GSB Tool Shed

The One That Got Away

2010-11-17T09:22:00.000-08:00

Back from opening weekend at Possum Walk with plenty of venison but unfortunetly, not from anything I harvested. Had my chance at a nice 8-pointer but the short story is... I jacked it up. Better luck was had by DP, Okie and Alec Dean who bagged his first Whitetail Sunday afternoon. I'll be back in the timber Friday for Round 2 and hopefully a different outcome.

2010 GSB Holiday Gathering

2010-11-11T11:39:00.000-08:00

First post since holiday season last year so plenty to catch up on but most importantly... Annual GSB Holiday Gathering will take place Thursday Dec. 16th at 810 Zone Plaza location.

On the topic of "catching up" ... One of our fellow brethern has been chasing his waistline since this time last year. GSB Geoff has dedicated himself to clean eating and Bootcamp Fitness with awesome results. A lot has changed for him... Inches, Pounds, Energy, Attitude and overall "KickAssNess". Congrats !!

Next up on the docket... Possum Walk Whitetails. Heading to the farm at O'Crack Thirty tomorrow in search of the elusive Wall Hanger Deluxe. Weather front pushing in overnight with temps dropping so they should be moving along with the Rut hitting full steam. Can't wait for the swelled necks and moist noses. Junior GSB from the Liberty Chapter will be in search of his first deer this year. They got him outfitted with a new .243 shootin' iron and sure he hasn't let it out of sight since bringing it home. Uncle Kunky took out a local youngster, Tanner during youth season 2 weekends ago and they bagged the boys first deer. Once his feet finally hit the ground after confirming he made a good shot said to Kunky ... "this is better than Christmas" ... That's what you call Buck Fever. I whipped up some jerky from the kill and been snacking on it this week. Nothing like fresh venison to get you pumped for more.

2009 Pics

GSB Holiday Gathering 2009

2009-12-21T07:24:00.000-08:00

Fellow GSB brethern gathered last Thursday Dec. 17th for our annual holiday party. Started off the day in the salt mine with our year end meeting and plans for 2010. Stopped by PF Changs for lunch with Felice and after a quick power nap back at the Shed, it was off to 810 Zone on the Plaza. As custom dictates Coppinger was the first to arrive shortly after 4pm. We initiated several new members with the exception of Rico and Mike The Travel Agent's buddy who was apparently was too scared with the thought of a shaved head during the cold winter in KC. Happy to announce newly inducted, Yogi will be opening our first chapter in Houston starting next month. Best of luck to him and thanks to Tebbe for sponsering.

We eventually found our way to O'Dowds where things became increasingly exicting courtesy of Stunk from the Palmer Chapter. We now know exactly what combination of Guiness, live music, dancing and good ol' fashioned rowdyness can not only get you kicked outta the bar once but twice in his case. Good times were had by all and already looking forward to next year.

Roomie and I met up with DP, Min, Russ and Kris to hear Jamey Johnson and Randy Houser kick some serious redneck tunes at the Beaumont a couple weeks ago. Great concert and awesome company. Ran into an old friend towards the end of the evening and closed it down at Chubby's

Stunk The Pride of Palmer USA

GSB's Kats, G-Off, Hawkeye

Roomie and RP holding down stools at Chub's

Meat On The Table

2009-11-30T08:01:00.000-08:00

There's not much more of a satisfying feeling than setting down to chow on something you harvested. Be it, veggies from the garden nutured from seed or fish snagged down at the pond. Last night at the Tool Shed it was deer loin from Hickory Ridge. Needless to say, based on my futile efforts during this season, it was pulled from the freezer but nonetheless.

