300 Workout

Remember the movie 300? You know, the one you started feeling uncomfortable watching with your wife because all the guys in it were next to naked and they looked in better shape than you? Much, much better shape?

Well, here’s how they did it.

A personal trainer came up with a series of exercises – 300 reps all in one. The idea is to keep going through all of them, timed until you finish. DevilDog and I have a personal best of 31:40. The trainer reported that one actor had a best of under 25 minutes. That’s amazing.

If you want to torch fat and shred muscle, this one’s for you. Not recommended for beginners!

Why Swim 5.5 Miles in Open Water?

In short, I’ve had a cast on a foot every spring for the last 3 springs from playing football. Don’t let anyone tell you flag football is non-contact.

Aside from the foot problems, I needed something new to try for a workout. As it turns out, I went for something old. I used to swim a lot. Swimming long distance offered me a new way to keep in shape and have fun.

Of course, me being me, I couldn’t:

A) do something without a Big, Audacious Goal
B) do something that didn’t challenge my friends as well.

About the same time my Dad told me that his childhood friend (and former college quarterback) returned to NY to swim this same race for his 60th birthday in 2007. While his friend had won the entire race several times in his youth, I figured that if a 60 year old man could do it, I should be able to as well. I also realized that at that time, I probably could not do it. Plus, once I found out you needed a kayak team, I set out finding a training team.

So there you have it. Quadruple baits of need, novelty, camaraderie, and ego.

How Much Protein in a Diet, Really?

A friend of mine who competes in 24hour long endurance races recently asked me about how much protein he really needed in his diet. This was an interesting question from an interesting man; for example he now does adventure races over the weekends when away from his cubicle job because he learned all the necessary skills being a Navy S.E.A.L.!

I’ve been reading about protein intake…and while opinions vary, it appears that most formulas point to me consuming about 160 grams of protein per day given my size and body mass? Does that sound right to you? Most of the calculations are from bodybuilding type sites…do the formulas translate for trying to build “endurance” muscle as well as pure muscle mass?


Short answer: Yes, it sounds right to me.

Long answer:

Bodybuilding would require at least 1g of protein per lb of lean body mass and up to 2g.

Ex. 200lbs @ 10% body fat = 180 lbs of lean mass = 180 – 360g / day over 6 meals that day.

He was correct that this metric is for bodybuilders looking for as much mass as possible.

On the endurance side I think it matters how much destruction you are doing and how in / out of shape you are. Remember, your body can only rebuild and recover with the building blocks you provide to it.

The first question you should ask is can you stomach that much protein. I for one can and like to even in endurance training. I am a carnivore at heart! If the amount is not an issue, go with it. If you feel that is too much, don’t do it. You’ll never stick with a diet you disagree with.

I would (and have been) focusing on macro nutrients in veggies and fruit as well as essential oils / fatty acids in cold water fish to help me repair. Another focus has been on getting enough water.

F-Club Office Survival Kit

It’s a jungle out there. Late days, missed meals, vending machines, donut breakfasts and pizza lunches. These are a few of the booby traps your coworkers set for you that can derail your fitness plans. Fear not. Pack these items in your cube and you’ll be shielded no matter what cubicledom has in store for you.

Workout Clothes

Pilots have a phrase ‘Dress to Egress’ that means when it’s time to eject, make sure you have everything you need for the ground. A Cubicle Warrior needs to think the same way. Keep a bag of workout clothes, towels, hygiene kit stored and ready to go at all times. Whether in your car or at your desk, it doesn’t matter. Just don’t forget your socks and shoes! You’ll look really funny lifting at the gym in dress shoes!

Emergency Food

Powdered shakes work very well here but I stock tuna (in easy zip pouches rather than cans), nuts, and beef jerky for lean times. I keep crystal lite and other sugar -free powders that mix with water, too. Cans of Coke Zero, sugar free coffee creamer, tea bags are also mainstays.


You can’t have shakes without containers (I stock 5 at a time). It’s really hard to eat food without utensils so I keep plastic sets in my drawers.


My drawer looks like a GNC shop. In addition to the aforementioned shakes, I have pills (Ultra 40, Mass Aminos, Lean Out) and anything else I am taking that time in ready supply. The idea is never to have a reason to deviate from my diet checklist.

So, that’s what I do. It’s been a lifesaver more times than one helping me get through retirement cakes, late nights, and early mornings. What did I leave out? What do you pack in your cube?

Biking to Work

During the fuel crunch last year, ScopeCreep and I were debating ways to make the commute in a different way than our gas guzzling Ford Explorer and Pickup trucks. We hit on bicycling. What would one need to pack to do this?

Why Bike to Work?

  1. Get in Shape
  2. Save $
  3. Help the Environment

Issues faced

  1. Very sweaty way to arrive at work.
  2. Reduced carrying capacity
  3. Live far away
  4. Bad neighborhoods
  5. Prepare for flats, breakdowns, falls.


  • Get in better shape
  • Shower at office
  • Drop our needs. Why carry so much anyway?
  • Pack safety and repair equipment
  • Bike Equipment Needed

    • Tire repair kit
    • Helmet
    • Bike light
    • Lock
    • Water bottle

    Backpack Contents

    -Office Clothes
    -2nd pair of biking clothes? (assuming 1st pair is too rank to put back on)
    -Packed lunch
    -Hygiene kit: Towel, soap, deodorant, flip flops, etc

    Have you every biked to work? How did it work out? What did we leave off?