I’m sure that most of you – particularly the regular readers – have noticed that we haven’t had a blog since Monday. This isn’t like me at all, so I felt the need to explain. In the process, I’ll have to deviate from the normal direction of this blog.
For one, I like to keep this blog positive, focusing on training, nutrition, and other themes that are at least loosely related to what I do and what you (hopefully) enjoy. Today, I’ll be a completely bitter propagandist. Rather than write a letter that would be lost in the shuffle with the Better Business Bureau, I figured I’d write directly to people who – for whatever reason – seem to actually take what I write to heart.
And two, I’m actually typing this blog into Microsoft Word – not Blogspot directly – for reasons I’ll get to in the paragraphs that follow. So, basically, you’ll probably be reading this after all the events of the past few days have transpired. With those days in mind, I think a quick chronological summary of the past week would be of assistance to you understanding my situation.
Third, this is going to be pretty long. Trust me; it’s worth sticking it out.
Wednesday, 8/14: My girlfriend and I moved to a new apartment closed to the city. Previously, I had arranged for Comcast to come and set up our internet and cable the following day between 11AM and 1PM.
Thursday, 8/15, 9:30AM: We leave for a weekend in Maine with my girlfriend’s family, knowing that everything is under control (riiiiight) with Comcast because my buddy (who lives in the building and is also the landlord’s son) is going to let the technician in and sign off on everything.
12:30PM: I get a call on my cell phone from the technician telling me that our building isn’t wired for Comcast. My first question was “Huh?” This was the only internet provider our landlord told us about for the building, as they have some sort of exclusive deal. My second question was “Why didn’t Comcast inform us of this before scheduling the appointment?” The third question was “What do we need to do to make this happen?” He told me to call RCN for service or get an electrician in to wire us for Comcast.
12:40PM: I call RCN, and they tell me that they have never been in our building.
12:42PM: I call my leasing company, and they affirm that it’s always been an exclusively-Comcast building. They take care of the electrician. A few days later, my buddy tells me that the tenants who lived here before us were here SIX years and never had internet or cable installed. I’m pretty sure that they were actually the two cavemen from the Geico commercial and that they passed their time juggling the severed heads that they stored in their freezer, but that’s a different story.
3PM: I get another call from the technician telling me that he left some of his stuff in our apartment – and he wants to know if he can get back in. My buddy isn’t around anymore, and I’m in central Maine already. Sorry, dude; I’m about as useful as you were this morning (note sarcasm).
I don’t know how many of you have seen “National Lampoon’s Christmas Vacation,” but toward the end, a delivery guy shows up on Christmas Eve to deliver what Clark Griswold (Chevy Chase) thinks is his Christmas bonus. The guy looks completely confused, botched his job (lost the envelope and is delivering it late), and butchers Griswold’s last name when he answers the door. I’m pretty sure our first technician was this dude – minus the holiday wreath around his neck. I half expected him to offer me a “jelly of the month” membership as consolation for his epic inadequacy (which, you’ll find, was verified by at least four separate individuals – two from Comcast – by the end of the story).
Sunday, 2:30PM: After a nice weekend in Maine, I call Comcast on the ride back, and find out from a service associate (SA, from here on out, although I’m sure I could come up with some better terms for them) that they can actually get us in on Tuesday morning between 8AM and 12PM. I’m ecstatic, as they had originally told me that we’d need to wait over a week. I book it without hesitation, and they guys confirms everything for us. See you on Tuesday morning; I make sure Brian and Tony can cover at the gym for me.
Tuesday, 11:45-11:55AM: After just under four hours of waiting, I call Comcast to see what’s up. I get through to a SA, and she tells me that a “note was placed” on my account to be there between 8 and 12 on Tuesday, but it wasn’t actually put in the system. What that means, I don’t know. The SA starts throwing out times for next week that they can come out to install our service. Huh? You stand me up, waste four hours of my day, and I’m rewarded with another week of waiting? I think I need to speak to a supervisor. So, this precious little SA transfers my call – and I’m cut off while I’m on hold. I swear like a sailor, and continue to pace in my apartment as redial their number. You can’t trust chimps with anything.
11:56-11:59AM: I once again get cut off as I’m going through their obnoxious main menu (and no, for the 800th time, I don’t want to do this call in Spanish).
