2019 – NoFear 12 – 30 Days of WOD-Plus | Mad Musings of Rupert Lawson

So I just jumpedthrough November, lot of gains and challenges faced and overcome. I am so glad to get to December. I feel so blessed right now.

At this point I am 970 Days without a workout break. I am getting better used to the modified eating system that I started over the last couple of months. I get up, coffee (I dropped it last month for a few weeks, but I really did not have much positive effects from it), workout out and then have my meal most times well after midday. Sometimes, I had a nice veggie protein shake that is not just delicious, but makes me feel good as well. I am also sticking to my daily meditation, short-journaling, and I run everyday for 30 minutes. I also purchase a weighted vest to help with the cardio when I don't feel up to jogging that much. I have to watch this on my knees and other joints though.

This remains true - Still giving much love to DareBee with my dailies and Daily Dare. I simply love it. I am feeling fit and strong

Beard is still here - yup!; wife is still not giving any love to it.

Chey awaiting her PSAT results on the 9th. She takes her SAT on the 7th. As I write this she is in a practice SAT session right now. She takes the real thing a week from today. She seems super confident. She is pretty smart (not saying that because she is my kid but, she is like somewhat fragile. I need to work on that over the coming year. Still keeping fingers cross for National Merit Scholar - it would open a lot of doors for her and take a bit of strain off of us in funding her education. Go get them Chey. Slay the Tiger!

(Kept from previous foreword) - Additionally, I have added a couple layers of complexity or demand to my workout. First, I am religiously sticking to DareBee and the Daily Dare; I am also, keeping the preliminaries. Second, I have added a consecutive component - so, starting with the end of IronBorn (9 April 2017), I have worked consecutively. I intend to push for 60 straight day, then see if I can get to 90. So far I am enjoying it and my body seems to be rising to the occasion. I caught the flu a few day before the end of the last phase (around May 2017) - I worked through it and was back up in only a couple of days. It appears pushing through and forcing my body to continue working, I was able to push the flu out of my way. I am also continuing my virtual push to OKC via Benton. I am really enjoying that but I will have to pick up the mileage here in the next phase as I am running out of time. Keep leaning forward.