I had 1 whole loin left from last year and decided to marinate a half for grilling and use the other half for stroganoff. Whipped up a concoction with liquid smoke, butt rub, garlic salt, black pepper, olive oil and red wine. Soaked in a trash bag (yes) for 24 hours and threw it on a hot Weber grill that roomie had stoked with lump charcoal and hickory chunks. 20 mins and 125 degrees later (overcooked venison is not tasty, use your thermometer and pull it around 120-125 and let set for 10 mins). Just mighta been the best backstrap ever fired up at the Tool Shed. Roomie and I did our best to polish off the entire 1/2 loin with the exception of a small chunk on the end which Lila taste tested (without approval) to her pleasure by the way she was licking her chops.

Deer loin with horseradish sauce and side of sausage/shrimp jambalaya

Not wanting to give up on the amazing weather, we had the fire pit goin all weekend. Great moon light and surprise visit by a special guest on Saturday. Good friends always welcome around the Tool Shed!!

Blue Shirt Day

2009-11-17T09:05:00.000-08:00

Attention GSB members who plan on joining us for the annual gathering next month. Apparently you'll need to get a baby blue sweater ordered ASAP cuz that appears to be the trend !!

Opening Weekend

2009-11-16T07:18:00.000-08:00

Touched down at the Tool Shed around 8:30 last night. Had a great weekend with the crew at Possum Walk. Didn't poke Mr. Big yet but had plenty of activity around to keep me occupied. Spent majority of my time overlooking the north bedding area and ditch on Russell's place. Hezzy and 10-Speed were able to bag theirs on Saturday morning which resulted in extra nap time for those boys. Scott the Fireman stopped by Saturday afternoon with a nice 13-pointer sporting matching stickers on each side. Great looking buck and will certainly have a place on his wall in Florida.

Let the dust settle from a busy weekend and hopefully they'll be calmed down when I head back up later this week.

Saturday morning harvest. Hezzy's appears to be related to his wall-hanger from 5 yrs ago.

Scott the Fireman with a solid 13-pointer destined for a wall in Florida

Okie watching over the boys at their 22cal. target practice

Basic Fitness

2009-11-12T07:29:00.000-08:00

This plays well into a conversation I had with a friend last week. If things get nasty, how confident are you in your ability to save yourself and provide assistance to those around you? How does your current fitness level stack up to those around you?

Mark Sisson has a good post comparing different standards for military, police, etc... The Daily Apple is a great blog for your rotation.

"Life shouldn’t be hard work unless you make it so. Everyday activities shouldn’t be struggles. Basic fitness should be like breathing – it should be second nature."

"Get comfortable with being uncomfortable" - OPT

Angel going heavy overhead (Catalyst Athletics)

Veterans Day

2009-11-11T13:06:00.001-08:00

Outta The Tool Shed

2009-11-10T08:20:00.001-08:00

Sorry for the lack of posts, been locked down in the Tool Shed for a couple months but we're back online now. Busy time of year as we're gearing up for opening day at Possum Walk and numerous holiday parties, etc... Some updates below. Hopefully be adding some pictures of our own take after this weekend.

* I've spent the last couple weekends up in Possum Walk building stands, meat poles, scouting, watching Hezzy drink coffee and mostly enjoying being around home. Momma Jill cooked up a batch of ham/beans that I'm still thinking about. Opening day is this Saturday 14th and I'm hoping that 10 point bruiser I spotted on Halloween is still checking scrapes at 5pm this Saturday. Been looking at this picture daily since then. Cuz Tanner bagged himself one during youth season.

South Luke's Place. Bruiser was checking scrape runs and sporting 10pt headgear

Cuz's 9pt. Halloween beauty

* Rocket alumni Dave Fast is a member of the Midwest Whitetail Pro Team. Check out their website for some great tips, videos and discussion.

* GSB Sails from the Amourdale Chapter has officially taken over one of the guest rooms in the Tool Shed. He's handy as hell to have around, came with another black dog for the kennel and will cook up the meanest road-kill BBQ you've ever tasted.

"Soupy" Sails

* The current Tool Shed location is for sale so HQ will be moving this winter if things go well. New place is sure to have some combination of; buried school bus, artillery, flags, drawbridge, canned goods, shooting range and flood lighting.

