Don’t worry be Happy

“Fat Fran” – Results

15-12-9 reps for time of:

135lb Thrusters

45lb Weighted Pull-ups

Pat Sherwood 5:52, Kim Malz 7:56 (95lb thruster, 32lb vest)

Post time to comments.

Scaling Option A
15-12-9 reps for time of:
95-65lb Thrusters
30-15lb Weighted Pull-ups
Scaling Option B
15-12-9 reps for time of:
45-35lb Thrusters
Strict or Kipping Pull-ups


Grandma Jenny

Watch a couple old school video demonstrations of “Fat Fran,” you can see a difference in styles with the weighted pull ups and how the set up of your workout can give you an advantage. They are both using a rack for the heavy thrusters, not everyone will have that option, but its a definite advantage for time and energy.  Dave Leyes wmv/ mov Greg Amundson wmv/ mov

Weighted Pull up Variations wmv/ mov

Thruster Tri Panel wmv/ mov


The above picture is of my 94 year old Grandma.  I had a chance to hang out with her this weekend at my cousin’s wedding and let me tell you, she is an inspiration!  She was the highlight of the party, three heinekens down, stripping the best man and dancing for almost three straight hours.  She is not just enduring her final years, but living them to the fullest.  She still takes care of herself, shops, cooks, drives a car and does yoga.  She attributes her health to always moving and being active, with a special affinity for dancing.

We need to change the way we perceive aging and view life in the long term.  We should look forward to our 40s, 50s, 60s and beyond!  I heard a report on NPR about happiness that stated, “Health remaining constant, we only get happier as we get older.”  Think about that, as long as we stay healthy, we will only get happier.  I like the sound of that.  Thanks for leading the way Grandma!

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