Hey, Athletes! Are you mostly sedentary? Or are you able to get up and move about alot? After this week’s episode you may want to start moving your body more-even more than just your daily workout!
Episode 88 of The Garage Gym Athlete Podcast is up!
Science Says Your Phone Is Making You Fat (even if you workout every day)
In this week’s episode of the Garage Gym Athlete podcast we have the guys are back. They give us their weekly updates and announcements before they go over this week’s study. It’s over international athletes and if a sedentary lifestyle affects them even if they are training. This week’s topic is all about fitness fails. The guys talk about what they’ve failed at and how they moved on from it. Lastly, this week’s Meet Yourself Saturday Workout is Under Pressure!
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 59-MINUTE EPISODE WE DISCUSS:
- Sedentary Lifestyle
- Fitness Fails
- International Athletes
- Under Pressure
- The Disc Golf Saga Continues
- 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:
- The Art of Weight Loss (what no one talks about)
- How Cooling Can Increase Both Aerobic and Anaerobic Performance
—
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage gym athlete podcast. today. I’m here with Kyle Shrum. And Joe Courtney, my name is Jerred Moon.
Joe Courtney
It’s your audio book voice going. recording an audio book or something.
Jerred Moon
Kyle Kyle is always giving me crap about the intro. I’m trying to just be a little bit different but still the same because I don’t want people to be like, am I listening to a different show? But I want you know, try some new things. How was that?
Kyle Shrum
It was a tempo intro. I liked it. Yeah. Okay.
Jerred Moon
Better than the original or worse.
Kyle Shrum
I like them both the same? Yeah.
Joe Courtney
I like coming in fast and loose.
Jerred Moon
All right, moving on. So I’m gonna start with a garage gym athlete shoutouts. It’s something we’re doing for now until we run out. We have Marianne Knight, who’s also in the programming with Alex Knight, and she said that they are getting ready for the savage race on March 27. She said we are excited but also a little nervous. Okay, that’s mostly me. First, our first obstacle course race. We are postponing our at thru hike. So I’m thrilled we are already starting to fill the year with other cool things. Okay, let’s give her some advice for an obstacle course. Right. So
Kyle Shrum
there are also planning an Appalachian Trail through Huck as well, at some point in the future.
Jerred Moon
Thank you for the 80 reference there. Yes, but they’re postponing that. Until I guess they knock this out. I have not done a savage race. I’ve heard of the savage race before. I’m assuming it’s a lot like every other thing like tough mudder or they’re all the same. Yeah, or a Spartan Race. I don’t know if there’s much difference, but they’re muddy and they’re long and they kind of suck. So let’s give Maryanne and Alex some some tips for their race coming up here in a few weeks.
Kyle Shrum
hip flexors. hip flexors work on them. Work on them right now. Work on them. Yeah, you
Jerred Moon
gotta work on time.
Kyle Shrum
Yeah, work on them. Do the do the box step ups get those suckers warmed up. Because, yeah, the last one we did had to walk backwards for a little while afterwards, just because man, my legs didn’t want to move forward without excruciating pain.
Jerred Moon
And here’s my realization because yeah, I was in some of the worst pain ever. Like I could barely move you guys like, beat me by like, a half mile to the car, because I could just barely walk. Mm hmm. And but I sat down in the car, we drove for like an hour or whatever it was back to the cabin. And my legs. They weren’t like, better. I mean, they weren’t 100% better, but they felt at least 50% better than they were I could walk almost normally, after you’re sitting down for a little bit. So that’s going to be my advice. If you if this is a longer one and your hip flexors, like tap out like that. If that happened to me, again, I would just sit down for like 20 minutes. If I was like, halfway through the race, and I was feeling that way, I would just sit down for and I’m talking about for a pretty long time. This can also be really bad advice. Because sometimes if your body’s like getting blown up and you stop, things start to swell up and it gets ugly real fast. So
Joe Courtney
roll that dice.
Jerred Moon
Yeah. Just see if it’s, it’s probably a shorter one if it’s your first one. So you probably won’t run into that. So I would just say make sure you have some good footwear, some actual trail running shoes. So you’re not slipping all over the place and bring some electrolytes and some salt tabs and whatnot to make sure that you’re not gonna get any massive cramps or run any issues. So that’s my advice.
Joe Courtney
Get you a nice fanny pack. That way we
Kyle Shrum
also have I was gonna say to your garage mathlete fanny pack, you can
Jerred Moon
go to the garage mathlete store and grab a fanny pack. Is that a thing?
Joe Courtney
Not on the store. I don’t know why you guys are saying that.
Kyle Shrum
Okay. We need to put it on the store now.
Joe Courtney
Yeah, I have apparently
Jerred Moon
we’ve created a lot of things that we don’t. Okay, it’s me, I haven’t put on there. I need to do it. And I’m going to so normally when I announce things publicly, I’ll do it to some degree. I will try stickers, people are waiting for stickers and I actually ordered a bunch of stickers to test out their quality. And I’m happy with the stickers. And now all I need to do is assemble. Put the stickers on the website. So we’ll put the sum into three fitness and garage mathlete stickers. I’ll get the fanny packs, because we’ve already had a bunch of those ordered and people use them. So we’ll put the fanny packs there. Maybe get a new shirt up. And now that’s warming up. Maybe we can get some hoodies in there. Yeah, we don’t we don’t do apparel. Great. All right. Well, let’s move on to the show. Today we’re talking about the study is sedentary behaviors and their relationship with body composition of athletes. Absolutely love this study. So glad that we’re talking about it today. Lots of great takeaways for garage gym athlete. I’m not gonna say every study is awesome because some studies I’m like, you know Maybe this will help you maybe it won’t because the filler episode. Yeah, like maybe the study is helpful. Maybe it’s not maybe we can tweak it to make it helpful, but this one’s helpful all around no matter what. So if you’re a garage mathlete, listen to this, especially in today’s world with screens and sitting on our asses, even if we’re active. Next, we’re gonna talk about fitness fails, and then the workout under pressure. But we’re going to start with some updates. Kyle,
Kyle Shrum
how’s life? Life is swell. The good kind of swell. So last weekend, I did my first disc golf tournament. I’ve talked in here about nice getting into disc golf. And so did you win it was it was a doubles tournament. So it was me and a partner. And so we went up and played it. You know? I’m not one of those guys that really gets into like, scores and scores are not all that important. You know what I mean? So let’s just
Joe Courtney
keep score. It was just for fun. I had
Kyle Shrum
I had a good time,
Jerred Moon
you know, sanctioned tournament, which hitting keep score. It’s impressive. Yeah, you came in last place, didn’t you? Next?
