Burpees, Squat Jumps, and Shadow Boxing

Today’s workout is inspired by something I got from Brute Force with a touch of me.

The workout: 20 minutes EMOM (every minute on the minute).

Set a timer for 20 minutes.

Each minute – do 5 squat jumps and 5 burpees. With the remaining time – shadow box. When each new minute starts – repeat. 5 squat jumps, 5 burpees, shadow boxing.

No breaks!

Thursday Boxing Workout (Bag)

One of my favorites today is what I would call a counting workout. I call out a combo – and the number of times to throw it and then we hit the bag on my count. Set the clock for 40 minutes and no breaks. Depending on your pace you may need to add or remove some of the following:

Right-handed person: Front arm = left arm
Left-handed person: Back arm = right arm

Jab = 1
Cross = 2
Front arm hook = 3
Back arm hook = 4
Front arm uppercut = 5
Back arm uppercut = 6

  1. 50: 1 (single jab)
  2. 50: 2 (single cross)
  3. 40: 1-2 (jab/cross)
  4. 30: 1-2-3 (jab/cross/hook)
  5. 20: 1-2-3-6 (jab/cross/hook/uppercut)
  6. 10: 1-2-3-6 squat
  1. 40: 1-3 (jab/hook)
  2. 40: 2-4 (cross/hook)
  3. 30: 1-2 (jab/jab/uppercut)
  4. 30: 2-2-5 (cross/cross/uppercut)
  5. 20: 1-1-2-3-6 (jab/jab/cross/hook/uppercut)
  6. 20: 1-2-2-4-5 (jab/cross/cross/hook/uppercut)
  1. 50: 6-3 (uppercut/hook)
  2. 40: 6-3-2 (uppercut/hook/cross)
  3. 30: 6-3-2-2 (uppercut/hook/cross/cross)
  4. 20: 6-3-2-2-duck-front-hook-4(uppercut/hook/cross/cross/duck-front-hook/hook)
  5. 10: 6-3-2-2-duck-front-hook-4-sprawl(uppercut/hook/cross/cross/duck-front-hook/hook/sprawl)
  1. 30: 1-1-2 (jab/jab/cross)
  2. 30: 1-1-2-1 (jab/jab/cross/jab)
  3. 20: 1-1-2-1-6 (jab/jab/cross/jab/uppercut)
  4. 20: 1-1-2-1-6 (jab/jab/cross/jab/uppercut)
  5. 10: 1-1-2-3-6-3 (jab/jab/cross/hook/uppercut/hook)
  6. 10: 1-1-2-3-6-3 pushup (jab/jab/cross/hook/uppercut/hook/pushup)

Stop the Insanity!

Where is Susan Powter when we need her? Remember “Stop the Insanity” from the 1990s?

Instead of spending time reading about the COVID-19 stats – stop the insanity and take a few minutes and read about “Inspirational, uplifting, funny and happy news, photos, videos and more.”

TODAY’s Good News.

Beating Home Shelter Anxiety

With extra time on our hands during the “shelter in home” times – I have been trying to keep my mind off all the uncertainties by doing tasks around the house. If you find yourself with a wandering mind and increased anxiety – try doing one or some of the following. You will feel a sense of accomplishment as well as have a break from the anxiety and/or boredom.

  1. Devices: Go through all your photos on your photos on your phone and remove any that you do not need (for me – this includes mistakes, pictures of shopping lists, etc). This will free up memory on your phone and make finding photos you actually want to see easier.
  2. Inside: Go through your media in your house (old DVDs, CDs, etc). Do you even own something that these can be played on? If the answer is no – donate or throw them away. If you do still have a device that they work on – try and eliminate ones you know you have not and will not watch within the next year. Let’s face it – by that time there is a good chance you will not have the device or will have something better. (Example – I own the Sopranos full series on DVD but I also have a HBO subscription which has all of them available on demand. Why am I holding on to these? Repeat this task for clothing, shoes, and anything else you “should go through but never seem to have the time to do”
  3. Outside: As we get closer to nicer weather consider starting a garden or even a pot of herbs. Figure out what you love fresh and try and plant it. This will also go a long way with less trips to and relying on the grocery store.
  4. For Others: Each day – pick up the phone and instead of typing – put it up to your ear and actually call/talk to someone you “should call” or “wonder how they are doing”. Have older relatives? Write them an actual letter.
  5. For You: Being able to control something in these uncertain times can go a long way. Do yourself a favor and get on the scale (just do it!) and use these few weeks to get control of your health by eating better and moving more. Time spent running to the stores should now turn into time walking (inside or out), doing simple body weight exercises/stretches and anything to make you physically and emotionally stronger.

All in all – not being able to see friends/loved ones is tough, but we can use this time to focus on a number of “I/we should” things we have putting off. Put that worry energy into something positive and improve your life!

No Equipment/Excuses Workout

Today’s workout comes from https://bruteforcetraining.com/ and is called the BalboaJack3D. No equipment or excuses needed.

Complete the following for time:



Sit-Ups or Abs of choice

Format of this one goes like this… 10 Burpees, 20 Dips, 30 sit-ups, or abs of choice. The 9, 18, 27.

How to fix: svn: error: The subversion command line tools are no longer provided by Xcode

As I was getting ready to do my first svn check in today – I got an error that I had not seen yesterday:
“svn: error: The subversion command line tools are no longer provided by Xcode”

My operating system: macOS Catalina 10.15.3

Apple’s documentation on how to fix this: https://developer.apple.com/documentation/macos_release_notes/macos_catalina_10_15_release_notes

The solution:

  1. Open: The Terminal App
  2. Type: xcode-select –install
  3. After the install is complete – run your commands as you did before the error

Have You Tried Vivaldi?

A few weeks ago I was introduced to a new browser I had never heard of before: Vivaldi. I have been known to like alternative browsers (iCab, Flock) and was excited to see what this new browser was all about.

Within a few moments – I was sold. Without any extensions – I could capture entire page and is something that instantly saves time. I also use that functionality when helping clients debug an issue or show them some new development. So far – so good!

Next Up – the ability to view tabs in splitscreen. Wait a second – I just did the capture screen again – in a matter of moments! The split screen comes in handy when working on a few different projects or doing any sort of comparison.

If you are not sold yet…Vivaldi is fast, can use any Chrome extension, is completely customizable, and has a number of other great tools/options developers. If you have not done so already – check out Vivaldi

My Latest Favorite Song

Every once and awhile you find that one song you cannot seem to hear enough. For me –
“Dream With Somebody” by Tinlicker is that song and has been on repeat in my house/car for the last 5 days straight.

Check it out…