Mon: 11/30/15, general health

600am: (10.5 hours sleep)

Cold shower 

Joint mobility 

10-8-6-5-2-1 pushup/FLR ladder 

PM: 

Coaching x 90 min

Notes: 

200#

Sun: 11/29/15, general health

620am, 27 degrees, cloudy

Douse 2 x 5 gallons 

Power breathing x 3 

Joint mobility 

10-8-6-4-2-1 pushup/FLR ladder

Win Hoff breathing x 2 cycles 

In the PM: 

Thanksgiving dinner 2 with in-laws. 

Sat: 11/28/15, general health

600am, 19 degrees, clear

Douse 2 x 5 gallons 

Power breathing x 3

Joint mobility 

10-8-6-4-2-1 pushup/FLR ladder 

Win Hof breathing x 2 cycles 

Then: later in am

Upper body band work 

Notes: 

Drank some wine. Throat closed up and got super stuffy. Any red blends, Malbec and Merlots cause me to get sick. Instantly. 

Focus: consistency and moderation 

Fri: 11/27/15, general health

600am:

Cold shower 

Joint mobility

Foundation drills 

Then: 

Coaching x 2 hours 

In the PM: 

Hike @ Carlos Stste Park x 45 min

Notes: 

200#

Thur: 11/26/15, bw

400am:

Work x 2 hours (drive the route)

Then: 

Cold shower 

Joint mobility

2 x (10-8-6-4-2-1) pushup/FLR ladder 

Wim Hoff breathing x 2

then:
eat, all day.

Notes:
199.7#

Wed: 11/25/15, 40 day workout 10

PM: 

Coaching x 2 hours 

Then:

2 x 5/5 1h press @ 60#

2 x 5/5 1h front squat @ 60#

1 x 50 2h swing @ 60#

Notes: 

202#

Work is crazy. Super busy. Very little free time.

Mon: 11/23/15 - Tue: 11/24/15/15 rest

AM:

Cold shower 

Joint mobility 

PM: 

Coaching x 2 hours 

Notes: 

202#

Work is crazy. 

Sun: 11/22/15, rest/recovery

700am:

Cold shower
Joint mobility
Foundation drills

then:
Church x 90 min

then: the rest of the day
Work
BSF lecture prep
House cleaning
Closet clean-out
Getting organized for baby

Sat: 11/21/15, recovery, rest

600am:

Cold shower 

Joint mobility 

Then: 

BSF training x 90 min 

Then: 

Fall cleaning and house projects the entire rest of the day. Back is really sore. 

Fri: 11/20/15, 40 day workout 9

600am:
Quiet time x 40 min

then:
Cold shower
Joint mobility

3-2-1 x dbl in press @ 2 x 60#

3-2-1 x dbl in front squat @ 2 x 60#

1 x 30 2h swing @ 80# 

1 x 10 ab wheel rollout

In the PM:
Coaching x 120 min

Notes:
200#
Nutrition terrible again. Strength feels awesome, but could be do to calorie surplus. When I was training for 2 mile timed run conditioning test I was not taking in many calories in preparation to get down to a low weight (<197#).  Day 3 of no snus. Terrible.

Thur: 11/19/15, 40 day workout 8

545am:

Quiet time x 30 min 

Then:
Cold shower
Joint mobility

2 x 4/4 1h press @ 60#
2 x 5 goblet squat @ 80#
1 x 30 2h swing @ 80#
1 x 10 ab wheel rollout

In the PM:
Coaching x 120 min

then:
3-2-1 double kb press @ 2 x 60#
3-2-1 double kb front squat @ 2 x 60#
1 x 20 2h outside leg swings @ 2 x 60#
4 x 5/5 1h swings @ 60#
1 x 10 kneeling ab wheel rollout

then: cool down
relax into stretch (long)

Notes: 

201#
Been great getting a quick workout in in the morning. I made another 60# kb tonight so had to play with it a bit before bed. 45# kb w/ 3 x 5# plates duct taped to the sides. Works well for most things, especially dead stop clean and presses and 1h swings. Nice to have some heavier kbs finally. 

