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Co-Mo Collective #19

Hello all! Thank you for joining us and tapping into our Co-Mo Collective Series! Here is what we are spending time, energy and thoughts on geared towards optimizing a life of moving and living courageously!

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Photo of the Week: Fire in the Sky

Weekly Workout: Co-Movement Game Events

Event #1 The Get Up

  • Participants will establish a one rep max turkish get up. You must successfully stand up and lower back down to the floor with complete control. The weight you are able to lift successfully with both arms will be your score. For every 5 lbs lifted of your max weight, participants will deduct 1 minute off their total event time

  • Example: Participant lifted 50lb successfully with both their right and left arm. They will deduct 10 minutes off their total event time.

Event #2 The Carry

  • Participants will complete a 400 meter farmers carry, for time. Male weight is 70lb per hand. Female 45lb per hand. You can set down the weight as much as you prefer with no penalty. Your time will be recorded after you complete all 400 meters. Your total time will be multiped by 3 for an overall score.

  • Example: Participant crosses the finish line at 6 minutes. Score = 18 minutes

Event #3 The Chase

  • Participants will strap on their seat belt with their favorite foot powered bicycle and ride from HQ to the Deansboro Post Office down West Hill, turn around and simply return back to HQ for a total of 3.6 miles. Upon returning back to HQ participants will immediately start a 3.44 mile run loop down Skyline, take a left on Eagan Road, and a final left turning up Knoxboro road, finishing at HQ.

  • Example: Bike + Run time = 49 minutes

More and more scores are coming in for these events from individuals testing them out on their own. Its proving to be a great test and do able for all levels. The Co-Movement Game events can be re-tested at anytime allowing you to track your increased or decreased fitness levels over time.

Saturday we will be testing a small group of individuals at the official First Co-Movement Games.

Next year be ready, no excuses.

Quote I'm Pondering:

“Thousands of years ago the first man discovered how to make fire. He was probably burnt at the stake he'd taught his brothers to light, but he left them a gift they had not conceived and he lifted darkness from the face of the Earth.”

Ayn Rand, The Fountainhead

What I'm reading, listening, watching or eating:

Its pumpkin carving time which means pumpkin seeds. We harvest 4-6 big pumpkins worth of seeds each year. They are dried for 1-2 days, then baked at 350 degrees in the oven for 20-30 minutes. We like to keep it simple and just cover them with butter and salt. Our second favorite flavoring choice is maple syrup. Pumpkins seeds are packed with healthy nutrients and healthy fats. Enjoy them by the handful!


The term mastery has been one I have been thinking a lot about recently. With opinions and experts everywhere now a days I like to remind myself of 2 numbers that I read about years ago in The Talent Code, that have had a huge impact on my life. 1,000 and 10,000. Those are the number of hours spent studying a subject area that represent someone that is competent, and then a master in a subject area.

1,000 hours spent studying a topic = competent

10,000 hours spent studying a topic = master

Lets break that down....

A piano player practices (real practice, not YouTube) 4.5 hours a week for 50 weeks out of the year = 225 hours spent practicing, hands on, in the trenches.

To become competent you would practice for 4.44 years at that pace

To become a master you would practice for 44.44 years at that pace

This same math can be used for any subject area.

Questions to ask yourself:

Who are YOU getting your advice from in life?

Who is influencing YOU in life?

What are YOU working on becoming a master in?

How many people have what it takes to hit even the first level, competence, in any given area?

Have an amazing weekend everyone!


P.S. 115+ supporters have purchased a handmade, naturally harvested Beaver Stick in the last 3 months supporting Golisanos Children's Hospital in Syracuse NY and Asher's College fund, grab yours today and be reminded that good health and happiness is a blessing!

P.S. + Headquarters is rocking and rolling. We are accepting new clients that want to build a resilient body and be a part of a movement (no pun intended) that is making this world a better place! Inquire at

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