* Worked in a couple runs this fall with our Bootcamp crew. Royals 5K Run for charity with Shumway, HC and Coach. Kansas City Half Marathon with HC and TP.

RP, Shumway, HC, Coach / Royals 5K Run

* GSB Holiday Sit Down in scheduled for Thursday December 17th. Invites went out today with details. 10th Anniversary so we're expecting a big turnout !!

On The Big Show

2009-09-08T11:04:00.001-07:00

Dr. Eades is well known around the Tool Shed as I've posted many comments, links, etc... to the good Doctor. But... as troubling as it may be, I realize my blog traffic is somewhat sparse and most people have no clue who he is or what vaulable information he has to share. So you can understand my excitement when Coach Rut informed me that Dr. Eades had a visit with Bill O'Reilly. Check out the link for a quick but informative overview of what I consider to be the single biggest cause behind our growing obesity problem.

Performance Gains

2009-08-25T06:20:00.000-07:00

Great post on W0lfman's blog with a letter from Laura DeMarco who is a legit fire breather from the ATL. If you're still stuffing your face with the outdated, government subsidized food pyramid hailing grains as the holy mother of all nutrition, then you really need to get with the program. I know of no one who's made a whole sale change and dedicated themselves to a true gluten/grain free plan that's not seen improvements immediately. You will literally start seeing improvements within hours (energy, sleep) days (body comp) weeks (performance).

The letter from Laura is a very detailed account of her progress over the years. Impressive and I'm sure her gains will continue at a brisk pace.

Check it out... http://robbwolf.com/?p=710#comments

Sweet Tater Scuffle

2009-08-07T07:00:00.001-07:00

Few things compare with fresh from the garden tomato's !! Served on the side with a large helping of GSB Tool Shed speciality... Bacon, Ham and Sweet Tater Scuffle. Throw a couple Hickory Ridge hen eggs from lil cuz on top and you're on the way to an incredible Friday !! Breakfast of Champions !!

Rob and Nicki from NorCal are in town for the CF Nutrition Cert at Stew's box tomorrow. Received word they finally dropped luggage at 0230 hours. Sure they'll be racked out for a while but I feel sorry for that Jura when they roll out. Great folks running a tight operation and spreading the good word of nutrition every weekend across the country. Thanks to them !!

Triple A Field Trip

2009-08-03T06:47:00.001-07:00

Nana, Alayna, Alec, Adkin paid an overnight visit to the Tool Shed last week. We fired up some sliders and lit the fire pit for smores later on. Small boy went along with Uncle Bobo to help coach BCF the next morning. Great times !!

True Colors

2009-07-24T07:41:00.000-07:00

I had the fortunate pleasure of spending the last 2 weeks with a great guy. Matt Quante joined us for the 0600 Advanced Bootcamp class while home on leave from the desert. He brought it hard straight outta the gate and didn't let up. Inspiring in more ways than one. He's touched us all in a special way and will be in our thoughts as he goes wheels up for another visit overseas. Can't wait to have him back in the fall. -RP

Media Marvels

2009-07-14T06:49:00.000-07:00

Grinding out the sandbag carry at CrossFit Games 2009. Think these arse-kickers perform on a low-fat diet?....think again.

Found myself lounging around the Shed licking my wounds last night after Coach and I finished up our date with "Diane". As I laid back in the lounge chair throwing back full dose of Surge, I decided to turn on the dumb box to see what the rest of the world was doing. In an effort to keep my horizons extended to their limits, I reluctantly switched over to the national news and immediately found myself bombarded with the useless jabber they're known for. Every story presented with only the facts to support their biased views. Much happier when I sprinted my way to the Golf Channel and found highlights of the 1977 British Open. "Dual in the Sun" between Jack and Tom.

