Hey, Athletes! Do you train before work or after? Did you know that brain fatigue could affect your performance? Make sure to check out the newest episode of Garage Gym Athlete to find out about this and more!
Episode 76 of The Garage Gym Athlete Podcast is up!
How Can Brain Fatigue Affect Performance?
In this week’s podcast, we have our fabulous four back at it! After updates and announcements, they dive into the study. This week’s study is over brain fatigue and how mentally taxing work can affect your training. This week’s topic is in line with the study. The coaches go over how they mentally decompress when they are stressed. This week’s Meet Yourself Saturday Workout is Burpees Save Me. Make sure to get some good tips on how to tackle this one!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 65-MINUTE EPISODE WE DISCUSS:
- Brain Fatigue
- Mentally Taxing Activity
- Kyle’s Box Jump Shenanigans
- How To Decompress From Stress
- Burpees Save Me
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- Best Time to Train for Gains and Gut Health
- How to Plug the Holes in Your Brain Which Are Costing You Performance
—
Thanks for listening to the podcast, and if you have any questions be sure to add them to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage mathlete podcast Jerred. Moon here with Ashley Hicks Kyle Shrum and Joe, Courtney, Lady and gentlemen.
Joe Courtney
I know that
it makes me funny as
Joe Courtney
well it makes film as as Blaine called a gentleman. No,
Jerred Moon
it’s a stretch. All right,
as the lazy,
Jerred Moon
Kyle, go ahead, man.
Kyle Shrum
Oh, wait is okay. All right. So updates are? Well, I’ll do the more boring one first COVID shenanigans have hit the showhouse. One of the COVID know, one of our kids, one of the kids at daycare had a fever yesterday. And turns out her dad tested positive for COVID the same day. So Hannah, and the kids are at home with me today. And so that’s been good. And not sure when we’ll get to go back to daycare. And so workflow is going to be much different this week, like 2021
Jerred Moon
is when that will happen.
Kyle Shrum
Not sure what’s going on with that. But anyway. So also not sure if our kids have to get tested or not like the girl’s dad tested positive. She has not tested positive as of yet. So if she tests positive, our kids have to test anyway. So I have strong feelings about that. I’m not going to share those here. Yeah, I’ll just move on. yesterday.
Jerred Moon
I have strong feelings when you use the words have to. So that that’s where I get. Yeah. Because I was a it was an event earlier this year that I was going to speak at and there was another guy who wanted to speak there who said he’d only come if I was also tested for COVID. And I was like, I don’t mind getting tested for COVID. But I mind that you’re forcing me to get tested for COVID. So I’m not coming in and that was over there my stance on that you can’t make me do what I don’t want to do. Yeah,
Kyle Shrum
that’s that’s pretty similar to what, especially when you’re not really forcing me but force him for into your own words, right. Like, I’m not I’m not about that. So anyway. And then yesterday, so for the more entertaining one, I guess. Yesterday, I had a box jump mishap. Out of all the box jumps that I’ve done. For God
Ashley Hicks
gnarly.
Kyle Shrum
Yeah, we were supposed to do high box jumps for BCT. And I have a low ceiling here in my basement. But I’ve done 30 inch box jumps down here before, I just had to I can’t stand up all the way I had to kind of tuck my head down and stuff to make sure that I tried, I still try to get full hip extension. But I’ll bump my head if I stand all the way up. And so I was concentrated on tucking my head down before I got on top of the box. And so that was rep number one. So it was the first rep so Moral of the story. Keep your eyes focused and your brain focused on doing your box jumps. But I hit my my leg, not in one, not in two. But in three different places.
Jerred Moon
I had never seen that before on my way to Azure, right? It was two bloody spots on the shin and one on the knee. And I was like what happened? Like you were rolling around with the box. There’s some
Kyle Shrum
man when I when I mess things up, I go all out. So that’s just how it goes.
Jerred Moon
But you’re angry too. Oh, yeah.
Ashley Hicks
Yeah. Angry faces the best
Kyle Shrum
ask the Lord’s forgiveness for the fuel. The rage fueled profanities that came out. That was I’m glad
Ashley Hicks
to see the hip extension with the head down. And like how that what that even looks like like it’s
Kyle Shrum
it’s just kind of it’s kind of to the side. Yeah, maybe I’ll try to take a picture. I’ll just crawl up on that. I’m not gonna jump on it. I’ll just crawl up slowly on the bottom. Get a picture of what it looks like
Joe Courtney
when I did the video. The whole thing? No. Box.
Kyle Shrum
Alright, that’ll be a couple weeks after machines are good. Anyway, all right. I’m done.
Jerred Moon
Well, yeah. Anyone else ever had a box? Jump mishap?
Joe Courtney
One. That’s all it takes is one. And then you learn to jump high enough.
Kyle Shrum
Yeah. Apparently not.
Joe Courtney
It was mine left a good chunk out of my knee. And then I remember like, after I clean myself up as it was like the very first round of the workout back when I was at across the gym. And I went back to the box and it was like, oh, there’s a nice chunk of my leg and a whole bunch of hair. Just on the edge of the box. It’s like, That’s disgusting.
Kyle Shrum
Yep, I left one of those behind yesterday.
Jerred Moon
marks. You should leave it there. As a reminder.
Kyle Shrum
Now I could Yeah, I couldn’t hit. I saw it sitting there. I couldn’t handle it. I had to throw it away. I couldn’t just let Today, that’s gross.
Jerred Moon
human flesh. All right, Ashley, why?
Ashley Hicks
Life is good. I feel like I’m getting a intro into BCT track with today’s mile repeats and like I was telling the boys running is fun because I push a stroller and a 34 pound manchild in said stroller. So my reasons don’t look as fast as they probably would without the stroller. But anyways, yeah, life is good, because I went to my doctor, and now I am. I kind of know what’s going on my cortisol levels are still super low, I am ridiculously in the muck, I have a multivitamin that has iron in it, as well as an iron supplement. So we’re throwing around potentially having to replace my cortisol. So my doctor would have to give me cortisol essentially. And then need some thyroid function help. So just more blood work to kind of see like, how everything is going, I have to get like I have to get clearance for my EMTs make sure that it’s cool that I get some thyroid supplementation, you know, amongst trying to watch what’s going on with it. But anyways, the human body is crazy. And I’m glad that I’m not a doctor. But Holy moly, functional medicine doctors are amazing. And they’ve got like, they just listen to things. And they’re like, Oh, yeah, this is this. And this is this. And it’s like a puzzle. It’s like they put pieces of the puzzle together. And it’s really cool to be on the receiving end of that. So yeah. Really, really excited to see what will happen and what will what we’ll do there but yeah, oh and last week of drag crap. Also known as such a drag. I call it drag crap is done. And my abs are my abs. Thank you. Jerred Moon, but not really. Anyway,
Jerred Moon
we don’t we don’t normally have three blocks of core work programmed all day.