Joe Courtney
I didn’t want to say like, Yeah, no, I
Kyle Shrum
keep score. It was a it was next to last. So nice. We did keep score. But it was next to last.
Jerred Moon
That reminds me of when I took been on 100 mile
Joe Courtney
bike ride. I just thought that
Jerred Moon
he was in the worst pain of his life. But then there was him and one other guy, only two people left. There’s like 20,000 people who do this race. He was the last two, and the guys ahead of them. And it’s awesome. Because at the end of the race, you’re going through the city. And like, that’s I got all motivated to like I was trying to beat people. It didn’t matter. I was like in like, 4,000th place, but I’m like, no pass you. I’m past you. I’m past you. And he was busting his ass to beat that guy. And he did it. It came in second to last, instead of the last place. And he was asked for it.
Joe Courtney
They’re tearing down the finish line. They’re going Wait, hold on hold on last year coming. Yeah, yeah.
Kyle Shrum
Yeah. Anyway, it was a lot of fun. But yeah, we did come in next to last.
Joe Courtney
So that’s fun. No new things. new things.
Kyle Shrum
new things. Joe?
Joe Courtney
Alright. Tickets are good. I guess. Obviously, it’s by default. That’s me.
Kyle Shrum
Actually, I’m gonna pick Ashley first.
Joe Courtney
Cool. Yeah, what’s actually not here? I guess they’re gonna text her real quick. So she’s doing? Yeah. So first, I just want to say, because of, we just had a pre podcast meeting thing that everybody needs to check out coddling of the American mind, because of all this canceled culture crap going on. I shouldn’t say that. I’m just gonna leave it there. Check out Cali and American mind. And then that’s it. Next, I got another new fitness gadget. So once again, but this time it is a wearable. And I finally got the aura ring. And we actually worked on this for weeks because they don’t ship to fpo. So we had to ship it to my parents had to ship it to me. Yes, I did. Awesome.
Jerred Moon
I don’t know if that benefits me in any way. But
Joe Courtney
I don’t know what you would get. I guess it only helps you. Yes. So thank you. Yeah. And our health. Yeah. So we’re going through that now. Both of us mean this got them. I’m just trying to sort through the information and adjust to the all the stuff that we’re getting. And it’s different, because so with Garmin, I haven’t had a HRV score in like, over a year, two years now. And I remember what Garmin does it. It’s like a their own. Not, it doesn’t give you like the regular AR variability they give you like their own made up score that they invented, you have
Jerred Moon
to go turn it on. So if you go to health stats, it’ll give you your heart rate and your heart rate variability. Just let it this is more announcement for the listeners if you guys thought that it didn’t do that.
Joe Courtney
Also, it might be your generation watch, too.
Jerred Moon
I’ll maybe it’s the newer one, because I do have the
Joe Courtney
Yeah, because in my health stats, I have heart rate, but stress and hydration, stuff like that. But now I have orange that now I’m just wondering like, do I because I’ve never had two scores before. Usually it’s just whoop gave you one score. Apple gave you one score. Now it’s an average and the high. So I don’t know which one I should actually pay attention to. Because the average it’s not very good compared to what I’m used to. But the high is decent.
Jerred Moon
That’s why I like being able to look at it all because with with the Apple Watch, you had to do the breathing app to take HRV otherwise you can do in sleep or something. So you do the breathing the moment or whatever it’s called in the Apple Watch. And then it take your heart rate variability and it could be really good. It could be really bad at that moment. And the same with whoop is they take some random 62nd period in your deep sleep wave in the middle of the night and that could be good. That could be bad. But the aura ring is just like, here’s everything for every second of the night. This was your heart rate variability. So I kind of like that. So I look at it all man I look at like what’s my highest, what’s my lowest and What’s the average and it gives you better trends but they also track your like three week average to your previous month or something crazy like that, which is, the ordering becomes more useful. The longer you wear, it is what I’m trying to say like you don’t have to put much thought into is my HRV good or bad, they’ll let you know this is bad based off of your, you know, previous month or two months or whatever.
Joe Courtney
Yeah, my HRV balance is still grayed out. So I don’t get used to that. But it’s cool to have the resting heart rate as well to have the average and the low respiratory rate. I didn’t know that was a thing. I had a look at what that was. And that’s kind of cool to see. I guess. It doesn’t really do a whole lot. But also apparently my REM and restfulness are terrible. And I really don’t know how to improve that. You can’t just like, try to get more REM it’s just waking up like, Oh, I slept again today. That’s it.
Jerred Moon
Yeah. I mean, other things you can do on the restfulness side. Depends on why you’re restless. Are you still doing the chili pad?
Joe Courtney
Oh, yeah. Okay. Oh, yeah, I just turned around a lot, I guess. I don’t know.
Jerred Moon
It’s funny is our power went out for like, right when we were going to bed our power went out for it was like one of those five seconds it just off and then back on. So most everything kicked back on. But my chili pad didn’t turn back on. I didn’t think about it. I woke up in the middle of the night and like, I’m so frickin hot. Like, what’s going on? chili pad wasn’t on. Now. I’m like one of those broken human beings needs to be pampered.
Kyle Shrum
What it is? Yeah,
Joe Courtney
you go into the American body.
Jerred Moon
Yeah, I’m gonna say something about your
Joe Courtney
rammer HRV. resting heart rate, respiratory rate,
Jerred Moon
oh, respiratory rate. That’s a great way to track COVID Ah, so if anybody’s wondering because you can be asymptomatic but still have a higher respiratory rate. So you could like you could contract it. You could contract, contract it be completely asymptomatic, so you’re not sick. But your respiratory rate might still go up above because it should not fluctuate that much. The thing with respiratory rate, like one to two breaths, you’ll always be in there. If you jump up like five breaths, something might be going on. I’m not saying you have COVID specifically, it could be another illness. But it could very well be COVID though.
Joe Courtney
Cool. Yeah, mine has been within point five in last week. So
Jerred Moon
what is your respiratory rate? Just share your biometrics for the world.
Joe Courtney
13.9
There you go.
