Power Training
Speaker 1
(0:13) Hey, what’s up guys? (0:14) I’m Heath, working out today with my buddy Kyle. (0:16) We’re both officers in Austin, Texas.(0:18) We’ve been on a specialized unit together for a few years. (0:21) Today’s workout is going to be about power. (0:22) We’re going to take that strength down.(0:24) We’re just going to be about that power output. (0:25) We want those quick bursts of energy, whether you’re jumping on a suspect, you’re chasing, you’re fighting, jumping those fences, aggressively eating donuts. (0:32) We want that type of power.(1:20) How many meters are you doing this to warm up? (1:22) I’m just going to do 100. (1:24) Yeah, I’m going to keep going back and forth.(1:28) Just go through the movements we’re going to use during the workout. (1:32) Intermittently, you just go row 100 meters. (2:00) Did they not have any actual rubber slam ball?(2:04) She said we could slam that. (2:06) Okay. (2:06) Why?(2:07) I was just wondering. (2:08) Does it scare you? (2:09) No.(2:09) No, it’s too loud? (2:13) How are you feeling today? (2:18) Feeling pretty good, you?(2:20) You’re just going to lie to the camera like that? (2:22) No. (2:24) So tell them how you really feel today.(2:25) I am sore beyond belief today. (2:27) Good. (2:28) One of those days you don’t feel like working out, right?(2:33) Good. (2:33) We’re in the same boat. (2:34) That’s when it’s most important.(2:35) Something people behind the camera don’t know is that we’ve done this three days in a row. (2:40) That’s why it’s important. (2:42) Anybody can do it when they feel like doing it.
Speaker 2
(2:44) Yeah.
Speaker 1
(3:11) All right. (3:12) Want to start working our way up on these? (3:14) I’m just going up slowly.(3:15) I’m doing some slams in between. (3:17) All right. (3:18) How many?(3:20) Just three or four just to get warmed up, get the motion down. (3:35) You know what hurts the most? (3:38) What’s that?(3:39) My freaking lats. (3:40) Your lats? (3:41) Yeah.(3:42) That’ll happen. (3:43) That means you’re doing it right. (3:44) Freaking pull-ups and dumbbell rows.(3:49) It’s good, man. (3:52) It’s good being comfortable being uncomfortable. (3:57) Keeps me motivated.(4:01) All right. (4:27) What does your wife have to say about you ditching the kids and driving all the way down here with me? (4:32) Not too happy?(4:34) No. (4:35) Very nice. (4:36) Very supportive.(4:37) Uh-huh. (4:37) She was. (4:42) No, she’s been great.(5:12) What does your son say about seeing you work out? (5:14) Anything? (5:17) You know him.(5:17) He just clams up whenever the camera’s on. (5:38) You know what the roar? (5:39) Yeah.(5:39) Go ahead. (5:40) I’m going to get one more. (5:41) I’m going to get one more hundred.(5:42) Is that what you’re asking? (5:43) Yeah. (5:44) Yeah.
Speaker 2
(5:49) One more hundred.
Speaker 1
(5:57) All right. (5:57) So out of this workout, what’s your favorite exercise, man? (6:01) You know dumbbell snatches are my favorite.(6:04) What about you? (6:07) Out of this one? (6:08) Yeah.(6:08) I think the snatches are good. (6:12) I always feel sore after, so I feel like it’s doing something, you know? (6:14) Oh, yeah.(6:15) Well, I’m sore all over, so it should feel like I’m doing something. (6:37) You done with this? (6:38) Yep.(6:49) All right, we’re fixing to get started, or what? (6:54) Jonesy? (6:55) Still warming up.(7:09) You good on this? (7:11) Yeah, I’m good on the box. (7:42) Is that 20?(7:43) Yeah. (7:45) So what do you want to do? (7:46) You want to keep going up on snatches?(7:47) Yeah. (7:48) Okay. (8:01) Maybe about three each?(8:02) Yeah, that’s fine. (8:46) You good?
Speaker 2
(8:47) Yep.