JOURNEY AROUND OUR COUNTRY CONTINUES

Updated: 7.1.19

JOURNEY AROUND OUR COUNTRY CONTINUES

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DAY 22 (DEC 22) - Day 988 of 1000
- Distance: 185.42 + 10.59 = 196.01 (Around the World Run: 8473.55)
- Cardio (Mixed: Run/Steps): 10.59 @ 150.19 min (30 min.: 30-5-8; no incline)
- Summary: I am trying to see if I can beat last night and be finished by 0215 for bed. Just need to complete cardio/steps
- DareBee Exercise-1 : "Power Pull Up (Part of Girl Power Week) - Day 15 (Final)" - 14 Chin Ups; - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 22 of 24" - 4 Min Side Leg Raise Hold - Check!
- Daily Dare (343/863) 40 Single Leg Bridges - Felt a bit challenging this morning but it is all good - Check!
- Distance: Added 10.59 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 21 (DEC 21) - Day 987 of 1000
- Distance: 176.79 + 8.63 = 185.42 (Around the World Run: 8462.96)
- Cardio (Mixed: Run/Steps): 8.63 @ 122.39 min (30 min.: 30-5-8; no incline)
- Summary:The earliest I have ever completed my workout. Stayed up and did it last night. Went to bed around 0300. Need to do cardio.
- DareBee Exercise-1 : "Power Pull Up (Part of Girl Power Week) - Day 14" - 14 Knee Up Twists; - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 21" - 60 Second Single Leg Half Squat Hold - Check!
- Daily Dare (342/862) 30 Infinity Circle - Nice core workout. - Check!
- Distance: Added 8.63 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 19 (DEC 19) - Day 985 of 1000
- Distance: 158.13 + 10.61 = 168.74 (Around the World Run: 8446.28)
- Cardio (Mixed: Run/Steps): 10.61 @ 150.48 min (30 min.: 30-5-8; no incline)
- Summary: Pretty great day so far. It is just after midday and I just need to complete my steps/cardio
- DareBee Exercise-1 : "Power Pull Up (Part of Girl Power Week) - Day 12" - 12 x 3 set Knee Ups; - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 19" - 2 Min Leg Raise Hold- Check!
- DareBee Exercise-3 : "2019 Fit Christmas - Day 12" - 200 High Knee Challenge - Check!
- Daily Dare (340/860) 50 Squat Hold Side Bends - I am learning to love working the legs. - Check!
- Distance: Added 10.61 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 18 (DEC 18) - Day 984 of 1000
- Distance: 151.13 + 7.00 = 158.13 (Around the World Run: 8435.67)
- Cardio (Mixed: Run/Steps): 7.00 @ 99.28 min (30 min.: 30-5-8; no incline)
- Summary: Pretty weird workout day today. Took some Flexeril to alleviate the back. Slowed me down all day, but that's ok. Taking it slow
- DareBee Exercise-1 : "Power Pull Up (Part of Girl Power Week) - Day 11" - 12 Chin Ups; - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 18" - 60 Second One-Arm Plank - Check!
- DareBee Exercise-3 : "2019 Fit Christmas - Day 11" - Tendon Strength - Check!
- Daily Dare (339/859) 15 Diamond Push Ups - Another easy day. I love push up. - Check!
- Distance: Added 7.00 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 17 (DEC 17) - Day 983 of 1000
- Distance: 143.16 + 7.97 = 151.13 (Around the World Run: 8428.67)
- Cardio (Mixed: Run/Steps): 7.97 @ 113.03 min (30 min.: 30-5-8; no incline)
- Summary: Great workout day today. Got up and got it done.
- DareBee Exercise-1 : "Power Pull Up (Part of Girl Power Week) - Day 10" - 12 x 3 set Knee Ups; - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 18" - 60 Second Knee Balance Hold - Check!
- DareBee Exercise-3 : "2019 Fit Christmas - Day 10" - Ab & Core - Check!
- Daily Dare (338/858) 60 Second Plank Punches - Easy day. Nice core workout though. - Check!
- Distance: Added 7.97 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 16 (DEC 16) - Day 982 of 1000
- Distance: 135.46 + 7.70 = 143.16 (Around the World Run: 8420.70)
- Cardio (Mixed: Run/Steps): 7.70 @ 109.20 min (30 min.: 30-5-8; 5deg incline)
- Summary: Another great workout. It is 1215 and I just need to get my step/cardio in for the day.
- DareBee Exercise-1 : "Power Pull Up (Part of Girl Power Week) - Day 9" - 12 Chin Ups; - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 17" - 2 min Side Split - Check!
- DareBee Exercise-3 : "2019 Fit Christmas - Day 9" - Climbers Challenge - Check!
- Daily Dare (337/857) 15 Jump Squats - These are always tough but they hurt so good when you get to the end. - Check!
