The Kan Jam Workout


Kan Jam is a game involving what looks like 2 plastic trash can liners with a mail slot in them and a Frisbee. You can score points when you hit the can or get the Frisbee inside the can. You can also get points if your partner slaps the Frisbee inside the can or into the side of the can.


Dinger- when your partner deflects the Frisbee off the can. Worth 1 point

Deuce- When you throw it and hit the can without your partner touching it. Worth 2 points

Slam Dunk-your partner slaps the Frisbee inside the can. Worth 3 points

Bucket- You make it in the can without your partner touching it. Worth 5 points


The ultimate goal is to get the Frisbee into the slot. If you do that, no matter what the score is, you win the game. Pretty tough to do.


It is a lot more fun than I am making it sound, I promise. But like everything else in my life, I look for ways to turn it into a workout.

So I have adjusted the scoring a little bit. Same scoring methods, but the stakes have changed. Whatever you score, the opposing team has to do the corresponding repetitions for each exercise.

Dinger- 10 reps

Deuce- 15 reps

Slam Dunk-20 reps

Bucket- 25 reps

If you make it in the slot, the opposing team has to do 100 burpees. Thus pretty much ending the game and possibly some friendships.


Here is a video of my son and I demoing a little bit of the game:  

Below are the exercises I chose, but feel free to make it your own!



-Swings (kettlebell or dumbbell)

-Shoulder presses

-Bent over rows


-Squat and press

-Walking lunges

Huntsville Adventure Race


The world is in need of a race where more selfies are involved. That's right, somebody had to say it. That is where the HABC Adventure Race comes in.


If you are tired of regular 5ks, if your gym workouts are feeling stale, or if you are just ready for a new adventure we have the race for you. The race is a 5Kish distance course with 8 tasks you must complete along the way. You will need to test your brain as well as your brawn.

Grab a partner, use strategy, map reading, puzzle solving, strength, and endurance to complete the course. All fitness levels are welcome to attend. The main two goals are to finish and have fun. Register here --->HABC Adventure Race

Enjoy this cinematic masterpiece to get even more fired up:

Pre-heat to 400 degrees workout (video)



I had a busy day not too long ago, so I was looking for somewhere to squeeze my workout in. I was getting dinner ready, so I figured I could workout while the oven was pre-heating.

Each exercise is 20 seconds long, no rest, and then you go right into the next one. The exercises are: 1. Goblet squats 2. Swings 3. Squat and press transfer 4. Rows 5. Plank taps

All you need is one weight, a mat, and an oven to pre-heat. Dog is optional.

I never knew it took so long to pre-heat an oven, that was a tougher workout than I was expecting. Give it a try some time!

4th of July Circuit Workout in Flag Shorts (video)

Double point at camera=elite

Double point at camera=elite

4th of July is a reminder of how awesome this country is. Baseball, hot dogs, apple pie, and Landmark Chevrolet.


Anyone else remember that commercial?


It is also a great time to get a quick workout in before all the craziness starts. I recommend a Boot Camp Baseball Workout.


Set up 4 stations like a baseball diamond. Each base represents an exercise. Each time you make it through all the exercises you score a run.


This video is one example of how you can set up the Boot Camp Baseball Workout.


First Base- Goblet Squats Second Base- Sledgehammers (you can use a baseball bat too) Third Base- Kettlebell swings Home- Burpees


10 reps at each base and then I "score" when I finish all the pushups. You can choose any 4 exercises and any number of repetitions you like. It has endless options to make it unique and different each time.


Bonus points if you can rock the flag shorts like I do during the workout. More bonus points if you can barely talk at the end like me.


Set a timer for 15 minutes, challenge Uncle Frank, and have fun. Enjoy your holiday!

Try these 3 core exercises at home (video)



In honor of our Glutes, Guts, and Guns Boot Camp that starts next week, I wanted to share 3 effective core exercises that you probably aren't doing right now. These can be done at home, or on the road but do require some minimal equipment. The 3 exercises are the Paloff press, resistance band torso twists, and suspension trainer hip drop.


Studies show that most people won't watch a video longer than 2 minutes. This video is 1:54, go watch it! That also means I could not fit in as much info as I like into the video. So here are a few further tips for these exercises.


1. Paloff press with resistance band

This what is known as an anti-rotation exercise. When you press out, you will really feel your love handles and butt muscles working hard. Start with the handles in the center of your chest, press out, hold for a couple of seconds, let it come back towards your chest, and repeat this sequence.


