Officially launched in January of ’19, but a work in progress since February of ’15.

I’m a full time working Dad, so I get it-you REALLY might not have the time to go to a gym-but you want to stay in shape. You might want to build out a garage or home gym, but have no idea where to start. Hopefully, this little project of mine might help out!

Free workouts, free advice, free stories. Totally free. Like, for real. Forever. This isn’t a retirement plan for me, just an opportunity to help.

You’re welcome to browse the site, copy, paste, share, and judge. Leave a piece of your mind on the way out, and be fitter than yesterday

GDF 161

7 Minute Ladder
1, 2, 3…
Jumping Squats
Kettlebell Swings
-3 Minute Rest-
5 Minute Ladder
2, 4, 6…
Same Movements

GDF 160

3 Rounds:
40 Double Unders
15 Thrusters
40 Double Unders
15 Pullups

GDF 159

16 Minutes:
8 Burpees Over Bar
12 Push Press
16 Deadlift

GDF 158

20 Double Kettlebell Power Cleans
60ft Kettlebell Front Rack Lunge
20 Toes to Bar

GDF 157

1-2-3…10 Bench Press
20-18-16…Calorie Row


Venice Beach, CA

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