Speaker 1
(8:57) So, Jones, I know I’ve known you a long time, but what got you started down this path to awesomeness like this? (9:08) I was just born awesome, man. (9:10) What do you mean?(9:10) Why’d I start working out? (9:11) Yeah. (9:13) You want me to make up something cool, wise, like philosophical reason?(9:18) Let me guess. (9:18) Just looking at you. (9:19) Somebody made you do it.(9:21) No. (9:22) Probably football. (9:23) Girls, man.(9:24) Okay. (9:25) Wait. (9:25) Okay.(9:26) Why’d you become a cop? (9:27) Oh, I want to serve. (9:28) No, because ladies like that, uniform, that’s why.(9:33) I was married before I became a cop. (9:35) Hey, man, you do you. (9:39) Overweight kid, asthma, right?(9:42) Yeah. (9:42) So suffering like that your entire life just to try to be mediocre.
Speaker 2
(9:47) Yeah.
Speaker 1
(9:48) You know, having that medical issue. (9:50) So I was like, all right, I’ve got to figure out how to do this. (9:57) So back in the day, man, we had freaking Arnold, right?(10:00) You had freaking Jean-Claude Van Damme. (10:01) You had all those bigger-than-life action heroes. (10:04) So you see them, you’re like, dude, I want to look like that.(10:08) Not that I look like that, but. (10:10) Yeah, no, you definitely don’t look like that. (10:15) Big, strong, and fast.(10:18) My story’s much more simpler. (10:22) I was always smaller and slower than my older brother, Ryan, if you’re watching. (10:29) It’s because of you.(10:31) Now he can’t keep up. (10:33) I heard that from you. (10:35) Most younger siblings are like that.(10:40) Yeah, I got tired of losing to him at everything. (10:45) He was first through a divorce, though. (10:47) He still won there.(10:51) Whoa, we’re already up at 70? (10:54) Oh, 60 right there. (10:55) Did you do 60?(10:56) Yeah. (10:57) This might be hitting my limit. (11:01) Yeah, just get you one.(11:39) Good to go? (11:39) Yeah. (11:41) All right, let me get a couple of this 80, and then let’s get started.
Speaker 2
(11:45) Sounds good.
Speaker 1
(12:01) You want this or no?
Speaker 2
(12:02) No. (12:02) Okay.
Speaker 1
(12:12) Which weight are you going to start with? (12:14) 50. (12:15) I’ll do 40.(12:16) Cool. (12:17) You’re up first. (12:17) Yeah, we’ll start at green line.(12:20) The 10-yard will be that white tape. (12:21) Okay. (12:22) Sound good?(12:23) Yep. (12:23) Okay. (12:24) Let’s move all this other stuff out of the way.(12:29) That’s mine. (12:30) Oh, gotcha. (12:32) Kick these over for the next installment.(12:40) Let me ask you this. (12:42) What’s up? (12:43) I know you’re just as sore as I am.(12:44) What keeps you coming back? (12:47) I told the camera crew I’d be back. (12:49) Oh, okay.(12:51) Only that, bro. (12:51) So you just don’t break promises. (12:52) That’s right, dude.(12:53) I’d be at Whataburger right now if I was. (12:56) I will be at Whataburger as soon as this is over. (12:58) Or maybe In-N-Out Burger for all you California people out there.(13:03) What you’re asking is why you keep coming back and working out and doing this to yourself? (13:05) Yeah. (13:07) I think every dad should be their kid’s hero.(13:09) You know what’s funny is I find people like us have the same type of mentality where you always say, like, hey, you’re going to work out and kill yourself so that you’re better. (13:18) But why do I always feel worse and sore all the time? (13:25) That’s just awesomeness.(13:26) All right. (13:26) Let’s do this, man. (13:27) You ready?(13:28) Let’s go. (13:29) All right. (13:29) You might hit that ring.(13:34) Can you get that? (13:35) Yep. (13:37) All right.(13:40) Let’s do it. (13:41) 1, 2, come on, 3, 4, 6, 7, come on, 8, 9, 10, 11, 12, over halfway, 13, 14, 15. (14:11) Come on, 16.(14:13) Come on, 17, 18. (14:23) All right. (14:23) Keep it up.(14:24) Keep it up. (14:24) Keep it up. (14:25) Start lunging.(14:27) It’s easy for you to say. (14:28) Uh-huh. (14:28) I’m not the one doing it yet.(14:45) My turn. (14:47) Walking back, we’ll reset here each time. (14:49) Yep.(14:50) All right, man. (14:50) Let’s do it. (15:04) That’s a good extension.(15:05) If you don’t feel like throwing up, you’re doing it wrong. (15:14) What number are you at? (15:15) 11.(15:16) Good. (15:16) Keep it up. (15:19) Good pace.(15:20) Good pace. (15:37) There we go. (15:39) Straight up.(15:50) Looking good. (15:51) Doing good. (15:52) Doing good.(15:54) That’s it. (15:55) Just this white line. (15:56) Take it back, reset.(15:57) Yep. (16:04) I really wish you would’ve took longer to do that. (16:06) What’s that?(16:07) I really wish you would’ve took longer to do that.