Wed: 11/18/15, 40 day workout 7

530am: 

Streams in the Desert 

Homiletics/BSF (Rev 5:6-10)

Journal 

Then: 

Cold shower 

Joint mobility 

2 x 5/5 sldl @ 80#

2 x 3/3 1h press @ 60#

4 x 5/5 1h swing @ 80#

1 x 10 ab wheel rollout 

In the PM: 

1 x 10 bench press @ 155#

1 x 10 deadlift @ 205# (perfect weight)

15 x dhnk pull-ups 

Then: 

Coach x 120 min 

Notes: 

201#

Eating needs to improve. Day 1 of no chew. Rough.

Tue: 11/17/15, 40 day workout 6

600am: 

Homiletics/BSF (Rev 5:1-8)

Journal 

Then: 

2 x 5/5 sldl @ 80#

2 x 3/3 1h press @ 60#

1 x 25 2h swing @ 80#

1 x 10 ab wheel rollout w/ pause 

Then: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Coaching x 120 min

Notes: 

200#

Nutrition poor yet again. Gotta get this fixed. Also need to get back running. Cannot lose all the hard work I put in to pass conditioning test. 

Mon: 11/16/15, rest

530am:

10 min run (dropped car off at shop, jogged home)

Then:

Streams in the Desert 

Homiletics/BSF (Rev 4:1-11)

Journal 

Then: 

Cold shower 

Joint mobility 

In the PM:
Coaching x 90 min

then:
BSF x 120 min

Notes:
200#
Run really woke me up this morning. Felt good to stretch legs out.

Sun: 11/15/15, 40 day workout 5

AM:

Cold shower
Joint mobility
Upper body band work

PM: 

2 x 6/6 sldl @ 80#

2 x 5/5 1h press @ 60#

8/8, 6/6 x 1h row @ 80#

1 x 20/20 1h swing @ 60#

1 x 10 slow ab wheel rollout

then: cool down
Upper body band work x lots of reps
3 x 20 pushups

Later in the PM:
BSF prep x 45 min 

Notes: 

199#

Lots of eating. Super hungry. Nutrition not great but I ate like a horse. 

Sat: 11/14/15, rest

530am: 

Cold shower 

Joint mobility

Then: 

BSF prep x 2 hours 

Notes: 

199#

Fri: 11/13/15, 40 day workout day 4

530am:

Recharge 

In the PM: 

Coaching x 2 hours 

Then: 

2 x 5 paused bench press @ 155#

2 x 5 deadlift @ 225#

2 x 5 dhnk pullups 

1 x 30 2h swings 

1 x 10 ab wheel rollouts 

Notes: 

197#

Busy day. No rest.

Thur: 11/12/15, 40 day workout 3

600am:
Cold shower
Joint mobility
Band work

Into work early

In the PM:

Practice x 4 hours 

Then: 

2 x 5 paused bench press @ 155#

2 x 5 deadlift @ 225#

2 x 6 dhnk chin-up 

1 x 30 2h swings @ 80#

1 x 10 kneeling ab wheel rollout

Notes: 

Weight: 196.8

Comments: got a good nights sleep felt better. Still tired from all the practice hours lately.

Wed: 11/11/15, 40 day workout 2

530am:

Streams in the Desert 

Homiletics/BSF (rev 4:1-8)

Journal 

Then: 

Cold shower 

Joint mobility
10-8-6-4-2-1 pushup/flr ladder 

Band work

In the PM:
Coaching x 4 hours

then:
2 x 5 paused bench press @ 155#
2 x 5 deadlift @ 225#
2 x 5 dhnk pullups (breath at bottom)

Notes:
Weight: 197#
Comments: Forgot swings and core work. Exhausted from long week of tryouts. Only 1 more day left then practices end at 2 hours, much more manageable. 

