Hawk Box Fitness

After a few days of miserable heat, I finally got it done in Arkansas this morning 🦌

Partner WOD this afternoon with the wife! After Partner 1 finishes the exercise, he/she switches with Partner 2 before moving onto the next superset.

Simple yet effective. If you don’t think you have time to spend 20 minutes a day (this workout was 23:20 from warm up to the last rep) to better yourself physically and mentally, stop lying to yourself and get moving!

We both have full time careers, a 3 year old, and a 4 month old (yes the wife is already back in the gym killing it 4 months after having a baby AND working full time). If we can make time, so can you!

Partner 1: 40 Burpees
Partner 2: Plank hold until Partner 1 finishes

Partner 1: 40 DB Thrusters (30, 20, or 8lbs)
Partner 2: Wall Sits

Partner 1: 40 DB Step Ups
Partner 2: Floor Presses (30, 20, or 8lbs)

I was this many years old today when I won 1st Place in a race for the first time. It was a smaller race so not a lot of competition, but a win is a win! This was a 3 hour endurance race for distance. Start time was 9pm so I finished just after Midnight.

Thank you to my good friend for coming out and running with me. We didn’t get a picture, but I couldn’t have done it without him.

My goal was to hit at least 20 miles in under 3 hours. I was cruising ahead of schedule until mile 16 when I hit the wall pretty hard. Regardless, I was able to at least start my 20th mile before the 3 hour mark.

HONOR THE FALLEN

Completed the Murph early this afternoon to honor those who gave the ultimate sacrifice. A few minutes of misery is little compared to the sacrifices of many. Finished in 38:08 with a 20lb vest today.

Wrapping up my cut at 194lbs. My goal was 190, but if I’m being honest I feel my strength starting to slip and I don’t like that. So I won’t be cutting calories any more than I already have.

I started at about 206-207lbs back on January 31 at about 3400-3500 calories a day. I slowly cut my calories down to about 2700 which is where I am at now. On high volume running days, I was eating upwards to 4,500 calories to preserve my muscle mass.

As I cut my calories, I was intentional about not cutting protein at all. I probably ate more protein as I cut my calories. That worked for me and was able to preserve more lean mass than my cut last year.

My nutrition was honestly pretty sustainable throughout, I never felt like I was in a huge calorie deficit.

Going to hold steady here for awhile. I may creep up to around 200lbs but no more than that. I am planning at least one long trail race this summer and I like being lighter when I am training for a race.

Awesome setup here from !

-Cable Attachment ✅
-Pulley Attachment ✅
-Weight storage ✅
-Flag Game ✅

Rack from .

Every family should invest in a home gym. Convenient, easy, no excuses. Send me a picture of your setup!

Requirements for a good Leg Day:

-Lots of Sweat ✅
-Messy gym (scroll over) ✅
-Angry Music ✅
-A squat and a hinge movement ✅
-Thick Thighs ❌

Still working on the last one 😂

On week 3 of 8 on my Summer Shred + Performance program. If you want to get lean and build muscle for Summer, send me a message and I will send you week 1 for free!