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101/1001 Update
Apr. 9th, 2021 12:29 pmThe best way to get started is to quit talking and begin doing. - Walt Disney
Body/Martial Arts/Physical Improvement/Testing Myself: For the GoRuck Endure Challenge additional tasking, I'm now working on 3 x 20 burpees and 3 x 50 pushups with APFT form almost daily (on days not at Base Station), and soon it'll be 3 x 30 burpees once I can do 5 X 20 burpees with a one minute break between sets. I'll also be adding almost daily situps to the list. Soon, I'll have to get some running practice in. I've completed 5 consecutive days of 10 of the 2-mile rucks (25+ lb. ruck), with the first day being a double ruck, and the third being a triple ruck.
What's the APFT? From Wikipedia, "The Army Physical Fitness Test (APFT) was designed to test the muscular strength, endurance, and cardiovascular respiratory fitness of soldiers in the United States Army. Soldiers were scored based on their performance in three events consisting of the push-up, sit-up, and a two-mile run, ranging from 0 to 100 points in each event. A minimum score of 60 in each event was required to pass the test. The soldier's overall score was the sum of the points from the three events. If a soldier passed all three events, the total could have range from 180 to 300." To max this test, for my age range, I'll need to perform 56 perfect-form pushups in two minutes, 66 perfect-form situps, and run two miles in 14:42.
What's the MARSOC Short Card? The United States Marine Corps Forces Special Operations Command (MARSOC) workout for field operations, "the famous workout of the warriors at the tip of the spear", is: 30 Push-ups, 30 Air squats, 30 Crunches, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Star jumpers (or Jumping Jacks), 30 Back Extensions (“Supermans”), 10 Burpees, 10 Chain breakers, 30 Push-ups, 30 Lunges, 30 Hello Dollies, 10 Burpees, 10 Trunk twists, and 3 Max sets of dead-hang pull-ups or flexed-arm hangs. You must complete all exercises to pass.
Mind/Spirit/Centering/Health: I am continuing my mindful eating practice. I finished reading The Hidden Brain: How Our Unconscious Minds Elect Presidents, Control Markets, Wage Wars, and Save Our Lives by Shankar Vedantam, a good explanation of unconscious biases with great examples of real-life news stories that demonstrate different biases. I also finished Candy Girl: A Year in the Life of an Unlikely Stripper by Diablo Cody, a great book for any therapist who works with this client population. I'm still reading Meditations 4, by Thanissaro Bhikkhu (Geoffery Degraff), and I've started Building a Life Worth Living: A Memoir by Marsha M. Linehan, the developer of DBT. More haiku.
Maintenance/Shit Got To Be Done: The Old Man's surgery and COVID-19 testing went well and with few complications. He's now at Faye's place, resting, and being monitored closely by an attentive EMT.
In Case of Zombies/Disaster Preparation: I'm still doing a weekly 3-hour comprehensive EMT refresher online, and I added an extra ALS class - Environmental Emergencies, with some Wilderness EMT principles thrown in, in addition to this week's Shock class. This next week: BLS Resuscitation. My annual online certifications are complete; I've completed NFPA 1500 Hazard Communication, CAPCE Confined-Space Awareness, CAPCE Infectious Disease Control, Fleet Program Emergency Vehicle Operations, and CAPCE HIPAA Awareness. I should be ready for a fire shift once I talk to the Training Officer.
Base Station/Ol' Number 3: No progress.
Travel/Adventure/Doing Stuff: No progress.
Haiku
Discharge instructions,
Postop recovery -
The Old Man rests
Burpees and pushups
a ritual to endure
possibly fail
Symbolic steps,
enduring this month,
As long as I can
Body/Martial Arts/Physical Improvement/Testing Myself: For the GoRuck Endure Challenge additional tasking, I'm now working on 3 x 20 burpees and 3 x 50 pushups with APFT form almost daily (on days not at Base Station), and soon it'll be 3 x 30 burpees once I can do 5 X 20 burpees with a one minute break between sets. I'll also be adding almost daily situps to the list. Soon, I'll have to get some running practice in. I've completed 5 consecutive days of 10 of the 2-mile rucks (25+ lb. ruck), with the first day being a double ruck, and the third being a triple ruck.
What's the APFT? From Wikipedia, "The Army Physical Fitness Test (APFT) was designed to test the muscular strength, endurance, and cardiovascular respiratory fitness of soldiers in the United States Army. Soldiers were scored based on their performance in three events consisting of the push-up, sit-up, and a two-mile run, ranging from 0 to 100 points in each event. A minimum score of 60 in each event was required to pass the test. The soldier's overall score was the sum of the points from the three events. If a soldier passed all three events, the total could have range from 180 to 300." To max this test, for my age range, I'll need to perform 56 perfect-form pushups in two minutes, 66 perfect-form situps, and run two miles in 14:42.
What's the MARSOC Short Card? The United States Marine Corps Forces Special Operations Command (MARSOC) workout for field operations, "the famous workout of the warriors at the tip of the spear", is: 30 Push-ups, 30 Air squats, 30 Crunches, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Star jumpers (or Jumping Jacks), 30 Back Extensions (“Supermans”), 10 Burpees, 10 Chain breakers, 30 Push-ups, 30 Lunges, 30 Hello Dollies, 10 Burpees, 10 Trunk twists, and 3 Max sets of dead-hang pull-ups or flexed-arm hangs. You must complete all exercises to pass.
Mind/Spirit/Centering/Health: I am continuing my mindful eating practice. I finished reading The Hidden Brain: How Our Unconscious Minds Elect Presidents, Control Markets, Wage Wars, and Save Our Lives by Shankar Vedantam, a good explanation of unconscious biases with great examples of real-life news stories that demonstrate different biases. I also finished Candy Girl: A Year in the Life of an Unlikely Stripper by Diablo Cody, a great book for any therapist who works with this client population. I'm still reading Meditations 4, by Thanissaro Bhikkhu (Geoffery Degraff), and I've started Building a Life Worth Living: A Memoir by Marsha M. Linehan, the developer of DBT. More haiku.
Maintenance/Shit Got To Be Done: The Old Man's surgery and COVID-19 testing went well and with few complications. He's now at Faye's place, resting, and being monitored closely by an attentive EMT.
In Case of Zombies/Disaster Preparation: I'm still doing a weekly 3-hour comprehensive EMT refresher online, and I added an extra ALS class - Environmental Emergencies, with some Wilderness EMT principles thrown in, in addition to this week's Shock class. This next week: BLS Resuscitation. My annual online certifications are complete; I've completed NFPA 1500 Hazard Communication, CAPCE Confined-Space Awareness, CAPCE Infectious Disease Control, Fleet Program Emergency Vehicle Operations, and CAPCE HIPAA Awareness. I should be ready for a fire shift once I talk to the Training Officer.
Base Station/Ol' Number 3: No progress.
Travel/Adventure/Doing Stuff: No progress.
Haiku
Discharge instructions,
Postop recovery -
The Old Man rests
Burpees and pushups
a ritual to endure
possibly fail
Symbolic steps,
enduring this month,
As long as I can
