I got some bad news today.

I visited the dermatologist this afternoon to have a spot removed on the back of my shoulder.  It was a routine preventative procedure. Nothing really to worry about.  Outpatient type thing with just a few stitches.

Here I am on the “operating” table waiting to have the surgery:

After all was said and done, the doc was going over post op care with me when out from his mouth came the words that I was not expecting to hear…”no working out for the next 10 days”.  What?!  But..I’m doing this thing…are you sure?! …ugh!

It reminded me that the best plans don’t survive their first encounter with reality. So, I’m having to adjust.

Now…I’ve got some bad news for you today too.  Tomorrow should be your third day out, including the fitness test and the reality is you are going to be tempted to take the day off.

DON’T do it!

You need to adjust.  There is a magic in your third day.  The third day brings a sense of accomplishment, momentum and adrenaline. Ever hear of a runner’s high?

You may be a little tired, but you have to fight through it.  Remember this week is about working it out.

You got this!  You’re a crusher!

Here’s your workout:

• Warm Up 6:00 min (Jog)
• Workout
  • 15 Body Weight Squats
  • 20 Mountain Climbers
  • 20 Second Plank
  • 10 Pushups
  • 20 Bicycle Crunch
  • Repeat 3 X (It’s the magic number!)
  • No rest between exercises, rest 45 sec between sets
• Cool Down / Stretch 6:00 min (Jog)