Train Like a Navy SEAL With This HIIT Workout!

(0:12) Hey guys, this is Brett Wheelis with Wheelis Fitness out of San Diego, California. (0:16) Today we’re going to be doing a workout with Justin McAfee. (0:19) Nice dynamic warmup to get you going, single leg focus, as well as a nice high-intensity (0:25) finisher.(0:25) Enjoy. (0:26) All right, big dog. (0:27) 25 air squats, 25 push-ups, yeah, nice and low.(0:39) How’d you sleep last night? (0:41) Like a baby. (0:42) Like a baby, that’s what I want to hear. (0:44) Yeah.(0:45) Feel good. (0:48) Sleep’s so important for recovery, man. (0:51) You getting any sleep with the baby? (0:52) A little bit.(0:53) Yeah. (0:54) You know what? (0:54) My wife is crushing it, and she is absolute mom of the year, and she is just, yeah, she (1:01) handles all the feedings and everything, and man, we got him circumcised. (1:07) That was harrowing.(1:08) That was a harrowing experience. (1:10) I stayed out of the room for that. (1:11) Did you? (1:12) Yeah, it was pretty.(1:13) I didn’t want to see that. (1:14) Yeah. (1:14) The face went white, and it was like pretty, yeah, crazy, but, yeah, man, that’s a blessing.(1:23) Everything’s good. (1:24) Yeah, amen. (1:25) He’s just partying, man.(1:29) Feet are in the button. (1:31) Just like, oh, man, this little guy’s going to be a man one day. (1:35) He’s going to drive me nuts.(1:36) What a blessing, man. (1:38) You guys going to have any more? (1:39) Oh, yeah. (1:41) We really hope to have a girl, you know, just have one of each.(1:45) Right on, man. (1:45) But, yeah. (1:47) So you went the, you were going to do the ABC, right? (1:50) Avery Brooklyn and Cole Cooper.(1:55) Yeah, Cooper. (1:55) Yeah. (1:57) That’s a good name.(1:57) Yeah, they wanted to do that, but we couldn’t find a C name for the boy to settle on. (2:03) Right. (2:04) So we had to break away from the alphabetical.(2:09) Yeah, I got you. (2:12) Yeah, I think I told you my, uh, love Cooper, but I was like, oh, I’m going to name him (2:16) Justin Stone. (2:17) He’s already got that name.(2:19) Yeah. (2:19) Can’t be naming my son after Justin Stone. (2:21) That’s the tough thing about it when you’re trying to find names, is that the minute you (2:24) hear one, you already know someone has it.(2:26) Mm-hmm. (2:30) These push-ups. (2:31) Yeah.(2:37) Excellent. (2:38) Big breathing. (2:42) Exploding off the floor.(2:45) Prepping for work. (2:49) Shooting every push-up as if it’s super heavy. (2:58) Slept like a baby.(3:00) Man. (3:00) Love to hear it. (3:03) Dang.(3:13) When you were getting ready for Bud’s, how many push-ups would you do a day? (3:17) Oh, man. (3:17) That’s all I did. (3:18) Yeah.(3:19) Yeah. (3:19) Just sick of them, you know? (3:23) You do different kinds. (3:25) You just go all out, you know, or you could do just sets of 30, just tons of them, you (3:34) know? (3:35) Yeah.(3:35) Yeah. (3:36) You got to get creative because it’s just a push-up, but. (3:39) Yeah.(3:40) Because I bet when you were in it, they’re just, it doesn’t matter how many push-ups you (3:44) can do. (3:45) They’re going to make you do, they’re just going to push you to. (3:48) Yeah.(3:49) Push you to break. (3:51) Yeah. (3:51) No one’s doing perfect push-ups the whole time.(3:54) Did they have you guys wave to the sun during Hell Week? (3:58) Yeah. (3:59) Say bye. (4:01) I remember my, uh, one of my instructors said that when he was going through, probably (4:08) back in the nineties.(4:11) Yeah. (4:11) It was a strange thing. (4:14) Everyone’s lined up on the burner and watching the sun go down.(4:16) People just start quitting out of fear because it’s getting dark. (4:19) Yeah. (4:20) And they don’t know what’s coming next.(4:21) And he was like, Hey, just watching the sunset, man. (4:24) What’s so bad about that? (4:31) It’s all about perspective. (4:33) It’s all about perspective.(4:34) That’s right. (4:34) Fear makes the wolf a lot bigger than he really is. (4:37) Yeah.(4:39) Yeah. (4:39) Try to get these legs going. (4:41) Yeah, man.(4:42) Yeah. (4:43) How are we feeling from yesterday? (4:44) Little back’s a little tight, but. (4:46) Yeah.(4:47) Makes sense. (4:47) Feel pretty good though. (4:49) How come waist’s like that? (4:50) Yeah.(4:55) All right. (4:57) I’ll do a few of these. (4:58) Get the torso on.(5:10) Torso moving. (5:11) Love that. (5:20) Just standing on the beach, man.(5:22) Yeah. (5:22) No big deal. (5:23) Just watching a beautiful Southern California sunset.(5:25) That’s right. (5:26) Next thing I know, everybody starts quitting. (5:32) And he would say like, you know, just up the beach.(5:36) Yeah. (5:36) There’s like tons of four and five year olds. (5:40) Oh, yeah.(5:40) That their moms can’t drag them out of the water, you know? (5:43) Yeah. (5:44) Why you guys quit? (5:46) Yeah. (5:48) What was the hardest evolution for you? (5:52) Oh, man.(5:52) Just the cold. (5:53) Any time there’s. (5:54) The cold.(5:55) Just the cold. (5:56) Yeah. (5:57) Yeah.(5:58) Especially being someone smaller like me, you know, no fat on them. (6:02) Mm-hmm. (6:02) Mm-hmm.(6:08) Yeah. (6:12) Nice, dude. (6:13) All right.(6:14) All right. (6:15) Good to pop in. (6:18) Bulgarians, Cossack squats.