Speaker 2
(16:10) Yeah, I’ve heard that before.
Speaker 1
(16:13) Here you go, halfway. (16:45) All right. (16:46) What’s hurting?(16:47) What sucks? (16:48) All of it? (16:51) All of it sucks.(16:53) All of it sucks. (16:57) Just got to smile. (17:09) You got to start in your pool of sweat over here.
Speaker 2
(17:11) Yeah.
Speaker 1
(17:12) No signs that you’re working. (17:17) Good. (17:19) Get it.(17:30) Keep going.
Speaker 2
(17:38) Good.
Speaker 1
(17:48) There you go. (18:05) Just think about it. (18:05) Keep going.(18:05) Just think about five years ago if you just saw this workout, you would’ve thought I was crazy, right? (18:12) Yep. (18:12) You would’ve walked right out of that gym.(18:13) Look at you, man. (18:14) You’re just killing it. (18:17) Good job.(18:18) Keep it stable. (18:20) Good. (18:27) On to 15.(18:29) On to 15. (18:35) What’s hurting? (18:38) Nothing.(18:39) If it ain’t hurting, you ain’t working. (18:40) You better work harder. (18:43) I don’t accept that.(18:49) What’s the saying? (18:50) How’s the saying going? (18:52) Every morning I wake up and I piss excellence.(18:54) Is that what you’re telling me? (18:56) Not in front of the kids. (19:03) It sucks.(19:03) You just got to smile, man. (19:05) Just got to smile. (19:06) Get working.(19:07) Yeah. (19:08) Less talk, more work. (19:09) Come on.(19:28) All right, man. (19:29) Yep. (19:30) Get it.(19:47) Good. (19:48) Knock it out. (19:51) Get a good pace.(20:06) You notice the harder you work, that little voice inside your head telling you how much it sucks, you should quit, gets lower and lower. (20:14) I thought that was your voice. (20:15) It is my voice.(20:16) It’s important to have a voice in your head.
Speaker 2
(20:19) All right.
Speaker 1
(20:20) What do you got, 15 left hand?
Speaker 2
(20:21) Yep.
Speaker 1
(20:22) Let’s go.
Speaker 2
(20:27) All right.
Speaker 1
(20:31) I can’t tell. (20:31) It’s either your voice I’m hearing or my wife’s voice telling me I didn’t do something. (20:39) Well, you should listen to us.(20:41) I should listen to her more. (20:43) That’s accurate. (20:44) She’s way smarter than me.(20:45) Also accurate. (20:50) And better looking. (20:58) Let’s go.(21:03) Nice and strong. (21:11) One more. (21:19) Good.(21:23) Let’s go. (21:49) Looking good. (21:55) Big hips, hips, hips, hips.
Speaker 2
(21:58) Good.
Speaker 1
(22:04) Good. (22:14) All right. (22:15) Last round.
Speaker 2
(22:16) All right. (22:28) Let’s go. (22:41) Come on.