Ashley Hicks
And I always find my lower back with the dragging of the plank. That’s what kind of like cinches sometimes, too. So
Joe Courtney
yeah. So anemic is that when new like can take a penny and scratch it on your arm, it leaves a black line.
Ashley Hicks
I’ve never done that just sounds
Jerred Moon
like a cool kid trick that
Joe Courtney
yeah, if you’re low in iron, because like you would never work on me. But girls have you because they’re usually low on iron. If you take a penny and scratch it on your arm, at least a black line. I’m pretty sure you can find a penny. I don’t even know if they exist anymore.
Jerred Moon
I challenged the validity of this. Science from a science based on
Ashley Hicks
I’ll try it I’ll video it We’ll see. Yeah, let’s see
Jerred Moon
what happens keep. I’ll be on the edge of
Joe Courtney
your feet. edge of my seat. Oh, they said feet
Jerred Moon
stack in my papers. I’m looking to see about a penny right now about a test my arm.
Joe Courtney
I don’t. Well, you’re probably
not anemic.
Yeah, I could be now
Jerred Moon
you use a cast iron skillet.
Joe Courtney
I mean, okay, so anyway, I
Ashley Hicks
didn’t say what do you use it for?
Kyle Shrum
You share some pieces of it off. Like, once you’re done with your food. You just kind of shave some off the bottom? Yeah, what’s kind of falling apart? So
Jerred Moon
it just kind of gets in the food? Can’t can’t be bad for you, right? Why do you guys think I’m not anemic?
Joe Courtney
Guys don’t really get anemic.
Jerred Moon
Why was laughable? No, I’m just messing around. I don’t know.
Ashley Hicks
I was like, I feel like your energy levels would be a little bit different to when you’re anemic.
Joe Courtney
Not always. Yeah. Do you think it could be a side effect of you? because like you said, you stop eating red meat. That
Ashley Hicks
could be the red meat is for an elimination diet. But no, I’ve always been anemic. And when the last panel of bloodwork was done, I was eating red meat. So it’s not like I’ve taken red meat out of my entire diet. But, yeah, I mean, I think it’s just I think you’re right, Joe. It’s more common in females because we have a cycle and all that mess. I won’t dive into that. But typically females can be anemic. So, yeah, we’ll see if this iron supplementation works. And then they’re trying a few things with cortisol, which is kind of crazy. Like it’s a, it’s a supplement. And Emily looked it up. And it’s actually like, there’s a certain percent of people who their cortisol levels went up from taking this so they’re trying it out on me But the medication is actually for like heroin and meth addicts to not be addicted to things.
Jerred Moon
So don’t take any heroin while you’re on it might have some adverse anyways,
Ashley Hicks
we were just dying, Emily and I were laughing as she looked it up, she was like, have you looked up what it’s actually kind of, you know, use for, but
Joe Courtney
like the Viagra effect.
Ashley Hicks
But anyways, I just think it’s cool that you know, they’re in the know of like, these are different drugs for different things, but it’s also you know, helped raise cortisol levels and help do things other other things, you know, besides you know, I don’t have a meth addiction or a heroin addiction. So there’s that. But
Kyle Shrum
anyways, just go back to the doctor and say, You guys know I’m not hooked on heroin, I just want to clear that up.
Just Berkey I’m just Berkey just Joe,
Ashley Hicks
how’s your life?
Joe Courtney
Pretty good. I’m gonna start with a tangent just because I want to. I was family was asking about, you know, care packages to send for us for Christmas and stuff. So we just sent him like a bunch of food that we can’t get because I know a lot of it’s like from Trader Joe’s and whatnot. And my dad was like, Okay, well, you should tell people what you don’t want in the food so that they know not to get on like that. It’s gonna be a way longer list. And I just specifically say go to the store and get this thing. And then I was like, well, just for shits and giggles What if I just look up? A lot of it’s bad oil. I looked up today. Okay, what are healthy oils to eat? Just to see if, in fact, you tell people to like, go look at this. And I’m like three or four different things that I clicked in the top two was always kernodle canola oil. I was just like, come on. So I just want a PSA out there. canola oil is not healthy. It’s one of those things that when we’re out looking at looking at snacks, and we we go to list, look at the ingredients to be like okay, no added sugar. When we get to canola oil, we’re like, nope, put it back. So canola oil is not good. It’s even though there’s some of these articles written like two weeks ago. Anyway, moving on. I’m discovering some macros, pros and cons. Some of the pros are, I don’t mind it, it’s actually once you do it for a while, it’s gotten pretty easy. And you get kind of getting routine. And also, if you eat kind of the same regular stuff, you know, kind of like, Jared, he’s got your shake, you got what you do for lunch. And then the dinner is kind of like the X Factor. And you might have a snack to to balance out from there. It’s not too bad. Although somebody did tell me that for my last update about my machine hour, it’s actually called macro Tetris. So I like that. The other day, you got to fit the right blocks into the right spots,
Jerred Moon
just so I always try and get people to not do that. I know it’s a thing. But when I was coaching people heavily on macros, I was like, hey, there’s this thing that you might do at the end of the day, don’t do it. And here’s how
Joe Courtney
well listen, I should heed that,
Jerred Moon
well, it’s more of a behavioral thing, not like it’s not gonna work. It’s because when you’re like at the end of your day, and you’re like, Alright, 19 slices of deli meat, and 14 almonds, you’re like, it just becomes an unenjoyable process. You’re like, why am I doing this?
Joe Courtney
Yeah, and I think that’s kind of what I’m realizing is that when it gets to the weekend, it’s like, Okay, I have two days where I don’t have to count, I found myself snacking a lot more. So it’s like, I need to do the macros. But also at the same time, it’s kind of disappointing that I need to do the macro counting, or else, I’m just gonna be a snacker or my levels will be all off or something. So I got to figure out a way to plan my meals a little bit better. So that I’m not like that. But I don’t really mind counting right now. So it’s not that big of a deal for me to it’s not like I’m saying, okay, four weeks, I’m gonna stop. I will probably still keep doing it for a while because it’s not that big of a deal. Question.
Jerred Moon
Why do you not count on the weekends?
Joe Courtney
Because it’s the weekend we need a break.
Jerred Moon
You could screw up the whole thing. How many calories are you eating per day?
Joe Courtney
What my calculator set out is 2400 2400. So
Jerred Moon
that’s maintenance or slight deficit. So what if you
Joe Courtney
deficit?