Kyle Shrum
All right now your social security number
Joe Courtney
8675309. Yeah, that’s, that’s mine.
Jerred Moon
Okay, did I update on the building the office building. Okay, they have done the dirt work, which is awesome. So they have paved out like a flat space to pour the foundation. And they’ll do maybe the foundation this week or next. So we’re making progress there. slowly, but surely, maybe this year will be done, who knows. But the big update, I wanted to let everybody know, I did a sleep experiment over the last couple of weeks. I used to wake up early all the time. In the military, it was in the fours. After I got out of the military, I decided I let myself sleep in a little bit more, I start waking up at five every day. And then I just did that for years. And then it was around when I started diving a lot more to sleep. We read that book by Matthew Walker, I was like, You know what, I need to prioritize sleep. So I stopped waking up early, which is a big deal for me because I’ve been doing it for years and I started sleeping until 6am or 545 that’s my body would kind of naturally wake up around 545 to six. And that’s good and but then I started getting my head it keeps getting my head because I had that habit for such a long time. So it’s like you know what, I’m just gonna do a proper experiment here. And so I started waking up at five again every day for about two weeks. And at the end of the day, I was exhausted tired. And I was like okay, I’m gonna flip now and back to just sleeping as much as I can because my kids are virtual to right now so there’s no reason that I have to get up at all other than like actually doing work and I slept two days in a row nine hours which for me absurd I’m talking like actually tracked with the aura ring nine hours to not like I was in bed for nine hours. I can never sleep nine hours. Like when I’m well rested, I sleep seven, maybe eight. But then I naturally wake up for the day. I don’t have an alarm clock wake me wake me up or anything like that. So that shows me I’m a big fan of your I think your body knows a lot more than you do if you just let it if you just get out of the way and kind of let it do what it needs to do. And so waking up at 5am I think is just ultimately not good at me. I think it puts me in a slightly sleep deprived state and There’s always this battle of like, do you just need to be more mentally tough and wake up early and get it done, or sleep more and be healthier and more productive and more optimal, and I’m definitely I’ve done the other side, I’m leaning towards more optimal and more sleep these days. But I kinda have a self experiment that proved it to me. So I’m on board or just sleeping more. You should try it. Here I am, as well.
Joe Courtney
I’ve always I’ve always prioritized sleep for the longest time, like, even back into high school, I was always going to bed and try to get like eight hours. And now we go to bed so early. I don’t have to wake up at all. But I naturally still wake up at around 630 just to get the day going. But we’re going to bed rolling over at about nine o’clock.
Jerred Moon
Yeah, same. Yeah, that’s it, sleep more your body wants to and now that I’ve been doing, I’ve been sleeping more back to sleeping about seven, seven and a half hours waking up naturally, feel fine. But when I go down to like that six hours, it’s not as good. Alright, let’s get into the study. I already mentioned the name, but I mentioned it again, sedentary behaviors and their relationship with body composition of athletes. So the purpose of this study was to examine the associations between different types of self reported sedentary behaviors and body composition and a mixed group of female and male athletes. And I want to read, it’s gonna be kind of longer, but all of the different types of people that were in the study. I thought it was cool. So it’s Portuguese athletes. 65 female 70 male 2.2% were top 10 internationally in their sport. 29.6 competed at the international level and 68.1% competed nationally. And so those are pretty serious athletes. But I think the variety of sports was the the coolest so they came from powerlifting gymnastics, track and field climbing, Judo, karate, Taekwondo, boxing, rugby, hockey, fencing, rowing, tennis, volleyball, handball, basketball, soccer, football, is that a sport? golf,
Joe Courtney
indoor soccer, got it?
Jerred Moon
motorbiking. surfing, swimming, Water Polo, trampoline, sad sport, and triathlon have the athletes 44.4% were from team sports 55.6% were from individual sports, and 69.6 were from non weight sensitive sports and 30.44% were from weight sensitive sports. So pretty cool. Very, I just liked the wide range. Now this was kind of a they just did a questionnaire right. The athletes were interviewed and use a validated questionnaire to assess and quantify time spent in various sedentary behaviors and then they use a dexa scan to measure their body composition. And what did they find? Overall, I’m going to read the official from the study kind of like their conclusion. They said there’s still debate whether high levels of physical activity can fully counteract the harms of sedentary behavior. These findings suggest that sedentary behavior particularly cell phone, screen time, can compromise athlete’s body composition, regardless of weekly training time. Maybe everyone should just pause the podcast and think about what I just said. Sport federations and coaches may improve athlete’s body composition by targeting specific sedentary pursuits, ie total screen time and cell phone screen time during athlete’s recovery time. Even in athletes, sedentary behavior can compromise total and regional body composition. Regardless of high training time. screen time. Specifically cell phone screen time seems to be the sedentary pursuit to target and athletes, sports federations and coaches must control center behavior during athlete’s recovery time. So big takeaway here, if you are training as much as you should be in you’re still lazy every other minute of the day. You’re going to be fatter than you want and ultimately, not see the results that you want. That I did I put it out. That wasn’t PC. I’m sorry if I figured it. But now what do you what do you guys take take away from this one? I thought it was very interesting and huge. I think it hits home with our audience. I mean, most everyone’s working from home because of the pandemic. A lot of people work from home anyway. And I know I can fall into this trap quite easily. So what do you guys think about the study and just the information overall?
Joe Courtney
I love the group that they got it from the high level athletes in such a variety of sports as well, so they have all spectrums to deal with.
Kyle Shrum
I don’t think we’ve ever seen that kind of cohort before in a study that we’ve covered. It’s pretty impressive. Yeah,
Joe Courtney
yeah. Yeah. It’s also interesting how they got the I guess they got the sedentary time and metrics from Being on the phone, which is also cool because basically if you’re on your phone or on a screen, then you’re not doing anything. I know you can be on it while you’re on the bike or something, but that’s not as much. So basically your phone’s making you fat is what I was that I got it. It’s not beer. So have your beer, just don’t go on your phone. Just kidding. That’s not that’s not the takeaway. Yeah, don’t don’t we’ll just I, I wanted that out, because I don’t feel like it. But so we walk all the time. Liz and I on the weekends, whenever she’s off, basically, we go there’s, there’s a couple of loops that we do around where you’re out. But it’s pretty much like a three mile walk. Anytime that she’s she has time off, like on the weekends or when there’s long weekends, we still go pretty much every day. Because it’s just we get out of the house, we get some fresh air. But I mean that you go back to a lot of our recovery, podcasts, the number one thing we say about recovery and moving his blood flow. That’s That’s it. I mean, we do it for recovery, and to move. And because we train hard, we want to keep doing things. But it’s also just a sedentary thing. Because we don’t want to sit around all day, and just be super sedentary, we got it, we got to keep moving, we got to do steps. And it’s not even like a burning in the burning calories thing. Whereas I mean it it all kind of adds up, I guess. But it’s still moving and not just sitting around. And I think that’s just it’s one, it’s a super simple thing that you can you can do you know whether it’s I guess you work in an office building, go to like, go to the bathroom a lot and go to the go walk farther away. Hey, if you’re drinking a lot of water, you should be getting up to go to the bathroom anyway. So we’re just bringing all the advice in.