Tue: 11/10/15, 40 day workout

700am:

Cold shower 

Joint mobility 

75 x pushups 

Upper body band work 

In the PM: 

2 x 5 deadlift @ 225#

2 x 5 paused bench press @ 155#

2 x 5 dhnk pullups 

1 x 30 2h swing @ 80#

1 x 10 kneeling ab wheel rollout

Hammer curls w/ pause at top

Tricep extensions w/ pause at bottom

- 2 rounds 

(All done in < 15 min)

Then: 

Coaching x 4 hours 

Notes: 

Weight: 197#

Comments: long day. Can't wait until tryouts are over. Exhausted and lost my voice, behind at work and short on time. 

Mon: 11/9/15, pushups

515am:

BSF lecture and homiletics prep (Dan 1-2, 6-7)

then:
Cold shower
Joint mobility
3 x 20 strict pushups

In the PM:
Coaching basketball practice x 3.5 hours

then:
BSF x 2 hours

Notes:
Weight: 200#
Comments: The hoops season has started and it is about to get ultra busy with practice, BSF, family and work.

Sun: 11/8/15, cheat and recovery day

Cheat and recovery day on all accounts. Went to Vikings game, tailgating, eating bad food and a couple beers. New project starts tmrw. 

Sat: 11/7/15, pushups

545am: 

Quiet time 

Then: 

Cold shower 

Joint mobility 

100 x pushups 

Then: 

BSF training x 2 hours 

In the PM: 

200 x pushups 

Fri: 11/6/15, GJ no gear day 3

530am: 

Quiet time 

Then: 

Recharge

Then: 

100 x strict slow pushups throughout AM

Notes: 

Weight: 199#

Thur: 11/5/15 - GJ No Gear Day 2

530am:

Streams in the Desert 

Homiletics/BSF (Dan 6)

Journal 

Then:

Cold shower
Joint mobility
10-8-6-4-2-1 pushup/flr ladder
Upper body band work

In the PM:

30 min run @ easy pace 

Then: 

50 x dhnk pullups (ladders)

Then: cool down

Short recovery walk 

2 x 15 2h swings @ 80#

Band stretch 

Later in the PM: 

160 x pushups (Gtg, sets of 20)

Notes: 

Weight: 199#

Comments: legs are unbelievably sore. Quads especially. Didn't eat today until dinner then ate everything in sight.

Living with a Navy SEAL

Living with a Navy SEAL - Living an Exceptional Life article from inc.com

1. Get your butt out of bed.

Itzler's mentor, who had served multiple tours in Afghanistan and Iraq and had lost friends in combat, wanted to remain anonymous, so he's referred to simply as the SEAL in the book. He and Itzler trained whenever the SEAL wanted to. Often, that meant the middle of the night during a cold New York City December.

In part because they got up so early, Itzler says he found he had so much more time to accomplish things during the day: "I felt like everyone else was on a 24-hour day and we had 27."

2. Make the bed.

I was a little amused to hear this one, because making your bed the first piece of advice that Admiral William McRaven, the SEAL officer who commanded the raid that killed Osama bin Laden, gave in an oft-cited speech. It turns out the SEAL started his day the same way. 

"He created a habit and pattern on everything he did--little things like making the bed, to being on time, to perfecting technique and form," Itzler explains. "It's hard to be late or come up with excuses when you're around someone living life like that."

3. Be a consistent minimalist.

The SEAL was finishing his active-duty career at the time he moved in with Itzler and family, using his accumulated leave from the military (basically vacation) to do so. One of the most surprising things, Itzler says, was how simply he lived. 

"He showed up for 31 days with a backpack, his ID, and a debit card. If I went away for 31 days, I'd have five suitcases." Beyond that, he added, "he was the most consistent guy I ever met. No days off. No interruptions. He was disciplined and consistent."

4. Do. Not. Quit.

We all quit. Sometimes I think it's a good thing. Maybe that's why I'm not a Navy SEAL.

"He had all these 'SEALisms,' like: 'If your brain says you're done, you're only 40 percent done,'" Itzler recalls. "So many times physically at work, in negotiations, when I've got deal fatigue, he'd have this incredible energy. There's always more in your reserve tank."