Jerred Moon
What do you like? 3700 on Saturday and Sunday, you’re gonna see dollars per per seven days is going to be off and you’ll be at a surplus.
Joe Courtney
I think if anything I’m under on the weekend, because I don’t have I think my meals are smaller on the weekend.
Jerred Moon
So you’re not doing like a splurge like a No, no, I don’t want weekend. Okay. No, I
Joe Courtney
don’t I don’t go ham. I still I mean it’s still eating the same paleo type foods anyway. And I basically whatever you Lizzie’s, I just eat a little bit more rice like 20% on my plate. Basically, we call the two thirds one third rule. Yeah,
Ashley Hicks
so true. I always add like an extra scoop to Scott’s plate to like or to salmon patties versus one salmon Patty first.
Joe Courtney
Yes. Oh, so good. Some bad macro counting, but We’ll see if I can dial it in a little bit better so that I’m not. I mean, this past week, I’ve planned my snacks a little bit better and during the day so that at the end of the day, I’m not jamming 700 calories after dinner. And lastly, I’ve been going through this little back injury whole low back issue going on better bit of a thing might be a muscle muscle strain from a couple of like two or three months ago when I was first lifting again, and I was doing box squats. So just been a little aggravated, but taking it a little bit easy. And that’s going to come pretty decent. So I’m just kind of taking it easy for the rest of the cycle until maybe fit week I’m kind of wanted to test my back squat and press again because my three and five rep maxes were solid and felt really good. But we’ll we’ll see how that goes. I can always delay it another cycle. I don’t really mind doing that.
Jerred Moon
Yeah, that’s a lower back tightness. Something I’ve been dealing with since, let’s say the first day of VCT. Up to now,
Joe Courtney
yes, I tried to remedy it by Normally, if I read or something around the house, instead of sitting on the couch, I’ll try and sit on the floor and like hurdler stretches and like, sit in my legs, different ways to like rotate my hips more open them up. So I was I think it’s related to or similar to when I went to PT for hits last year. So I’m just gonna do some of those practices, some of the things of sitting different ways so that I’m not like, relaxed, hunched in the low back area. And then I’m opening up my hips a little bit more just doing even though I’m just like reading or doing nothing.
Jerred Moon
Reverse hyper helps to Don’t you have one of those now,
Joe Courtney
I have a loved one. No, this is like the one thing they don’t have here. I thought they did like really want one too, because they would I would love to have a little bit of a low back stretch. I can do the like bodyweight ones to where if you’d like hold it on the back of the GHD and lift your leg, but I don’t have any weight to swing.
Jerred Moon
can also try the the boots you put on your feet and hang upside down.
Joe Courtney
Oh, I had those. And they actually made my back worse A long time ago. Right before I went. I don’t know what it was. But I used to have the gravity boots.
Jerred Moon
It’s fun stuff.
Joe Courtney
So what’s up, Jared? Not much. That’s some light on us like it is on your face.
Jerred Moon
Yeah, it’s the sun shines brightly in Texas. All right, I don’t have a lot. So I’ll update everybody on the HQ saga that we’re trying to build here. Still shut down by the city, or the county. And then we’re trying to work that out. So that’s it, I’ll let you guys know. But here’s the actual update. If it completely falls through. We might get a space like an actual business location space. So as opposed to a building in my backyard, there will be I mean it To be honest, if I got a space it would it would be like a small CrossFit gym style space. I wouldn’t go get like a an office somewhere because those types of warehouses are. They’re super cheap. We wouldn’t need something very big. I could still have space for Ashley because she called it so you know,
Joe Courtney
we put a jam. Oh, we just still stare at a desk.
Jerred Moon
Yeah, we put a gym in there at least a squat rack and some other stuff. So I’ll let you guys know I’m really pushing for the keeping things in my backyard though. So we’ll see. And the only reason we’re thinking about that option is because it’s about 1.7 miles from my house, the location of one of these like warehouse style. So you could just run there. I would run there every day.
Joe Courtney
Yeah, plus events like
Jerred Moon
yeah, I would not bike I would run it’s PCT right now. Okay, after after next year, I would probably start biking. I’m actually I haven’t really touched my bike. I broke I’ve been on one of another one time since BCT started because I just need to get better at running.
Kyle Shrum
It’s sitting right there. You can’t see it because I’m not sure okay, I’ll try to move whenever they’re all lonely and stuff.
Jerred Moon
Training wise I move my days around this week Kyle you’re not going to do this day until tomorrow but we cut a day squatting added dead lifting. And like an actual so we’ve been dead lifting occasionally. Like it’ll be in the programming somewhere but very minimal, but now it’s an actual like periodized deadlift on the BCT track to where there’s a decent amount of volume. I did that yesterday because I flip flop my squat and deadlift day and my back is pretty sore. Like all the way from my traps down to my lower back in a good way. Not Not a bad sore, you know, it’s uh, nothing’s hurt. It feels really good. So I have missed the deadlifting I really missed it and I’m glad that it’s back.
Kyle Shrum
So it’s gonna be a great day to ripped up shins already.
Ashley Hicks
Knee sleeves and put them down on your shins. Do you have any sleeves? I do.
Jerred Moon
He’s got really good sleeves. They’re plenty long. So yeah. Or Yeah, shin guards from soccer.
Kyle Shrum
Oh, did yeah, I don’t have to go to Academy. But before tomorrow
Jerred Moon
that’s a good idea cuz you could just slam it on the shins and like drag it straight up and No.
Joe Courtney
That’s the best advice.
Jerred Moon
That’s why people listen to us for all the hacks. Alright, I think that’s that’s all I have. I love BCT it doesn’t love me as much. But I love the idea of it all. I’ve we’ve been trying a lot of new stuff with heart rate. I’m just going to leave a cliffhanger there. Because I’m using our salt small sample of 20 which I haven’t checked in a while. I need to check to see if we’ve had more quitters. We probably have and I haven’t just haven’t checked. so far. It’s only two quitters.