12:00-12:15PM: I get through and after informing the SA that I’ve been cut off twice, I am put through to a supervisor after another ten minutes on hold. Amazingly, the call transfer actually works this time. Apparently, I’m the only one who thinks it’s incredible that we can put a man on the Moon on our first try, but it takes 47 all-out efforts to transfer a call.
12:16-12:30PM: I make it through to SA #2’s supervisor, who speaks the most broken English I have ever heard. I don’t know his ethnicity, but when he talked, it kind of sounded like a billy goat making not-so-sweet love to a tuba. After some perseverance and a lot of “huhs,” I finally start to figure out what he’s saying after I’ve related my situation, consulted my “Gibberish for Dummies” guidebook, and cracked a can of Spike.
First off, he apologizes profusely and confirms that it was, in fact, a big mistake on their end. I make it clear that I took four hours off from work at the facility, require the internet to do much of my job, and that waiting a week is simply not an option. He gives me his word that someone will be here on Wednesday between 8AM and 12PM. Installation will be free, and he puts a credit on our account (I didn’t even ask what kind of credit; I just wanted to be done with it for the day). Things are a go; luckily, Wednesday isn’t quite as crazy a day at the facility for me, so I can work with it and Tony can cover the 12-1PM group, which is only three athletes. Perfect.
Interestingly, I sent a text to Mike Robertson as I was leaving the apartment to drive to work. He texts me back to tell me that Comcast’s “incompetence is legendary.” Apparently, they screwed up a bunch of stuff with him, too! I start to wonder if these guys didn’t like the Magnificent Mobility DVD or something.
I joke with one of our pro athletes about it as I walk in, and her smile immediately turns to a straight face as she replies, “I hate that s**t.” I guess that’s why her email ends in verizon.net.
3:15PM: I’ve been coaching for over two hours by now, and SA #3 leaves me a voicemail that I missed my appointment; apparently,
a Comcast technician was standing at the door to our building and we weren’t responding (probably because he was three hours late and never called me). We’ve got the appointment already scheduled for tomorrow, so I shrug it off.
Wednesday, 10:30-10:37AM: After waiting 2.5 hours, I call Comcast to check on the status of our technician. I seemingly nice old female SA is incredibly friendly and helpful (to the point that I didn’t even think she was confused like the rest of them) and she confirms that there is still, in fact, a technician on his way. Sweet; I’ve only wasted 6.5 hours right now, so there is still some hope of salvation. As it turns out, this SA was about as accurate as Helen Keller playing darts on a merry-go-round.
11:45AM-12:00PM: Still waiting, I call back to check on things. As I’m on the phone with SA #5 to check on the status of the technician we were promised, I happen to be looking out our fifth-story window – only to see a Comcast van drive by. He never even tapped his brakes; he’s not ours. Stupid tease.
Long story short, she informs me that we have nothing scheduled. Zero. Nada. Practically ready to flip out, I think back to what Dale Carnegie wrote: “The best way to win an argument is to avoid it altogether.” So, I stay calm and clearly illustrate how utterly unacceptable it is – and how it has actually escalated from unacceptable to flat-out disrespectful.
She starts trying to “accommodate” me with a 12-4 or 4-7 time slot on that same day – which would essentially mean that I’d work an 11-hour day for Comcast. Neither of these will work, as Tony needs to be out of the office from 2:30PM on, so it’s my show to cover. Plus, I’m meeting with two of my high school guys to talk about college stuff. I think for a second about how I could book the 4-7PM time slot and just assume that they’d show up at 9PM or not at all, but figured I wouldn’t risk it. She says she has nothing available Thursday morning, so I ask to be transferred to a supervisor – and she starts to make it happen.
Right before this confused SA transfers me, she informs me that she’s going to make sure that a $20 credit is put on my account. I actually started cracking up, at this point; it had been nine hours of waiting at this point, which would put the dollar value on my time at $2.22/hour. Factor in that I have to light and air condition my apartment while I’m waiting for them, and it’s probably not even break-even.
12:00-12:30PM – I get through to the supervisor, explain all that’s gone on, and see what we can do. He’s basically the Godsend I needed – or so I hope. He guarantees the 8AM-12PM time slot for today – and even calls back later on to confirm that he’s spoken to the regional director to make it a priority. He leaves me his direct contact info in case anything goes wrong. It seems to be a go.