(6:20) Three by ten. (6:21) Nice and easy. (6:22) I think I’m going to go light and without any weight.(6:25) Love it. (6:26) Get going here. (6:27) Oh, yeah.(6:30) Nice little balance. (6:32) Yeah, I really like these. (6:33) All the squatting, you know, you got to.(6:35) Oh, yeah. (6:36) Just get the single leg in there. (6:39) Absolutely.(6:40) Man, Bulgarian split squats. (6:43) One of my favorite leg exercises. (6:45) That single arm kettlebell swings.(6:47) Love it. (6:47) Yeah. (6:48) It’s unbelievable.(6:50) I’m Turkish getups, baby. (6:54) Time to be the master of your body, not its guest. (6:59) That’s good.(7:00) Yeah. (7:01) That’s right. (7:03) It’s the left side.(7:04) I’m always a little off balance. (7:06) Yeah. (7:07) You know, everybody.(7:09) You think it’s true? (7:10) Like one leg is longer than the other. (7:11) Whatever you say. (7:13) No, I think it’s honestly, I think it has more to do with hip imbalances.(7:17) Yeah. (7:17) With your like weak glute needs and stuff like that. (7:23) And I think there’s kind of like we were talking about the functional aspect of it is the taking (7:33) the time to really make sure all those.(7:34) I like to call them power leaks. (7:37) The power leaks are really tightened up. (7:39) Yeah.(7:40) I think that’s pretty good. (7:46) Yeah. (7:49) Never did.(7:50) Working out is practice, you know, getting ready. (7:53) Getting ready. (7:57) You always think the used to think every workout, you got to go absolutely wipe yourself up (8:03) off the floor.(8:04) Yeah. (8:04) I mean, it’s that’s a young man’s game. (8:06) That’s right.(8:08) Yeah. (8:16) Hey, you look good, man. (8:19) That’s right, baby.(8:20) That’s right. (8:20) That’s right. (8:23) Love it.(8:25) These just feel cool. (8:25) You know, you feel like you’re a ballerina or something. (8:27) Yeah.(8:28) Yeah. (8:29) You know, I read that book, Gates of Fire. (8:32) Oh, what’s that? (8:34) It’s about the 300.(8:37) Oh, OK. (8:37) And so they go and they’re they’re like defending from the Persians. (8:45) Yeah.(8:46) It’s the book, the movies based on. (8:49) Right. (8:49) And it’s really, it’s really, really well written.(8:52) Steven Pressfield and just talks about courage, bravery, leadership, strategy, all that stuff. (8:59) And one of the big things and fun fact is love to do like a little bit of research, (9:05) but the gymnastics, because when they would train like battlefield, they just do like gymnastics. (9:11) Wow.(9:11) So things like body, body control, stuff like that. (9:15) Because you think about you’re not like carrying weights into, you know, like carrying rocks into battle. (9:20) Yeah, exactly.(9:21) Even before. (9:23) Yeah, before they prep for battle. (9:25) Very interesting.(9:28) Yeah, I think that the modern warfighter is asked, asked to do so much, you know, it’s (9:36) it’s an interesting (9:40) physical fitness dynamic that you have to maintain. (9:42) Absolutely. (9:43) So, you know, cross training type of workouts.(9:50) Yeah. (9:52) Let’s do one this time. (9:54) Love it.(9:57) But you got to do long runs. (10:00) You got to do short runs. (10:01) You got to lift heavy.(10:03) You got to do calisthenics. (10:04) Yeah. (10:05) You know, no one specific thing, you know, jack of all trades.(10:11) Right, right. (10:12) Well-rounded. (10:14) Yeah, and you just got to love it.(10:16) You got to love the process, you know. (10:17) You got to love the process. (10:19) It’s all about the journey.(10:20) Yeah. (10:23) Excellent lesson. (10:27) Great breathing.(10:28) Big breath in going down. (10:30) Breathing out coming up. (10:31) Beautiful.(10:40) Great stuff. (10:42) That’s getting them going. (10:43) Getting them going.(10:52) Really think about here. (10:55) The middle of your foot, shoelaces, pin as much force in the ground with your foot as you can. (11:02) Yeah.(11:03) I’m telling you, this left side is always. (11:06) Left side, baby. (11:07) That’s it.(11:08) You think you have more because I’m right-handed, you know, doing the jumping off the left foot. (11:12) Isn’t that wild? (11:14) Yeah. (11:16) All those layups I used to do.(11:18) Yeah. (11:19) Back when I was a baller. (11:20) Back when you were a baller.(11:21) Back when you could scoot. (11:23) Yeah. (11:23) Air alert, dude.(11:25) Who’s that up there by the rim? (11:26) Oh, it’s Justin McAfee, of course. (11:30) Love it. (11:32) Great force.(11:35) Great breathing. (11:36) Good. (11:36) How are the quads feeling? (11:37) They’re singing.(11:38) Mm-hmm. (11:39) Yeah. (11:49) Yes.(11:57) Let’s make that high, dude. (12:01) Great breathing, Justin. (12:13) Excellent.(12:20) Easy day. (12:22) There’s no easy day. (12:23) Was there any books before you went in? (12:26) I read all of them.(12:27) I went through that phase. (12:30) Read all about the… (12:35) All the Team Guy books and stuff like that. (12:37) Mm-hmm.(12:40) Some great books, man. (12:41) Yeah. (12:43) What’s your favorite? (12:47) Um… (12:48) I’d probably say Lone Survivor just because… (12:51) Yeah.(12:52) You know… (12:53) It’s iconic, dude. (12:54) Being like right out of boot camp, up there in Great Lakes still. (12:57) Oh, yeah.