Happy to see another great post from Dr. Eades this morning with a similar theme about media mis-leadings. http://www.proteinpower.com/drmike/saturated-fat/abcs-big-meal-propaganda/#more-3186

Protien Power

2009-06-15T07:14:00.000-07:00

Spent the weekend, going back through Dr. Eades book to review some highlights and bullet points. If you've not read Protien Power, I strongly suggest a quick trip over to Amazon so you can pickup a copy. Easy reading but extremely informative approaches to learning, implementing and living the modertate protien, low carb lifestyle. And that's truly what it is... a "lifestyle".

More rain today...the boat's just about finished out back, we'll be loading 2x2 here shortly.

http://www.amazon.com/gp/product/0553574752?ie=UTF8&tag=proteinpowerc-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0553574752

CrossFit Level 1 Certification

2009-06-02T09:26:00.001-07:00

Spent the weekend at CF Level 1 Cert in Ft. Leavenworth with a great group of trainers and athletes. Stew from CrossFit Results and Col. Mark Monroe did a tremendous job of hosting as well.

After completing B2B Tabata Squats, Fran and Fight Gone Bad in a 18 hour period, my stuff was gassed. Still walking a little sideways yet today.

T.G.I.F.

2009-05-29T06:46:00.000-07:00

Packing up the brown bag lunch sack with meat and veggies. Heading to Fort Leaveworth all day Sat/Sun to hang with Stew and his crew for the CrossFit Level 1 Certification. Been anxiously awaiting and now it's here. Coach was able to slip T Potts in at the last minute so I'll have a someone riding shotgun.

End of the week is here. Celebrate to your hearts content but I'd suggest one less Black Cat on your sledgehammer if you roll like these boys in the video. Courtesy of Rico. Pretty good chance they're relatives.... but not for certain.

Happy May Day

2009-05-01T03:21:00.000-07:00

Wonderful time of year to get your hands dirty. Mulch arriving this afternoon.

Always be aware of others but do something for yourself today and remember...smiles are contagious

"Hee that is in a towne in May loseth his spring" ~George Herbert

Meat Meat Meat

2009-04-29T10:24:00.000-07:00

Chicken Spedini, Beef Filet, Beef Ribeye and Spring Onions from the Tool Shed garden.

Fresh Morels

Took a trip to McGonigles last evening to pick up some meat to grill. If you're a KC area resident and haven't visited the place, do yourself a favor and get there soon !! I've been a customer for 10 years and the place gets better all the time.

Great people, experienced butchers and fish mongers in addition to a killer deli for quick fresh stuff. Smokers are always going so you can walk up and purchase all kinds of BBQ meat. All kinds of bones availalbe for stocks, etc... Shatto dairy products, nothing like fresh milk from a glass jar (for you non-militant Paleo types).

Recieved a big surprise when I returned home to find neighbor boy Stephen and his crew rounded up some fresh morels !! He was kind enough to share and I knew spring was definately here. The big one measured 7". Eat Time.

Fire It Up !!

2009-04-20T09:22:00.001-07:00

Hard to beat smoked meat and roasted veggies. Sunday afternoon afforded a wonderful opportunity to fire up the Weber and get after it. Still have Old Mexico on the mind so I smoked some chicken thighs and pork loin and stewed in their own juices slowly in the oven.

Roasted veggies and peepers for 2 different salsas along with Poblno's that I stuffed with a chicken mixture. Lil shot of Patron to wash it down, hey...it's Sunday after all. Recipes will be featured on our upcoming Bootcamp Nutrtition blog...stay tuned. - RP

Easter on the Beach

2009-04-16T07:26:00.000-07:00

80 degree days, 70 degree nights. Cool white sand and cool Negra Modelo's. Good food and even better company. Not much else to say. Never spent an Easter like this...

Wheels Up !!

2009-04-07T09:12:00.001-07:00

Tool Shed is shutting down and 0800 hrs tomorrow we're goin wheels up for Old Mexico.

Was It Worth It?

2009-03-30T12:32:00.000-07:00

Turned out to be a quote heavy day. Seemed like around every corner was another example of weighing options and choosing paths. All hit me from different places yet all related.

