A blog wherein a attempt the 12 Week Sealfit Bootcamp Training Cycle.

  • Respawn...

    Back again to try again under the context of Guided Coaching and Accountability. 

    I joined the 20x in 2020 leadership coaching group with Coach Divine and am currently working through all of the onboarding prep.  Part of it is identifying your strengths and weaknesses and planning to train for crucible events in those areas.  Part of my primary weakness is following through.  I have great plans but lack the perseverance to carry the load over the finish line for success.& …

  • Week 4 - Day 1 - Balance

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    3 Rounds:

    20x 4-ct Jumping Jacks

    10x Toy Soldiers

    Perfect Stretch

    10 Burpees


    DB Curtis-P:

    8-6-4-2 Reps with 90 seconds rest between sets:


    Lunge Right leg

    Lunge left Leg

    Push Press

    Work Capacity


    5x pull ups

    10x push ups

    15x sit up

    Rest 2 minutes


    5x burpees

    10x knees to chest

    15x jumping lunges

    Work rest 2 minutes


  • Week 3 Recap

    Although I didn't post anything, I was still working.  Last week I took the kids to the YMCA 4 out of 5 days and used the facility to get in my workouts.  They were not exactly the SealFit workouts, but I used the right movements and work periods.  Week four starts today with "Balance" and I'll post about that in a different post.

  • Week 2 - Day 1 - Stamina

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    2 Rounds:

    10 4 Count Flutter Kicks

    10 Superman Back Extension

    10 Hand Release Push Ups


    Rounds not timed:

    10x Man Makers

    15x Jumping Pull up (control on the way down)

    20 One Armed DB OH Lunge

    Work Capacity




    Jump rope – double under or X3 singles


    Butterfly and Twist

    Bridge Pose


    Bicycle stretch. Roll to standing

    1 Sun …

  • Day 5 - Discipline

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    Body Circle warm up (neck, shoulders, knees, hips, etc.)

    20 second Plank center, right side, left side

    20x 4 Count Mountain Climbers

    10 Knees to Chest

    15 Jumping Squats


    Dumbbell Push Press: 10-8-6-4-2

    Complete reps with 60 seconds between sets for maximum power

    Work Capacity


    5x SB Squat Clean

    10x Knees to Chest

    15x Air Squats


    5 rounds of 5 count inhale, 5 …

  • Day 4 - Commitment

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    10 High Knee/ 10 Butt Kickers

    15 Plank to Down Dog to Up Dog

    25 4-ct Jumping Jacks

    20 Lunges


    2 Rounds not for time:

    20x Renegade row

    20 Crab hand / foot crisscross touch

    20x Tuck Jump

    Work Capacity

    8 rounds of 20 seconds on then 10 second rest

    1st movement

    Jumping squats

    1 minute rest

    2nd movement

    pull ups

    1 minute rest

    3rd movement

    Hand release Push up

    1 minute rest …

  • Day 3 - Kokoro Yoga

    It's probably for the best that I didn't remember to start the time-lapse of me doing yoga.

    You're welcome.

    Also, just the two Sun Salutations (x3) were enough to wear me out.  I don't know what I was thinking, planning on getting through all of the Zen Warrior movements....  Ha!

  • Day 2 - Courage

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    1 min. Jumping Jacks

    20 Walking Lunge

    15 Plank Thrusters

    15 Hip Bridge


    10-8-6-4-2 with 90 Secs Rest

    Dumbbell Deadlift

    Front Squat

    Work Capacity


    5x Burpees

    10x 4-Count Mt. Climbers

    15 Air Squats


    5 rnds 4 Count Box Breathing

    Quad Stretch

    Standing Knee to Chest

    Leg Crossed Forward Bend 5 Breaths per Side

    Arms Across Chest

    My legs starting REALLY burning during …

  • Day 1 - Integrity / PST / Test Day

    Warm Up

    10 Cherry Pickers

    10 Air Squats for form, use support if needed

    10 Push Ups, from plank, knees, off a bench or wall

    10 Lunge Twists (5 each side)

    10 Arm Circles forward and back


    Max Push up 1 min (17)

    2 min rest

    Max Situps in 1 min (22)

    2 min rest

    Max Air squats in 1 min (33)

    2 min rest

    Max Pull up (8 Jumping)

    2 min rest

    Max Burpees in 1 min (10)


    6 rds of

    1 min run in place

    20 second plank

    10 sec rest.


    Seated twist …

  • The Actor's Instrument

    All artists have instruments.  Muscians their pianos and flugelhorns, Painters their canvases, brushes and paints.  We actors are no different, save that our instruments are us.  Our Minds, bodies and voices are our instruments, and we have a responsbility to keep those instruments in good working order.

    Just like a violinist replaces worn strings and rosins their bow, and a painter washes and cares for their brushes, so too must actors expand and understand our knowledge of …