Kyle Shrum
I haven’t noticed anyone else since the last person asked me to be called out they will remain nameless. Yeah. Yeah. Oh, anonymous. Yeah, he,
Jerred Moon
he did rat himself out in the Facebook group. The only person I really call out is Krampus. If he quits, not just for fun. Just for fun times trip is just because a stamp is. Yeah. So anyway, the heart rate stuff. Well, it could be a huge part of garage mathlete training moving forward. So I am excited about it. We’ll see how the, how the guinea pigs do myself included. Let’s get to the study. The study is what are mental fatigue, mental fatigue reduces training volume and resistance exercise, a crossover and randomized study. So let me do something cool. There it is. There it is, you can see it. So as done this year, there were 10 men, they were all in college, they’d been training for a while. So they’re pretty young guys, early 20s 10 men completed a vertical jump test and three sets of squat to failure 70% of one rep max in two different conditions. In one condition, they completed these tests 15 minutes after performing a cognitive task that induced mental fatigue. In the other condition, they completed the test without first completing the cognitive tasks, they watched a video right, they watched a documentary for 30 minutes. So they have like a control for this 30 minutes of mental fatigue. And the main purpose of the study was to examine if a cognitive task inducement of tea, if it would affect their squat volume and vertical jump performance, along with the motivation to train and Rp. So the already mentioned that it was the stroop test. If you guys are familiar, I think everyone’s done the stroop test in some way, shape or form. I actually, it was in the killing comfort book on some of the studies that we looked at with sleep deprivation stroop test is used pretty regularly, it’s where it’ll say green in, it’ll say the word green in red letters. And then you have to state what the color of the word is. Or vice versa, you have to do it the other way. And it becomes very, I can’t I can’t even really imagine you in 30 minutes of the stroop test, the stroop test is like a children’s game at like one to two minute increments. But if you made me do the stroop test for 30 straight minutes, I would be very mentally fatigued. And so I think that they selected a good one. I don’t have any negative like, oh, was that a good mentally fatiguing? That sounds like torture. So good job on their selection there. So yeah, they everyone did everything right, it was crossover, they got to do all the different parameters or the two different tests there. And let’s see, overall results, it did not affect the vertical jump, but it did affect the squat volume by 15.8% compared to the control condition. So it turns out, having your brain a little whacked, before you go into a training session can affect your overall volume in a squat. So what do you guys have from this one, anything you pull out or find interesting?
Kyle Shrum
I thought it was a pretty cool concept to come say, you know, how does how does mental fatigue affect your training? Does it affect it at all? And it’s not really something I’ve ever thought about, but I think it’s a pretty cool concept. And also just a side note, we’ve talked on here several times about how we kind of wish that there were strength coaches who were like in charge of helping implement these studies and things like that when I was reading the study the the squat and they were only doing half squatting, right they had that safety arms set up to where they could only go to 90 degrees with the only parallel, but the way that they listed it in in the study was half back squat exercise, and then they abbreviated it to hbse. And that’s how they refer to it. And I was like, I don’t know, anybody that would call it half back squat exercise. I don’t know anybody that would say, they would just say parallel. Yeah, they would just say the squat. And then they would say it’s at parallel. And that’s it.
Joe Courtney
Could we call that powers or squat in high school?
Kyle Shrum
Yeah. So there’s barely one power switch? Well, anyway, I just noticed that I
Jerred Moon
might be able to squat 500 pounds today.
Joe Courtney
You right now, while we’re recording, we’ll just yeah,
Jerred Moon
I could probably hit that over. And I just work on the mile.
Kyle Shrum
So anyway, I that just kind of that kind of made me laugh a little bit, just reading that, that, okay, these guys are not jimbros. They’re definitely researchers. Anyway, I thought, I think it’s a pretty cool concept. And also, I tend to train around lunch. And so I’ve already been working during the day. And I’ve never really thought about it never really thought about, you know, if that that mental tech session from working is affecting, like my squatting or anything that I’m doing. I haven’t really thought about that. But now I’ll be more cognitive of that. And I’m cognizant of that cognitive, stupid.
Jerred Moon
I didn’t want to say anything.
Kyle Shrum
Yeah, cognizant of that. Anyway, I’ll be more mindful. I’m gonna say mindful of that moving forward. Also, they brought up an interesting point, in the review that we read, does it work in reverse as well? So that’s a cool concept to think about, too. Does training affect your mental cognition when you’re working? So if you went and did a hard training session before, you did work before you had something mentally taxing that you had to focus on with that hard training session affect your performance there as well. So nothing in the study? That’s just purely, you know, what? Maybe, maybe it does, maybe it doesn’t. But anyway, just another cool concept to think about?
Jerred Moon
I think it doesn’t, in reverse, I would, I would think a workout only helps your mental performance. Who’s the I had him on the better human ology podcast? Last name was like, ready? Ready, something like that. His whole thing was exercise, and how it helps the brain. he’s a he’s like a PhD or something. And his main area of work these days is trying to get kids to exercise before school. And then I really pressed him for, like, you know, what should we do, and he has, like some basic exercises that you should do to kind of get your brain more engaged. So I do think, I think you’d have to be like, maximal effort tests over and over again, before it would affect your work performance. This is just my theory. I think that’s a cool idea, though, Kyle.
Kyle Shrum
That’s it. Who’s next? Well actually go next.
Ashley Hicks
So again, it affected their strength. And so I said, For me, it’s funny, because when I have something that’s more mental, or if my day is kind of off, sometimes, instead of doing the strength training, which I love strength training of anyone who’s listened for a long period of time, I’ll go on a run instead. And it just helps my mental like fog, or what’s going on in life or whatnot, it just kind of takes that away from me. So I just found it funny that, you know, it was the strength that was most effective instead of most affected instead of the vertical jump. But for our athletes, that’s what I was gonna say is, you know, I know some of you guys train after work, or, you know, in the evening, after a long day, so, you know, the takeaway from this could be you move your training, just what Kyle said, I know, my husband, Scott. His work is very mentally taxing. And so it’s a very long day. So even if that means he’s up at 4am to go to the gym before he goes to work, that’s what he does. He’d rather do that. Because he has noticed a significant difference of like, he actually won’t because he’s so mentally tired. He’s like, I’ll just skip the gym today. And I’ll just go home cuz I just need a break. So yeah, that would be my takeaway from that is maybe like, exactly what Kyle said like be more mindful of your training and and see it. I work out in the morning with Connor like it’s not first thing. I kind of have my morning routine, like my Bible study and stuff like that, but that’s not really taxing. So I don’t know and I just like to start my day. outright with my training, so I haven’t personally, I can’t speak personally to this study. Yeah.