5. Screw your comfort zone.

This seems to be a big part of the SEAL's theory. In short, the idea is that it's only through discomfort and pain that you have the opportunity to grow. It might be that pain is not simply a byproduct of growth, but part of its cause as well. 

"I was physically pushed out of my comfort zone every day. To jump start the concept, I slept in a wooden chair the first night. I think he took it a little too literally," Itzler says. His mantra was: "If it doesn't suck, we don't do it."

6. Wait it out.

Anyone who's served a day in the military--even in much less demanding jobs--knows this part. Patience isn't just a virtue; it's an absolute necessity, if you want to succeed. And Itzler says that one of the surprising things that happened to him was that he grew more patient as a result of his month of training. 

"I became incredibly patient--even sitting in traffic. it. The secret is knowing that everything ends. We'd do these incredible training routines, and he'd focus me on that fact to get through it: It's going to end. Eventually, everything ends," Itzler recalls.

7. Strip out the nonessentials.

This one probably makes sense for a guy who showed up for a month in winter with nothing but a single small backpack, but Itzler said his SEAL mentor taught him to clear his mental clutter as well.

"He made me eliminate all the nonessential things," he recalled. "He'd give me a call and be like, you don't need to do that or return those emails. We're going for a run. And I wouldn't--and nothing suffered. I was so scared [to break the routine], but in fact I became way more efficient."

8. Seek the harder challenge.

Ultimately, the SEAL's methods aren't just about discomfort, or minimalism, but about seeking tougher challenges for the sake of the challenges themselves. 

"Every day escalated," Itzler says. "You do things like physically running in a blizzard in the middle of winter. It was these 'you can do this' kind of mental challenges. He made it OK for me to just live way out of the box, because that's the way he trains and lives his life."

Wed: 11/4/15 - GJ No Gear Day 1

600am: 

Streams in the Desert 

Homiletics/BSF (Daniel 2)

Journal 

Then: 

Cold shower 

Joint mobility 

10-8-6-4-2-1 pushup/FLR ladder 

Upper body band work 

In the PM: 

3 x 20 squats 

3 x 10 squat jumps 

3 x 5 tuck jumps 

Then: 

4 x 30/30 frog hops @ > 25 reps 

2 min rest 

4 x 30/30 split jumps @ > 20 reps 

2 min rest 

4 x 30/30 burpee @ > 10 reps 

Then: cool down 

1-5 2h swings breathing ladder @ 80# kb

Notes: 

Weight: 197#

Comments: this workout is a doozy. Legs and butt were absolutely toast afterwords.  

Sioux Guide to Mental/Physical Toughness

Charles Alexander Eastman was born in 1858 and raised as “Ohiyesa” to be a hunter and warrior in the traditional ways of the Santee Sioux. When he was almost 16 years old, he left tribal life to learn the culture of European-American civilization and earn his undergraduate and medical degrees. Eastman became a doctor, a tireless advocate for the rights of his people, and a writer of many works in which he sought to share the true ways of the American Indian. We previously shared Eastman’s insights on the Sioux ideal of manhood. Having laid that foundational overview, we are now working our way through a series of edited collections of Eastman’s writing on 3 specific subjects: situational awareness, physical and mental toughness, and spirituality.

Living life in the wilderness offered the American Indian a freedom and autonomy those who dwelled in the cities of civilization could hardly conceive of. But such a life also came with its own dangers and struggles — challenges that required the Indian to develop a high level of bothmental and physical toughness. A Sioux’s daily life called for a keen physicality; all men were hunters, and it was considered nothing special for a man to sling a deer around his shoulders and carry it many miles back to camp.