Alfred Lord Tennyson..."'Tis better to have loved and lost than never to have loved at all"

Garth Brooks ... "We could've missed the pain but we would've missed the dance"

Often times we're faced with decisions which at the time seem so larger than life... you're in the heat of battle or facing stern opposition to your view points or struggling internally with moral choices and at moments notice you must decide... Is the gain worth the pain? Does the reward outweigh the risk? What will people think? Will I regret this? And that, regret, is ultimately what we all must deal with. Important to remember, we not only have regret from Action but also Lack of Action. Not taking the plunge can come back to bite you just as hard as taking the plunge. At the end of the day, it's your head hitting the pillow and only you know if you're at peace...not peace with someone else... but peace with yourself.

Shane McConkey age 39 died last Thursday while filming in Italy. This was a guy who knew how to take some serious plunges. http://www.youtube.com/watch?v=KUfF-kyKdGU

Freddy at CrossFit OneWorld posted one of my favorite quotes today. Known by a few different names but "Man in the Arena" is my favorite.

Theodore Roosevelt:
"It is not the critic who counts. Not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man in the arena, whose face is marred by dust and sweat and blood, who strives valiantly...who knows the great enthusiasms, the great devotions, who spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have knew neither victory nor defeat."

Speech at the Sorbonne, Paris April 23, 1910

Where Does Your Food Come From?

2009-03-24T08:43:00.000-07:00

I feel quite blessed to have not only the desire but also access to resources to stock my freezer with wild game, locally raised meat, self grown veggies, etc... Growing up hunting and fishing it seems like second nature but even for those less experienced, it's easy to get involved and begin the process of feeding yourself from sustainable, low impact, quality sources. When the cold box is running low or I feel like something different, there are other options. Over the last few years, the local grocery has expanded their offerings under the Good Natured Family Farms CSA. They team with local farms to offer almost any whole product you can imagine.

One of our students this morning said they needed to get home and whip up some bacon and eggs for the kids prior to their first day back after spring break. Hearing things like that is music to my ears. Dump that sugar spiked cereal and pop-tart routine, it's garbage. These kids need real food from real sources.

Check out the link courtesy of NYC CrossFit Box. Butchers doing it the right way. Definately on my list for the next big apple trip.

Innagural 0500 BCF Class

2009-03-16T07:32:00.000-07:00

We graduated the first 0500 Bootcamp Traditional class last Friday. This was the first go-round for the early start time and it was well accepted. Had a few veterans come over from 0600 to lead the newbies during this section. The freshman had some big hitters layin down solid efforts right outta the gate. Congrats.

Front Row: Booty, Liz Middle Row: Emily, Connors, G-Money Back Row: Andy and Moe

Just Hangin Around

2009-03-08T14:56:00.001-07:00

Rut, Stunk, Kev readying the sections for lift off

Took a roadie up north this weekend and was treated to the finest chunk of prime rib you'll find anywhere. Stopped by Toadholler Ironworks this morning to load up the new Jungle Gym for the BCF box. With the help of Rutman, KHall and the Pride of Palmer, KS we slapped that baby together in record time.

We anticipate by mid-summer, the Jungle Gym's will be available for sale on the Bootcamp Fitness website. Details to come.

Finished product ready for dead hangers and swingers

Paleo 1 Skillet Methods

2009-03-06T07:15:00.000-08:00

Pork Tenderloin Broccoli and Pepper Hash

You can whip up some darn good Paleo meals with a 12" skillet, olive oil, meat, veggies and some seasoning. Regardless of what ingredients you choose, the process is simple and quick. No whining about lack of time to prepare good meals. This took total of 20 mins from the time I hit the kitchen.

Cut up chunks of meat and season liberally with your house blend (GSB Seasoning includes; cayenne pepper, garlic powder, black pepper, oregano, thyme, basil, kosher salt and some secret items) Add 3-4 Tbsp of olive oil to skillet, brown the meat within a couple minutes of being done. Remove from pan, set aside while you saute the veggies with some fresh garlic until slighthly wilted, de-glaze the pan with 1/2 cup of your favorite wine and throw back in the meat. Simmer for another couple minutes and you're golden !!