(12:58) Doing like pre-bud, so… (13:02) Really like kind of like… (13:04) Tuned in the brain for what I was about to get into, you know? (13:07) Mm-hmm. (13:07) And it gave me a sense of patriotism and pride. (13:11) Yeah.(13:12) Oh, yeah. (13:17) So… (13:21) But… (13:22) I think it’s just so important to read a lot, you know? (13:26) A lot of different things because you got to exercise the mind, right? (13:29) Yeah, that’s right. (13:35) Absolutely.(13:36) Yep. (13:37) What is it in Braveheart? (13:38) First, you learn how to use this. (13:40) Then you learn how to use this, yeah.(13:43) Yeah, that’s right. (13:43) Talking about the sword, yeah. (13:46) That’s such a… (13:48) Being able to think through problems is so… (13:53) Yeah, you know? (13:55) That’s ultimately what makes a good leader.(13:57) I was going to say, that’s a… (13:58) Problem solver, right? (13:59) That is an undervalued aspect. (14:01) Absolutely. (14:05) Yeah.(14:06) Good first set. (14:11) First set I’ve been doing several weeks. (14:13) Come on, Coach.(14:24) Let’s get serious. (14:26) Yeah. (14:34) Let’s get serious.(14:46) Balance here. (14:47) Yep, find it. (14:50) Excellent.(14:50) Again, lots of force in the ground with that foot. (14:57) Nice, dude. (15:00) Great breathing.(15:03) Excellent. (15:03) Lots of stiffness in that spine. (15:06) Keeping everything upright.(15:08) Breathing through it. (15:10) Good. (15:11) Forcing that ground.(15:12) Excellent. (15:15) Quads are singing. (15:17) Nice, dude.(15:20) Great set. (15:22) Feel good? (15:24) Yeah. (15:24) I like those.(15:30) Moving around. (15:35) When did you start… (15:36) When did you kind of deviate from… (15:39) Because I know you were… (15:40) You started doing mobility stuff. (15:43) When did that become a big focus for you? (15:47) Well, you know, growing up I was just… (15:52) Everything I’ve ever done has been trial and error, basically.(15:54) Learning to lift on my own. (15:57) So basically I just did the… (16:00) You know, bench. (16:03) Five days a week, baby.(16:05) Monday, Wednesday, Friday. (16:07) Who doesn’t, man? (16:08) On Tuesday and Thursday. (16:12) I didn’t know what a leg day was.(16:16) Legs are hard, man. (16:19) You just get smarter as you get older. (16:21) Once I got into the teams, (16:26) one of my first training trips, (16:28) you know, (16:29) I thought I was in shape, (16:30) but just like I said, (16:31) the modern warfighters, (16:33) you’ve got to carry weight, (16:34) you’ve got to run, (16:34) you’ve got to be able to shoot, (16:36) you know, all these things.(16:37) So I was like, you know what? (16:39) I need to change it up. (16:41) Yeah. (16:42) For sure.(16:44) So I got into CrossFit style. (16:47) Yeah. (16:48) Stuff which basically I’ve stuck with (16:51) and, you know, (16:51) over the years I’ve learned as you get older, (16:53) you know, that mobility.(16:55) Yeah. (16:56) Starts to break down and get tight. (16:58) Oh, yeah.(17:02) Absolutely. (17:03) Yeah, that range of motion. (17:05) Great stuff.(17:07) Breathing through it. (17:10) Excellent. (17:10) Think about digging those toes in the ground (17:12) like grabbing dirt.(17:17) Excellent. (17:19) Great breathing. (17:20) Perfect.(17:27) A little morning coffee. (17:30) Yeah, baby. (17:31) Nice.(17:35) Yeah. (17:39) So. (17:42) Yeah, that’s what’s been fun about me for fitness.(17:45) It’s just always been, you know, continual evolution. (17:49) Yeah, yeah, absolutely. (17:50) Trying new things.(17:51) It’s all about the journey, baby. (17:52) Yeah, I’m a firm believer in, like, (17:55) it really doesn’t matter what you do, (17:56) if you just have, you know, intensity (18:00) to a certain point, you know. (18:03) Intensity, intentionality.(18:04) Yeah. (18:04) Find people who know what they’re doing, (18:06) give you pointers along the way, you know. (18:07) Yeah, don’t be afraid to ask questions.(18:08) Not everybody needs to be a scientist. (18:10) Yep, yep. (18:17) Absolutely.(18:28) Nice, Justin. (18:30) Yep, stiffness in the spine. (18:35) Weak legs command, strong legs obey.(18:39) That’s a good one. (18:41) Andre Agassi. (18:50) Excellent.(18:51) Nice, dude. (18:54) Let’s finish these off. (18:55) Yeah, get them.(19:05) Mm-hmm. (19:15) Mm-hmm. (19:19) Yes.(19:20) All right. (19:24) Nice, nice. (19:25) All right.(19:26) Crushing it. (19:28) Woo! (19:31) Yeah, baby. (19:32) Let’s get this over here behind you, coach.(19:34) Got it. (19:35) All right, coach. (19:39) Mm-hmm.(19:47) Yeah. (19:48) Feels good. (19:50) Hey, you look great.(19:52) Hey. (19:57) How’s everything feeling? (20:00) Quads, glutes? (20:01) Yeah, I feel really good. (20:03) Yeah, a great couple sets.(20:05) Gonna hit the gym a little later, do some jiu-jitsu. (20:07) Oh, yeah. (20:08) Gonna roll.(20:09) Just getting beat up by accountants. (20:12) Yeah, just go get humbled by an older man that looks a lot weaker. (20:17) Oh, yeah.(20:19) That is just, oh, man. (20:22) Yeah, it’s a great activity. (20:23) Mm-hmm.(20:24) Such a good activity. (20:25) Every man needs to know how to fight, you know? (20:27) Oh, yeah. (20:30) Okay.(20:31) What do we got now? (20:33) All right, we got dumbbell. (20:36) Ooh, yeah. (20:37) Dumbbell deadlifts.