1:50PM – The painful irony truly kicked in when I arrived at CP and found that there were two Comcast vans parked right outside our door. There is actually a Comcast location in our building, but they don’t cover the part of Boston in which I live. If any of them ever want to jump on the corporate fitness bandwagon in the building, they will be only be doing sled drags and barbell Bulgarian split squats…forever.
Thursday, 9:32AM (today): Here I sit, typing this blog, again waiting for Comcast to arrive. I actually just a got a call from the regional director saying that he is personally overseeing our situation, and he passes along his contact info in case a technician is not here by 11:30AM.
9:59AM-10:15AM: The electricians just came back. As it turns out, they wired the wrong apartment on Friday. Still, everything should be all set.
10:22AM: The Comcast technician (who speaks very little English) arrived, so the electricians stuck around to see what the heck they missed the other day, as things seemed to be all set. He’s got an Arizona Diamondbacks hat on, and my buddy works for the D-Backs and is a really bright dude, so I’m hoping that it’s a good omen.
10:30-10:33AM: Apparently, one of our splitters is, in fact, in the bottom of our bathroom closet. While there was a pseudo electrical orgy taking place in my living room, I decided to excuse myself to go to the restroom. The technician followed me in and closed the door, basically cornering me in my own bathroom as knelt down in the closet and blocked my exit. Awkward, to say the least.
I’ve never been trapped in any bathroom before, let alone with someone who doesn’t speak enough English to know to let me out when I ask for my freedom. Three minutes felt like an eternity; I’ve got even more reason to vote for McCain now. Being a prisoner of war (even if it is with Comcast, and takes place over the phone and in the bathroom) is a life-changing experience.
10:39AM: He’s drilling a hole in my wall (possibly looking for oil, or maybe just to pretend that he’s actually accomplishing something), and I need to get ready to head to CP, so I’m signing off with this one after a few notes:
1. I have, in fact, given Comcast approximately 12 hours of my life in the past week. At my $2.22/hour wage (which is actually on the high side now, considering that I’ve added three hours to the total) – and assuming a net income of 65% after taxes, I would need to work 639,000 hours to become a millionaire in Comcast’s eyes. Assuming a 40-hour work week and 52 weeks/year, I could do it by the time I turn 308 years old. If our government repeats the economic stimulus check of $300 each year, though, I can afford to take 208 hours off from work each year – more than a week’s vacation time – and still reach my goal in less than four centuries!
2. As a funny little side, this morning, my girlfriend went for a run and said that I should go with her. I told her I couldn’t make it, as I was working for Comcast – again – today. I might get a promotion if I log double-digit hours for them this week (late addition: I have, in fact, topped 13 hours at this point).
3. I had no hesitation in writing five pages in Word to create this blog. Ridiculous service mandates ridiculous sarcasm and detail.
4. All that said, if you have the option, go with RCN, Verizon, or even that illegal immigrant outside your apartment who doesn’t mind holding up an antenna for you 24/7. We are stuck in a mini-monopoly with our building, and right now, I’d rather get a colonscopy with a firehose than finance Comcast’s hopeless incompetence each month. I’m considering paying in pennies from now on.
5. It’s now 11:38AM, and our cable is running. However, the signal isn't strong enough to split it for both cable and internet - or even to just go directly to the modem, which requires more sauce. So, the electrician is going to need to come back to rewire. Had the schmuck from last Thursday known this, we wouldn't be here right now.
6. Huge kudos goes out to our landlord, though; he's been awesome in making good things happen. I'm posting this at the facility at 1:45PM and they should be resolving it by the time I get home. We shall see...
Q: My question concerns the combination of your Maximum Strength program and HIIT workouts. Comments I have read by you indicate that HIIT training is detrimental to progress in your program. Could you explain why? Thanks for all that you do.
A: Give this article a read; it should answer your questions:
Of course, some things change if you are a guy who is more focused on getting lean, maintaining/improving cardiovascular fitness, or conditioning for a particular sport that warrants a lot of interval training. It's the give and take between maximal strength and performance in some other discipline.
There are a lot of elite strength and power athletes who couldn't run a mile in under 12 minutes - or even finish a mile at all! These are the folks who either a) have to keep body fat levels in check with diet, lifting, and very low intensity supplemental activity or b) not worry about body fat levels much at all, as strength and power are the name of the game.
For more information, check out Maximum Strength.