Joe Courtney
Pretty cool that a quantified how it affects Jay how basically, if you were to do work, or like a paper or presentation or something, how it will affect your performance versus just, you know, being mentally tired and not motivated, you know, because everybody has those days as well. But there’s also like, legit legitness, behind mentally fatiguing and how it can impact your performance. And I think some of the takeaway is not all gym trot, gym time should be treated equally. And that’s like time of day when you would do that with versus, um, like, before or after certain things you have going on. And no, with a training, people will look at their schedule and go, okay, you know, I have like, training only take me an hour, so I can fit an hour in right here, whether it’s after dinner before dinner, you know, something like that, but just know that certain times a day, depending on if it’s gonna be after something mentally fatiguing, then it could affect what you’re doing. And that’s why some when we, or one of the benefits of with our training, because we program four days a week, but we all mix those days up depending on like, we don’t do have to do in that order. We all mix those days up. And I think this shows even more so that, Hey, have you know you have something going on with a big meeting a big presentation at work, maybe look at the days of what you’re doing. And if you have a high intensity, high effort, heavy, something maybe don’t do that on the day, that’s after what you’re doing, do it on a day that you have less things going on. So you can use sort of your advantage to put your days in certain order. So that Okay, I know this day is going to be a little bit easier, a little more lacks, I should do that my hard training that I need to be really dialed in mentally on that day. So that I can do that. And then like if it’s accessory work, you know, is going to other conditions like okay, that’s going to be a good good thing to have on a day that is, you know, I’ll be completely mentally wiped, but I can just get in there and I can get the work done still. So I think that would be that would be a good way thing for especially our athletes and everybody that depends on what their training is that to take away from it.
I like that idea.
Jerred Moon
Yeah, this kind of goes back to the podcast title or topic last week of it all matters. Like it all. It all matters. And I noticed this in a major way. So I know we have some people on the team saying you guys don’t notice it. That’s not not true. For me. I absolutely. Notice it is based off of the type of work I’m doing that day. If I’m doing something that’s really tedious, like, like, I love doing what we’re doing right now, I love the podcast, I actually normally feel like energized and like, good after the podcast, I really enjoy doing what we’re doing right now. But there are parts of the job, you know, that I don’t like doing some things are just a little more tedious or technical. That wear me down mentally. And if I have to do tasks like that four hours in a row, which some days, it might just be the case, then I am very mentally drained. And I do not want to go train. So I have to be I have to think about that kind of like what Joseph think about how I’m structuring my day or where my workouts going to go. That way I can just plan accordingly. I know there are days, like I like doing this podcast that we’re doing. But I’ve been interviewed on other people’s podcasts. And that’s just a little bit more. I mean, it’s actually easier if you don’t have to, like guide the conversation and stuff. It is harder to be the interviewer. But I’ve had so much practice at it, I don’t think about it as much. But the when you’re being interviewed by somebody, or if you do like I’ve done like three or four of those podcasts, like when the book was coming out, like all back to back, I’m kind of brain dead at the end of the day, it’s very hard for me to want to go train. And I think I’m similar to actually the only thing that I if I’m like, at the end of the day, I didn’t train but I know I need to get it in. The only thing I feel like I can go do is run. It’s like the only and maybe because it it takes the least amount of you know, bandwidth because it especially if I’m not trying to go for a pace or anything all I have to do put on some shoes, you know running shoes and then step out my front door or whatever. And that’s about all I can do if I’m incredibly fatigued mentally. So that’s something that you got to think about. But I do want to play the other side of that as well. If you’re like me or you do get mentally fatigued and it affects your performance. My question would be, you know, they had this what Kyle said it doesn’t work in reverse. My question would be to how much? To what extent could you train this? Because an added stressor is something that we’re supposed to just own Come, right, like, we can adapt and grow stronger. So if you had to do nine hours of ridiculous tedious work, which is what straining for me, and then I had to go train after that, I’m sure for three months, that would just suck. Right. But I wonder if over time I would just adapt in my brain would be accustomed to giving a higher performance after being very mentally fatigued. That’s my, my question or what my performance always just suffer? You know, that’s, that’s the big question I had about the study is how much could we train it? And how much should we coddle our minds, you know what I mean? So
foreshadowing
Jerred Moon
for shot not for this podcast, but it is some for foreshadowing. So I thought it was really interesting. A couple other things just brain related to performance. In the review that we read, they had 15 links, studies to aerobic performance and 13 out of 15, show that mental fatigue harm, acute aerobic performance. So saying, I can go out on that run, I have the energy to start that and do it. But maybe maybe my performance isn’t there, as well. So it’s true for aerobic performance, aerobic performance, also true for strength training. And then in the book, in JIRA, he talks about Alex Hutchinson, he talks about endurance athletes who were they were flash like a bunch of pictures really fast. And then they would see how it affected their performance. And the people who were flashed like happy images and smiling faces perform like 17.8% better than the people who were shown negative engine, negative images and frowning faces and stuff. So it’s really interesting how much your brain really plays into your performance overall. So if you do need to perform, I don’t know how much it matters, maybe like on a daily training session, but I do, I think about all these things, like if I’m going for the, the 500 pound back squat and five minute mile on the same day, if and when I get to that point, I’m thinking about all these things, like okay, I think I’m just gonna have to give my kids away for like, two days leading up to that and, and on the day of, so you know, that we’re, I’m not stressed out. I’m just messing around. I love my children very much. But, uh, yeah, I’m thinking about all these things that go into performance, I think it’s really interesting how much the brain really can affect you.
Joe Courtney
This is why I changed up my workout schedule this year, when I was in San Diego, the entire time I was my routine was okay, wake up, make my coffee, I do three hours. Then at about at that, after that I would go work out do my lunch and stuff. And I come back to work and do that. Well, with early this year, you know, around March, April timeframe, there was just, you know, not having a house and then like being in flux and keep getting bad news and all the kinds of negativity. And by the time I would get to that point of lunchtime, it was just like, after a couple hours of work, I would just be basically drained. Even if I didn’t work that hard, it was just taxing to even if yet like taking on any kind of negativity and stress and anything like that, that I did not feel like working out. And when I did it, it was already out of gym, they were locked down was going on, I knew that I was only going to work out maybe four days a week, but I needed to make those days count. So I switched my entire schedule to Okay, I’ll wake up, I’ll have a little coffee and then 40 minutes later, whatever, I’m not even going to pick up my computer, I won’t look at my phone that much. I’m just going to work out right away, knock it out. And I felt so much better to do it then. And then I did work and then the day was better. And the training went better and everything like that. So it makes a difference.