(20:38) Got 3×10. (20:41) Big grip strength focus here. (20:43) Yeah.(20:44) Oh, yeah. (20:46) The big boys. (20:48) Throw them around.(20:50) Oh, yeah. (20:50) I’ve never done this combo of just holding there for the grip strength afterwards. (20:59) Yeah, it’ll be.(21:00) Yeah, you’re gonna be. (21:02) Those forearms are gonna be screaming like a little girl. (21:05) I get to go work the grip later, too, so.(21:07) Oh, yeah. (21:10) All right. (21:14) All right, let’s go.(21:15) Got it. (21:18) All right. (21:20) Reaching back.(21:21) Same thing with the walnut. (21:23) We’re coming up. (21:24) Excellent, good.(21:26) Reach back, go get that walnut. (21:27) Crack that walnut. (21:32) Mm-hmm.(21:37) Good, six. (21:38) Great job, Justin. (21:45) Excellent.(21:46) We’re doing timing. (21:47) Keeping stiffness. (21:48) Gotcha.(22:01) Doing great, doing great. (22:03) 20 seconds left. (22:05) Woo.(22:05) Oh, man. (22:10) Just thinking. (22:12) Getting the quivers, getting the shakes.(22:15) It’s good, it’s good. (22:16) Means we’re doing the right workout. (22:18) Five, four, three, two, and got it.(22:23) Yeah, baby. (22:25) Dude, nice. (22:26) Yeah.(22:28) Yeah, every man needs to know how to fight. (22:30) You ever had to handle business with any civilians? (22:35) You know, right out here. (22:36) Oh.(22:38) I had one of these guys who went around the neighborhood. (22:41) They call them porch pirates. (22:43) You heard this term? (22:44) Yeah, uh-huh, uh-huh.(22:44) Taking the Amazon packages and whatnot. (22:46) Right. (22:47) And I came out to walk the dog or something, and I saw he was on a skateboard.(22:53) Didn’t recognize him. (22:54) You know, it was nighttime. (22:56) And I watched him.(23:00) I kind of moseyed back inside and watched from the window, and I saw him with flashlights (23:03) over here looking. (23:04) Yeah, yeah. (23:05) And yeah, I confronted him out here in the street.(23:09) I was like, hey, is that your package? (23:12) I don’t remember what I said. (23:13) I was like, is that your package? (23:15) And he’s just like, yeah, it’s my package. (23:16) And I was like, where do you live? (23:17) He’s like, I live here.(23:18) And I’m like, well, what’s your address, you know? (23:21) And it kind of, he had this little pipe with him. (23:26) It’s like a little hollow, like tent pole or something. (23:29) Oh.(23:33) And I told him I was going to call the police, you know. (23:35) So I got my cell phone out. (23:38) And he dropped his pipe as he was trying to drop the package and run.(23:42) And we reached down, and we were like struggling over this pipe in the street for a second. (23:48) And I was thinking to myself, like, oh, my goodness, what can I do without getting in trouble, you know? (23:54) I mean, I just let him go, and the cops showed up, and I got to go ride an IBM on the side of the street. (23:59) Oh, nice.(23:59) Oh, that’s awesome. (24:00) Yeah, but I was, having done the, been doing the jiu-jitsu for a little bit at that point in time, you know. (24:10) Yeah, I was just so calm.(24:11) I wasn’t, it was crazy. (24:13) I wasn’t amped up or anything, just talking to the guy. (24:16) Yeah.(24:16) So, definitely helped out. (24:19) Man. (24:20) Yeah.(24:21) But, yeah, I’ve had to run a few people out of the neighborhood. (24:26) So. (24:27) You picked the wrong house, buddy.(24:28) That’s right. (24:31) Yeah. (24:32) All right, how we feeling, round two? (24:35) Yes.(24:36) All right, jack some steel, baby. (24:38) Pick those weights up, put them down. (24:39) Come on, man.(24:44) Yes. (24:45) Good. (24:51) Five.(24:52) Excellent. (24:54) Good. (24:57) Eight.(24:59) Nine. (25:00) And ten. (25:01) Beautiful, great hold, great hold.(25:07) You got it. (25:09) Woo. (25:10) Beautiful breathing, yep.(25:12) Tight scaps, yep. (25:14) Keeping everything pulled back. (25:17) About 15 seconds.(25:22) 10 seconds, easy. (25:23) Easy day, baby. (25:25) You got five, four, three, two, one.(25:31) Nice, dude. (25:32) Yeah. (25:33) So, when I was, like, right around during, during COVID, we, we lived, like, over by the, it’s always by the beach.(25:43) You always get the ruffians by the beach. (25:45) Oh, yeah. (25:46) I was, we, we live in, like, a balcony, like, second story.(25:53) And my wife has, like, the super, not, like, a super nice mountain bike. (25:58) But, anyway, this guy, this guy, like, climbed up. (26:03) He’s, like, he climbed up, yeah, like, a story to, like, get over our balcony and ended up, like, getting the bike off and took it.(26:11) The links you’ll go to get a bicycle. (26:13) Oh, yeah, man. (26:14) And it’s, like, and so, anyway, he took the bicycle and took one of her college backpacks.(26:19) And so, we ended up, and so, he, like, stole her bike, stole her backpack, her college backpack. (26:24) And so, anyway, he, so, she’s, like, hey, let’s go, let’s go look and, like, let’s go try and find him. (26:32) And I was, like, no, that’s a fool’s errand, you know, it’s not going to work.