The overall cycle of native life was also seasonal and unpredictable. In the warmer months the game was plentiful and the Sioux enjoyed a variety of outdoor pastimes and celebrations. But the winters brought bitterly cold temperatures, and the need to largely live off the food that had been stored up, as well as to ride out days-long snowstorms with only a teepee as protection from the elements. In order to develop the resilience necessary to endure these ups and downs and “prepare the body for the extraordinary exertions that it might, at any moment, be required to undergo,” the Sioux intentionally trained for toughness: fasts from food and water were undertaken even when there was plenty to eat and drink, ice baths were regularly taken, and “hard exercise was kept up continually.” As a young man, Eastman exercised at least three hours a day (and even kept up this regimen throughout his college years), typically by engaging in a variety of vigorous sports and races with his peers. The Sioux placed such a heavy emphasis on physical activity, because they felt that building a young man’s fitness not only strengthened his body, but developed his ability to live a life of moral virtue and self-mastery.

Indeed, mental and physical discipline were seen as going hand-in-hand; a “trained mind” was necessary “to reach the height of one’s physical possibilities,” while physical prowess and hardihood helped the mind become more resilient and courageous. Together, these twin qualities were prerequisites to a Sioux attaining “true manhood.”

A Sioux’s all-around toughness was not cultivated merely for aesthetics (though they appreciated the beauty of a well-developed body), and using one’s physical power to engage in destructive pursuits for personal amusement was strictly condemned as an abuse of one’s strength. Instead, a man’s strength and endurance were to be developed in order that he might become a more excellent hunter and warrior and better serve his people. A Sioux man became strong to be useful.

To understand the tenets of the training “program” that was used to reach that goal, we turn now to the words of Charles Eastman.

The Sioux Guide to Mental and Physical Toughness

The Standard

The desire to be a man — the native spirit of the explorer and the hero — this is the strong inner motive which leads a boy out on the wilderness trail to discover the world anew. First of all, he discovers what he himself must be in order to overcome difficulties, to resist pain and hardship, and to win the object of his quest. With these impulses at their purest and strongest, the Indian boy begins his career with the building of a sound and efficient body.

All boys were expected to endure hardship without complaint. In savage warfare, a young man must, of course, be an athlete and used to undergoing all sorts of privations. He must be able to go without food and water for two or three days without displaying any weakness, or to run for a day and a night without any rest. He must be able to traverse a pathless and wild country without losing his way either in the day or nighttime. He cannot refuse to do any of these things if he aspires to be a warrior.

The moment that man conceived of a perfect body, supple, symmetrical, graceful, and enduring — in that moment he had laid the foundation of a moral life! No man can hope to maintain such a temple of the spirit beyond the period of adolescence, unless he is able to curb his indulgence in the pleasures of the senses. Upon this truth the Indian built a rigid system of physical training, a social and moral code that was the law of his life. There was aroused in him as a child a high ideal of manly strength and beauty, the attainment of which must depend upon strict temperance in eating and in the sexual relation, together with severe and persistent exercise. He desired to be a worthy link in the generations, and that he might not destroy by his weakness that vigor and purity of blood which had been achieved at the cost of much self-denial by a long line of ancestors.

Mental and Emotional Self-Mastery

As a little child, it was instilled into me to be silent and reticent. This was one of the most important traits to form in the character of the Indian. As a hunter and warrior it was considered absolutely necessary to him, and was thought to lay the foundations of patience and self-control. There are times when boisterous mirth is indulged in by our people, but the rule is gravity and decorum.

The first American believed profoundly in silence — the sign of a perfect equilibrium. Silence is the absolute poise or balance of body, mind, and spirit. The man who preserves his selfhood ever calm and unshaken by the storms of existence — not a leaf, as it were, astir on the tree; not a ripple upon the surface of shining pool — his, in the mind of the unlettered sage, is the ideal attitude and conduct of life. If you ask him: “What is silence?” he will answer: “It is the Great Mystery!” “The holy silence is His voice!” If you ask: “What are the fruits of silence?” he will say: “They are self-control, true courage or endurance, patience, dignity, and reverence. Silence is the cornerstone of character.” “Guard your tongue in youth,” said the old chief, Wabashaw, “and in age you may mature a thought that will be of service to your people!”

