Don’t Worry,  Shipping’s on Us… Just make sure you Don’t Throw Away the Box   4 Exercises / 5 Rounds / 40 Mins What you need: Plyo Box Timer   The Motion(s): 60 Seconds of Work -60 Seconds of Rest Around the World High-Knee Burpees Four Corner Box Jumps Lateral Box Jump Burpees Box Jump […]

  “Hey Cheater!” Yeah I’m talking to you. I’m talking to me too. We all cheat, in some form or another, it’s just human nature. When assigned a task we naturally try to solve it in the simplest, most time-efficient way, and sometimes that entails breaking a few rules. But can you cheat if your […]

Alrighty Then…Hit the Gym Floor…Rose in Mouth Optional   4 Exercises /  6 Rounds / 40 Mins   What you need: Battle Ropes Timer   The Motion(s): 45 Seconds of Work -45 Seconds of Rest Alternating Slams / Split Squat Burpee /Kick-Through Complex Step Down / Knees-to-Feet Controlled Kick-through & Hold 👊 GETT ITT 👊 […]

You remember Rugrats, right? Who doesn’t? Tommy, Phil, Lil and Chuckie roaming around the backyard, adventure after adventure, fending off Angelica from spoiling the party. So many adventures and no supervision, now how’d that always happen? Three words – Grandpa Lou Pickles, this dude was the master of starting a sentence and being out-cold before […]

I know most of you are saying any Idiot could’ve done that…Well, It was tough for me..SO BACK OFF 2 Exercises /  X Rounds / 60 Mins What you need: Timer   The Motion(s): Air Squats –  1000 Total (Broken into sets of your choice) **I went with 20 Sets x 50 Reps ** Glute […]

As part of my necessary son duties, dinner was in my hands, just as it should be on Mothers day. Back home to honor the lady who raised two mischievous boys while working full time, the least I could do was stir up a meal. I set the pot a boil, got the cutting board […]

If you Drive, Eventually You’ll Get A Flat……SO WHAT… Fix It   8 Exercises / 6 Rounds / 35 Mins What you need: Ladder Tire   The Motion(s): In-In / Out-Out – There and Back Ickey Shuffle – There and Back Forward left/ Forward Right – There and Back Side Up/ Side Down – There […]

6pm  – And it felt like the sun was just clocking in on this blistering Late-July evening, the crowd began to swell, a few thousand gathered for an annual charity run at Long Islands Jones Beach. 5K (or 3.2 miles) was the task at foot (Hah! Get it, Ya Get it). It’s one of those […]

Who Said Sweating your Assets was a Bad Thing?     5 Exercises / 5 Rounds / 50 Mins What you need: Kettlebell Timer   The Motion(s): 60 Seconds of Work -60 Seconds of Rest Full Body Kettle Step-Back Complex (Right) Kettle Alternating Row/Snatch/Squat Full Body Kettle Step-Back Complex (Left) Kettle Swing Dead-lift Complex Alternating […]

“Are they Bigger than Us?” “Yes” “Are they Stronger than Us?” “You bet Ya” “Are they Tougher?” “I dont know, they’re pretty tough, We’re pretty tough….It’s Close” “But….Will they work harder than us”? “That’s up to you, and that’s what matters” “We’ve go sixty minutes, that’s it. A lot is going to happen, momentum can […]

  Thankfully Bosu Balls are legal in all 50 states, So no need to think twice about trying this Core and Stability Circuit Challenge…    6 Exercises / 5 Rounds / 30 Mins What you need: Bosu Ball Timer   The Motion(s): 45 Seconds of Work -15 Seconds of Rest Alternating Bosu Push-up Bosu Burpee […]

  What a day it was, a cool 92° on a moist July evening. With every step another drop of that homemade, custom, salty water traveled down the side of my cheek to its final destination, the New York City pavement. I would have wiped it off but my hands were busy at the moment, […]

A real Balance and Mobility tester here. Keep the kettle weight light, Engage the Core and embrace the tips, turns and falls.  Balance is Important but… Re-Balance is the name of the Game…. 6 Exercises / 4 Rounds / 35-40 Mins What you need: Kettlebell (8-16Kg)   The Motion(s): Kettlebell Rows – 50 Reps Kettle […]

This past week I went somewhere I haven’t been in a while, some call it Americas favorite pastime, I call it a game of catch. My lacrosse bias is clearly not shy, but I have to admit it was pretty cool going to the Ol’ ballgame, not necessarily because of the game itself but more […]

This may be the ONLY way to get out of a “Glass Case of Emotion”   5 Exercises / 4 Rounds / 35 Mins What you need: Plyo Box Timer   The Motion(s): 60 Seconds of Work -30 Seconds of Rest Around the World High Knees Decline Alternating Push-Ups Knees-to-Box Burpee Complex Incline Push-Up Side […]