We're working on a the initial stages of a GSB Tool Shed cookbook. Stay tuned for more details.

The Edge

2009-03-02T10:45:00.000-08:00

When's the last time you visited the edge? If you've been there before you know what I mean, if not...go search it out. Take yourself there and peek over, it's amazing what you can learn about yourself and the people following you. Pain rarely keeps us from the edge, most often our minds start sputtering before we get there and you're left to wonder..."what if". Remember....No Regrets.

Are You Nuts?

2009-02-23T13:57:00.000-08:00

When it's snack time around the Tool Shed, we reach for tasty treats and when it comes to fat blocks...there's nuttin better than nuts. Skip the sugar, salt, honey versions, just plain will suit ya fine. I like to reuse my parmesean cheese containers, perfect for downsizing the big bags of nuts I pick up at the local Whole Paycheck.

Check out Tom's blog, gotta like MEAT !!

Props to JRut on this weekends 160 lb. Regional Championship !! Kid is legit and heading for Wichita.

New Bootcamp Fitness Classes !!

2009-02-20T11:05:00.000-08:00

Feb. 2009 Grads

Plenty of good seats still available !! We've opened up new class times at the Box so if the thought of making the 0600 class was too much to bear you're in luck !! We're now offering 0500, 0600, 0700, 0900 Monday-Friday and 0900 on Saturday's.

K Hall and Abbie J have joined the trainer staff and bring great experience and energy to our team. Check out the website for more details... Bootcamp Fitness KC

Snack Time

2009-02-17T07:52:00.000-08:00

The incredible edible EGG !! Snack Time !!

I've been quietly observing trends taking place in the break room kitchen down on Booth. It's a weekly occurance at the salt mine that one our valued vendors drops a load of fresh doughnuts. Cream filled, chocolate icing, long johns, double glazed, etc... It's understandable to see wide-eyed excitement across the faces of folks anxious to jump in head first, those puppies looks tasty !!

Although recently, I've been happy to see the fat rings are disappearing a little slower every week. Troops are opting for something a little more nutritious and realizing the after effects are much less severe when you're snacking on hardboiled eggs and macadamia nuts. The fridge is quickly becoming home to fresh veggies, tuna, eggs and the green tea is getting snapped up much quicker than the sugar filled Swiss Miss. Granted it may be a while before the vending machine guy replaces dorritos with avocados but nonetheless....progress is being made.

Paleo study on Bay Area participants
NorCal burger eating contest with Coach Rip's commentary

Nicki Violetti's new blog

Super Bowl of Stock Car Racing

2009-02-15T06:19:00.000-08:00

Tony Stewart takes the Camping World 300 at Daytona on Saturday

51st Annual Daytona 500

Time for the moonshiners to get back behind the wheel and fire up another season of Cup racing. Weather doesn't look promising with rain showers coming down now and more in the forecast. Hopefully mother nature will cooperate. Props to T Stew for his victory in the Nationwide race yesterday. Driving a Hendrick owned ride he brought home his 4th win in the last 5 spring Daytona Nationwide races.

Bootcamp Fitness KC has finally landed on Facebook. If you're a FB'er check it out and become friends with our extended family. K Hall has done a great job setting it up and will be posting more pics and vids soon.

Rut's Favorite Day

2009-02-12T09:00:00.000-08:00

Coach Rut touts Thursday as the "best day of the week" and in typical Rutman fashion, the WOD was delivered courtesy of the Pain Train this morning. 0600 crew was introduced to the Burpee version of Last Man Standing... 1st minute / 1 burpee...2nd minute / 2 burpee... you get the picutre, continue until you can't answer the bell for the next 1 minute segment then upstairs for Part 2 which was no joke in itself. 15 mins and 120 burpess later, this cowboy was baked.