Kyle Shrum
Just throw it all together.
Joe Courtney
Yeah. So I think the all of that is it was Yeah, it was cool to see. All five Kyle take over though.
Kyle Shrum
So I just kind of took away. Yeah, your phone is making you fat? No.
Jerred Moon
Title of the episode. That’s it
Kyle Shrum
right there. Your phone is making you fat scientists, I would say I would say so what they’re studying is like the sedentary obviously, during your training time, you’re not being sedentary, or at least you shouldn’t be. And so this is kind of your downtown during your recovery periods. And so I just kind of said dallin you’re not Tom behaviors? I know that’s a that’s a trap that I can fall into as well. Is it not? When everything is done? I’ve done my work for the day, I’ve done my training for the day of get the kids in bed and all that stuff. And so it’s like, well look at my phone or do watch TV, like which 1am I going to do you know what I mean? And so I can kind of fall in that trap sometimes too. But I would say dallin you’re not Tom behaviors like, there could be some other things that you could be doing. Besides just staring at your phone to kind of downregulate I know that’s an easy way to decompress is to just kind of sit and just scroll through your phone and just but you can just waste so much time doing that. Not just it not you can do it at any time of day. I mean, you pick the phone up, you get trapped in it.
Joe Courtney
So I was wondering if the screentime good correlate to bad sleeping practices, sleeping? nutrition.
Kyle Shrum
I think I think from other studies we’ve covered, we kind of know that that’s true. Yeah, that they’re, they’re correlated, maybe not the cause, but they’re definitely correlated. So I would just be, just be mindful of what you’re using to decompress and down regulate at nighttime, during your rest times. Also, say during the day, I will switch between a standing desk and a sitting desk. It doesn’t mean I stay in one all day long. I’m just kind of, hey, I’ve been sitting for too long, I’m going to stand up, hey, I’ve been standing up for a while I’m going to sit down. So that’s something that I do kind of helping with the blood flow and just changing things up a little bit too. It helps with my my mind, too. I’m not just like, stuck in something and stay in there for a long time, it gives me a little bit of a break to kind of come out and refocus on what I’m doing. And also say something I’ve been doing recently do the grid. So I’ve been doing push ups during the day, like just what is the grid, just so there anybody who’s unfamiliar, it’s really, really simple. Pick something to do that you’re going to crank out a few reps of for a few sets, and you draw a grid, however big of a grid you want. And every time you do a set of whatever it is that you’re doing, you write down that number in the grid, and then you add it up at the end of the day. If you get the kalen comfort planner, it comes with the grid in it,
Jerred Moon
which will also be added to the store. stickers and it’s actually already in the storage just sold out.
Kyle Shrum
So yep, so it’s in there. But I’ll just do that I kind of work in 30 minute blocks now as well. So like at the top of every 30 minute block, I’ll just drop down, do a set of push ups, put it in my grid and move on. It’s like It’s like 60 seconds max is at the top of each block and at the end of the day you back in man Look how many, you know, extra, whatever it is like push ups for me when however many push ups I’ve done during the day. And so just something else to kind of keep working to kind of keep your your blood flow going, going, keep your body moving, and all that kind of stuff and something to kind of break up the monotony as well. So those would be those would be my, my takeaways.
Joe Courtney
The grid was key for us when we were in quarantine, because like, we’re literally in a hotel room where we can’t leave. So you just think like, well, I’m just gonna sit and watch Netflix all day because I can’t leave the hotel. But you know, a grid is super easy to just do.
Jerred Moon
Yep, yep. And when you first start, if you start some more aggressive grids, you’ll get me pretty sore. That happened to me, at least I, I started with pretty big grids. And then I also made a rule for myself, the minimum amount of push ups I could do was 20. Every time I got down to do the grid, and I was like, Man, I’m pretty sore from knocking it out. So it’s a good practice. And yeah, we’ll keep you active. I think, you know, we, we’ve talked about phone Stuff and Being active, but I was going to put this in my updates, but I decided to throw it into this part of the show, just because it worked out really well. But Joe mentioned blood flow, and how important that is, well, I’m working myself trying to work myself out of a lower back injury problem, whatever we want to call it, I haven’t had it officially diagnosed, I just know it frickin hurts. And it’s causing me to not be able to squat and run as much as I would like for the goal that I’m constant or currently trying to pursue. And so I bloodflow is everything for me right now. And I probably have been a little bit more sedentary recently because BCT training was when I am when I’m in like full normal BCT which I’m not right now is just really taxing. So I just didn’t feel like doing much else after I had run, you know, seven miles that day. Or if I had squatted like 1000s of pounds of, you know way and I’m pretty tired. Like I think it made me more sedentary during my day. But now that I’m doing a modified version of BCT blood flow is everything for me right now, because I’m trying to heal up a lot of like little nicks and scrapes. So you will my body. And I’ve actually I mentioned I was biking, right I was doing a lot of biking, I’m not now I’m doing all rowing, I moved to rowing because the arm involvement, I’m getting a full body movement every time you every time you do the row movement, you know you’re moving your arms, legs, your back is involved as another big reason I wanted to do that instead of the bike. And so I’ve just doing that a ton. So I that’s where all of my actual training is. So like if we’re doing 20 minutes or 30 minutes in zone for like I’m going to do that on the rower. But as I’m also trying to throw in two separate 10 minute sessions, one in the morning and one at the end of the day of just, I don’t even look, I don’t know, I don’t track it. I don’t know what zone I’m in, I don’t care. It’s just 10 minutes of moving on the rower to try and get more blood flow to all the areas that I want. Because another problem I developed like BCT just breaking me down. Let me talk about this. I think we will a little bit in the next segment here. But I was gripping the bar so tight on back squats, because the weight was so heavy. And I just want to be really rigid. I developed tendinitis in my right arm, pretty aggressive form of tendon tendonitis. I’ve had tendinitis multiple times throughout my life, so I don’t complain about it much. And you normally just find ways to work around it. And it kind of works itself out. But one thing I’ve realized with tendinitis is like it can be really painful. And then when I’m rolling, tendinitis will hurt my arm while rolling for like the first five minutes. It’s just like, every stroke is painful. It’s like, yep, that hurts, that hurts. But after five minutes, it starts to not hurt