Speaker 1
(22:58) All right. (23:01) See if you can get faster than me. (23:02) Come on.(23:03) Hey, man. (23:05) Come on. (23:06) Be honest with yourself.(23:08) I ran 50 miles while you were sitting on the sideline. (23:10) Don’t forget that. (23:12) Not today you didn’t.(23:13) Let’s go. (23:13) Come on. (23:14) Not today.(23:16) You’re going to ride that to your grave? (23:17) Oh, yeah. (23:18) That’s what you’re going to use?(23:19) It’s a good one. (23:21) You know what motivated me? (23:35) Me.(23:36) Because you talk. (23:38) You know what also motivated me? (23:41) Is that when I was tired?(23:43) So were you. (23:48) There you go. (23:53) One more.(23:53) One more. (23:55) Nice. (23:59) All right.(24:00) Let’s go. (24:02) Last nine. (24:04) Let’s do it.(24:04) Hey, cheater. (24:06) Come on. (24:25) Don’t rush me.(24:32) Did you notice that ball spy? (24:35) Is that new? (24:36) You wish.(24:49) All right, come on. (24:51) Let’s get it. (24:52) Remember why we’re here.(24:56) Your older brother would have started by now. (24:58) I’ll tell you, you look fat today. (25:00) I got your text.(25:32) What’s next? (25:33) Carry it back. (25:34) We’re going to take a breather, man.(25:35) We’re going to take a minute. (25:36) Maybe two minutes, start with these boxes and get to some box jumps. (25:53) Relax, catch your breath.(25:55) We’re going to get that max power output on this. (25:59) You want to grab some plates to stack? (26:00) Yeah, you can do that.(26:03) So what was your plan coming to this workout? (26:05) Like, when you saw it, did you come up with something, like, this is the strategy I’m going to use? (26:10) Well, first one…(26:11) Don’t die?
Speaker 2
(26:12) Not die.
Speaker 1
(26:12) That’s always my first one. (26:14) Don’t die. (26:17) Second one.(26:18) Don’t look bad on camera. (26:20) That was my first one, but yeah. (26:25) And third one, always trying to beat you.(26:28) Yeah, that’s a good one. (26:31) Find some more plates. (26:32) Right here.(26:38) You got about 60 more seconds. (26:43) You want to roll me one? (26:44) Yeah.(26:46) These are 45s, right? (26:48) Yeah, these are thicker. (27:00) You want to start at the 20?(27:02) Yeah, and we’ll flip the box until it goes 36 and we’ll start stacking. (27:07) Just do sets of four. (27:08) Start with sets of four.(27:12) There you go. (27:25) Relax. (27:37) Light on the feet, light on the feet.(27:42) Flip it.
Speaker 2
(27:44) Yeah.
Speaker 1
(27:51) Take your time. (27:53) Our goal is to keep going up. (27:56) It’s not for endurance.(28:19) You know what exercise I really hate? (28:22) What exercise you really hate? (28:23) What is that?(28:25) Burpee box jump overs. (28:27) That’s why we’re not doing them. (28:28) I refuse to do those now.(28:31) You got to embrace the suck. (28:34) I think we’ve been doing that all week. (28:48) One?(28:49) Or are you going to go up to 30? (28:53) We’ll start going maybe sets of two. (28:57) Do you want to put that higher or do you just want to stack them on the other one?(29:01) We’ll just go on top of the 30. (29:03) Unless it starts to wobble a little bit. (29:05) We’ll see.(29:06) Just get a couple reps, one or two. (29:12) What do you think? (29:13) What’s that?(29:14) I think it’s stable. (29:20) Maybe if you put your foot in front of it, it might not be too bad. (29:23) Let’s turn it around.(29:24) We’ll flip it over and start stacking plates. (29:28) I’ve got to get a couple on this thing. (29:30) If I did it, you’ve got to do it.