(26:35) And sure enough, she’s, like, what if I find them and you’re not with me? (26:38) And so, I’m, like, oh, okay. (26:39) So, we went out there driving around and she spots him, spots the bike, spots her backpack. (26:45) She’s, like, Brett, are they off? (26:45) She’s about to regulate, huh? (26:47) Yeah, so, she’s, yeah, she’s off.(26:48) She’s, like, I’m going to go talk to them. (26:50) And, you know, but she calls 911 and we’re following him, following him. (26:55) Like, a little pursuit action? (26:56) A little pursuit, yeah.(26:57) The police don’t do anything because they’re, like, it’s a bike. (27:01) It’s, like, under $1,000. (27:02) They’re not really, like, yeah.(27:04) Oh, my goodness. (27:05) Which is kind of a bummer, but it was also kind of a weird time with COVID and stuff. (27:08) Oh, yeah, yeah.(27:09) And so, they were, yeah, it was an emergency, which I get. (27:12) So, anyway, these dudes, there’s two of them and they’re just, like, riding around on these bikes. (27:17) And so, I’m, like, all right, you know what? (27:18) I’m not going to wait around for somebody to help me out.(27:21) So, I got out of the car. (27:22) I started chasing them down. (27:24) I was running, I was running.(27:25) And just pretend to be, like, a jogger, you know? (27:27) Just, like, okay, here I go. (27:30) And I was jogging and the guy’s, like, riding towards me. (27:33) And so, I’d tackle him.(27:35) I’d jump tackle him off the handlebars. (27:37) And then, I’d put the hurt on him. (27:40) Start wailing on him and stuff.(27:41) And then. (27:44) Vigilante, yeah. (27:44) Yeah, I did a vigilante justice.(27:46) And then, he ended up, yeah. (27:49) Got the bike back, which is great. (27:50) Cops came, ambulance.(27:52) Sanitized it really good. (27:52) You know, you don’t want to pass those germs on. (27:54) Yeah, and then, he wanted to apologize.(27:57) He’s in the ambulance, wanted to apologize. (27:58) I was, like, oh, okay. (28:00) And so, I was, like, oh, thanks.(28:01) What’s your names? (28:02) Oh, my name’s Justin. (28:03) I was, like, cool, my name’s Brett. (28:05) Mind if I pray for you? (28:06) Told him about Jesus and stuff.(28:07) Wow. (28:08) Yeah, it was pretty, it was a cool opportunity. (28:09) We got the bike back.(28:10) That’s, like, that’s what matters. (28:11) We gave him justice and then mercy. (28:13) It was good, it was a good combo.(28:16) All right, last one. (28:19) All right. (28:22) This isn’t too bad, except the grip, you know.(28:25) Oh, yeah. (28:25) These deadlifts aren’t too bad. (28:27) Yeah, we’ll see how that grip’s doing a little bit later, too.(28:30) Mm-hmm. (28:34) You got it. (28:34) Three, four, five, six, seven.(28:43) Excellent, Justin. (28:43) Two more. (28:46) Nine, last one, and ten.(28:48) Holding. (28:49) Yeah, baby. (28:52) Oh, boy.(28:53) Nice and tall. (28:53) Top ribs into your belly button. (28:55) Neutral pelvic floor.(28:56) Trying to squeeze those glutes if you got anything left. (28:59) Ten seconds in, you got 20 seconds left. (29:01) You got nice and tall shoulders.(29:03) Like you’re saluting. (29:06) You got it, you got it. (29:08) Ten seconds left.(29:11) Excellent. (29:11) Seven, six, five, four, three, two. (29:17) Got it.(29:19) Dude. (29:21) Good work, good work. (29:24) All right.(29:25) Get it, hit it. (29:26) Thank you. (29:28) Hit that, dude.(29:30) Apologizing in the ambulance. (29:31) Yeah, what a guy, huh? (29:33) Yeah. (29:33) Yeah, it was a pretty, it was a bold move, so.(29:37) Anyway, I asked, I was like, hey, I was like, what’s your, (29:41) what’s your injuries? (29:42) He had a fractured collarbone. (29:44) Oh, you did all that to him? (29:45) Yeah, fractured collarbone, fractured rib, and he had like a (29:49) little internal bleeding, so. (29:51) Yeah.(29:53) Nothing like a little physical ailment to, you know, (29:57) induce the apology. (29:59) Yeah, but that’s like, I mean, how often do you get the chance (30:01) to actually like rectify something being done to you? (30:04) We’re gonna use that one, right? (30:05) That’s right, that’s right. (30:07) Where do you want it? (30:07) Right here would probably be good.(30:12) Yeah, love it. (30:14) All right. (30:17) All right, so we got four dumbbell snatches, (30:21) six, so same dumbbell, front rack.(30:24) Okay. (30:24) Dumbbell lunges, hanging leg lowers, right up there, (30:29) and then we got shoulder to overhead with barbell. (30:33) Oh, yeah.(30:33) Let’s get this barbell, let’s see. (30:35) Quickly set this up. (30:37) That’s right.(30:39) Do that, let’s get this guy on. (30:45) Love it. (30:55) Beautiful.(31:03) You know what? (31:04) That’s one of the things, that’s why we train, you know? (31:07) Enemy never sleeps. (31:08) You train because you never know, you gotta protect your wife, (31:11) your family, your property, all that stuff. (31:14) Absolutely.(31:15) And you wanna be ready, so whenever your opportunity comes, (31:18) you’re ready for it. (31:21) Yeah. (31:23) Yeah.(31:26) Make sure you got enough room here. (31:28) Give it a little bit of help. (31:30) Yeah.(31:33) All right. (31:34) All right, we got 20 minutes. (31:37) Let’s take about, (31:40) give me about two minutes to… (31:42) Got it.(31:44) Two minutes. (31:45) Catch your breath. (31:47) The races suck.(31:51) Excellent. (31:51) We’re gonna go as many rounds as possible. (31:54) Yeah.