This isn't a Buffet

  Countless times I have referred to what I do in my program is Strength AND Conditioning. Without a doubt, the stuff people need to do vs. what they want to do are usually world distances apart. Few people like the "AND Conditioning" and will make excuses to by pass it, OR they will gladly substitute it for something else. I have taken car keys away from folks so they couldn't "get away". I've "chirp'd" publicly to embarrass them to do it and still find a de-conditioned element. NOT TODAY! I didn't allow anyone an out so to say! If they asked for a substitute exercise, I referred them to Rule #67 and then told them..."There is NO substitute" All complaints were met with my patented look and a "So?" Italic is what I did (and three amigos from my crew), the rest is what everyone did.   Today's Training: Run: 4 miles Squat: 225x15; 250x15 Dead Lift: 225x15; 250x15 GHR: 3x10x25 lb vest Run: 13 minutes AirDyne: 5 minutes steady state 10x15/45   Concept II Row: 5 minutes steady state 10x15/45 Sprints: 10x40 yards @ 75% effort Bike Commute: 21:18