1. Yes, you read that right; it’s Random Wednesday Thoughts. Today (it’s technically 12:01AM), my girlfriend and I are moving to a new apartment. And, tomorrow, we’re headed north to Maine for the weekend. Since the internet still hasn’t been introduced in Maine, I won’t be able to blog while I’m up there.
2. Michael Phelps is pretty dominant, huh? At some point, this is going to get old. Don’t be surprised if he asks them to replace the Star Spangled Banner with “Living in America” by James Brown just to keep things amusing.
3. Speaking of the Olympics, does anyone understand a word that Bella Karolyi is saying?
4. To the folks who were trying to argue against the 40-inch vertical jump I posted earlier this week by implementing complex mathematical equations, I’d strongly encourage you to go back to your Star Trek reruns and get your hand out of your pants. And, try to come up with an elaborate scheme to get your squat up to 135 and maybe, just maybe, actually kiss a girl someday. Female cousins don’t count, though, fellas.
5. I recently received an email question asking if I felt that bench pressing below the “90 degree” elbow mark is harmful for the shoulder, particularly the capsule. The capsular stress argument is really only an issue in those who go into anterior tilt as they approach the bottom position. If you force hyperextension on a scapula in anterior tilt, this will be an issue. Benching with good technique - elbows tucked, chest to the bar, shoulder blades back and down, air in the belly - avoids this problem. For more information, head over to T-Nation.com and read my “Shoulder Savers” series.
6. I’m pretty amazed at how many people have to ask if they need to warm up on their first resistance training exercise. They do the mobility warm-ups prior to lifting, but then wonder if it’s a problem to just throw 315 on the bar and start squatting. Duh! Gradually work your way up.
7. I’ve actually begun to think that all physical therapists should take some sort of class or certification on dealing with overhead throwing athletes. This summer alone, I’ve seen two athletes cleared for return to play with overwhelming glaring movement impairments that are sure-fire recipes for disaster. Long story short, both athletes had internal rotation deficits of greater than 27 degrees on their throwing shoulder. The research has shown that anything over 17.9 degrees markedly increases one’s risk of elbow pain and shoulder (SLAP lesion) problems. Just because an athlete is pain free does not mean he/she is physically ready to participate.
8. Can someone please tell me how synchronized diving was retained as an Olympic sport while baseball and softball are being kicked to the curb?
Wow, that was pretty cynical. Michelle must be rubbing off on me. She'll be so proud!
Cressey Performance athlete and Weston High pitcher Sahil Bloom committed late last week to Stanford. Here's a great article from the Boston Globe on his signing and training with us.
Weston High pitcher buffing up his body as well as his scores
Congratulations, Sahil!
1. My girlfriend is good at pullups.
2. Nice front squat, Clark (430).
3. Not to be outdone, here's a 350 bench and then an easy 315x3 from me.
4. Last night, I managed to convince one of our new high school pitchers that the YMCA dance was good for shoulder health (Y=lower trap activation, M=pec minor stretch, C=external rotator stretch, A=lat stretch). He totally went for it - but when I asked him if he knew the dance, he looked at me like I had two heads. I guess I'm finally getting old and recognizing the generational gap between my high school guys and I...
5. My girlfriend and I are moving back to the city next week. I'll be ten minutes from Fenway - yet my commute to work is only five minutes longer. Not too shabby - and it'll be nice to be back closer to all the action.
6. Here is a great review on Maximum Strength and Art of the Deload.
7. I've been here (to a degree). Not making weight is the worst feeling in the world - and I can only imagine how rough it is when it's for the Olympics. My heart goes out to him. Poor guy.
8. As a bit of an experiment, we're moving to lighter medicine balls with our guys for our throws over the next few months - particularly with our overhead variations. It'll be interesting to see what happens when we jack up the speed and lower the load a bit - and if it works, I'll need to brainstorm a bit more on which loads are appropriate for which exercises.
9. Speaking of medicine balls, one of my online consulting clients told me the other day that they have "several" BOSU balls at his gym, but ZERO medicine balls. People really don't have a clue what functional is anymore, do they?
10. In the most random thought of the week, if you want to be my friend on Facebook, put your shirt on in your profile picture. If you're that in love with yourself, you probably don't need friends, weirdo.
Have a good weekend!