(31:55) I’m thinking one round will take… (32:04) I’ll call it out as we go. (32:05) Yeah, I think one round, like two minutes, but… (32:09) Yeah. (32:10) That’ll be a leisurely pace.(32:12) Yeah, leisurely, that’s right. (32:13) Yeah. (32:13) Yeah, good quality movement.(32:17) That’s right, motion is lotion, baby. (32:23) Oh, man. (32:25) That’s a good one.(32:26) What do you got going on the rest of the day? (32:28) A lot of clients. (32:30) It’s gonna be… (32:31) Just working? (32:33) Yeah, working. (32:35) Yeah, hanging out with the baby, Mr. Cash.(32:38) Family man. (32:40) That’s not a bad way to spend the time, I tell you. (32:42) Like, yeah, man.(32:44) It’s so different. (32:45) Somebody told me, like, man, once you have a baby, you’re just gonna wanna hang out. (32:51) You’re not gonna wanna do anything.(32:52) You just wanna hold him. (32:54) I was like, ah, that’s… (32:56) You don’t get it until it actually happens. (32:58) Yeah, for sure.(32:58) Being a parent is one of those things. (33:00) You can talk about it until the cows come home, but… (33:03) Until you’re in that club. (33:05) Yeah, until you’re in the hood.(33:07) Parenthood. (33:08) Yeah, a little different. (33:11) Alright, how we feeling? (33:12) You got another 40 seconds.(33:15) 40 seconds. (33:16) Get it going. (33:19) Oh, yeah.(33:25) It’s been a minute since I’ve pulled a heavy dumbbell snatch, so… (33:29) A little bit of grace here to… (33:32) A little bit of grace. (33:33) Yeah, see how this goes. (33:35) Nothing but grace.(33:36) Might be flinging it over my head. (33:40) Alright. (33:41) Tell you what, you’re gonna line up this way.(33:44) Let’s see. (33:46) I’ll keep it right there for you. (33:47) Okay.(33:49) A little bit of room. (33:50) A little bit of breathing room. (33:52) Alright, and we’re gonna start time in 5, 4, 3, 2, and go.(34:01) Nice. (34:03) Uh-huh. (34:07) Woo! (34:09) Ooh, those look clean.(34:11) I love that. (34:14) Alright. (34:19) Beautiful.(34:24) Uh-huh. (34:26) Nice job, Justin. (34:31) Excellent.(34:37) Good stuff, great stuff. (34:40) Keep it going. (34:41) Keep it going.(34:43) Alright, hanging leg lowers. (34:45) 8. (34:45) 8. (34:46) Yes, sir. (34:50) Uh-huh.(35:02) Excellent. (35:05) Good stuff, great stuff. (35:06) Woo! (35:09) Yeah, those quads are singing now, boy.(35:12) I tell you what. (35:19) Got 10 of these. (35:21) Yep.(35:31) Good. (35:32) 8. (35:34) 9. (35:35) And. (35:36) Great work.(35:37) Alright. (35:39) 1. (35:41) 1 down. (35:42) 1. (35:43) How long did that take me? (35:44) That took you a minute and 40 seconds.(35:46) Yeah, okay. (35:47) That was nuts, dude. (35:50) Easy 9 more.(35:53) Yeah. (35:58) Great breathing. (36:00) Breathe in, breathe out.(36:02) You a yoga guy? (36:04) I’ve dabbled in the past. (36:05) Okay. (36:05) It’s been a long time.(36:06) Okay. (36:07) Yeah. (36:08) Yeah.(36:11) Recently, I’ve done those breathing exercises. (36:14) Yeah. (36:15) You know, I kind of like that.(36:17) Do you? (36:17) Don’t do them often enough. (36:18) The breath work? (36:19) Yeah. (36:20) Breath work’s hot, man.(36:22) That’s going to be a big trend coming up. (36:24) Alright. (36:25) 4. (36:35) Nice.(36:36) Rest in. (36:41) Alright. (36:44) Love it.(36:45) Dumbbell lunges. (36:46) 6. (36:47) That’s 1. (36:48) Good. (36:49) 2. (36:51) 3. (36:53) 4. (36:55) Great stuff.(36:56) 5. (36:57) Last one. (36:57) And 6. (36:59) Great job. (37:01) Woo! (37:02) Flowing.(37:03) Yeah. (37:04) Moving and grooving, baby. (37:11) It’s fun when you add the clock in, you know? (37:13) Yeah, yeah.(37:14) You’re working against something. (37:15) You’re here by yourself in the garage, you know? (37:17) Yeah. (37:18) Gives you a little something to compete with.(37:20) It’s too easy to just kind of coast. (37:22) Yeah, when you’re at that point. (37:25) Good stuff.(37:26) 8. (37:36) 10. (37:37) Yeah. (37:38) You never know how a horse will pull until you hook him to a heavy load.(37:42) Come on! (37:44) Bear Bryant. (37:45) When you win, there’s glory enough for everyone. (37:47) When you lose, there’s glory for no one.(37:51) Oh yeah. (37:52) Alright, we’ve got 10 of these. (37:54) My dad would appreciate that.(37:55) Yeah, dude. (38:05) Nice. (38:12) Yep.(38:15) Good. (38:17) 9. (38:17) Last one. (38:18) 10.(38:19) Great work, Justin. (38:20) Excellent. (38:23) I got you.(38:24) So 420. (38:26) So that took about a minute and 19 seconds. (38:36) Apart from that.(38:47) Oh yeah. (38:49) Great breathing. (38:51) At your pace.(38:53) Whenever you want. (38:59) Great efficiency. (39:02) Great breathing.(39:03) And 4. (39:05) Easy. (39:05) Nice, dude. (39:07) 1. (39:08) Yep.(39:09) 2. (39:11) 3. (39:13) 4. (39:15) 5. (39:16) Last one. (39:17) And 6. (39:18) Let’s go. (39:22) Here we go.(39:24) You know, why put it down and have to pick it up again? (39:27) You know what? (39:28) I love that. (39:29) That’s thinking. (39:31) That’s thinking through it.(39:35) You don’t need to be a bare-forced brute. (39:37) Just thinking through it. (39:43) How do you think team guys compare to Green Berets and Marsoc? (39:48) Oh, they blow them out of the water.(39:50) Oh, yeah. (39:52) You can’t ask me a biased question like that. (39:56) Yeah.