- Distance: Added 7.70 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 15 (DEC 15) - Day 981 of 1000
- Distance: 122.50 + 12.96 = 135.46 (Around the World Run: 8413.00)
- Cardio (Mixed: Run/Steps): 12.96 @ 183.80 min (30 min.: 30-5-8; 5deg incline)
- Summary: Spread out throughout the day, I got finished with my run pretty late. It was an awesome workout day though.
- DareBee Exercise-1 : "Power Pull Up (Part of Girl Power Week) - Day 8" - 10 Chin Ups; - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 16" - 60 Second O-Pose. Nice Core work - Check!
- DareBee Exercise-3 : "2019 Fit Christmas - Day 8" - Cardio - Jumping Jacks - Check!
- Daily Dare (336/856) 10 Circle Push Ups - Not as bad as I thought they would be on the shoulder. Hmmm...felt pretty strong. - Check!
- Distance: Added 12.96 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 14 (DEC 14) - Day 980 of 1000
- Distance: 114.62 + 7.88 = 122.50 (Around the World Run: 8400.04)
- Cardio (Mixed: Run/Steps): 7.88 @ 111.76 min (30 min.: 30-5-8; 5deg incline)
- Summary: It is just after 1300. I am finished but I was pushed quite a bit to the edge. It was quite the challenge.
- DareBee Exercise-1 : "Girl Power Week - Virago Workout - Day 7 (Final)" - Wow! This workout is no joke. It push me quite a bit.  - Check!
- DareBee Exercise-2 : "Power Pull Up (Part of Girl Power Week) - Day 7" - 10 Chin Ups;  - Check!
- DareBee Exercise-3 : "2019 Advent Challenge - Day 15" - 30 Sec Alt Leg Raise/Arm Hold - Check!
- DareBee Exercise-4 : "2019 Fit Christmas - Day 7" - Endurance - Check!
- Daily Dare (335/855) 20 Superman Stretches - Awesome back and core exercise to wake up to  - Check!
- Distance: Added 7.88 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 13 (DEC 13) - Day 979 of 1000
- Distance: 106.59 + 8.03 =114.62 (Around the World Run: 8392.16)
- Cardio (Mixed: Run/Steps): 8.03 @ 113.88 min (30 min.: 30-5-8; no incline)
- Summary: Awesome but long workout today. The main workout was freaking challenging indeed. This girl's week is no joke
- DareBee Exercise-1 : "Girl Power Week - Onna Bugeisha Workout - Day 6" - Here we go again with another challenging workout.  - Check!
- DareBee Exercise-2 : "Power Pull Up (Part of Girl Power Week) - Day 6" - 10 Knee Up Twists;  - Check!
- DareBee Exercise-3 : "2019 Advent Challenge - Day 14" - 60 Reverse Plank Hold - Check!
- DareBee Exercise-4 : "2019 Fit Christmas - Day 6" - 100 Calf Raises - Check!
- Daily Dare (334/854) 50 Knee to Elbow Crunches  - Great way to wake up the abs. Awesome  - Check!
- Distance: Added 8.03 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 12 (DEC 12) - Day 978 of 1000
- Distance: 99.25 + 7.34 = 106.59 (Around the World Run: 8384.13)
- Cardio (Mixed: Run/Steps): 7.34 @ 104.10 min (30 min.: 30-5-8; 5 deg incline)
- Summary: Running a bit behind my timeline here, it is now 1027 and I still need to get my run in and then start on the way.
- DareBee Exercise-1 : "Girl Power Week - Touch Cookie Workout - Day 5" - It might be the volume, but this was friggin' challenging.  - Check!
- DareBee Exercise-2 : "Power Pull Up (Part of Girl Power Week) - Day 5" - 10 Chin Up;  - Check!
- DareBee Exercise-3 : "2019 Advent Challenge - Day 13" - 60 Sec Side Elbow Plank Hold - Check!
- DareBee Exercise-4 : "2019 Fit Christmas - Day 5" - Abs & Core - Check!
- DareBee Exercise-5 : "30 Days of Running Challenge - Day 30" - COMPLETED!
- Daily Dare (333/853) 50 Side Bridges - Now that is a way to wake up your core. Love it!  - Check!
- Distance: Added 7.34 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 11 (DEC 11) - Day 978 of 1000
- Distance: 91.85 + 7.40 = 99.25 (Around the World Run: 8376.79)
- Cardio (Mixed: Run/Steps): 7.40 @ 104.95 min (30 min.: 30-5-8; no incline)
- Summary: So far a pretty good workout day. Feeling a bit sluggish, but then again I took 10mg of melatonin last night.
- DareBee Exercise-1 : "Girl Power Week - Grit and Grace Workout - Day 4" - This was a challenging workout.  - Check!
- DareBee Exercise-2 : "Power Pull Up (Part of Girl Power Week) - Day 4" - 8 x 3 set Knee Ups;  - Check!
- DareBee Exercise-3 : "2019 Advent Challenge - Day 12" - 2 min Balance Hold - Check!
