What better way than to get over being on holiday and taking a few weeks off sick than to get back into it with a 3 hour WOD courtesy of Spartan Australia in partnership of The Unite Project, a charity that raises funds to help homeless youths get back on track. 

It was another early start, setting off at 5am to do some errands and pick up Dave (he was working until 5.30am) and then driving to Geelong.  Having never actually stopped in Geelong before and only driven through it, the foreshore where Spartan WOD was taking place was just stunning, which was also enhanced with the dolphins playing in the bay (very distracting whilst you are trying to do a workout).  Will have to think about coming back for a tourist visit :)

What better place to start than the sandbags, there was a little trick at the start when they suggested that we choose a sandbag between two, automatically you think that we would be sharing this sandbag throughout this station, so naturally you go for a weight that you are comfortable with, nothing too crazy.  Then we had to get into a group and pass the bags around, one person using an overhand grip the other person using an underhand grip, by passing around the group, we of course then lost the original sandbag that we had chosen.

After this we then had to choose another person to partner with, I think I had the tallest and strongest person possible. She was definitely a lot fitter especially as half the time my legs didnt want to work.  We started of with some sandbags drills, including sprints runs, swapping sandbags at each end, we then did a variety of different drills which ranged from:

• Walking lunges (with sandbags)
  
• Sprint drills
  
• Overhead throws
  
• Sandbag burpee with push press
  

The boxing station was probably not my best efforts, but I still gave it a good go with a little distraction from the dolphins.  A combination of boxing drills were included with some body weight exercises included between sets. 

Lesson 2:
Do a burpee: You can get stronger and more efficient by doing a burpee the correct way and not just flopping.  Staying in control of all of the movements involved.  Tucking in and exploding upwards, being in control during the pushup and when kicking out with your legs, thinking about the plank position.  Also practice as much as you can, and there is no shame if you need to go onto your knees.

Lesson 3:
Smile - smiling can make such a big difference to your whole mind and body set, so doing a race with a smile will help.   This is the great thing, when you love actually competing in obstacle races, that the majority of the time, you can't actually help but smile, especially when you complete something you couldn't do before.

Lesson 4:
Dead ball carry, apart from the weight and the overall shape of the dead ball carry its probably not the easiest to pick up and get on your shoulder.  Starting in a squat position over the ball, put your hands underneath the ball, with straight arms and bracing your core - you lift.  From here you should be able to use momentum to get it on your shoulder.  Sadly the session was just finishing, so we could not practice, however I still got a lot out of the information. 

This station just gave me so much, it also reminded me that even the greats had to start somewhere and over time build a more efficient way of doing things.  Everyone has to start somewhere, and to remember that where they are today took a lot of courage, determination and discipline.

For me, this session would probably one of the hardest especially when your legs were feeling like lead weights anyway.  ZUU incorporates primal movements into your workout, so in this session we were doing a lot of frog squats, gorilla and bear crawls and many other types of exercises that I have no idea the name of.  #ZUU training is really full on, working all facets of your body, so there was no surprise that you soon started to hurt during this session.  The good thing was that at least we had music to try and drown out the pain of the exercises.

Having been trained by Kate Barsby #noexcusesbootcamp before during a Gut Check training session, I knew that she wouldn't be making this easy for us, plus we had already been  training for 2 hours so fatigue was setting in.  Paired up in twos, one person was on the rope whilst the other person did somebody weight.  

There were 4 sets of each (20 secs on 10 secs off)  exercises which included:
Double handed waves - burpee with star jumps
Alternate arms - push ups
Inner arm circles - burpees
Figure of 8 - holding the rope with both hands, using the ropes to create a figure of 8 - commando roll burpee
 
After each set, we then had to run around the section back to the start again.  At the end, Kate also through in the run up and down the hill, once back, holding the plank until everyone in the group was back.

Ropes are always a hard workout, regardless if you are doing it for 5 minutes of 50 minutes, it takes a lot of energy very quickly, your body and arms fatigue. 

Knowing full well that this station was located right next to a hill, I had no doubt that Richard Williams #endurancebootcamps would be sending us up and down it on quite  a few occasions.  However, this session was a little bit more fun, using the nets, sandbags, benches and hills as a mini obstacle course.

Starting off with the net, everyone held on tight, whilst we are holding on, someone would then crawl over the net.  There was a lot of instability involved as you tried to get yourself across the net, so you had to distribute yourself evenly.  Trying to stabilise and ground yourself whilst someone else scrambled across the net, of course there was no way of knowing weights, so you just had to keep yourself continually engaged.

Richard was not going to let us off that easy so we had 70 knee crunches that we had to complete (luckily not all in one go, but in intervals), then we had to run up the hill and bear crawl down it again, back to the crunches.  Next up would have been the sea turtles x 70.