Jerred Moon
Yeah, I’d say one of the biggest differences I noticed too, is moving from military to civilian life, on my levels of mental fatigue. Which sounds interesting because I was much less mentally fatigued in the military. Because the military allows for crazy compartmentalization of your life. Like you can you can be you can be military guy at your job, you can leave that completely forget about it, and then be a family man and be a husband, you know, be a father at night. So that really helped me. And then I took a job outside as a civilian where basically my pay was 100% tied to my performance my results, which I think is a good way to to get paid, but it also makes your brain almost constantly on now in entrepreneurship. That’s the only way I get paid is a 100% tied to results. So I cannot compartmentalize compartmentalize my life anymore, which is which causes a lot of mental fatigue because when I was in the military, I get off work and then go train at the end of the day. And granted. At the end of my career. I was not flying jets like Scott. So don’t don’t don’t, not a compare comparison there because what Scott’s doing from my flying days that’s like the most mental Drain thing you can do on planet Earth. So, right in line, I agree with how Scott worked at mine was basically a desk job towards the end of my career and just wasn’t mentally draining for me. So very different. So I do think it’d be different for your job if any other military people were like, what the hell like my job very, my job was very easy at the end of my career, but it wasn’t just like the it could still be tedious, mentally fatiguing type stuff and leadership role as an officer was very mentally fatiguing and challenging. But it was the compartmentalization is something I really noticed was like, Oh, I can’t walk away in this new world and and forget about everything. And I’m sure a lot of people who really care about their careers, you know what, whatever you’re doing, you might you might be the same way. You can’t just walk away from it at the end of the day. Because you can’t in the military, you’re kind of taken care of. You’re like, you get paid what you get paid. You can’t really influence that your job is done. At the end of the day, for the most part. I also worked with a lot of like, top secret material didn’t in my career, literally can’t take that shit home. So it was impossible for me to work work from home. So yeah. Anyway, random tangent Joe made reminded me of with his Well,
Joe Courtney
yeah, it is kind of funny, because remember, when you used to your couple of weeks when the business was going on, and I was, I think it was just me on the team. And it would be like four o’clock in the afternoon because it’d be just two weeks you by yourself off in Florida. And then you like four o’clock on board. I have nothing to do. I’ve done everything I’ve even done like, three work and just have nothing to do.
Jerred Moon
Dude, no, no kids, by myself. Yeah, it’s just like, challenge me. You’re right. Give me Give me something harder to do. But taking care of one human, which is yourself is like the easiest thing on the planet, you add another human being in there and multiple or just it gets a lot more taxing. All right. Want to move to non staple staple foods?
Joe Courtney
What you got this week? This week on our segment of non staple staple things. We are talking about stress and how to relieve stress and decompress. And I’ve already eliminated the out answer of working out so we’re not
Jerred Moon
allowed to say fitness.
Joe Courtney
No fitness answers here. And, and we’ve talked about also in the past of downregulation this is more of a pre bed thing of how we down regulate to do that. But I’m talking like when you get stressed during the day or life, you know life gets stressful things happen and you need to really decompress mentally and take the edge off. What do you do to help your mind honestly get right for if you do have too much, you know, bandwidth gone or whatever Jared said. So,
title should go first.
Joe Courtney
Okay, we got Kyle.
Kyle Shrum
I’ve just to go first is
Ashley Hicks
your last point I just read it and last.
Joe Courtney
Okay, by the way, I forgot to compliment your arrangement. Your assortment of Christmas bugs. I’m very jealous. That’s the third one I’ve seen. I don’t even have one. So somebody sent me a Christmas book I just needed to complete Okay,
we’ll get you
Joe Courtney
this gift. Seven o’clock at night right now and
Jerred Moon
Christmas mug. Yeah, it’ll take 17 weeks to get there.
Joe Courtney
Jared Santa. How would you got?
Kyle Shrum
Anyway, I would say when it comes to de stressing, there are several different things obviously, fitness as part of it, but I can’t say that so I didn’t say that. I would say reading really helps me out a lot. Mainly because reading actually kind of puts me to sleep. So I can’t typically read for very long. So before I’m like nodding off it doesn’t matter what time of day it is. This why
Ashley Hicks
or is this your audible though?
Kyle Shrum
No Audible, I can listen to audible all day. I can listen to a book all day long. But you know a lot of people don’t consider audible reading. So I am that person just
not reading.
Kyle Shrum
I can listen to a book all day. But if I’m sitting down with a print version of a book, it typically doesn’t really matter what I’ve been doing before or what time of day it is. I could start nodding off within a few minutes so which is also I read right before going to sleep. But anyway, reading helps me de stress helps me chill out. Also my new hobby that I took a disc off again, I want to clarify I’ve been playing disc golf since I was in high school just I’m getting more serious about it now and I’m playing regularly now with some other people.
Jerred Moon
Why is that?
Kyle Shrum
That’s a weird I didn’t say that before and I think I feel like when I first brought it up a couple episodes ago like it kind of made it seem like I’m just starting to play this God and no I’ve been putting
Jerred Moon
on people to know you’re no g right? Yeah, he’s
Joe Courtney
got his own set. Yeah, right.
Jerred Moon
Oh, gee, dg got it.
Kyle Shrum
Right. Okay. Anyway, so disc golf it, that helps me as well. Of course, also kind of suck at it. So maybe that kind of adds more stress sometimes just depends on the day. Anyway, take a drive as well get outside and some people get outside and run or walk, but I can’t say fitness. So I’m going to say take a drive, I get in my truck and just drive around. Maybe there’s some errands that I need to run anyway, so I get out and do some of that stuff. Pop the air pods in, listen to a book, listen to a podcast, something like that. Okay, so this is the one that actually was laughing about. My last point would be just rage out and yell a lot and break stuff. That’s for that’s helpful for distressing.
Jerred Moon
So not a bad plan for fitness.
Ashley Hicks
So let’s clarify like do you have like a pad you like punch? Do you have like a punching bag? Do
you like
Kyle Shrum
I’m mostly put this on and just to be funny, but there. I don’t really break stuff very often. There are some things around the house that need to be like cleaned up. We’ve got like, old pallets and stuff sitting around the house and it just there to bring it. I can break if I need to. I’ve been needing to haul them off and get them away from the house. But they haven’t made it yet. So or go outside and just break some stuff outside. Like break some. I don’t know. Anyway, raging out and like yelling would probably be more and I’m here by myself at the house most of the time. So my yelling doesn’t really affect anyone but me. But yeah, just yell for a few minutes. And then it all goes away.
Joe Courtney
Oh, I’m hearing in my head right now is limp biskit.
break stuff. Yeah, yeah.
Joe Courtney
Oh, man, Ashley. Um,
Ashley Hicks
so I will second reading like Kyle said, mine specifically is Bible reading. I turned to my Bible, like if I’m just mentally taxed, and you know, I’ve got certain verses, but my favorite thing to do is kind of do the random like, okay, open it up. You know, what’s the Lord gonna teach me today kind of thing. I said meditation, because it’s, it can be downregulation because that was another stipulation of Joe’s but meditation during the middle of the day, like, I try to make that a habit. It’s more a habit for downregulation for me, but if I just can’t see past whatever it is that’s getting in my way, I definitely. I actually use the breathing app that Jared recommended now, and I just do a couple like, sessions of those and I feel a lot better. I did say walks because I didn’t really this is gonna sound terrible. But I was like, wax is not fitness. Like, I take walks and just get out. So I pop podcast in or sometimes the best box for me or just silence, like, just let things kind of flow and figure out but and then the last thing I said was laughter like, there are some times when I’m just like, I need to belly laugh. And so, for me, it’s not bingeing a show, but maybe an episode of something that I know like, will make me laugh like new girl is. Schmidt I don’t know why. He will make me belly laugh like snot come out. Like it’s ugly. laughing like it’s but that’s what I need sometimes. Or an episode of friends. I know how some people feel about that.