anymore. And that’s because of the blood flow, like blood is just getting pumped in there, your arms are being used in a very, because you’re not like straining, right, this is a very, like, easy thing for your arm to do. And I’m just gonna keep doing that over and over again, same my back. So blood flow is really important. I’m moving a lot more now than I had been. But with all the athletes we’ve had and interviewed, and they ever people are working from home either because the COVID are, that’s just their job. You have to work these other things in there, you can’t just do your training session. And I mean, you’re going to be healthier, let’s not you will be fine. But a lot of people want more than that. They don’t want to put in all this work and then can’t get rid of this body fat and this specifically correlated to trunk. body fat. If you look at this study, it was like around your waist and midsection is where you’re going to hold on to the fat if you’re not also moving. And this is where I don’t pay attention to step counters. But Joe, I don’t know if your Garmin does it too. But it tells me every day whether or not I hit my steps like and I don’t it sets its own steps for me every day to like I don’t know where it pulls the number from. It’s not the same every day. It’s different, sometimes lower. Sometimes higher. I think if you have young kids are living more active lifestyle, because I always hit my steps, but it’s also always towards the end of the day. Like I think their goal for me is somewhere between like 7009 1000 is what they are typically recommending I get. And it’s always right towards the end of the day, I’ll I’ll hit that step goal, just from playing with my kids and like all this other stuff that I’m doing. So yeah, just stay active. If you do have young kids and you’re playing with them, you’re probably fine. It’s more if you’re really just doing nothing, if you work out, like first thing in the morning, and then you go sit at a desk all day, you come home, you eat dinner, you watch TV, you go to bed, you repeat, you could be doing a little bit more. And that’s why it’s even in the frickin elements, like getting that extra blood flow. It’s in there, like we have these things built in there for you to be better. But you really got to get that stuff in there. I remember I read an article A long time ago, or some studies long time ago about sitting, and how sitting is just like horrible for you. Right? It’s like bad long periods of sitting. And that one argued that the study argued that just working out does not counteract city, thank you can’t you have to maintain this activity throughout the day. And that’s the same thing this is saying is you can’t just do this one bout of physical exercise and call it good, you have to do some other things, you have to be more active, whether that’s yard work or walking your dog or moving or intentionally rolling an extra 10 minutes twice a day or something like that. So you have to you have to be active to get all the benefits that you want out of fitness.
Joe Courtney
It’s kind of funny. When I put up the study, I read the title. And then I was like, well, I gotta stand up to read this one. So I put up my standing desk, and got my got myself situated, because just inspired already,
Jerred Moon
but not figure out the standing desk right now, I did it for a long time. And it was fine. But recently, I kept trying to switch to a standing desk last several months. And I tried adjusting all these different heights. And no matter where I got it, I had a lot of neck pain, like you know, because that normally means you’re looking a little bit up or a little bit down like your screens not in the right position. But I tried so many different positions. And eventually I was just like, you know, when my neck doesn’t hurt when I’m sitting down. So I’m gonna sit down where my neck doesn’t hurt anymore. And then I’ll just move more throughout the day. But yeah, I just have a brace. Yeah, I’ve done a lot of work, the standing desk, and if you can make it work, then definitely do do the standing desk if you can, I think it’s a great way to be a little more active and even, even mobile, you know, just being able to sit in different positions or standard positions throughout the day. Yeah,
Joe Courtney
I mean, you can change what you chair you sit on to. When I was back in the states up until now the only thing that I would sit on my desk was a stool. So I couldn’t actually like lean back or relax in my chair, I actually had to like sit up in my stool or stand so that I was always at least somewhat active somewhere. And when I stand now, I mean, since I have the the Mac, I haven’t been able to raise it. So I just put my keyboard on on a platform and tilt the thing up. But when I when I was standing before, I’ll stand on the little soft pad and I’ll I’ll just say I’ll just alternate standing on one leg and put my other foot on the chair. And you’re standing on one leg for like a couple of minutes and after a while like the outsides of my glutes start to burn. And like my ankles start to start to burn a little bit too. So at least I know I’m doing something. And really, I’m just working. And it takes a few minutes to realize like Oh, hey, that actually feels like I’m doing something and I’ll switch legs. And I’ll just go back and forth for like 30 minutes just to just switch things up for the day. And I might sit down after that.
Jerred Moon
It’s good stuff. And then yoga, do yoga every day. I’m putting so much work into recovery right now. It’s kind of crazy. Like, I want my back to be better so I can get back to the training I want to do. So it’s additional rowing, it’s the sauna every night. It’s doing yoga every night on top of just training. So I’m more active now than ever. And that’s kind of what the opposite of what people think they should do when they’re injured. I think I think people are like, ah, lower backs acting up. I’m going to do nothing for a month and hopefully it gets better. Just so you know. That’s worse for your little that’s like the worst thing that you could possibly do is to stop moving. So if anyone has that mindset I I don’t know a lot of athletes who have that mindset, but I know a lot of like people like in my family I won’t name names who are like, Oh, I hurt the shoulder. Yeah, we’re just not gonna do anything for a good six months until That’s better. It’s like well, walking really gonna hurt the shoulder. Maybe you don’t have to lift things overhead but you could keep moving right? So yeah,
Joe Courtney
just throw some air punches. Yeah, do some as you walk outside.
Jerred Moon
Alright, what’s the topic Joe?
Joe Courtney
Okay, we are talking about our fitness fails. So things that we have either failed out in the past or are some shortcomings we have in fitness, or even fail out now or Even either not good at now or just failed to do on our own kind of things, but what are our shortcomings and such when it comes to fitness? So, should I go first? Or would somebody else like to go for it? Oh,
Jerred Moon
boy, I liked it already.
Kyle Shrum
You’re already talking.
Joe Courtney
All right, well see, I’m actually I don’t fail. I’m actually the best there ever is. I pissed excellence. So
Jerred Moon
that’s where I was gonna go with this damn, I
Joe Courtney
took that one. So team one, I’m good. I mean, burpees suck, there still are always going to be stupid.