The mini obstacle course, had you use the wall as a balance beam, pick up a sand bag and head around the cones, up and over the benches (twice) and then up and back down the hill.

This weekend is just what I need to give me that motivation to get me out of my sickness slump.  The day was a fantastic day, well organised and for a fantastic cause.  Having a variety of different stations kept the whole sessions interesting and motivating.  These events are not only a great workout session, but so many people are their to help you progress with each of the obstacles.  

Each of the stations offered something new that you could learn from, building a foundation of skills that you could take out onto the course.

Another awesome start to the weekend, with the threat of rain plus the wind chill, it was the perfect day to do a workout outside.  It was definitely a Saturday morning wake up call, plus this was also the introduction to my pink lump to the world of Gut Check (in the picture on the right hand side).

Having signed up for the SUCK in January, a 12 hour overnight event, I thought doing a few Gut Check events would help me prepare, plus I can get an idea of what is actually in store, what type of exercises may be involved and also to find out the evil side of Trent Shaw.

Meeting at another new venue, Avondale Heights in the dark (getting to know my way around Melbourne, plus GPS helps) and quick introduction.  The pink lump, weighing in at 15kgs (only 13.4kg is required for the SUCK, so training with a heavier one helped), we took them down to the bottom on the hill, little did I know that we would be carrying them up and down that same hill another 3 times during the session.

The Eisenhower was broken down into three stages with 25 reps per exercise (except for the runs / crawls), I found a few of these exercises hard, first due to the weight of the lump (doing push presses when your tired is not good), as well as doing a few exercises that I have never done before, so it was a watch, learn and practice experience.  It did help that Shaun Phelps was there to demonstrate some of the exercises, I am not sure if I got it exactly right but it was a good chance to start.  The scary thing was that these were only 25 reps, apparently during the SUCK there will be reps of 100, one after another (SCARY STUFF). 

There were points when I was questioning my own fitness levels, especially my strength levels.  There are so many aspects that I need work on, that instead of listing everything, its probably easier to say everything from my strength and endurance to my fitness (this is the exciting thing about being part of the Highlander Project, I am so looking forward to growing and becoming a better, stronger me).

I find it so great when you do something that you have never done before and everyone is just so inspiring and encouraging, no-one is out there on their own, you are doing it together, you are doing the same exercises and probably experiencing the same pain.  You get through it together and no one is left behind. 

I have also quickly discovered that no Gut Check session, is without the wonderful burpees and of course this is what we start off with.

I have a really bad habit of just getting on a doing the exercises and not really thinking about it, so writing about them now I am trying to remember what half of them are, especially the HR push press (hopefully it will come back to me).  The dive bombers were similar to going into the cobra and back again, however there was a lot of emphasis on triceps (another area I need to work on).

This was an eye opener for me and highlighted a lot of areas that need to be addressed to ensure that I am all good to go in January.  I need to focus on strength and endurance, but increasing the weight to 20kgs x 5 reps, just to build up the ability to deal with it overnight.  Plus I will have a ruck sack, some buckets and goodness only knows what else.  I guess I will be doing a few more of these sessions before January next year, the only problem is just trying to find time to do everything.

The weekend started nice and early, with a wet and windy drive to Barwon Heads just past Geelong and heading towards the Great Ocean Road.  I thought since we had signed up to do the 12 hour Suck session, that doing some Gut Check events may help us to prepare us for what may be in store.  Dave couldn't make it due to work, so I set off on my own and actually managed to find it ok, without getting too lost.

Barwon Heads is an absolutely beautiful location even with the slight drizzle of rain, it was the perfect spot for my introduction to Gut Check Fitness.  Armed with two large buckets (which were bright pink), my spartan hat, gloves and some thermals I was all set to go.

After a brief warm up which included some star jumps, we were instructed to fill the buckets with sand and get to the set destination point.  OK, the dilemma would have to be, how much do you fill your bucket?  To the top? so its ridiculously to heavy to carry or try and ease into it.  I opted to go three quarters full, which I thought would be a nice balance to start with.  Yes it was heavy, but it was bearable, although I may have gone too hard too soon, but through gritted teeth and maybe having to stop and reset, I got through it.

There was no getting away from filling the buckets up with water, so it was straight into the sea to fill them up, you just couldn't think about your wet cold feet and just get in there and do it.  These then got carried across the sand and then up and down some stairs, until we could use it to water some of the surrounding shrubbery.

The day was not complete without getting completely covered in sand, doing leg flutters, planks, burpees (of course these had to be in there), walking planks and anything else that could get you wet and sandy.  

The hour and half went really quickly, probably due to the variety of exercises involved.  It was hard work, but a lot of fun, the sand definitely made for some interesting terrain, especially as you started to sink into it.  I felt the workout in my shoulders the next day and I swear I am still finding sand three days later. 