I recall to the present day some of the kind warnings and reproofs that my good grandmother was wont to give me. “Be strong of heart — be patient!” she used to say. She told me of a young chief who was noted for his uncontrollable temper. While in one of his rages he attempted to kill a woman, for which he was slain by his own band and left unburied as a mark of disgrace — his body was simply covered with green grass. If I ever lost my temper, she would say:

“Hakadah, control yourself, or you will be like that young man I told you of, and lie under a green blanket!”

Smoky Day was widely known among us as preserver of history and legend. He was a living book of the traditions and history of his people. I went to him one day with a piece of tobacco and an eagle-feather, hoping for the privilege of hearing him tell of some of the brave deeds ofour people in remote times.

“Ah, Ohiyesa!” said he, “my young warrior — for such you will be some day! I know this by your seeking to hear of the great deeds of your ancestors. That is a good sign, and I love to repeat these stories to one who is destined to be a brave man. I do not wish to lull you to sleep with sweet words; but I know the conduct of your paternal ancestors. They have been and are still among the bravest of our tribe. To prove this, I will relate what happened in your paternal grandfather’s family, twenty years ago.

“Two of his brothers were murdered by a jealous young man of their own band. The deed was committed without just cause; therefore all the braves were agreed to punish the murderer with death. When your grandfather was approached with this suggestion, he replied that he and theremaining brothers could not condescend to spill the blood of such a wretch, but that the others might do whatever they thought just with the young man. These men were foremost among thewarriors of the Sioux, and no one questioned their courage; yet when this calamity was brought upon them by a villain, they refused to touch him! This, my boy, is a test of true bravery. Self-possession and self-control at such a moment is proof of a strong heart.”

Mentorship & The Art of Tactical Swimming

As a very young child he starts in to swim, as naturally, almost, as he begins to walk. The writer barely remembers standing on the white, pebbly beach with his grandfather at his side; standing silent, full of sincere reverence for the spirit of the deep, as he stood before the towering cliff, or the majestic, solitary tree. In advance of every undertaking, the Indian loves to meet thus the all-pervading Spirit in the attitude of wordless prayer.

Now the grandfather makes the plunge with a boyish shout. “See, see!” he calls to the boy as he comes up, breathless and exultant, from his dive. “I am happy as I lie here cradled by the yielding water. You can be as happy, if you will but make up your mind to try!”

Do you see the idea? The simple effort, the plunge, that is the important thing. The boy is neither frightened nor forced; he follows soon of his own accord, and the lesson is begun aright under the eye of an experienced master.

As the child grows, he becomes more and more expert and daring; from this time on he eagerly seeks perfection in his new art. His idea of perfection is, first, endurance, then swiftness; grace and form come naturally while aiming at these two. Therefore he swims at all times, in rough water and against strong currents. When some day he is cast suddenly into the water at a disadvantage, wounded, it may be, or obliged to swim long under water in order to escape the enemy, he knows how to utilize his strength to the utmost, and often overcomes tremendous odds with the remarkable tact and skill of the Indian athlete.

It is not my purpose to teach you to swim, but to tell you how to use the art of swimming toward perfecting an out-of-door body and a logical mind.

Cold Exposure Training

The usual method of bathing in winter is to go into a sweat lodge for five or more minutes; then he jumps into a hole in the ice, which he has cut large enough to enter safely, and comes out in a few minutes. After a short run, he wraps himself in a buffalo robe with the hair inside and sleeps for a while. This makes him a new man. The Indian boy often rolls in the snow naked when fresh snow is on the ground.

A perfectly trained outdoor man has much natural heat in his body, and can generate much more by exercise. Little clothing is actually needed, and I have seen Indians sleep all night without covering, in fairly cool weather at that. Much depends upon habit and early training; yet it is quite possible to learn new habits after one is well grown.

One of the first things to do is to accustom yourself to lie on the ground until your muscles make the necessary adjustment to its hardness and unevenness, and you can rest in comfort. Do not worry about snakes or insects; they will rarely do you harm; nor is there any danger from dampness, once you are in training. A few evergreen boughs over frozen or wet ground are protection enough. The best way to sleep in camp is feet toward the fire. There are several reasons for this. If, by any mischance, the fire escapes, your feet are very sensitive and will awaken you in time. Also, it is easy to get up without disturbing any one.