(29:32) That’s right. (29:36) What do you think? (29:37) Does it feel pretty stable to you?(29:39) Until we hit it wrong. (29:42) Stack a couple plates on there. (29:50) Take your time.(29:51) Relax. (29:52) We want that max power output. (29:57) Not endurance.(29:58) Box jumps are not made for endurance. (30:00) I don’t care what anybody tells you. (30:03) Jumping builds power.(30:32) Are you still on that crazy diet you’ve been telling me about? (30:35) What crazy diet? (30:36) Are you still eating a carton of eggs a day?(30:40) How are you still fueling up? (30:41) I’m not eating a carton of eggs every day. (30:44) I’m sorry, drinking.(30:45) I am drinking raw eggs every day. (30:48) Why is that? (30:49) What is the benefit today?(30:50) It’s really good for you. (30:51) I was working out. (30:55) It’s just one of those things.(30:56) I’ll try it. (30:56) I’ve got to fit in all this protein anyway. (30:59) I break it up with my meals.(31:02) It seems to work. (31:05) Chocolate protein powder in there. (31:08) Some of that Jocko bulk.(31:28) Another one? (31:29) As long as you feel good. (31:35) Take a breather.(31:36) I’m going to grab some more plates. (31:37) I certainly don’t want to face plant it. (31:45) I might have to step into it a little bit.(31:49) Let’s get one more on there. (31:51) You got that, man. (31:53) You’re like six inches above the plate.(31:55) Stand right there. (31:56) You don’t need to walk in. (31:58) You got that.(32:17) It’s funny because you’ll leave it like this and you’ll be jumping here. (32:20) Put another plate on and your brain is like… (32:24) You start stutter stepping.(32:27) Relax. (32:28) Take a breath. (32:30) We’ll just get one.(32:32) If we don’t get it, they can always take that out. (32:34) Leave it in. (32:36) Especially if I take a mad header.(32:38) Leave his in. (32:39) Take mine out. (32:41) Take your time.(32:42) Breathe. (32:48) You got it. (32:49) Look here.(32:50) When you jump, look right there. (32:54) Nice. (32:55) See, that’s another thing you make look easy.(32:58) Now I got to freaking do it. (32:59) Well, you’re fat, so… (33:03) Alright.(33:05) Now you got to get down. (33:09) Easy enough. (33:11) You got any more?(33:14) You want to add more? (33:15) I’ll just do one more on here. (33:16) You just tell me how much higher I get.(33:26) You got another plate. (33:29) You want me to go grab it? (33:31) No, I’m good.(33:31) You get yours in. (33:33) We’ll get to the Metcon. (33:35) Alright, just take a look right there.(33:41) Oh yeah, you had another plate on there. (33:43) You want to do it? (33:44) Nope, I’ll take your word for it though.(33:48) I can barely feel my legs after the last three days. (33:50) We’re going to have to move this out of the way because we’re going over here. (33:54) We got time.(34:10) What about you, man? (34:11) What diet do you want now? (34:12) Well, you know I’m going through all this training right now, so I had to freaking…(34:16) Up the carbs? (34:16) Up the carbs, crazy. (34:18) Lots of rice, lots of potatoes.(34:23) But… (34:24) That’ll happen. (34:25) I’m trying to keep it clean the best I can.(34:30) But you know what is like the ultimate best treat after a crazy long endurance race? (34:39) You know those… (34:41) Pizza and beer?(34:41) No, we had that after my race. (34:43) But what I’m saying is those original Coca-Cola’s with the raw sugar in them? (34:48) Oh, yeah, yeah, yeah.(34:49) Best treat on the market. (34:51) I don’t drink that, but I’ll take your word for it. (34:53) Like with whiskey in it or just the Coke?