It was well worth drive and to spend the morning with some amazing and inspiring people, is also an added bonus.   Looking forward to doing a few more Gut Check Sessions in preparation for the Suck in January.

What better way to recover from a day at Muddy Hell with a day at the MCG running up and down 7000 + stairs.  The atmosphere is always amazes me at the 'G' with everyone gearing up and getting ready to go.  Our wave time was nice and early at 8am, Dave was dressed as the shoe and me I went as my normal self, happily displaying the bruises achieved from yesterdays event.  I was glad when we jumped on the static bikes just to get the blood flowing and body moving before we set off.

All of sudden I was heading back down the stairs onto the green and around the MCG to the finish line in 55 minutes!! I was so happy that I finished in under an hour, I did a leap of joy, little did I know they actually captured this on video.

After a nice early start with the alarm going off before 5am and a 2 hour drive ahead, you do have to question your own sanity.  Why do we do this again, why do we get up at some silly time and drive to somewhere new and why do we put ourselves through it.  I am not sure if it is because we are addicted or the fact that we really truly enjoy what we are doing and the feeling of achievement at completion.  Really just having that sick feeling in the pit of your stomach at the start of ever race should be enough to out you off doing it again, the pre race nerves that the thought of being not far from a bathroom just fills you with fear, but somehow you get through it.  The adrenaline pumps and you have started the race, there is no more time to think about how you are feeling just that fact that you just need to get on with it. 

I also have to say that the people we have met along the way have been amazing, for some reason we always have the preconception that there was some sort of elitism happening, but how wrong were we.  Everyone is so great and willing to help, cheer you on and take some time time out to give you some great advice.  The comradery is unreal, you just can't explain how amazing everyone is.

The very first obstacle course we did was Tough Mudder and the only reason why we did it was because some friends said about doing it.  They didn't do it but we did, the thought of doing 21kms of obstacles as well as electricity was a scary thought but we are always up for anything new.  This would have to be the start, we did it on the Sunday which overall was a little quieter then Saturday, there were no queues and the pit area was just alive with excitement and nerves, everyone looked just as nervous but had a little excitement too.  Our wave time was called and the first thing you had to do was to climb over a wall to get into the pit area. (Seriously it hadn't even started yet and I already struggled with the first obstacle).  The MC was amazing, getting everyone pumped as they cheered on, reciting the Tough Mudder pledge and with a few more high fives and cheers the horn sounded and the smoke cannons were unleashed as we ran through and we had started.  No turning back now, we just had to get it done.  It started off with a nice job around Phillip Island race track and then the first obstacle the 'ICE bath'.  A few swear words did elapse my lips as your whole body just goes numb from the shock and the ability to control your muscles and functions were slowly depleting.  It was an effort just to climb out.   The sun was shining and instead of complaining about being cold, you needed to look at the positive, you could no longer feel your muscles so you could not really feel running (it became effortless), soon you dried off and you just carried on going.  

The other reasons is to be able to test yourself, without trying how do you really know you can do?  Can you get over that wall? Or rope traverse? Crawl under barbed wire? or just finish a race?  There is an amazing feeling of accomplishment when  you can get through these things, having a can do attitude rather than just giving up.  The ability to just keep going, give it 110%, hurt, cry but still just get on with it.

I can't remember every single obstacle that we did but the ones that most definitely stand out the most would have included the mud mile and the half pipe, as it was so wet and slippery just trying to get up and over was a hard enough task but people that you never have met before gave you a boast, pulled you up and helped you over.  Without the help of others, I am not sure we could have done it.  Dave of course cleared the half pipe effortlessly, but it took me two attempts to get up, you literally just had to run as fast as you could and hoped that the people at the top caught hold of you to give you a boost up and over.  

The adrenaline boost and almost shocked feeling when you complete it, you can't really explain.  You walk around in a daze and shock, feeling that what you just did wasn't even real and that the whole thing happened to someone else.  You don't even feel the bruises that come along later, the mud has dried on your skin, you have to seriously scrub in the shower as the mud gets into places that you didn't think was possible, there were times during TM that you actually feel like you added a few extra kilos as the mud accumulated in your underwear.

This I doubt would be selling it to anyone, but when we finished having a shower, we headed to the hotel spa where the bruises were proudly on display, more people with similar bruises would join us and there was an understanding on what you all went through, you have something in common as you reminisce about the days events, and you realise how strong and determined some people really are.  One of the girls we were talking to tried the hall pipe 8 times before she got, at one point she said that she just stood their and cried, but she did it eventually.  The sheer will power and determination not to give up is just unreal and inspirational.  Your body and mind is already fatigued but you just keep going.  I just have remember this when doing True Grit, that we are all capable of achieving the impossible.

