One way to stop a runaway horse is to bet on him.
–Jeffrey Bernard

Hey, I thought that only worked for me.


So this is what I woke up to today:


I’d already dragged the big stuff off to the curb when I took this picture.  Then I said the hell with it, I’m going to go run and I’ll get the rest when I get back.  It took five damn hours to finally get everything racked up in the front and back of the place.  Thanks for nothin’, Hanna.

I wasn’t the only one laboring today, though.  These two guys had post-game day field duty.  Actually, Dowdy-Ficklen was alive with cleanup activity.  You wouldn’t believe the monumental mess left behind after a game.  It’s really a testament to these folks that the stadium ever returns to an acceptable level of cleanliness following a game with any crowd at all, much less a sell-out crowd. 


How about them ECU Pirates, by the way?  Nice win over WVU.  Skip Holtz seems to have the boys clicking on all cylinders this year.  It’s nice to see.

Anyway, on to the workout:

Sprints up the outside ramps, 2 ramps per sprint.  I think I did about 8 of these.  Each sprint was an all-out effort.  Each ramp is approximately 15 yards.  Not sure what the grade is; maybe 5% or so?

Then, on the upper deck steps —

3-step hops, feet together (I think it’s 12 “hops” — or 36 steps, bottom to top).  Think standing broad jump here.  I did these with no “reset” between hops, so it was bam, bam, bam, etc., which really emphasizes the explosive aspect of the exercise.

~ superset with ~

Ballistic, elevated feet, pushups.  About 7 each round.  Once I reached the top of the steps via hopping, I positioned myself with my feet on the last bleacher row and my hands on the row just below that.  The aluminum bleachers provide just the right amount of flex to prevent jarring your teeth loose at each “stuck” landing.  I exploded from the bottom of each rep to get as much “air” as possible.  I landed in the down position, with my chest just an inch or so from the bleacher.  My goal here was twofold (1) minimize the amount of time my hands were on the bleacher and (2) maximize “air” time.

6 rounds of these.  Compare and contrast this sprint workout with the one I did yesterday.  Both sprint workouts — and yet, two totally different forms/modes of sprinting. 

I ended with a nice complement from one of the cleanup brigade, who said, with a smile, that I was &*(%ing nuts.  Then I told him what I had waiting for me when I got home.  He replied that, before he was only joking, now he was serious.  “You are truly $#%&ing nuts”, he said.

And I’m quite sure that’s a statement that I’ll never be able to deny.  Nor do I want to ever be able to deny it.


In Health,


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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


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