This pic is a pretty good representation of how things went inside the Marchman household today. After a LONG week, we all just hit a wall and had a lazy football and movie Saturday. I’m about to hit a late afternoon “push-pull-hinge” workout, but other than that, body just felt like it needed some r&r…Sometimes THAT is the best progress you can make. What did you get into today?

If you've only got one kettlebell to work with, try this instead... (a) Single Arm Farmers Walk (50 steps on each arm) (b) Offset Rack Carry (50 steps on each arm) (c) Goblet Carry (50 steps) (d) Offset Waiters Walk (50 steps on each arm) (e) Goblet Carry (50 steps) (f) Offset Rack Carry (50 steps on each arm) (g) Single Arm Farmers Walk (50 steps on each arm) [Repeat without putting kettlebell down until the distance, sets, or time you designated for the challenge is complete... I did it yesterday and my forearms, shoulders, lats, and core were on FIRE!!! For those of you doing the challenge, how's it going for you? Let me know in the comments. Make sure you make your daily accountability posts! Hands up...KEEP FIGHTING!!!

Been one HELL of a day.... Kids were difficult to get out the door for school...Camera man had a family emergency (which prevented me being able to get to the Windmill tutorial)...wife didn't get off work til late...and to cap it all off, the kids all of a sudden decided they didn't like pot roast (something they usually LOVE)... It was just one of those days... BUT, in the midst of those giant shit storm days like this where it seems like the cosmos won't let you accomplish a single thing, you MUST show some grit and knock out at the VERY LEAST your daily non-neogtiables (the tasks you identify as the ones you WILL NOT go to bed without accomplishing). Devote yourself to doing this, and even on your shittiest days, you'll be investing that "1% increase" that is required to get you to where you wanna be... With that, I want you to do me and you a favor by letting me know YOUR non-negotiables in the discussion below... P.S. As much as I didn't feel like it, I ended the day on a positive. I dragged my sorry ass to the gym and FORCED myself to put in at least a quick 15 minute banger (check it out tomorrow on YouTube)...

For those of you who utilize windmills, which you sure as hell should if you want to bulletproof your core, make sure that when initiating the movement you do so by tracking your hips back instead of thinking about folding forward with your torso. The way I like to do it is (1) pulling air into my belly and tightening my core, (2) keeping my eyes locked on the Kettlebell while making sure joints are stacked, and (3) hinging my hips back until reaching the depth that my mobility allows. Make sure that you are slow and deliberate with this movement to assure efficacy of it. One thing I do commonly to achieve this while boosting TUT is adding a pause at the bottom before driving back up. Windmills can be tough, so holler if you’ve got specific questions about them or any other movement. Make sure to check in, guys. LFG!!!

40 lb dumbbells, 1/2 mile, 6 failures, and one purposeful drop as we (my son was filming) came across a Sand Snake, so a minute extra rest there (sorry), 26 minutes total. short video: https://youtu.be/cuml1ohW238?si=eQAfo-9kZNblUfNS