I didn’t get to see them.
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Thanks Shane. That is a nice looking kite man. 
Nah, we didn’t bring one. They had a sign posted that said “No amateur kite flying.” So I guess that was a good thing we didn’t bring one. 
Sadly I’ve been mostly anti-kites since we had kids. 
If they get their hands on it (which is the point of getting a kite) there is 100% chance that thing will be in the garbage at the end of the day. 
I can think of lots of other things that I’d rather waste money on. It was a fun time though. We don’t get all the way down to Fort Fisher very often. That is where the NC Aquarium is too, which is really fun to visit.
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Are we friends on IG? If not, I’m trentmasonnc on there. 
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@thetrendfreerd Can’t wait to see your page!!
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Follow request sent! 
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Yesterday’s Cals: 3,000/+200
Metcon
4 Rounds for Time:
8 DB Power Cleans, 2x40 lb
8 DB Push Press, 2x40 lb
8 Pull-ups
8 Burpees
25 Calorie Bike
20:11, 267 Calories, 154 BPM
Push
Bench
10x135
10x155
12x165 (Max Reps)
10x175 (Max Reps)
SS
Leg Raises
4x12
HS IL Shoulder Press
10x55 PS
10x65
10x70 (Max Reps)
9x75 (Max Reps)
SS
EZ Bar Front Raises
3(10x40)
Incline DB Bench (Max Reps)
12x60’s
10x65’s
9x70’s
SS
Shrugs
12x140
10x185
8x205
Free Motion Cable Rope Tricep Extension (Max Reps)
12x43
11x47
8x50
SS
LF Side Lat Raise
12x50
8x70 (Max Reps)
9x60 (Max Reps)
60:00, 453 Calories, 113 BPM
Comments: Slept pretty bad last night but got up anyway and went out to the cold garage and got after it. Started with a metcon and then went to the gym and did Push. As soon as I got in the gym I regretted wearing sweat pants. Ha ha… Got a pretty decent session in. Sticking with the higher reps for this week.
We got some snow flurries last night around midnight. So Sunday it was 80 degrees and we were on the beach. Then it snowed 24 hours later. Welcome to NC…
If you are on IG please follow my new conditioning page. @TM_CONDITIONING I’m having fun putting metcons together and learning how to (hopefully) post them in a professional way. My “mission” is to post smart workouts that require minimal equipment, have a low risk of injury and are challenging. (Should probably ask ChatGPT how to say in less words… 
)
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Your mission statement in less words could just be, “My mission is to kill you all with burpees”.
Nice push day Trent!
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Ha ha ha! Thanks Shane. Maybe it’s, “low risk of injury/high risk of death.”
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You have a new stalker. lol
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Yesterday’s Cals: 2,800/-200
Pull
Metcon
For Time:
10 Pull-ups
20 Devil’s Press, 2x40 lb
30 Sit-ups (Feet Unanchored)
40 Goblet Squats, 30 lb
50 Calorie Bike
40 Goblet Squats, 30 lb
30 Sit-ups (Feet Unanchored)
20 Devil’s Press, 2x40 lb
10 Pull-ups
19:30, 252 Calories, 153 BPM
Pull-ups
10
10
16 (Max Reps
18 (Max Reps)
SS
Rear DB Lat Raise
3(10x30’s)
SS
Air Squats
3x15
15:00, 162 Calories, 127 BPM
Gym
HS IL Row
10x90 PS
10x105
11x115 (Max Reps)
10x125 (Max Reps)
EZ Curls (Standing)
10x40
10x50
12x60 (Max Reps)
8x70 (Max Reps)
SS
Nautilus Glute Thrust
3(10x140)
Cable Handle Curls (Max Reps)
14x20 Per Arm
10x25
8x30
SS
Cable Handle Straight-Arm Pulldowns
12x20 Per Arm
10x25
8x30
37:00, 248 Calories, 105 BPM
Comments: Good session. Was fine in shorts and a t-shirt in the 40-degree garage during that metcon. That’s for sure. Then did some pull-ups and accessory and went to the gym for rows, curls, accessory. Done.
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That was a heck of a lot of pull ups Trent. 
Home gym session was impressive. Gym session was icing on the cake. Strong Rows and EZ curls. Especially after all those pull ups.
Did you guys get to see the Aurora Borealis up there? I woke up and the pics were all over my Facebook from locals around here. Supposed to be happening again tonight.
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Thanks Shane. 
We have two really bright street lights in front of our house. I walked outside and started walking down the road (to get away from the lights) and was like “F#ck this, it’s cold as h#ll out here!” and turned around and went home. Maybe I’ll be more motivated tonight. Lately, I’ve been ending the evenings by sitting next to the fire with my slippers on and playing guitar. It’s pretty hard to get me up from that and out into that cold. 
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Take your guitar with you tonight. It might be good for a little inspiration.
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Yesterday’s Cals: 3,100/-
Peloton
60-Minute Power Zone Endurance Ride – Denis Morton
Total Output: 799 kj
Calories: 953 kcal
Avg Cadence: 79 rpm
Avg Speed: 22.2 mph
Distance: 22.18 miles
Avg Output: 222 watts
Avg Resistance: 54%
Avg HR: 157 BPM
Leaderboard: 1,501/23,015
5 Minute Cool Down Ride
Comments: My legs were pretty smoked due to the massive uptick in metcons over the last week or two. The first half of that ride was probably around a 21 mph pace. I finally loosened up and rode about a zone ahead for the last half of the ride, probably averaging around 23 mph. Finished just north of 22 mph but man it took some work to get there. Planning to do a big metcon tomorrow morning. Done.
Shane, I saw that you were on a ride this morning too while I was on the bike. Cheers brother. 
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Hell yeah man. Incredible pace on these rides. Really impressive your avg heart rate too. That is fast pace for that heart rate. I think you missed your calling!
Yep, cheers man. Great to see you crushing it!
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Thanks Shane! My HR on the second half of that ride was definitely higher than the first. LOL Cheers!
Yesterday’s Cals: 3,400/-200
Garage
Metcon
“Deck of Cards”
Shuffle a deck of cards. Aces are 11. Face cards are 10. Flip each card over and perform the movement and specified number of reps.
Hearts – Push-ups
Diamonds – Pull-ups
Spades – Sit-ups
Clubs – Squats
Jokers – 1 Mile Run/5K Bike
I did this twice. (Double) Deck of Cards, if you will… Here are my stats:
1:18:31, 916 Calories, 140 BPM.
Split 38:02
Comments: This was one of the most fun metcons I’ve done in a long time. I found this on an old document that I had saved on my laptop. It was a long list of early Crossfit workouts that were all bodyweight or minimal equipment. I subbed a 5K bike for the mile runs so that took a little longer than the “equal equivalent” of 2.5 miles. I enjoyed it so much that I did it twice. All together, that was 190 reps of (each): push-ups, pull-ups, sit-ups, squats and 12.4 miles on the bike. Done.
Here is the IG link:
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That looks nutty man. Over an hour of metcon. 
I do like how you skipped burpees.
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Honestly, pull-ups were the hard part of this one. My buddy talked about subbing in burpees for pull-ups because he isn’t very good at pull-ups. I told him you will regret not choosing pull-ups. 
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Yeah pull ups would suck too. I would have to sub something in.
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