(39:58) No, they’re great guys. (39:59) Yeah. (40:01) But Sills are the best.(40:02) Come on now. (40:06) Everybody knows that. (40:08) Everybody knows that.(40:16) 6. (40:17) 7. (40:18) And. (40:20) Excellent, Justin. (40:22) Gotcha.(40:34) Alright. (40:35) 10. (40:40) Yep.(40:42) Good. (40:46) 5. (40:47) Excellent. (40:48) 6. (40:49) 7. (40:51) 8. (40:52) 9. (40:53) And.(40:54) 10. (40:55) 3. (40:58) Only 3? (41:00) Only 3. (41:01) Wow. (41:02) I know.(41:02) Feels like a lot more. (41:03) Yeah. (41:04) Time flies.(41:05) Oh, yeah. (41:05) It’s like 6 minutes. (41:06) We got 7 minutes.(41:08) 7. (41:09) 10 to be exact. (41:13) Yeah, I think 10. (41:15) 10 rounds might be a little overzealous.(41:17) It’s alright. (41:18) You got to shoot for something, you know. (41:19) Hey, if you shoot for the moon, still end up in space.(41:28) I’ve been known to be a space cadet. (41:30) Oh, yeah. (41:31) Eagle Scout.(41:33) Yeah. (41:33) Oh, man. (41:34) Do you think being an Eagle Scout like really preps you for being a team player? (41:38) Yeah, I think it helps some.(41:39) Yeah, for sure. (41:40) Yeah. (41:41) Totally different, though, but, you know.(41:43) Yeah. (41:43) Yeah. (41:44) Alright, whenever you’re ready.(41:45) 4. (41:59) Excellent. (42:00) And. (42:01) Great stuff, Justin.(42:06) Good. (42:07) 2. (42:09) Yep. (42:10) 3. (42:12) 4. (42:14) 5. (42:16) And.(42:17) 6. (42:18) Good. (42:18) Great transition there. (42:28) Alright.(42:34) Yeah. (42:36) I’m like getting after it. (42:38) Yeah.(42:38) Early in the morning, man. (42:40) 6 a.m. workout. (42:42) 6 a.m. (42:43) It’d be nice if I could lay around the rest of the day.(42:46) Yeah. (42:49) You gotta let the dogs out. (42:51) 8. (42:58) 5. (42:59) Good.(42:59) 6. (43:01) 7. (43:02) And. (43:02) 8. (43:06) Trying to work on the pain phase. (43:09) I’ve known to have a good pain phase.(43:11) Yeah. (43:11) Trying to hide it. (43:12) Yeah.(43:15) Also referred to as the McAfee squint. (43:18) The McAfee, oh. (43:18) This thing right here.(43:22) I’ve seen your kids do it. (43:23) Yeah. (43:24) That’s where they get it from.(43:25) Yeah. (43:25) They love to make fun of me. (43:26) Yeah.(43:29) So have you ever, have you ever almost drowned as a seal? (43:34) Think about it. (43:36) Talk to me after. (43:37) 10.(43:46) Excellent. (43:48) 9. (43:49) Good. (43:50) 5. (43:51) Nice.(43:52) 6. (43:53) Got it. (43:53) 7. (43:54) 8. (43:56) 9. (43:57) And. (43:58) 10.(43:58) Great job. (43:59) Just thinking. (44:07) 5. (44:10) You know, growing up in Southwest Virginia, not around much water, but I grew up as a (44:16) lifeguard.(44:17) Right. (44:17) So I thought, I’m good in the water. (44:21) You know? (44:23) Yeah.(44:24) Then you show up to training and you’ve got Olympic swimmers and water polo players and (44:32) these guys. (44:33) And they’re just so good. (44:35) So I always struggle with the water.(44:39) So yes. (44:40) Okay. (44:41) The answer is yes.(44:42) Okay. (44:42) I have nearly drowned. (44:48) So swimming was not your strong suit.(44:50) No, definitely not. (44:53) When I put the fins on, finally they let you put fins on. (44:56) Oh yeah.(44:56) I could hang, you know, middle of the pack, but yeah, not a strong swimmer. (45:02) Yeah. (45:02) Strong enough.(45:11) Yep. (45:19) Excellent. (45:21) One.(45:24) Good. (45:25) Two. (45:27) Three.(45:28) Four. (45:30) Five. (45:32) And.(45:33) Six. (45:35) That’s my guy. (45:38) What’s the clock saying? (45:40) Five.(45:42) 1143. (45:44) Okay. (45:53) Eight.(46:03) And. (46:05) Nice. (46:08) Excellent.(46:10) 10. (46:11) Yeah. (46:13) You got it.(46:27) Mm-hmm. (46:29) Good. (46:34) Five.(46:35) Five more. (46:35) Six. (46:38) Push it, Justin.(46:39) Come on. (46:40) Come on. (46:41) And.(46:43) Excellent. (46:44) Whew! (46:46) That’s five. (46:50) We’re at 1250.(46:56) That’s good breathing. (47:05) What about when you became a seal as far as swimming? (47:09) Was just swimming just like the easiest thing ever in the world? (47:13) Yeah. (47:20) Just picking apples.(47:21) I don’t do as much of it as I should, to answer you honestly. (47:24) Mm-hmm. (47:25) But yeah, I think if I were to get back to the pool, you know, it’d be something I could (47:31) pick back up pretty quick.(47:33) Yeah. (47:33) Yeah. (47:33) But it’d be tough in the beginning.(47:35) Yeah. (47:37) A great exercise, though. (47:39) Yeah.(47:40) There’s nothing like it. (47:40) Oh, yeah. (47:43) Excellent.(47:44) Four. (47:45) We got two. (47:46) Excellent.(47:47) We got three. (47:48) One more. (47:49) And four.(47:51) Nice, Justin. (47:54) Yep. (47:55) Two.(47:57) Three. (47:59) Excellent. (48:00) Four.(48:02) Five. (48:03) And six. (48:05) Let’s go.(48:07) Good work. (48:09) Get up on that bar. (48:11) Let’s go.(48:12) Yeah. (48:14) That’s a factor right now. (48:16) Yeah.(48:17) Yeah. (48:17) Especially on these. (48:19) Spoke like a true team guy.(48:21) That’s a factor right now. (48:23) Yep. (48:23) Yep.(48:23) Roger. (48:26) Stat. (48:33) Four.(48:37) Six. (48:39) Seven. (48:40) And eight.(48:41) Let’s go, dude. (48:43) Mm-hmm. (48:45) I’ll be ready.(48:49) Crushing it, Justin. (48:51) Crushing it. (48:59) Yep.