AM:
Warm Up
3×5min Heavy Bag (all around)
Stretch
Noonish:
5k Jog
Notes:
I knew the 5k was coming up and this was the first time doing this particular workout on the bag (which is more draining) so we’ll wade into that one. The run was a poor time but decent enough. There was no dying so that’s good.
45min of “Calvin ball”
Notes:
Think tackle football with no protection or common sense. I almost died.
Seeing Bill (I call him Bill, because we’re tight like that) was pretty cool. I’m not really sold on Thai-Bo as the solution for the worlds problems but it’s an interesting way to get off your fat ass for a little while and there’s value in that. The cooler part for me was the fact that the guy is a success story. Superstar martial artist, was in movies, created an entire fitness movement, and you can tell when you talk to him that he really believes in what he does. Helping people is important to him…that’s cool. I’m sure getting filthy rich doesn’t hurt but he seemed very genuine.
At the end of our little session we did the big semi-circle and had a talk where he gave some little words that seemed important to him. Please note that this is all pretty much paraphrase here so hopefully Bill won’t jump out of some bushes and kick me in the face:
“You are the ultimate controller of your world. Regarding health, if you’re not successful then you’re not really trying. Name anything in your life that you worked hard at day after day, all day, for years, and haven’t been successful at it. You can’t. If you are genuinely trying then you will succeed.
You have the power within yourself to be a loser. You have the power to allow yourself to fail at every goal that you ever set. It comes easy. Is it something you really want to work towards?
AM
Warm Up
Submission Grappling
Stretch
PM
Sandbag Circuit 3×8reps @ 45lbs or so
Upright Row
Bend Over Row
OH Press
Good Morning
Split Squat
Romanian Deadlift
Thruster
Notes:
I rocked out with my cock out this morning. Impressing my will. Evening, not so much. I’m not used to doing this stuff any more. I’ll build up into it a little 
Warm Up
1.5mi jog\run
30min or so of Thai Bo w\ Billy Blanks
Notes:
The run went surprisingly well. Being fresh and having a shorter run made all the difference. Billy Blanks was here this morning so I went and did Thai Bo w\ him. It was about 1000x easier than my shadow boxing routine but I mean the man came across the world to be with us. Got to respect that. I betcha if he had the desire he could have driven me into the ground 
AM
Warm Up
5×5rnds Shadow Boxing (All Round)
Stretching (OMG!)
Notes:
Lots of manual labor today. We had a very “wow” day where no one gave the workers any direction other than move things from one pile to another. Then we waited. Then we moved it to a different pile…then a third. Then we just moved everything back to where it was in the first place. I’m freaking whooped.
AM:
Warm Up
5×5min Rnds Heavy Bag (Thai)
PM:
30min Jog
Notes:
I took it easy with the punches and really focused on kicking hard this morning. It worked out pretty well, but I got seriously winded
With the PM I figured I need to have a couple days a week where I legitimately run (for my “running test”), so that made it a little less interesting than usual. In other news we might have a day without the kids. It’ll be the first day me and the Ms. have had a day alone in….four years. Crazy stuff right there.
AM
Warm Up
Submission Wrestling
Circuit x 5
Hang Snatch to OH Squat x 4 @ 111lbs
5 Pullup
5 woodchoppers
PM 5×5min rounds shadow boxing (all around)
am
Warm Up
7×3min rounds heavy bag (Boxing)
stretch
pm
5×5min Shadow Boxing (Thai)
Notes:
The strait boxing workouts are pretty brutal. The constant shoulder movement wears you down quick. It’s crazy but I actually look forward to the thai and mix workouts just because they spread out the pain a little bit to multiple body parts 
Here’s another recipe blatantly stolen from Roland (link in the “friends” section). The honeyed walnuts making an appearance for a neat little something, something to impress the hoity toities in us all.
Nectarines with Honey Marinated Nuts
Serves 4
4 nectarine
4 cardamom pods (optional secret ingredient)
4 tbsp honey
1/2 cup mixed nuts
First, get a jar of nuts and honey from Bulgaria.
If that’s not easily done, mix some nuts and honey together yourself. Stir to coat. Cover and leave at room temperature until ready to use.
Optionally, up to a day or two before, mix the nuts and honey in a small jar. This softens the nuts a bit, but it’s not critical. You can make a larger jar of nuts and honey and just keep it in the cupboard, too. You might make this recipe, or something else, another time.
Pit and slice the nectarines into bite sized pieces.
Grind the seeds from the cardamom pods and sprinkle over the nectarines. Cardamom is a secret ingredient here. A misunderstood little spice. They won’t know it’s not there, but if it is, they might wonder why it’s so good.
Add the honey to the nectarines and stir to coat. Allow the fruit and honey mixture to sit at room temperature until ready to serve.
Dish the fruit into small bowls, divide the nuts and arrange on top of the fruit. Drizzle with the fruit juice and honey mixture . Serve.
I know what you’re thinking… Boy, that would be good on ice cream! You are correct, but don’t go taking credit. I thought of it first.