This ran in my newsletter yesterday, and for those who didn't see it,
a) What's wrong with you? Why not subscribe to my FREE NEWSLETTER?!?!?!
b) Read on. It's a great product.
Last week, I was fortunate enough to get a free copy of Mike Robertson and Bill Hartman’s 2008 Indianapolis Performance Enhancement Seminar DVD Set. To be honest, the word “fortunate” doesn’t even begin to do the product justice; it was the best industry product I’ve watched all year.
The DVD set is broken up into six separate presentations:
1. Introduction and 21st Century Core Training
2. Creating a More Effective Assessment
3. Optimizing Upper Extremity Biomechanics
4. Building Bulletproof Knees
5. Selecting the Optimal Method for Effective Flexibility Training
6. Program Design and Conclusion
To be honest, I’ve already seen Mike Robertson deliver the presentations on DVDs 1 and 4 a few times during seminars at which we’ve both presented, so more of my focus in this review will be on Bill’s presentations because they were more “new” to me. That said, I can tell you that each time I’ve seen Mike deliver there presentations, he’s really impressed the audience and put them in a position to view training from a new (and better) paradigm, debunking old myths along the way. A lot of the principles in his core training presentation mirror what we do with our clients – and particularly with those involved in rotational sports.
Bill’s presentation on assessments is excellent. I think I liked it the most because it really demonstrated Bill’s versatility in that he knows how to assess both on the clinical (physical therapy) and asymptomatic (ordinary client/athlete) sides of the things. A few quick notes from Bill’s presentation that I really liked:
a. Roughly 40% of athletes have a leg length discrepancy – but that’s not to say that 40% of athletes are injured or even symptomatic. As such, we need to understand that some asymmetry is normal in many cases – and determining what is an acceptable amount of asymmetry is an important task. As an example, in my daily work, a throwing shoulder internal rotation deficit (relative to the non-throwing shoulder) of 15 degrees or less is acceptable – but if a guy goes over 15°, he really needs to buckle down on his flexibility work and cut back on throwing temporarily. If he is 17-18° or more, he shouldn’t be throwing – period.
b. It’s important to consider not only a client/patient/athlete looks like on a “regular” test, but also under conditions of fatigue. There’s a reason athletes get hurt more later in games: fatigue changes movement efficiency and safety! This is why many tests should include several reps – and we should always be looking to evaluate players “on the fly” under conditions of fatigue.
c. Bill made a great point on “functional training” during this presentation as well – and outlined the importance difference between kinetics (incorporates forces) and kinematics (movement independent of forces). Most functional training zealots only look at kinematics, and in the process, ignore the amount of forces in a dynamic activity. For example, being able to execute a body weight lateral lunge with good technique doesn’t guarantee that you’ll be “equipped” to handle change-of-direction challenges at game speed. In reality, this force consideration is one reason why there are times that bilateral exercise is actually more function than unilateral movements!
d. Bill also outlined a multi-faceted scoring system he uses to evaluate athletes in the context of their sports. It’s definitely a useful system for those who want a quantifiable scheme through which to score athletes on overall strength, speed, and flexibility qualities to determine areas that warrant prioritization.
DVD #3 is an excellent look at preventing and correcting shoulder problems – and in terms of quality, this presentation with Mike is right on par with their excellent Inside-Out DVD. Mike goes into depth on what causes most shoulder problems and how we can work backward from pathology to see what movement deficiency – particularly scapular downward rotation syndrome – caused the problem. There is a great focus on lower trapezius and serratus anterior strengthening exercises and appropriate flexibility drills for the pec minor, levator scapulae, and thoracic spine – as well as a focus on the effects of hip immobility and rectus abdominus length on upper body function.
To be honest, I think that DVD #4 alone is worth far more than the price of the entire set. It actually came at an ideal time for me, as I’m preparing our off-season training templates for our pro baseball guys – and flexibility training is a huge component of this. Whenever I see something and it really gets me thinking about what I’m doing, I know it’s great. Bill’s short vs. stiff discussion really did that for me.
Bill does far more justice to the discussion than I can, but the basic gist of the topic is that the word “tight” doesn’t tell us much at all. A short muscle actually has lost sarcomeres because it’s been in a shortened state for an extended period of time; this would be consistent with someone who had been immobilized post-surgery or a guy who has just spent way too long at a computer. These situations mandate some longer duration static stretching to really get after the plastic portion of connective tissue – and this can be uncomfortable, but highly effective.