(49:06) Good. (49:07) Six. (49:08) Seven.(49:09) Stiff spine. (49:11) Nine. (49:12) And ten.(49:13) Way to push. (49:15) Woo! (49:17) Bang and clang. (49:19) When crap comes up to your neck, you got to be willing to suck your guts out.(49:24) Bear Bryant. (49:25) Another Bear Bryant, huh? (49:27) Bear Bryant. (49:29) In a crisis, don’t hide behind anyone or anything.(49:32) They’re going to find you anyway. (49:34) You know what’s a great book? (49:35) It’s called Junction Boys. (49:37) It’s about when he used to coach at Texas A&M.(49:40) That’s it. (49:40) You want to talk about like an inspirational book? (49:43) That’s crazy, dude. (49:44) I’ll check that out.(49:45) That’s like, that’s back when men in America were men. (49:48) That was like when people were like, when kids are in college, like working on oil rigs. (49:53) Yeah.(49:53) Like, just. (49:55) Last of a dying breed. (49:56) Last of a dying breed.(49:57) That’s right. (49:59) Freedom’s one generation away from being lost. (50:02) Amen.(50:03) Excellent. (50:03) We’re at 16 minutes. (50:05) Crushing.(50:05) You’re getting about 145, 150 each round. (50:09) Six. (50:10) Nice.(50:11) Two. (50:13) Excellent. (50:14) Three.(50:15) Three. (50:15) You got it. (50:16) And four.(50:18) Nice job. (50:19) Yep. (50:19) Bringing it down.(50:20) Catch that guy. (50:21) One. (50:22) Yep.(50:23) Two. (50:25) Three. (50:26) Come on.(50:26) You got it. (50:27) Four. (50:28) Way to work.(50:29) Way to work. (50:29) Two more. (50:29) Five.(50:30) Good. (50:30) Last one. (50:31) And six.(50:32) Yeah. (50:32) Drop that guy. (50:36) Shoot.(50:38) See, it’s tough when it’s your home gym because you can’t just throw it and let it roll. (50:42) Oh, I have to be careful of the floor. (50:43) Yeah.(50:43) You don’t want to mess it up. (50:44) Oh, that slab. (50:46) Yeah.(50:46) Yeah. (50:46) I get it. (50:50) Yeah.(50:52) There’s the work. (50:53) You get in by lowering it down. (50:55) Controlled.(50:56) Eccentrics, baby. (50:58) I love some eccentrics. (51:00) Man.(51:01) I’m pretty eccentric. (51:02) You think? (51:04) Yeah, you are. (51:05) No.(51:06) I’m the opposite of that. (51:13) Hands are getting sweaty from that. (51:14) Yep.(51:15) Yep. (51:15) All right. (51:16) We got eight.(51:19) Middle round seven. (51:20) Here we go. (51:22) Nice.(51:25) Excellent. (51:28) Good. (51:30) Excellent.(51:30) Seven. (51:32) Eight. (51:34) Yeah, baby.(51:36) Good. (51:37) Got 10 here. (51:39) What’s the clock at? (51:40) 1740.(51:41) Oh, boy. (51:45) Pushing it. (51:46) Clock’s fun.(51:47) Clock makes it more fun. (51:49) All right. (51:49) Whenever you’re ready.(51:51) Pull and catch. (51:52) Yeah. (51:52) Pushing that up.(51:53) Bring it back down. (51:54) That’s all it is. (51:55) Nice.(51:55) Three. (51:57) Four. (51:59) Five.(52:00) Six. (52:01) Do it for the Navy. (52:02) Seven.(52:03) Do it for America. (52:05) Nine. (52:06) And 10.(52:07) Yes. (52:09) That’s a great book. (52:10) Oh, I meant to tell you.(52:12) Great book I read called Catch Him Alive, Jack. (52:16) It’s about this dude. (52:17) His name’s Jack Abernathy.(52:19) He was a U.S. marshal in Oklahoma back in like the early 80s. (52:22) Early 1900s. (52:23) Knew Teddy Roosevelt.(52:25) And he would catch wolves with his bare hand. (52:28) He’d have gloves. (52:28) Catch wolves? (52:29) Wolves.(52:30) Like actual lobos. (52:31) He’d have a leather glove up to his elbow and he would chase them down on his horse. (52:37) Dogs would chase him and he would get next to the wolf, jam his arm down his throat, (52:41) catch him, tie him up.(52:43) That’s how the zoos and circuses back in the day got all their animals. (52:49) Got their wolves. (52:50) Wow.(52:51) We’re at 1852. (52:53) Oh boy. (52:54) I gotta finish out.(52:55) Gotta finish out. (52:56) Keep going. (52:56) No rest now.(52:58) Sprint. (52:58) Sprint mode. (52:59) One.(53:00) Nice. (53:01) Two. (53:02) Excellent.(53:03) Justin. (53:04) Three. (53:05) Let’s go.(53:06) Last one. (53:07) Four. (53:08) Yep.(53:09) Big time. (53:09) Big time. (53:11) Excellent.(53:12) Two. (53:12) Very good. (53:14) Three.(53:15) Four. (53:17) Five. (53:18) Last one.(53:19) Six. (53:20) Nice. (53:20) Great job.(53:20) You got 40 seconds. (53:22) Up on the bar. (53:22) Up on the bar.(53:25) Don’t wipe the chalk off. (53:26) Eight. (53:27) Work for me.(53:27) Work for me. (53:28) Good. (53:29) Two.(53:29) You got it. (53:30) Three. (53:32) Four.(53:32) Excellent. (53:33) Five. (53:35) Six.(53:35) Way to work. (53:36) Way to work. (53:36) Seven.(53:37) This is it. (53:38) Eight. (53:38) Good.(53:39) Dropping it down. (53:39) Here we go. (53:40) Gotcha.(53:41) Right here. (53:42) You got 20 seconds. (53:43) Whenever you’re ready.(53:44) Fifteen. (53:48) Twelve. (53:49) Eleven.(53:50) Ten. (53:51) Nine. (53:52) Eight.(53:53) Seven. (53:54) Six. (53:55) Five.(53:56) Four. (53:57) Three. (53:59) Two.(54:00) And one. (54:01) Woo! (54:03) Ding. (54:04) Ding.(54:06) Dude. (54:07) Great stuff. (54:08) Thanks for stopping by for some Southern Hospitality.(54:12) You ain’t got to go home, but you got to get a hell of a bath. (54:14) I’m out of here. (54:15) I got to roll out.