Joe Courtney
If they speak up, they’re gonna booted.
Ashley Hicks
Kyle? Um, so it would be the office for Kyle or maybe Jared. But yeah, I just figure out sometimes, you know, we talked about happy faces and stuff like laughter always gets me going and gets me over the hump. So that’s my
Joe Courtney
I will also echo reading fun reading, fiction reading, other world reading, you know, the good stuff. I learned anything
Kyle Shrum
that worries me on the arm thing. I feel like that was a fiction thing that you read in a book on? Yeah, I
Joe Courtney
mean, I’m sure I’ve learned
Jerred Moon
too much fiction in the brain. You don’t know what anymore?
Joe Courtney
No, I think I’m just reading your mind. It’s gonna be blown. I’m telling you something’s gonna post and say that they did it. Actually, I think you need to go find a penny. You’re the anemic one. I gotta find it. Actually, tackle isn’t get try. Anyway. So after that, when we were in San Diego, we used to do a lot of hikes on the weekends and on Saturdays, especially. Mostly because I’m, I’m on the house all day I work from home I workout at home and I never left the house unless I grocery shopped. And then she was on a ship so she was just in a steel box all the way for 12 hours a day. So we would get out and go on a hike on a walk and just be outside. It is is great for that. Just hanging out outside. Now it’s paddleboarding because we don’t there’s nothing to hike here everything is at or below sea level. So we just about aboard. being outside is great getting that getting that dig and that sunshine helps on the weekends. And then none of you guys do that well actually that shows video games. I still play video games. I like it. They’re fun. I, those I do, because it’s a if I really need to decompress and stuff, then it’s a very passive medium. Like, yes, you’re actively doing something but it’s still passive in the in the way that you can kind of turn your brain on autopilot like you would a show or a TV. It’s just a more active way of being passive. Because it’s when I’m wanting to play video games. I’m not looking at my phone looking at social media, multitasking or anything. I’m just just playing and that’s it. And yeah, it’s just like, really, you can get kind of get lost in games at Worlds and stuff. But that’s mostly what I do. Yeah, Jared
Jerred Moon
is wish them away? And then they are gone? No, no. Okay. So the big thing, if I need to decompress, or I’m stressed out, the overarching theme for me would be state change. So I need to change my state. And I have to do that. Or location within the state
Kyle Shrum
like Oklahoma, whatever.
Jerred Moon
Relatively aggressive state changes. So cold shower, with no hot water warm up. Just so we’re clear on the difference here. If you take a you go from hot to cold, that’s okay. I’ll give you a pass for a cold shower. But if you want something aggressive, wake you up. Can’t be in a bad mood after really, it’s it’s hard to do. Turn the water as cold as it will go. Take off your clothes. Get in Magneto, don’t forget the clothes coming off. And then you just hop straight in to a cold shower that will change my state ice bath. Same thing, sauna. Same thing. I know this is kind of like Ashley’s walking burpees. I know that’s technically fitness. But no, they’re basically the same. They’re basically the same, you do 27 burpees. If you’re in a bad mood or something, and you’re instantaneously now it needs to it can’t be like six if you’re like I’m do six burpees you have to get to that point in burpees. where you’re like, Am I really still doing burpees? that’s normally about 27 for me, where you’re
Kyle Shrum
where you’re mad at the burpees instead of mad about whatever you are mad about before
Joe Courtney
making me do 27 burgers
Jerred Moon
when you do like 10 you’re like that? Yeah, I don’t know. But maybe by by number 10, your heart rate starting to get elevated, right? And then by 20, it has since been elevated. And then by 27 you’re like, Okay, I’m just doing a workout. Now this is stupid. And that’s right, where you cut it off. Right?
Kyle Shrum
I get to this, I get to the This is stupid point before burpee number one. So
Jerred Moon
we’ll see that’s you got to force yourself to do it’ll change your state.
Kyle Shrum
So that one one, I’ll do one burpee, and this is stupid, I’m done.
Jerred Moon
You gotta try 27 just hold to my number and see how it works. I know that might have broken the rules a little bit, Joe, but it’s not like a lot of work. But I’m not like going to work out you know, it’s like that’s different. That’s like my my train, which is very much a stress relief factor that I’m not allowed to mention.
Joe Courtney
burpees it’s like walking but vertical.
Jerred Moon
There you go. That’s the same thing.
Make it a cert
Jerred Moon
breathing. I do use the if you’re wondering what app actually is referring to, I think it’s called breath works. So you guys can check that out. I do use that. If I do need something a little bit stronger. if you will. Wim Hof breathing, which he also they also have an app that one if you do Wim Hof breathing right you know that Yeah, so it’s it’s good. So those are basically all my all these other things that you guys mentioned don’t work for me like reading or going for a walk or getting outside I wish they did. I have to like basically almost jolt myself with electricity to change a negative mental state but I’m very aware of when I’m getting into those those states and I have not tried electricity yet.
Kyle Shrum
It reminds me of homeless Oh man. We might work Oh,
Ashley Hicks
and I just watched yesterday so
Joe Courtney
yeah, my kids watch but we watching tonight, actually.
Jerred Moon
Well, it’s anything we watch.
Anyways,
Joe Courtney
Jared, I thought of something else for you though.
Jerred Moon
Oh, I have another thing that I do.
Joe Courtney
I mean, well, this No, it’s kind of borderline of like, decompress and be away and that is that your new phone?
Jerred Moon
Oh yeah, that’s brand new though. I would say that that worked. incredibly well, I should have given an update about that. Because this was my first. I’ve had the phone for two weekends, but the first weekend was better human Friday. That’s not a good time to not be connected. So yeah, I just abandoned them the whole first
Joe Courtney
week there.
Jerred Moon
The second weekend. This was this past weekend, I use the phone and was completely disconnected. It was great. You know, I, there is a little bit of anxiety with that because our weekend our programming posts in the middle of the weekend, Sunday morning for most people, and that’s also where we find out if there’s something’s broken, you know, and so that’s always like, hope for Okay, I normally check on those things, and we can check on anything. And I do think rolling into this week. Like, you know how when you take a vacation, you’re kind of like, ready, you’re a little bit more motivated just to tackle, let’s say life in general, when you get back, I felt more like that, at the start of this week, and, you know, rolling into this week, and I attribute possibly the complete disconnection, so yeah, it’s a good one. But it’s new. It’s new.
