FredMcKinnon.Com

Hey Everybody,

First, I apologize for the lack of content lately.  Some say blogging is dead, and you should just “follow me on Twitter“.  Well, there is definitely some value to Twitter … I update it frequently and those updates sometimes (but not always) update my Facebook Status as well.

But the truth is – I’ve got some pretty substantial things to write about – I just haven’t had the chance.  I still want to tell you about my experience at IHOP in Kansas City.  I want to share a simple, yet profound “word” that I got from God while I was out there, and the subsequent steps I’m taking to walk it out.  I want to express my thoughts on our last “online worship” night that we had where we were attacked by pervert spammers.  I want to do a series on my “toolbox” – tech toys that I can’t seem to live without.  And … I’m prayerfully considering not if … but WHEN and HOW to incorporate a blog/twitter/social media sabbatical that I need … minimum of one week.  Pray for me on that one.

Today I will keep it simple … you may way “where have you been” … and I’ll say “I’ve trying to get the sand out”.  Out of my eyes.  Out of my pants.  Out of my underwear.  Out of my shirt.  Off my skin.  Off my face.

Our “island regimen” training program moved to East Beach on St. Simons a while back and it’s been getting more and more intense.  Tuesday we literally pulled ourselves through the thick beach sand by our forearms.  Today was equally insane.  We had to DRAG our partners on their backs, by their arms, 30 feet through the sand, and then allow them the privilege of dragging us back 30 feet to where we started.  That’s just the mobile part of a set where we did “burpees” and “situps”.  The week before we had the wonderful Chris Moncus out there taking photos of us at 6:00 AM.  He snapped this one of me doing what we call a “bear crawl” through the surf.  Try it – you’ll be gassed, I promise.

Finally – here’s a snapshot of what my Garmin Forerunner 50 says happened today at regimen.  (click photo for full-size)

The best I can tell – I interpret the various speed and heart rate spikes as:
*around 8:00 mark:  karaoke side steps (speed up to 11 mph)
*around 10:00 mark:  two laps around Coast Guard station parking lot (8 mph, heart rate between 180-190)
*the big dip you see at the 14: minute mark is around 6:15-6:20 while we grabbed water after our “dynamic warmups” and walked down to the beach and got our instructions for the workout.
*the heart rate spike at 22:00 or so was probably my first experience DRAGGING my partner, Edward by the arms, 30 feet through the thick beach sand.  I felt sorry for Ed … he’s a regimen veteran.  He’s in the 190 range, while I was kicking 220 probably.

Oddly enough, the shock of the routine was hard, and my heart rate actually leveled off.

So … now do you get the title?  “Get the Sand Out”.