or heavy rains) that may either hinder or open up other route options. Either way, GPS use still reinforces looking more at the device screen than at the environment through with you are traveling. Again, if the GPS fails, you might not know how far you’ve gone on what trail or what trail you were supposed to turn on next–you could be in serious trouble far from assistance.

What is the solution in these cases?

On the road, you can stop and ask directions, if you can find someone who is still familiar with this archaic method. Of course, you’re unlikely to be able to take the direction-giver with you and have them give you verbal turn-by-turn assistance. So, you will have to write down the directions. Then, you’ll have to rekindle your awareness skills–looking for road signs and landmarks. Purchasing a paper map might also help–if you have enough familiarity to recognize (on that map) where you are and where you are going.

In the woods, potentially farther from civilized assistance, shelter or provisions, lack of awareness of your environment or route might create a much more dire situation. Do you even know what trail you are on? Do you know which way is north or south? Do you know which direction you could travel to reach a road or town? Do you know the location of any fresh water? In both situations, basic land navigation techniques can help mitigate potentially time-consuming or dangerous situations.

photo-2In my navigation clinics, I emphasize map reading, terrain recognition and environmental awareness. Map reading involves developing a comfort level with a variety of common map types, map symbols, map scales, topographic lines and colors. Terrain recognition involves looking at a feature (e.g. a hill, a river, a road or a particular habitat) in nature and locating it on a map (and vice versa). Environmental awareness is possibly the toughest skill to master–challenging because we may be trying to move quickly (driving, running or mountain biking) while also paying attention to the map, road, other drivers, our footing, other bikers or trail obstacles. But, efficient land navigation (sans GPS) requires an almost constant awareness of features behind, around and ahead of you.

If you are interested in lifting your head up from your phone, liberating yourself from your GPS and developing the confidence that comes from enhanced environmental awareness, get more information on my upcoming land navigation clinics by CLICKING HERE.

 

 

 

 

 

Stop and talk. Stop and notice.

•November 23, 2016 • Leave a Comment

DCIM108GOPROTwo weeks ago I was on the water north of the Dunedin Causeway paddling  my OC1 (a one-person outrigger canoe). Tucking in close to shore, I was trying to avoid the wind and just grind away at a longer, flat water workout. As I came around a long marina dock, I noticed a thin, older man paddling steadily with a kayak paddle in a recreational canoe .

Typically, while out training, I would keep to myself–keep to my training plan–and zip by–avoiding any chance to be social. On this particular morning, for some reason, I steered close to the canoe and managed a “good morning.” I slowed my pace even more and had a nice conversation with the fellow paddler (I think he said his name was “Meade”) who was starting to train for the 300-mile Watertribe Everglades Challenge. He was going to be racing a self-built sailing canoe. I mentioned competing in the Ultramarathon (a 60+ mile race that is essentially the first leg of the longer Everglades Challenge) in a surfski in the past and that I was contemplating doing it again next March as part of a six-man outrigger canoe.

After a few pleasant minutes, I said my farewell and turned my OC1 in the other direction and picked up the effort level–getting back to my training. The second half of my paddle ended up being stronger than the fist half. Was it the little rest I got while talking or was it the energizing feeling I got from a brief sharing of experience with another water-lover?

img_1566I’m sure it was a combination of both–but, I like to think the conversation was the critical factor. Paddlers are passionate folk and the encounter helped remind my how much I love sharing my own experiences and hearing about those of others. It also reminded me of how energizing it can also be to just stop and notice–not just the dolphins and the manatees, but the cloud reflections on the surface, the sea grass bent in the current or the subtle changes in light and color as the dawn progresses.

“Elite” vs. “Elitist”

•November 22, 2016 • Leave a Comment

It vexes me when words are used improperly and doubly so when that use advances a cultural stigma attached to the achievement of  excellence.

In much of the rhetoric leading up to, and following, the recent presidential election, the words “elite” and “elitist” were used almost interchangeably–a practice that is somewhat incorrect even though the words resemble each other.

According to the Cambridge Dictionary, “elite”(adjective) is defined as: “belonging to the richest, most powerful, best-educated, or best-trained group in a society.” The word can also be used as a noun.

elitistAccording to the Cambridge Dictionary, “elitist” (adjective) is defined as: “a characteristic of the elite,  and [emphasis added] especially not caring about the interests or values of ordinary people.” It can also be used as a noun. The dictionary entry also notes that the word is often used in a disapproving manner.

If we have to hang the black hat (“bad guy” label) on one of these words, it should be “elitist.” This is the word people mean to use (but often use “elite”) when they are speaking or posting about “elites” who are out of touch with, or don’t care about, the needs, interests or values of those who are not a part of their group (or, in some cases, of anyone besides themselves). Sure, you might say it is a fine line, but it’s a line that I believe shouldn’t be crossed.

Why? Well, because we don’t want to disparage people just because they may be wealthier, more powerful, better-educated or better trained–elites. Being one of the best baseball players, accountants, doctors, carpenters, computer engineer’s, plumbers, writers or stock brokers isn’t inherently “bad.” We don’t want to stigmatize success–ever. Personally, I’d be proud to be called an elite.

What individuals do with their fairly-gotten success may be something open to analysis–and/or criticism–but never the success itself. Overuse of the word “elite”–often interchangeably (and somewhat incorrectly) with the word “elitism” can lead us down a slippery slope towards a world that demonizes “winners” and “achievers.”

 

 

 

 

 

 

 

 

MOVE A LITTLE…everyday.

•September 5, 2016 • Leave a Comment

sissy squatThe two-weeks prior to an event are almost always a struggle for me–a struggle to balance workouts with the last minute preparations for producing an event for over 800 participants. And, being the type that loves long, grinding workouts, that becomes quite a challenge.

A few days ago, I actually clicked on a link from someone’s post on Facebook and read this article from Outside Magazine. The article made me realize that sometimes I need to sacrifice my love of those long endurance workouts and just move a little everyday–that it’s okay if my workout isn’t one that’s worthy of a cool name or a Facebook post or a blog entry (though I’m doing that anyway!).

HOME GYM

This was a short workout, but my day is already going so much better because I moved my body a little.

4 times through:

  1. Concept2 Rower: 1 minute
  2. Pull-ups
  3. Kettlebell Thrusters
  4. Bench Press

3 times through:

  1. Crossover Rows (on ball)
  2. Bodyweight Sissy Squats
  3. Side Lateral Raises (on Bosu)

3 times through:

  1. Crossover Reverse Fly
  2. Kettlebell Curls
  3. Triceps Pulldowns