Jerred Moon
And if you guys fail at anything, you should feel bad about yourself. There we go. Just Just try harder.
Kyle Shrum
Let’s just trigger everybody.
Joe Courtney
No, but something that while I kind of already knew, but I guess more so realize that this week and even talking last week was because of a work chat we had going on was I am horrible at planks. And I refuse to do them on my own, even though as much as and need to and think about is like, no, I need to do that. I don’t, and I suck at them. And whenever they come up, I can only hold a plank for like, a minute, or a little over a minute. And I’m just done. It’s, I’m terrible at them. I can do finally and rest longer. But it also seems like in general core is what I fail to do. Sometimes if ever I have to cut a workout short cord just falls off. Or if I’m mixing days around and doing something I might like, if I’m like alright, cool. I’m gonna go for my run. I’m gonna do all my cardio, and then I’m gonna come back to the house and I’m gonna do the core person. And then once I get done my run, I’m like, Alright, awesome. I need a shake. Right now. I’m gonna make the shake. And then I’m like finishing my shake going up to the shower. I’m like, crap, I didn’t do that. Well, guess I’m already done. So I fail at core. Work it in later.
Jerred Moon
Yeah. So this past like, week or two? Actually, it’s I guess it’s ever since we had that plank discussion last week on our chat that I’ve been hitting it hard this week. And I’ve been sore probably every day for the last week. But I know that it’s shortcoming I know I need to work on it. What’s funny is you are not alone. This was it’s been like, maybe two years, but I looked in the I was just looking at completion reports and team builder. And I was noticing a trend that a lot of people are doing most of the workout. And then just not that. Because we always put like, we always put like plank stuff at the end or reverse hyper Superman’s or something. And because I was wondering, some people were getting close to like killing comfort patch or whatever. And then it’s like, what was it that caused? And that’s, that’s what everyone’s skipping. And I was like, Is it because it’s the end of the workout? Because it sucks and you don’t want to do it. And so there was a it was a short time period where I was programming core work first, like towards the beginning of the workout on hard to kill to try and like, get people to do it more. And that did increase the adherence a little bit. So maybe in the programming, we should just throw it first. So if you had plank program first and then a run, would you just be like, Yeah, well, I’m gonna run first and I’ll do that later and then skip it.
Joe Courtney
I’m not even sure. I could maybe, but I know that you will. You’ve been preparing planks with kettlebell drag, which are Oh, no, such a drag also, that’s probably how it came up for you. Yeah. So yeah, that is one of my main shortcomings that I know I need to work on. And all I’m gonna say right now is just just just a small small hint. Everybody should start working on their planks. It’s almost like
Jerred Moon
if you’re on the strong
Kyle Shrum
especially the strength track athletes
Joe Courtney
know because of Oh, yeah, so everybody should I need to get that
Jerred Moon
one recorded. Oh, yeah.
Joe Courtney
That and this funny this just came up because of what we did for recent ama but breathwork I don’t do anything with breath work I breathing exercises and stuff just makes me uncomfortable. Not like mentally he’s just like I just have never been comfortable with being short of breath and then like getting that dizzy state. I just want to I just want to breathe. So that’s something that I haven’t done that I would like to at least dabble in,
Jerred Moon
do it. It goes away man that did lightheaded, dizziness, whatever it goes away, the more you do it.
Joe Courtney
Yeah. Okay.
Kyle Shrum
So, aside from my box jump mishap that I had a few months ago, which was the first thing that I thought of when I heard the topic. That’s not a regular thing. You know, but you know, it happens. It happens to everybody. So just maybe it happens that maybe I’m just telling myself that I
Joe Courtney
think everybody everybody has a mishap.
Kyle Shrum
Everybody has that box jump mishap story.
Joe Courtney
Some scars Yeah.
Kyle Shrum
Just not to rehash the whole thing, but just really when you’re doing box jumps, concentrate on doing the box, don’t just get up there all the way up. Anyway. I would say biggest thing that I suck at are pull ups really suck at pull ups always have. And so that’s something that I’ve tried to work on, but I also suck at them. So I don’t like working on it, because I suck at it. So that’s something that I’m still chasing, still trying to be able to string a whole bunch of those together. And which maybe it’s just kind of destiny that we have under pressure coming up this week. Maybe that’s a sign that I need to do under pressure this week, always. Anyway, I also still work a lot on ankle mobility. My infamously terrible ankles that I have. They’ve been they limit me on the squats, but they also are prone to just roll over at random times when I’m out doing things. And yeah, it doesn’t feel that way. It’s like it’s
Jerred Moon
your life alert, man. Yeah,
Joe Courtney
I’m down again. Yeah.
Kyle Shrum
She turns around, and she’s like, oh, man, he’s on the ground again. Yeah. Anyway, they just, they kind of suck. And so I’m trying to work on a lot on ankle mobility as well, just especially with obesity with all the running and all the squatting, we’ve been doing, really been honing in on that as well trying to get those built up and get those more mobile. So I can just move better in both of those major things that we’re doing so.
Joe Courtney
So you need to stand on one foot while you’re at your desk, get like a foam pad barefoot, and stand on one foot because I’ve had really bad ankle stability in the past. And it actually contributed to my Achilles tendinitis. But I was going to PT for a while a while back on ankle stability. Because as I was playing lacrosse, and soccer is a lot of lateral transition. And like, there will be times where I can train I can. I was ready to pivot and go the other way. But it’s like, oh, my ankle just gave out I’m not going that other way. I’m on the ground. So working on that attorn just standing on one foot. Like I do it all the time. I still do it now because I know I have to keep up with it or else. It’ll because it helps support my Achilles to keep the tendinitis at bay. So just yeah, staying at your desk on one foot.
Kyle Shrum
We’ll make a note of that. Right. That’s
Jerred Moon
awesome. slack line. slackline. Or some endo board.
Kyle Shrum
slackline.
Joe Courtney
That was fun. We did that. I sucked at it. But
Jerred Moon
Speak for yourself.
Kyle Shrum
I was there right? I’ll be the third party here. Yeah,
Jerred Moon
I did suck at it for a long time. And then you get better at it. That’s what the takeaway is for all these things that were you know, trees
Joe Courtney
and by rain hang that thing, right.
Jerred Moon
Dude, you can find places. To pillars. Yep, pillars anywhere. Maybe you can also pull the house down. That’s always my concern,
Kyle Shrum
stirring them up between apartment buildings.