Before winter sets in, he begins to take ice-cold foot-baths, and as soon as the first snow comes, he walks barefoot in it until he gets up a fine glow; then puts on warm, fur-lined moccasins. He is perfectly able to enjoy life out-of-doors at any season of the year, and has no use for the artificial house-heat of civilization. If he wets his feet at any time, he puts dry hair or even grass inside his moccasins, and runs until his feet are dry and warm.

Diet and Fasting

The usual custom with us was to eat only two meals a day and these were served at each end of the day. This rule was not invariable, however, for if there should be any callers, it was Indian etiquette to offer either tobacco or food, or both. The rule of two meals a day was more closely observed by the men — especially the younger men — than by the women and children.

His best meal is in the evening, when he eats heartily, sometimes taking another meal later in the night. His breakfast is a light one, and if he expects to run much, he eats nothing at all. At noon, he cooks some game for himself, if convenient. An occasional short fast is enjoined upon the Indian boy, as a means of developing his endurance and self-restraint.

Sometimes my uncle would waken me very early in the morning and challenge me to fast with him all day. I had to accept the challenge. We blackened our faces with charcoal, so that every boy in the village would know that I was fasting for the day. Then the little tempters would make my life a misery until the merciful sun hid behind the western hills.

Morning Routine

An Indian must always rise early. In the first place, as a hunter, he finds his game best at daybreak. Secondly, other tribes, when on the war-path, usually make their attack very early in the morning. Even when our people are moving about leisurely, we like to rise before daybreak, in order to travel when the air is cool, and unobserved, perchance, by our enemies.

The Indian must always arouse every fiber of his body before he begins the day. The first thing he does when he awakes is to stretch every limb to the utmost, and finally the entire body. He takes pleasure in the most tremendous yawns. He rises and starts up the fire; then he runs to the nearest stream or lake shore and either plunges in or splashes the fresh cold water upon his face, chest, and arms. Often he holds his face and eyes under water for several seconds. After that, he rinses his mouth and throat, rubs himself vigorously with the palms of his hands, and combs his hair, with the placid pool or spring for his only mirror.

In awakening his sleeping body, the Indian patterns after his animal friends. You will observe that no dog gets up and walks off without thoroughly stretching himself, from the nose to the tip of his tail. This is an excellent cure for early morning laziness.

Satisfying Sleep

Although trained from babyhood to awaken easily, his sleep is sound and sweet; such sleep as comes after a day of healthful bodily exercise in the open air, when a good evening meal and the warmth of a cheerful campfire bring on that delicious drowsiness to which it is a luxury to yield

Tue: 11/3/15, recovery, reset

530am:

Streams in the Desert
Homiletics/BSF (Dan 1)
Journal

then:
Cold shower
Joint mobility

then:
10-8-6-4-2-1 pushup/flr ladder
2 x (5-1) pushup/flr ladder
GTG pushups while playing with wubbs

then:
Upper body band work

In the PM:
Some stretching

Notes:
Weight: 198#

Mon: 11/2/15, recovery, rest

600am:

Streams in the Desert
Homiletics/BSF (Eph 4)
Journal

then:
Cold shower
Joint mobility

In the PM:
10-8-6-4-2-1 pushup/flr ladder
3 x (5-1) pushup/flr ladder

Notes:
Weight: 201# (ate an entire pizza last night before bed plus nachos)
Comments: Big time cheat day yesterday. Mondays are going to be really busy with hoops starting next week. Had a busy day at work so not a lot of time. Squeezed in pushups while dinner was cooking before heading to BSF.

Sun: 11/1/15, recovery day

600am:

Joint mobility (long)

Upper body band work 

Lower body band stretch 

2 x long handstand holds 

Cold shower

In the PM:
Relaxed, ate all day and did some light stretching.