- DareBee Exercise-4 : "2019 Fit Christmas - Day 4" - Tendon Strength - Check!
- DareBee Exercise-5 : "30 Days of Running Challenge - Day 29" - Check!
- Daily Dare (332/852) 400 Back fists - Came out a bit late, but great arm workout.- Check!
- Distance: Added 7.40 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 10 (DEC 10) - Day 977 of 1000
- Distance:  84.65  + 7.20 = 91.85 (Around the World Run: 8369.39)
- Cardio (Mixed: Run/Steps): 7.20 @ 102.11 min (30 min.: 30-5-8; no incline)
- Summary: It is 1251, I only need to get my cardio/step in for the day. I am gonna do my outside stuff and then run.
- DareBee Exercise-1 : "Girl Power Week - The Tarth Maid Workout - Day 3" - This was a relatively easy workout, supplement well too.  - Check!
- DareBee Exercise-2 : "Power Pull Up (Part of Girl Power Week) - Day 3" - 8 Chin Up;  - Check!
- DareBee Exercise-3 : "2019 Advent Challenge - Day 11" - 60 Elbow Plank Hold - Check!
- DareBee Exercise-4 : "2019 Fit Christmas - Day 3" - Challenge - Check!
- DareBee Exercise-5 : "30 Days of Running Challenge - Day 28" - Ck!
- Daily Dare (331/851) 60 Standing Shoulder Taps - Pretty good wake up for the shoulder - Check!
- Distance: Added 7.20 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 9 (DEC 9) - Day 976 of 1000
- Distance: 75.76 + 8.89 = 84.65 (Around the World Run: 8362.19)
- Cardio (Mixed: Run/Steps): 8.89 @ 126.08 min (30 min.: 30-5-8; no incline)
- Summary: Ok workout day. I need to get a more efficient system on hand to ensure that I am getting through my daily routine.
- DareBee Exercise-1 : "Girl Power Week - Genesis Workout - Day 2" - This was a challenging workout. - Check!
- DareBee Exercise-2 : "Power Pull Up (Part of Girl Power Week) - Day 2" - 8 x 3 set Knee Ups - Check!
- DareBee Exercise-3 : "2019 Advent Challenge - Day 9" - 60 Second Calf Raise Hold - Check!
- DareBee Exercise-4 : "2019 Fit Christmas - Day 2" - Strength - Check!
- DareBee Exercise-5 : "30 Days of Running Challenge - Day 27" - Check!
- Daily Dare (330/850): 20 Up & Down Planks - Awesome no issues with the right shoulder at all. - Check!
- Distance: Added 8.89 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 8 (DEC 8) - Day 975 of 1000
- Distance: 63.58+ 12.18 = 75.76 (Around the World Run: 8353.30)
- Cardio (Mixed: Run/Steps): 12.18. @ 172.74 min (30 min.: 30-5-8; 15 min 1-5 deg incline climb @ L4 and 15 min run @ L6)
- Summary: A pretty weird day. Got started at 0445. Ended my climb and run at around 7pm. It was overall pretty good though.
- DareBee Exercise-1 : "Girl Power Week - Paragon Workout - Day 1" - This was a challenging workout. I have my work cut out for me - Check!
- DareBee Exercise-2 : "Power Pull Up (Part of Girl Power Week) - Day 1" - 8 Chin Up; damn I almost could not do 3; upper back issues - Check!
- DareBee Exercise-3 : "2019 Advent Challenge - Day 8" - 30 Second Boat Pose Hold - Check!
- DareBee Exercise-4 : "2019 Fit Christmas - Day 1" - Cardio - Check!
- DareBee Exercise-5 : "30 Days of Running Challenge - Day 26" - Check!
- Daily Dare (329/849) 20 Up & Down Planks - Awesome no issues with the right shoulder at all. - Check!
- Distance: Added 12.18 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 7 (DEC 7) - Day 974 of 1000
- Distance: 26.66+ 8.00 = 63.56 (Around the World Run: 8341.12)
- Cardio (Mixed: Run/Steps): 8.00 @ 113.46 min (30 min.: 30-6-7; no incline)
- Summary: Pretty nice workout today. Got to it late but that's ok, I just got on in and got it done. Just need to get the cardio/steps done.
- DareBee Exercise-1 : "WOD - Grit and Grace Workout" - Oh boy the Pacer Steps kicked ass. I loved it tho - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 7" - 60 Second Side Plank Hold -  Check!
- DareBee Exercise-3 : "30 Days of Running Challenge - Day 25" -  Check!
- Daily Dare (328/848) 2 Minute Overhead Clench/Unclench - I love this exercise. My arms feel like logs at the end  - Check!
- Distance: Added 8.00 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 6 (DEC 6) - Day 973 of 1000
- Distance: 46.68+ 8.90 = 55.56 (Around the World Run: 8333.12)
- Cardio (Mixed: Run/Steps): 8.90 @ 126.22 min (30 min.: 30-5-8; no incline)
- Summary: All around nice day workout today. Felt pretty good. No ill-effects.