Joe Courtney
Yeah, there we go. My neighbor’s Yeah, just like balcony to balcony. That’s fine. Second floor.
Kyle Shrum
Yeah, not that far of a fall.
Joe Courtney
Yeah. All right.
Jerred Moon
So what do I fail at? You made me go really introspective here, because I, I didn’t know how to tackle it. At first, I’d say the one that first came to mind is one I’ve talked about before is that i think that i really suck at being consistent with a workout time. And I don’t really care that much, because I still get the workout done. But not something I suck at. I wish I was better. Because I feel like my life would just be a little bit more organized if I was just like, I workout at this time every day. And that’s when I workout but I’m getting fairly more fairly more consistent. sounds weird, but uh, in the afternoons when it’s happening, most of the time, these days, it is getting more consistent, but it used to be all over the frickin place even into the evening if I had a busy day or something. But the one thing that I think, after really thinking about what I suck at, or fail at is I’m going to say, pushing myself on, like weight selection for things that aren’t like a barbell movement, or, because if if I’m squatting and it’s 85%, it’s 85%. Like I’m squatting 85% that’s what I’m doing. But then if you’re like, if we you know, let’s go to core work that you’re talking about, and it’s Russian twists are something I’ll use like a 35 pound kettlebell. And I could probably honestly do like 100 pound kettlebell for Russian twists. And I probably should if I want to continue to see progress and get stronger. So while I don’t skip those things altogether, I can really slack off on the let’s push ourselves here in these areas, because sometimes there’s not like a given percentage effort or whatever. So for running, if I need to be in a zone, good squared away, pushing myself as built in, I’ll do it. Same with lifting, got percentages, cool, I’ll stick to those. But everything else we program, if I don’t consciously think about hey, I need to try hard here, lift heavier weight or do the movement with more intention. I’m not going to see results. And so I can’t slack off in these other areas, whether it be like an isometric hold for doing like a barbell isometric row hold, I probably could have done way more weight or good morning, like sometimes we’ll program Good Mornings and I’m like, I could have done way more weight. And you know, I just I run into, I feel like I have that thought in my head a lot more often than I should have, like, you could have gotten heavier there. And I’m not saying you should always lift the heaviest possible. But if you want to continue to see results, you need to be pushing yourself in a safe way to still, like I’ve finished some things I’m like that didn’t, there was no muscle burn or like, any discomfort with I just kind of moved with the way and now it’s over. Should I do that do anything for me. So I need to be more intentional during training sessions, I think, at depending on the movement, and I should probably like write down which movements it happens with. And I’ll probably find like, it’s probably isometric holds, like what you’re mentioning, like plank suck. So to any other variation of isometric holds. We’ve talked about that on a recent ama. But it’s probably more things like that, like I could have, I could have held the plank longer, you know, like already accumulating five minutes in the front leaning rest. I didn’t need to break. You know, I probably could have pushed a little bit further. So I would say that’s the the thing that I struggle with, I have to be super intentional about everything I go to a train is like, let’s be dialed in here. Let’s push ourselves, collectively, ourselves to be better.
Joe Courtney
Yeah, progressing through accessory work, I think it’s easy to just fall into what you did. It’s like I did 53 on this last time we did a couple weeks ago. So I’ll just do that again. That’s fine. And that goes to all the like the holes as well. It’s like, Oh, I know, when I do planks, I’m gonna are funding the rest, whatever, I’m gonna stop at a minute, rest for 30 seconds, and then go back and do it again. And that’s just you know, and I’ll check the box and I get it done. So that is a good thing to be, I guess, conscious of trying.
Jerred Moon
Yeah, I remember I talked to my father in law, who, Hey, he’s in he’s in really good shape for his age and like everything like, so I’m not saying anything bad about him. But like, he’s told me about his workout routine he has, he’s had a very similar workout routine for a very long time. And it’d be like, Yeah, I do the I do 30 fives on the bicep curl. You know, like any, any charm. And I’m like, and that’s just the way you’ve been doing for years, though. Like, he has 30 fives at home. And that’s what he uses. And that’s what he does. And that’s just kind of like, what I don’t want to happen to me. You know, like, Hey, he’s in is in great shape. He runs and does like some weight training and push ups and basic stuff. He’s in really good shape. He’s not a huge, like fitness guru, or anything. But I just don’t want to be like, Yeah, when I do this movement, I do. I do 95 pounds. And that’s what I do. And I don’t wanna do that for a decade like I should either. be moving, there are a lot of other ways you can push yourself moving more intentional is one thing I mentioned. Like, you can make a setup suck at like, five reps, you can make five reps to the setup suck real bad. If you want to do it slow and controlled on the way down and stretch your ab muscles and then go back up. You can if you’re intentional with repetitions, you can make them suck a lot worse and make it way better for you. And the same with just adding more weight you can add more weight to certain things. So there are a lot of ways to do this. But yeah, being intentional and workouts is a big one.
Joe Courtney
Like your tempo curls.
Jerred Moon
Ah, those are brutal. I haven’t done them since my biceps recovered from the last time. It’s gotta watch out for those sexy Saturdays.
Joe Courtney
Let’s look forward to him.
Jerred Moon
One day, when we’re old and gray and a little poem for everybody, okay. We’ll just get rid of meet yourself Saturday and we will officially just have sexy Saturday like you know what? That meet yourself. Saturday stuff is a little too hardcore. We’re just sexy Saturday.
Joe Courtney
Yeah, perfect. Never I’ll start right I’ll start right now.
Jerred Moon
Never gonna happen
Kyle Shrum
when all of us moved to the Masters trip.
Jerred Moon
Yeah. Never gonna happen. All right. The only get worse and more brutal. Speaking of me meeting yourself,
Joe Courtney
guy. We’re just meeting. So this week’s is under pressure. And it’s just pull ups. It’s just a lot of pull ups. It is someone say Actually, I’ll say this in reverse was read. It’s 100 strict pull ups. But if you can and you are proficient and experienced in pull ups, then it’s 200 kipping pull ups.
Jerred Moon
You get 20 strict pull ups, then it’s Yeah, you can do kipping.
Joe Courtney
Well, then I’m never gonna do district. I’m never gonna do this. Give me maybe 15. Where are you at? anyway? Yeah. So and every time you drop from the bar for the pull ups, you will do 100 double unders. So if you’re breaking this up into 10 sets, then you’re gonna be doing 1000 double unders.
