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The Mafia Workout
Two parts to this. The first is to build up you neck muscles and flatten the top of your head so you can look like a Mafia guy. Step back and run into the wall at very slow speed. Then hold your head against the wall and push with your legs. The first time very easily.
Bend your neck to each side then up and down, maintaining pressure with your legs. Do this once per week. Slowly increase the speed of hitting the wall and pressure with your legs.
The other aspect is aerobic training. Go out to a guy dressed in a black suit, big neck, and flat head and tap them on the shoulder. Say your boss is an idiot and then run.
The Freeze or Do It Gym Workout
This is one we actually do ourselves. First you need to have a log of work outs. You need to know the reps and the weight that are your 100% maximum. Say squat 100 kilos, 3 sets, 15 reps.
Then about one hour before your workout turn off the heat in the Gym. This will bring the temperature down to around zero or below.
Now plan out your routine adding 3 or 4 kilos to each planned lift.
Caution, wearing gloves go do your workout. You do not want to freeze your hands to the bar.
You will be surprised how cold will motivate you. You have to tell yourself that you will not leave until you make all the planned lifts.
We frequently turn off the heat when we know AAH is going to workout. Unfortunately the effects on him have been positive.
Sand pit
We are perhaps a little sadistically with our fitness routines. And yes we tend to pray on the new people, "worms" as we call them.
Well we got bury stuff here. And it is all mostly sand in Siberia. So we dig holes, yes we got equipment to do it but hey, lets get a "worm" in shape. We specialize in "worm" fitness.
And if you pick the right place you can hit water about 3 feet down. So what we do it tell somebody to dig a hole about 5 feet deep.
Digging a hole 5 feet deep is hard enough, but sand is different. Wet sand, well it is heavy and the hole slowly keeps filling up.
We have had some guys dig for a few days before they catch on that you can't dig a hole here 5 feet deep.
Great fun watching them dig, and slowly the hole fills up when they take a break. And a workout, try it some time just for fun. Can you handle this fitness routine?
Endurance -Siberia "Freeze"
We discovered this fitness routine by accident. We were out driving one day and our car broke down. No phone, nothing in site and the temperature was –45. Nearest phone was 5 kilometers away.
What a workout! We were in recovery for a week after jogging for 5 kilometers in –45 C. Run or die, boy are you motivated.
Subject to be trained is taken about a distance form the base as shown in the table. Please base this routine on the table. We do not want anybody to die with this fitness routine. Have them get out and trick them into giving you their jacket.
Freezing to death is a great motivator. You will be surprised how fast they run at first.
Temperature compared to percentage distance/personal best one hour;
0-75%; -10/60%; -20/50%; -40/25%; -50/5%
Note you must consider snow depth as a factor and how icy it is. And be warned we have lost a few people and some have lost a few toes. And when it is really cold, hell you can even frostbite the inside of your nose!
And you can always use the routine on people you want to get rid of, poor employees, etc. All you have to do is say last time I saw them they were drinking Vodka. The police will ask no questions.
Building Strength The "Food Truck", fitness with food
As we lack such equipment as a forklift to help move materials we have instead developed some very strong individuals. Their Fitness, well it saves us money on other equipment. And keeps them out of gym, tying up our fitness equipment.
Food is delivered once month. The subjects to be trained are position to catch loads coming off the truck. One individual in this way may move several tons in less than an hour. This gives an extreme full bodywork out, total fitness.
The individual lifts in one hour what he would normally lift in a month. Yes he is not worth a "shit" for a week but it works.