- DareBee Exercise-1 : "WOD - Neck & Shoulder Workout" - Really nice to get this today since I am having shoulder-neck issues. - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 6" - 5 Min Raised Arm Hold -  Check!
- DareBee Exercise-3 : "30 Days of Running Challenge - Day 24" -  Check!
- Daily Dare (327/847) 20 Push up + Jab Cross - Oh yes, up and down got the pumper pumping. It was sweet  - Check!
- Distance: Added 8.90 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 5 (DEC 5) - Day 972 of 1000
- Distance: 26.66+ 9.82 = 46.68 (Around the World Run: 8324.22)
- Cardio (Mixed: Run/Steps): 9,82 @ 139.27 min (30 min.: 30-5-8; no incline)
- Summary: Great workout day. Got up and got it on. It is now 0926 and I just need to finish my reads and get my cardio/steps in.
- DareBee Exercise-1 : "WOD - The Shield Workout" - This was actually pretty good. A bit of a challenge to my right shoulder - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 5" - 60 Second Bridge Hold -  Check!
- DareBee Exercise-3 : "30 Days of Running Challenge - Day 23" -  Check!
- Daily Dare (326/846) 40 Knee in and Twists - No probs. Hit them quick; good help to the baseline  - Check!
- Distance: Added 9.82 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 4 (DEC 4) - Day 971 of 1000
- Distance: 26.66+ 10.20 = 36.86 (Around the World Run: 8314.40)
- Cardio (Mixed: Run/Steps): 10.20 @ 000.00 min (30 min.: 30-4.5-5.5; 5deg. incline)
- Summary: It is now 1153, so far the day is going quite well. Just need to get in mileage and steps.
- DareBee Exercise-1 : "WOD - Rectifier Workout" - Pretty good workout. Lots of support for baseline - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 4" - 30 Second Superman Hold - Check!
- DareBee Exercise-3 : "30 Days of Running Challenge - Day 22" - Check!
- Daily Dare (325/845) 20 Stacked Push Ups - Too easy. I love push ups. Big Chest. - Check!
- Distance: Added 10.20 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 3 (DEC 3) - Day 970 of 1000
- Distance: 18.62+ 8.04 =26.66 (Around the World Run: 8304.20)
- Cardio (Mixed: Run/Steps): 8.04 @ 114.03 min (30 min.: 30-5-8; no incline)
- Summary: Not so bad workout day. I feel a bit achy but I got through all movement. Just have to do mileage/steps.
- DareBee Exercise-1 : "WOD - Posture Perfect Workout" - This was bit surprising the level of challenge. Loved it tho. - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 3" - 60 Second Raised Leg Hold - Check!
- DareBee Exercise-3 : "30 Days of Running Challenge - Day 21" - Check!
- Daily Dare (324/844) 50 Slow Climbers- Nice way to start of the day. Not too intense and not too easy - Check!
- Distance: Added 8.04 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 2 (DEC 2) - Day 969 of 1000
- Distance: 8.48+ 10.14 = 18.62 (Around the World Run: 8296.16)
- Cardio (Mixed: Run/Steps): 10.14 @ 143.81 min (30 min.: 30-5-5.5; 5degree incline); going easy to repair nerve irritation.
- Summary: Pretty much knocked out the major part of my workout for the day. I just need to get the mileage/cardio in.
- DareBee Exercise-1 : "WOD - Titan Workout" - Not too complicated. Nice work on the leg and core - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 2" - 60 Second Raised Leg Plank - Check!
- DareBee Exercise-3 : "30 Days of Running Challenge - Day 20" - Check!
- Daily Dare (323/843) 20 Hop Heel Clicks - Too easy - Check!
- Distance: Added 10.14 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!

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DAY 1 (DEC 1) - Day 968 of 1000
- Distance: 00.00 + 8.48 = 8.48 (Around the World Run: 8286.02)
- Cardio (Mixed: Run/Steps): 8.48 @ 120.27 min (30 min.: 30-5-8; no incline)
- Summary: Good workout day. Got up and got it done without issues. Great start to the new month.
- DareBee Exercise-1 : "WOD - Sweat Generator Workout" - Pretty easy workout - no issues at all. - Check!
- DareBee Exercise-2 : "2019 Advent Challenge - Day 1" - 2 Min Squat Hold - Check!
- DareBee Exercise-3 : "30 Days of Running Challenge - Day 19" - Check!
- Daily Dare (322/842) 50 Squat - Another excellent help with my dailies; I just love them - Check!
- Distance: Added 8.48 mi to my total on my way around the World. Rest: I will get 6.75 hours of sleep each night! Ciao!