Conversely, a stiff muscle is one that can be relatively easily lengthened acutely as long as you stabilize the less stiff segment. An example would be to stabilize the scapula when stretching someone into humeral internal or external rotation. If the scapular stabilizers are weak (i.e., not stiff), manually fixing the scapula allows us to effectively stretch the muscles acting at the humeral head. If we don’t stabilize the less-stiff joint, folks will just substitute range of motion there instead of where we actually want to create it. In situations like this, in addition to good soft tissue work, Bill recommends 30s static stretches for up to four rounds (this is not to be performed pre-exercise, though; that’s the ideal time for dynamic flexibility drills.
DVD #5 is where Mike is at his best: talking knees. This is a great presentation not only because of the quality of his information, but also because of his frame of reference; Mike has overcome some pretty significant knee issues, including a surgery to repair a torn meniscus. Mike details the role of ankle and hip restrictions in knee issues, covers the VMO isolation mindset, and outlines some of the research surrounding resistance training and rehabilitation of knee injuries in light of some of the myths that are abundant in the weight-training world.
DVD #6 brings all these ideas together with respect to program design.
I should also mention that each DVD also includes the audience Q&A, which is a nice bonus to the presentations themselves. The production quality is excellent, with “back-and-forths” between the slideshow and presenters themselves. Bill and Mike include several video demonstrations in their presentations to break up the talking and help out th
e visual learners in the crowd, too.
All in all, this is a fantastic DVD set that encompasses much more than I could ever review here. In fact, if it’s any indicator of how great I think it is, I’m actually going to have all our staff members watch it. If you train athletes or clients, definitely get it. Or, if you’re just someone who wants to know how to keep knees, shoulders, and lower backs healthy while optimizing flexibility, it’s worth every penny. You can find out more at the Indianapolis Performance Enhancement Seminar website.
Q: I had a question about Maximum Strength. I just read it and it’s great, but my question is: if someone was lifting for bodybuilding purposes and needed to add a good deal of mass how much would this program help?
A: I think it could help a lot - in a longer-term, indirect way. Many aspiring bodybuilders are too weak for their cross-sectional area, so taking some time to increase strength before returning to the classic hypertrophy zones almost exclusively can have some great benefits. The truth is that although pro bodybuilders often get ripped on for being weak, most of them are pretty strong dudes – and certainly much stronger than the Ordinary Joe walking around on the street.
For more information, check out Maximum Strength for yourself.
1. It's going to be a quick one today, as we're getting ready to leave for Cassandra Forsythe's wedding in Vermont. For the record, this will likely be the last time she's referred to as Cassandra Forsythe; she'll be Forsythe-Pribanic by the end of the weekend!
2. One more reason to not use the abductor machine: OUCH!
3. Researchers have found that participation in a football game leads to a HEIGHT loss of almost one centimeter - likely due to compressive forces. Just imagine what happens when you put 500 pounds on your back and go for a squatting session! I haven't seen any acute research in this regard, but there is evidence to show that retired weightlifters have reduced disc heights when compared with controls who didn't lift. I'd be willing to bet that they also have fewer broken hips, can carry their own groceries, and pick up way more hotties in the convalescent home, so I'll take functional capacity over a perfect MRI anyday.
4. Good points on the negative effects of flip-flops, but I don't buy the argument that barefoot training is just as bad. The only reason it's "bad" is that you can't put orthotics on a bare foot...
5. My girlfriend cooked up some protein bars from John Berardi's Gourmet Nutrition cookbook; awesome stuff! It's the summer in the Northeast, so there are a lot of blueberries on-hand; they're a great addition to the apple cinnamon bars, if you haven't tried them already.
6. Tony Gentilcore started a training log over at T-Nation that describes a lot of the madness at Cressey Performance in our training group. It's worth checking out - at the very least, to make sure that you make fun of Tony.
7. I mentioned it in my newsletter the other day, but if you are a fitness professional and haven't signed up for Ryan Lee's Bootcamp, I'd highly recommend you check it out.
8. Atta boy, Sam! Talk about clutch - and they had an 11-10 extra innings walk-off win last night. Good luck this weekend, Sudbury Legion.
I've got to run - but not before leaving you with a bit of nostalgic weekend motivation from the greatest motivator of all time!