Jerred Moon
I love it. I just love this workout. So much Like the new one we have coming up that we’re keeping secret right now. There’s no cheating it. There’s no cheating it there’s just awfulness all around. Yeah,
Kyle Shrum
yeah. Lots of fun.
Joe Courtney
Yeah, actually, this is almost exactly like it.
Jerred Moon
Yeah, it is. But the one coming up is way worse.
Joe Courtney
Yeah, yeah. So that was really how I phrased it was, most people should be doing strict. And unless you’re proficient, you know that you’re proficient in Bo Ops, you can do kipping. But you still have the choice to scale accordingly. Oh, that’s right. There’s also a 35 minute time cap. So it’s not like you can just be at this forever and be out in crush for 90 minutes trying to get your pull ups out or frustrating on do double unders. So here to the cap, please pay attention to it hang for on the bar as long as you can for to do your pull ups. So you have to less double unders scale accordingly.
Kyle Shrum
I would just say, warm your calves up beforehand. Unless you’re not planning on doing a lot of double unders. If you’re not gonna
Joe Courtney
be able to warm them calves up. Don’t
Kyle Shrum
worry about it.
Jerred Moon
We double single unders. If you can’t do double unders,
Kyle Shrum
yeah, double the singles. And I would just say go fast. Like when you’re on the jump rope. Don’t take your time with that. Like jump ropes not too difficult. doesn’t take a whole lot of time. Just crank it out. And then get back on the bar. As far as music since Ashley’s not here. I’ll take this one on. Go with the Queen song under pressure. Go with it. Like play it. Or you could go with the knockoff version, Ice Ice Baby, or both? Throwing both in there.
Joe Courtney
Knock off
Kyle Shrum
it. Okay. If you don’t know what I’m talking about
Joe Courtney
the melody, I’m pretty sure there’s a thing where there’s like a ton of songs that have that same melody.
Kyle Shrum
Okay. Anyway, I was just taking my dig at ssbb. I’m just kidding. I love the song. But anyway, I don’t song under pressure. I saw some throw it in there.
Jerred Moon
So under-pressure originated when I was doing Murph every week for a year the first time and I wanted to get better at kipping pull ups. And so I kind of set this up, I did it the kipping method. And I wanted to just do as many as I possibly couldn’t get better at it. But I didn’t want to have to run every time which was my first thought. So I made a double unders to get a lot more conditioning in and I found out real fast. This workout was gonna suck. And so then it turned into a meet yourself Saturday workout. Yeah, so the kipping to strict rule would be my first thing Joe already mentioned it, you should only be kipping if you can do a lot of strict pull ups. And then with the I think this came up the last time the bat version of doing this workout where we don’t actually recommend it. But if you hang upside down, you will not touch the ground, you hang upside down and hook your legs on the bar you have not touched the ground. And so you do not have to do double unders so that just so we’re clear on the rules if you want to get crazy now, just didn’t know when you are. I’m sure people have hung upside down from a bar with their legs, maybe you and your child. But in a workout when you’re tired. It’s very dangerous. And when you fall, you will most likely break your neck and die. So these are the precautions but if you hate double unders as much as some people do, maybe that risk is worth it for you to see just hang I’m still waiting for the person. Even though you should not do it. I don’t want you to so don’t do it. I’m still waiting for the person who never did a double under or never touched a jump rope in this workout. It’s your it didn’t happen. It might be me. I might just I I’m gonna get some of those ankle things. You know that the gravity boots?
Joe Courtney
Yeah, that’s gonna tell you I have a secret. I have I own gravity boots. So I’m just gonna do
Jerred Moon
I’ve used those things before though. And I could just see getting so tired man like, I could probably knock out I think getting the 50 strict. And then like hanging upside down again, they’re just trying to get back up and do more like I don’t know that that would be me that would be worse than doing the double unders i think but just to achieve immortality and fame. I think
Kyle Shrum
I think the energy expenditure to like get your legs up there and then get your torso back up there when you’re done hanging up. I feel like it would be so much more than just getting down to doing the double unders
Jerred Moon
I did that would become its own meet yourself Saturday. I’ve got it’s called like the 100 pull up no touch like can’t touch the ground. And
Kyle Shrum
we call it Batcave. Yeah.
Joe Courtney
Yeah, definitely a core element to it. But like after a while, there’s the hooks are like this big. So you still have to like, lift yourself up and do a little bit of a pull to lift your second leg up here, or at least hold yourself up close enough because, like fully extended, you can’t really lift yourself out of it. So you still have to pull yourself a little bit. So if you get too fatigued, you might just be stuck upside down.
Jerred Moon
That’s what I was wondering cuz like, those are made for just like hanging upside down for like, one to two minutes at a time to decompress your spine a little bit. It’s not made for exercise like this. You could literally get stuck upside down, which I think can kill you. I mean, it will find you blood rushing spotter. But this is very dangerous workout.
Kyle Shrum
You gotta
Jerred Moon
just do it as
Joe Courtney
programmed. All right, guys, in a way you’re at lengthen your your spine at both ends. So you can pull this off. It’ll be like the astronaut effect where they come back, like a half an inch taller than when they left.
Kyle Shrum
Ignore the last three minutes of this pocket.
Jerred Moon
Yeah. I don’t think I even gave any actual tips. Yeah, do the do the double unders fast. Yeah, I don’t. I don’t know. I don’t I don’t really have any tips. This is one that you can’t really cheat. So if you want to do it under the time cap, you can’t sit around and like, you know, half assed the the double under work or do the pull ups too slow. You can scale down to ring rows or whatever. Just keep that in mind. For this. You don’t have to do strict pull ups. If If 100 strict pull ups is not happening, like any day of your life right now. Don’t worry about it during rows, and you can worry about doing the strict pull up version later. All right. That’s it. That’s it. If you like some really dangerous advice on things you shouldn’t do, then you should be a garage gym athlete if you aren’t already. If you are listening to this and you are not subscribed to the programming, you can fix that problem. Go to garage gym athlete.com. And you can sign up for a 14 day free trial. You can start on any one of our tracks and you’ll be better for it all we have a lot of fun talking about the meet yourself Saturday, the real magic in the programming is the Monday through Friday work and that’s where most people are getting things done. Now, beyond the programming is the community, and that’s truly the best part of everything. So all of those who are currently at garage mathlete in the Facebook group doing all this awesome stuff. Thank you for being who you are for making the community awesome and being supportive and all that good stuff. really do appreciate it. Thanks, guys. We’re out.