Joe Courtney
Seems like he’s already working though. Yeah,
cool. new trick.
Look what I can do.
Jerred Moon
All righty. Chad, look what I can do. There’s something I just threw on the screen. There we go. Go into the workout. burpee save me. I guess since I have it on the screen, I’ll just go ahead and briefers Time Trial 2000 meter row already worst thing ever. Rest, seven minutes, Max burpees. And nine minutes, if you reach 109 reps or more the burpee save you if not another 2000 meter row, or run.
Joe Courtney
Just vertical walking.
Kyle Shrum
So here’s my story on this one isn’t walking or any vertical.
Joe Courtney
mean horizontally,
Jerred Moon
you walk but you’re standing up. But the distance you cover is horizontal, the movement is horizontal,
Ashley Hicks
there we go to your story.
Jerred Moon
All right, my story on this one is I tested, I didn’t test the full workout. You know, I knew what my 2000 meter Time Trial would be. And then I separately tested what I thought a good amount of burpees would be in nine minutes. So I did a couple of nine minute tests of burpees to try and set what they should be what it should be. And I cleared 109 pretty easily, you know. And so when I was doing my nine minute test, and so then I was like, Okay, I kind of average out how many burpees per minute per minute and all this stuff. And then I came up with that number. But then when it first officially came up in the programming, I happened to be on a trip with my family in Colorado. And we were at, I think it was like serious, like 9000 feet of elevation where our hotel was, and it was Saturday. And this was the program workout. And I almost did not make it almost because of that elevation. I did a 2000 meter row, you know, hypoxic and then immediately went into 109 burpees. And I was like, I don’t think I’m gonna do it. Like I don’t like I was like, Look, I was like it’s not gonna happen. I had to go all out like the last 120 seconds of just like not stopping to be able to get it and I got it. Luckily, but yeah, that’s it. This one’s a it sucks all around. There’s nothing good about it. Two of the worst things combined 2000 meter time trial and burpees So, no tips from me. Just a story. Let’s throw to you guys.
Kyle Shrum
I’ll say the last time I did this, I got this close to being saved by the burpees this close. And I think that was worse. I think that was worse than missing it by mile. Because Did you miss it by one? I think I missed about two or three burpees like I was I was right there. And then I was like and then of course I had to go do another 2000 meters.
Joe Courtney
So I reached out and yelled and reached out and
Kyle Shrum
yelled a lot that day. Yeah, that was I may have broken some things that day. Anyway Yeah, I would say I don’t I don’t really know just go faster I guess. I guess that’s the only open I wasn’t gonna have to say it because I was I was so close. I was right there. And all I had to do is just go a little bit faster and I wouldn’t have had to do another 2000 meters
Ashley Hicks
I said the road don’t sandbag like it’s supposed to suck so you know do it like your time travel it’s that’s why Britain in there. So if you say I’m back the road then yeah, you can make it kind of easy, but walk I don’t know. 109 burpees aren’t easy. But anyways, and then yeah, for the burpees just I said don’t stop moving even if you have to slow your Paste down a little bit, just get down and get back up. And then yeah, you kind of have to go and speed it up kind of what Jerry did the last two minutes or whatnot, like, finish those out because the point is to not do that other 2000 meter row. And then for wine tasting this week, I did EDM. The suggestions I had were martin garrix, or T esto. Or you could finish out the 2000 meter row with my favorite 2000 meter row song Greyhound by Swedish House Mafia. It’ll really get you going.
Kyle Shrum
Well done.
Jerred Moon
Thank you. I found a weird new artist. spiffy, man. Everyone, check out spiffy man, can you get a chance. And that’s all I say. Sorry, for interrupting Joe, go ahead.
Kyle Shrum
It’s actually weird. It’s
Joe Courtney
starting to three you go backwards. So my first note is I will and do always deny burpees as my Savior. But I think you got to go into this and have a plan. So break down what nine minutes or 109 burpees is in nine minutes, break it down into like 32nd chunks. And know that every 30 seconds, you have to hit X amount, whatever that is. And if you hit it in 25 seconds, take five second breather, and then hit the next 32nd chunk and get it out. So you hit your 109
Jerred Moon
that’s what I tried to do on top of the mountain. And it was very discouraging, because I just wasn’t going the pace. I wasn’t keeping the pace every minute. I was like that’s not on pace. Again. That’s not on pace shit. And I was just like, okay, go as fast as you can
Kyle Shrum
empty the tank. You miss a couple minutes on that you’re way behind. Yeah.
Joe Courtney
Oh, hold minutes cheese, just go sit on your roller. The only way
Jerred Moon
you do like, RPG like I’m just gonna do another
Joe Courtney
video. You can do that, too. If you really want to just know what, for nine minutes, you
have to be moving.
Kyle Shrum
Is that it? Joe?
Jerred Moon
I guess so.
Kyle Shrum
I guess
Joe Courtney
that’s my that’s it.
Jerred Moon
All right, cool. Well, that is it for this week. If you are not a part of the programming, you really need to be we are ending the year, all of us 2020 is over. No need to be scared anymore. Let’s go into 2021 it’s gonna be much better year, I can almost guarantee it. Much better year than 2020. And we can help you make that a phenomenal year. And if you go to garage gym athlete.com sign up for a free trial, that year is going to be awesome. We do have a new cycle coming up new cycle webinar, a lot of stuff coming out free programming for you to see the sample programming for the next cycle all this good stuff. And so if you’re like, Hey, I don’t want to sign up for the free trial, I want to see all these other things you’re talking about? Well, then you need to go to a different website altogether. And it’s called into three fitness.com. You’ll see in the menu, there’s a little button to click on five line Friday. That’s the only way I tell anybody about anything is five on Friday. So if you want to know what’s going on, you want to see sample programming. You want to get the invitation to the webinar. This is the central location we do it because let’s face it, I could put it up Instagram, Lincoln bio and then the Facebook here and like, let’s just keep it all in one spot five line Friday, go sign up for that newsletter. And we’ll make sure that you are aware of everything that’s going on at garage, gym, athlete and industry fitness for all of our athletes who are going into another year, our lifers, our annual plan, people and everyone else going into 2021 thanks for sticking around. Thanks for being awesome and being part of the community. But that’s it. That’s all I got for this week.
Joe Courtney
Sweet fit week.
Kyle Shrum
So, Hannah brought me lunch during that time, which was really cool. I’m going to show you next