Taken from Jon’s Training Log
Here is a recent workout I did last week.
It is a great bodyweight workout, called the FBI Workout (4 x thru AFAP) named after
one of our Monkey Bar Gym members who was training to become a FBI agent. It worked too, they made it into the academy!
I love this workout because it’s simple and kicks ass!! 
Go 4 x thru AFAP (as fast as possible)
1) 20 push ups
2) 20 kip ups
3) 20 seated tucks
4) 505 yard run
Total time: 16:21 (PR)
This is my personal best on this workout, it was great. Joe, (one of my top trainers) and I went outside for this workout. It was our first really warm day of spring about 68 degrees! The push ups are all pretty easy for me, the kips we did on a tree limb which was very cool, but also very challenging as you had to watch to NOT hit your knees on the tree:) The seated tucks were challenging, balancing on my butt and timing touching my toes right really made me work hard.
Then the final run around the MBG, a total of 505 yards with lots of sharp turns and other challenges along the route. The Run if I could call it that usually took me about 2:00 to 2:20 each time, so I had to really hustle on the last lap to get under my goal of 16:30. The key in this workout and others like it, like the 15/15’s, the 30/300/3000 and the X-Games Workout is to keep moving, NOT to let your mind tell you to stop. The ability to continue to push thru the pain (ala Lance Armstrong) is what makes the difference between the good and great, the high level and medium level. So when doing one of our gut check workouts like this, I take 5 breaths max between sets, then get started again whether or not my mind says if I’m ready…I just go. It hurts but you can push through it and come out on top. When you get use to this, your mental state becomes that of a warrior, strong, determined, confident.
This workout builds mental and physical toughness and you always can push to another level the next time you do it! This workout makes me think of a great quote I actually saw in a Disney hockey movie. The hockey coach said "Yellow Ice or Red Ice." The player didn’t know what he meant, then the coach explained, Yellow Ice means your scared, didn’t give it your all…Red Ice means you left your blood on the ice, you gave everything, you went for it 110%. I love this statement and use it with my athletes and MBG Members…and it never fails to fire them up!
So next time your doing one of our Gut Check workouts like the FBI Workout, ask yourself this question: Are you Yellow Ice OR Red Ice?
Train Hard my friends!!
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