Congrats to Palmer, KS native son for pulling home a very impressive podium finish. Stunk is bringing the heat lately.

From the what's new department: Robb Wolf has a fresh look on his blog. Check it out and see the Birthday wish to Mr. Darwin, great picture up there.

Just yesterday, I was having a conversation with another coach about mid-afternoon energy slumps and sure enough as I was rolling thru the blogs this morning I see Mark over at the Apple has a great post on the subject. Needless to say...nutrition, sleep, activity will help eliminate the major cases but if you're still draggin arse, he has some good tips.

The mid-afternoon nap is an elusive creature but unbelievable in terms of renewed focus, energy, etc... If the nap is out of reach, at least shoot for a couple minutes of relaxation with eyes closed. Focus on slower breathing and eliminating any outside thoughts. Your brain processing and heart rate will slow which can provide big benefits in a short amount of time.

Drink Thirty

2009-02-10T07:42:00.001-08:00

Nicky likes his drink in a big boy glass

From time to time, we all savor a little "Who Hit John" and deservedly so after a fanny waxin WOD or 36 hole grinder on a summer day. Keep in mind, moderation, moderation, moderation. If you're running lean Paleo, a couple beers will pretty much blow up your day. Timing helps as well.

I shoot for packing in 70% of my daliy carbs during post WOD meals during which time those carbs are helping to open the pathways to your muscles so the protien can be driven home. Any meal other than post WOD with even moderate levels of carbs and you'll see this gater draggin his tail around. - RP

Alcohol Item (serving size)
Carbs (g)

Beer, regular (12 fl oz) 13g
Beer, light (12 fl oz) 4.5g
Wine, red (3.5 fl oz) 1.75g
Wine, rose (3.5 fl oz) 1.5
Wine, white (3.5 fl oz) 1g
Cider, dry (1 pint) 15g
Gin, Rum, Vodka, Whisky (1 fl oz) 0g
Sherry (2 fl oz) 3g
Port (2 fl oz) 6g
Guinness (1/2 pint) 4g

Spring Weather !!

2009-02-06T07:19:00.000-08:00

On our way to record temps today. First tee will be crowded with the Thursday/Friday group, balls flying everywhere, RC droppin a red-ass on folks...a real shiz-talkin Chopper festival.

Roll out with this shirt on your back and expect a wide-berth from the gallery as you glide along.

If you haven't checked out Pandora...do so immediately !! Props to Logan Rut for the intro. Setup your own radio station by entering 1 artist or song and it only plays like music on that station, create as many different stations as you like. Technology is sweet.

Good weekend to all !! RP

Happy ?

2009-02-03T08:26:00.001-08:00

We all experience and travel thru delicate times that require extra strength and determination in the face of adversity. While these challenges may be introduced by outside forces, often they're initiated by our own internal workings. The presentation of such challanges typically happens without notice so there we stand, situation squarely in front us and ready to act.

A friend gave me a copy of this quote a couple years back and it's been taped to my computer since.

"If you don't like something, change it. If you can't change it, change your attitude. Don't complain" - Maya Angelou

Good post and links from Dr. Eades on how to handle controllable factors or lack there of. If you're not already checking in with the good Dr. I'd suggest doing so.

HFCS (High Fructose Corn Shiz)

2009-01-31T05:12:00.000-08:00

"This study appears to be based on outdated information of dubious significance," said Audrae Erickson, president of the Corn Refiners Association, in a statement. "Our industry has used mercury-free versions of the two re-agents mentioned in the study, hydrochloric acid and caustic soda, for several years. These mercury-free re-agents perform important functions, including adjusting pH balances." ......Washington Post link

Setting around the Shed this morning drinking a cup of KC's finest Roasterie and watching my friends on FNC. Heard this story about products containing High Fructose Corn Syrup (HFCS) made with mercury. I'm sure by now most people have seen that rediculous commercial sponsered by the Corn Refiners Assoc where 1 brother is convincing the other one that HFCS is not bad for you..."same nutritional value as sugar"... Great !!! That's wonderful news...hold on...what exactly is the nutritional value of sugar and why would I want to eat something equivalant that also contains traces of mercury?? Do yourself and family a big favor and get rid of that shit immediately. If products in your house contain sugar and HFCS, there's an alternative, you just need to read the labels. Remember the more processed, the more crap it contains. As Dr. Ashton a frequent guest on FNC says "Eat from the farm not the factory".