(34:55) I mean, you can put whiskey in it, but all I know is that after an endurance race, my brain is all foggy and your brain works off sugar. (35:02) Well, you know how you can actually fix that is just don’t do endurance races. (35:07) What is that, 20?(35:09) That’s 20. (35:10) Okay, so we’ll use the 20. (35:11) You’re going to use the 32?(35:12) Yep. (35:14) It’s going down and back. (35:15) Yeah, so we’ll get 10 slams.(35:17) Remember, this doesn’t have to be fast. (35:19) Each slam will just be like you’re trying to smash, like you’re trying to kill something. (35:22) Something’s alive, you’re trying to kill it.(35:25) Boom. (35:27) Yeah, if you can. (35:28) Get your 10 and then we’ll farmer carry to the line and back.(35:33) You want to go first or you want me to go first? (35:34) I’ll go first. (35:34) Ready?(35:35) Do five rounds. (35:36) Yeah, go for it. (35:53) Boom.(35:54) There you go. (35:59) Shrug those shoulders up. (36:26) Don’t break it.(36:36) Great, now I’m going to have to chalk up because of all your sweat. (36:39) You’re welcome. (36:51) I’m waiting on you.(36:53) I’m just trying to give you more rest time, man. (36:57) Remember, you’re the one that’s all carved up. (37:05) Good, big slam.(37:06) Big slam. (37:08) Try to crack that floor. (37:37) Nice, nice job.(37:54) Boom. (37:59) Boom. (38:00) Boom.(38:06) That’s round two. (38:22) What’s up? (38:23) Should we tell the camera about the time I almost killed you in Corpus Christi?(38:27) We can do that later. (38:28) Stop trying to stall. (38:33) It wasn’t you.(38:34) It was 100% humidity. (38:40) It was your wife’s idea. (38:42) That’s true.(38:44) She had that insurance policy. (38:56) That’s round three? (38:56) Yep.(38:58) Good, don’t hold your breath. (39:03) Just keep breathing. (39:31) I’m just going to chalk it up to there’s a lot of things you make me do that I don’t want to do.(39:37) Just as many things I make you do that you don’t want to do. (39:42) You just made me run. (39:43) That’s only one thing.
Speaker 2
(39:46) Huh?
Speaker 1
(39:47) I hate running. (39:51) I love sprints, but that distance stuff, man.
Speaker 2
(39:55) I’m not built for that.
Speaker 1
(39:57) Alright, let’s do it. (39:58) Was this four? (39:58) It’s all up here, yep.(40:09) Good, big slams, big slams. (40:11) Kill it. (40:14) Good, try to crack that floor, man.(40:21) Nice, good. (40:23) Take them up, big shrug. (40:25) Get stable.(40:26) Nice. (40:32) Did you see how much more fun this is than running? (40:34) Yeah.(40:35) See this? (40:36) At least we can talk to each other. (40:37) Hey, we were talking the whole time.(40:40) Well, you were talking. (40:41) I was doing something else. (40:43) I don’t know what you’d call it.(40:46) Gasping? (40:47) Heavily. (41:11) Can’t all be like him.(41:18) But we can try. (41:25) But if you go to APD’s database, how many arrests are you going to see under my name compared to yours? (41:31) Let’s just be honest.(41:34) This isn’t very inspirational. (41:36) Alright, come on, last one. (41:37) It’s all a competition.(41:38) Two. (41:40) Three. (41:41) Good.(41:42) Four. (41:43) Big slams, big slams. (41:55) Nice, good job.(41:59) Finish strong. (42:01) Here we go. (42:13) Last one.(42:14) Let’s do it. (42:16) How long have we been going? (42:17) 41 minutes.(42:19) I’ve got a surprise for you after this. (42:21) You’re going to love it. (42:31) Come on.
Speaker 2
(42:42) There you go.