2. Torso twist with resistance band

Wrap the band around something that won't move, grab both handles with your hands, keep your arms straight, and rotate to your left. Make sure your arms are just holding on and not pulling the band, that is the core's job. Repeat on the other side. To make it more challenging, stand on one foot.

3. Suspension trainer hip drop

This requires a suspension trainer (TRX Jungle Gym, etc...) but could also be done with a rope if you were in a pinch. I am using a suspension trainer with a door attachment. The door attachment just rests on top of the door, you close the door (hopefully no one opens the door mid-exercise) and you can loop the suspension trainer through.


Then you will stand with one foot forward, one foot back, the lead foot will be the one closest to the door attachment. Place both handles over your head, elbows up high, lead with your ribs, drop your hip away from the attachment, and then stand back up. Repeat on both sides and then have really sore love handles the next day.

20 Seconds of Insane Courage


Have you ever seen the movie We Bought A Zoo? Really good movie, but it seems to cause some sort of allergic action with my eyes...


There is a part in the movie where this young boy is having problems figuring out a girl he is interested in. Good luck with that young man. I train nothing but women, I'm 37, been married for 11 years, and I'm still clueless.


I digress. His dad, played by Matt Damon, has some excellent advice that I think can help you too.


"Sometimes all you need is 20 seconds of insane courage. Just literally 20 seconds of just embarrassing bravery. And I promise you, something great will come of it."


Think back on some of the greatest things you have done in your life. Most of them are things that probably scared you to death to start them. That makes it so much sweeter when you get through it!


Maybe it was choosing a far away job or school. It could be you joined the military. Maybe you spoke up against some kind of injustice.


Whatever it was, it took a snap decision to do something and it allowed you to accomplish something you could be proud of. I want to challenge you to do that again.


Do something that is way out of your comfort zone.


Sign up for that 5k, 10k, or half marathon you don't think you can finish.


Lift that weight you don't think you can.


Sign up for a class that scares you.








Chances are you that you have it in you to do these things right now, you are just letting fear hold you back. Even if you are not ready now, fear is an excellent motivator to get you in the shape you need to be in.


I would love to help you accomplish this, let me know how I can help you.

Do you have a Workout Monkey buddy? (video)

  There is one thing you can do to help improve your results for 2015.

Find a Workout Monkey Buddy.

Details are in the video:

The exercise you love to hate (video)


You hear people talk about them all the time. They are feared and hated, but admired from afar. They are the Justin Bieber of exercises.

They are burpees.

It is a tough exercise, but many think of it as the ultimate exercise. Personally, I really enjoy watching others do them instead of me.

For any exercise, there should be a way to make it harder (progression) and a way to make it easier (regression). The burpee is no different just because it sounds like two bodily functions in one.

There are basically 4 steps to completing a burpee.

1. Squat down

2. Jump your feet back into the pushup position

3. Jump your feet back towards your hands into the squatting position

4. Jump up

In the video, I included 2 ways to make it harder and one way to make it easier/lower impact.

Burpee with a pushup

I made it harder by adding a pushup after I jumped into the pushup position. Because, you know, I was in the pushup position any way. Might as well.

Floppy burpee

The hardest way, was the floppy burpee. Where you skip the squat and "flop" straight into the pushup position. Great exercise for building up the proper strength to do The Worm.

Low impact burpee Start off by placing your hands on a raised, stationary object such as a park bench or a chair. Then all you will do, is jump or step backwards into the pushup position, jump or step towards the stationary object, and then jump up or come up into a calf raise.

I am getting you prepped now for a huge event in August. In August I am helping organize an attempt (and it will be a successful one) to get into the Guinness Book of World Records for most people doing burpees at the same time. Start training now.

The Most Important Piece of the Puzzle (video)


What is the most important piece of your weight loss and exercise plan? I've been preaching this in Huntsville, Alabama for years. This piece of the puzzle truly is the key to reaching all of your goals.

How to make your own almond butter (video)


  I love almond butter and I'm not ashamed to admit it! The only downfall for me is that it is so expensive.

What if I told you that you could make it yourself and save yourself fifty cents? Sorry to shock you like that with an outlandish claim.

You actually save a little more than that, but the best part for me is that I know exactly what is going into it. All you need is:

-1 cup of almonds

-1/4 cup of liquid coconut oil

-fancy blender

Here is the video in all of its glory. Sorry if you are a stickler for food sanitation, my 8 year old son makes a cameo appearance at the end.

Making your own almond butter

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