The stories that we have heard along this journey have been emotional and inspiring from weight loss, to broken backs, from young to old, it is amazing what people can achieve.

This of course was the start of our obstacle races in January 2013  and we have never looked back, we have come so far since that TM day, I have overcome fears and obstacles that I thought I could never do, we are fitter and stronger then ever before.  My skin is not at its best and seem to be continually covered in bruises and scars, my hair has turned into rats tails with the amount of muddy tangles that it has had to endure, my hands are turning into man hands, filled with calluses, but I would not change it for the world, even the unflattering obstacle racer shots, when all ideas of looking like a health nut go out the window, as you look warn and battered, but the moment either catches that smile or that moment of sheer concentration and grit.  The pain that you are experiencing but you are just determined to get through it without giving up, or that moment of exhaustion and excitement when you reach the finish line.

You become part of community, where you can share your highs and lows, there is a connection between people that can never be taken away, you share experiences and give each encouragement.  Every obstacle race is a new milestone, where everyone celebrates your achievements.

The morning was nice and chilly, and of course at 5.30am (and being Good Friday), there was no where open to grab a morning coffee, which i actually don't think having a coffee before a full on exercise session would  have been a good thing.  When we arrived, the team Craig and Jessica introduced themselves, thanking us for participating (this is such a lovely personal touch to any type of event).  It was still dark and chilly outside when  we got started at 6am, we an introduction on the set up and how it would work and what technique should be adopted. 

Station 1 - getting the right technique for station one is crucial, especially keeping the rope taut instead flying all over the place like mine, the tyre was moving which was the main thing but I could have used a lot less energy if I had learnt the right way of doing it.  This is probably where the hand blisters started from.

Station 2 - doesn't sound that hard, basically we had to bounce a slam ball 5 times and then pass, of course its never that easy and to add to the intensity we has to jump.

Station 3 - doesn't seem that hard, but this was quite cardio intensive, without a short break while the other person runs back and forth, you don't have time to relax, you just have to keep going.

Station 4 - I started to refer to this one as the evil one, a full body workout that had you leap frogging backwards whilst dragging the tyres, this was not fun and you started to seriously feel the burn in your quads and hamstrings.

There were a couple of things that had to to do, which caused us a few problems one was to choose a lane with a tyre number on it and remember it (this didn't really matter at station 2), but for the other station it did since tyres 2-5 were heavier, and yes we did go for the heavier ones for the first 3 rounds and then we learnt our lesson after that and went for a lighter one (after all we were doing four rounds).

The next thing we had to do was count, this does not seem to be a hard thing to do, but when you usually time yourself by a minute or have someone yelling at you about how many you have to do, the ability to count was sort of lost.  You would get to a certain amount and then stop counting or get lost.  This is probably due to a number of things including the concentration in trying to complete the task ahead or the fact that we really can't do two things at the same time.

For those of you that know us, we never really take things lightly and maybe a little competitive.  Even when we want to take things nice and easy, something stops us and we have to go all out (not matter what we are doing).  So when we bumped into Clem and Allyson from the Compound and we had some friendly, healthy competition, we were no longer competing with ourselves but with another team.  I always find it amazing that you can always push yourself that little harder and do that little more when you are comparing yourself with another team.  It was a lot of fun but due to our own stubbornness we ended up signing up for another 2 sessions (how I would have loved to do the marathon session, but since I really did have to get home, have a shower and get ready, we couldn't).

There are a couple of things that I have taken onboard for next year and possibly any future events that we may do.

1. Do not wear pink sports pants that show your sweat in your arse crack (this is not a very pleasant look and can be slightly embarrassing),
2. Bring more than one sports clothes, yes you sweat, but sweating in your own gear for more than 8 hours is also not pleasant, even when you douse yourself in deodorant.  Probably the only saving grace was that you had other sweating people there too.
3. Bring more food that just bananas and protein bars - it is a long day, need something a little bit more substantial (plus by end of it you do get a little sick of bananas).
4. Wear BLACK - it covers everything from the dirt of the tyres to the lovely sweat patches.  Wearing bright colours does not work well.
5. Bring plasters (band aids), yes the palms of your hands will get blisters as well as your fingers.  I am used to bumps and bruises but on my fingers and palms was definitely a new experience.

It was a great morning / afternoon and would highly recommend doing this type of training to anyone.  The evil one (station 4), was a fantastic full body workout, even though it was the 'evil one' think I would start incorporating into my training sessions. The DOMs wasn't too bad the following day, although having a sleep in and a full day of rest was just amazing, you really don't realise how much it takes out of you.  The muscles were a little tight but not painful, I think it was more the overall length of the training session.