Speaker 1
(42:57) Smiling at the camera? (42:58) Yep. (43:04) Good and tight.(43:07) 42-46. (43:09) Piece of cake. (43:10) So what’s the surprise?(43:12) I’ll tell you in a second, you’re going to want to get some water. (43:14) Oh, great. (43:15) Maybe something to cry into?(43:17) Something to what? (43:18) Nothing. (43:24) Cry into the cup and drink the beer?(43:32) Alright. (43:33) Already doesn’t look fun. (43:41) No, you’re going to love it.(43:42) Alright. (43:46) Oh, we’re doing a kettlebell ladder? (43:48) No, I don’t know.(43:50) Let’s do some side planks. (43:54) Alright. (43:54) Just for you, I figured last day, do some weighted side planks.(44:01) Weighted side planks? (44:02) Now you’re just trying to embarrass me. (44:05) What have we got?(44:05) I don’t know. (44:16) You want to count it off? (44:18) How many seconds?(44:19) Just keep counting. (44:22) 3, 4, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19. (44:39) So you can stop anytime you want now.(44:41) We’ll go to 30, man. (44:41) How about that? (44:42) You can put it down now.(44:43) It’s fine. (44:44) You got 27, 28, 29, 30. (44:50) We’ll get 30 on the next side.(44:53) Then we’ll switch. (44:54) We’ll be done. (44:55) Fair enough.(44:56) I’m going to use that one though. (44:57) Which one? (44:58) You can use that one.(45:00) They have like a paperweight over there you can use. (45:02) Yeah, this one. (45:06) I’m going to go find it.(45:08) Ready? (45:09) Go. (45:10) Ready?(45:10) Yep. (45:12) I’m not going to count it off for you. (45:13) I’m just going to tell you when you’re done.(45:14) Kind of make you suffer a little bit. (45:16) What do you think? (45:24) You shaking a little bit?(45:26) I just gave you a little bit of my sweat. (45:28) Some of that good juice. (45:30) Alright, you got 20 seconds.(45:33) You know, there’s times where I wish you would just drop that right on your face. (45:36) A lot of people do. (45:39) 4, 3, 2, and you’re done.(45:46) Alright, so when you’re doing this man, the best way to start is that turkish get up kind of stance. (45:52) Right here. (45:53) Look at the bell the whole time.(45:55) If you start doing this, you’ll start swinging back and forth. (45:58) Just keep your eye on it. (46:00) Let’s get 30 seconds on each side.(46:02) Let’s see. (46:03) Let’s see what we got here. (46:10) Are you ready to count for me or are you ready to count myself?(46:13) No, I’ll count. (46:15) Nice and slow. (46:16) Last thing.(46:19) Look straight up at that bell. (46:20) Ready? (46:20) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30.(46:56) Good. (46:58) Alright man, last one. (47:01) That felt way longer than 30 seconds.(47:03) Yeah. (47:06) Last one. (47:08) Let’s wrap it up.(47:08) Nice and strong man. (47:13) Good. (47:14) Look straight up.(47:15) Good. (47:16) Ready? (47:17) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.(47:39) Come on, 10 seconds. (47:39) 21, 22, 23, 24, 25, 26, 27, 28, 29, and 30. (47:51) Put it down.(47:52) That sucked. (47:55) How do you feel? (47:57) Terrible.(47:58) Good. (47:58) That was a great week, brother. (47:59) Good job, man.(48:01) I feel like I just hugged the swamp thing over here. (48:04) Yeah, well, you know. (48:06) It is what it is.(48:07) What did you think about that, dude? (48:08) That was rough. (48:09) It is rough, right?(48:10) When you first look at it, you are looking at it as a whole, man, but that is not the way you have to look at it. (48:13) We just have to look at it in pieces. (48:15) I have to kill this piece.(48:16) I have to kill this piece. (48:17) Once I get that piece, boom, I just go down and do the same thing. (48:20) Just chip it away.(48:21) Yeah, you just chip away little by little, and before you know it, boom, I am halfway. (48:25) Now we are going to talk about how we are going to recover over the next three days from this past three days. (48:30) I am going to take a lot of melatonin, and I am going to go to sleep.(48:34) Yeah. (48:34) Yeah. (48:35) Obviously, recovery.(48:38) You have to hydrate, not with beer. (48:41) Water, electrolytes, all the good stuff, and then good food, real food. (48:44) Eat real food.(48:46) It does not have to be a specific diet, but just eat real food. (48:48) Good protein, good carbs. (48:50) Sleep.(48:51) You have to sleep. (48:53) I like getting up early in the morning, man, but if you are not getting up at 7 or 8 hours, man. (48:56) Yeah, no, that is crucial.(48:57) Yeah, it will kill you. (49:01) That is it, man. (49:01) Same plan as always.(49:04) All right, guys. (49:05) It has been fun. (49:05) Be good.