Enjoy the weekend, I'm off to watch to the 160lb. BAMF from Ensley Lane get his biznass done on the mat. RP

But...Isn't Fat Bad For You?

2009-01-30T08:54:00.000-08:00

Gathering family around the dining room table is becoming an exception rather than the rule. Growing up there wasn't an option, we all sat down and discussed the days events; good, bad or otherwise. If you have troops all over the compound, try to round them up starting at least 1 night a week and see what happens. You'll be amazed what you hear and how much better you feel afterwards. The kids need to learn the ropes as well, get them involved at an early age with shopping, prepping, cooking, serving and doing the dishes which is another lost art. Give the dishwasher a break, someone grab the dish rag and everyone get a drying towel and practice your TEAMWORK.

Snippet from Jen McLagan's book on FAT. I get this quesiton from students quite often because it's beat into people by the media, ADA, government and other interest groups that FAT is bad. There are bad fats out there but educate yourself on what IS and ISN'T . _ RP Click here for rest of article

" It's also how we relate to our food. We consume large portions of prepared foods, huge portions. Food is relatively cheap: We spend less than 10 percent of our income on it. Consequently, we don't value it. Many see it simply as fuel or a medicine, not a pleasure. Because people have become so disconnected from their food, they fear it and continually break it down into good and bad elements.
There's also a widespread myth that making food from scratch takes too much time and is expensive. It may not always be quicker, but it is better for you and cheaper when all the costs are considered.

If we cooked our food, sat down at a table with friends and family and enjoyed eating it, we would be healthier, happier and probably thinner. "

Vegans Need Not Apply

2009-01-22T08:33:00.000-08:00

Tough to beat some good ol' red meat cooked to the correct temp. Usually grill it up but decided to use a new cast iron skillet that Santa dropped off. Side of sweet-tater scuffle, broccoli and glass of red vino. Eat Time.

Beer-Thirty !!

2009-01-21T09:32:00.001-08:00

Careful what you wish for. This ol' boy could improve his fitness dramitcally by getting his own beer.

Breaking News: Since that trip across the pond, I've not been able to get Murphy's Stout off the brain. Wiht the exception of 2 places I know of who carry it on tap, you can only get a home stash from Lucas out south on 119th St. The canned version tastes nothing like the real-deal but luckily this weekend I discovered something that satisfies my cravings. Make no mistake, it's not Murphy's but has similar characteristics and unique flavor. Check with your local suds salesman to see if they stock Left Hand Brewing's Milk Stout. It's Legit.

I'm currently working on an IPA taste testing mission. Results to follow in the next couple weeks.

Bowl O' Goodies

2009-01-19T09:17:00.000-08:00

I get a couple extra ZZZZ's on Saturday mornings combined with the fact it's a rest day (5 on / 2 off), I typically change up my morning fueling. Usually post-Bootcamp meal at 0700 hrs consists of eggs, meat, veggies, milk, sweet taters but rest days I like me some jacked up oatmeal.

McCann's has a quick cook version that's great for 3min oatmeal. Fire it up and when the bell dings and it's flammin hot, throw in some yogurt, berries and scoop of protien powder and it's Eat Time.

Check out the Eat Time DVD masterminded by Coach Rut and Wolfman. Great tips on shopping, prep'ing, cooking, etc...

It's Gotta Be The Shoes

2009-01-17T09:18:00.000-08:00

New weightlifting kicks arrived from Rogue Fitness yesterday. These Do-Win's are mean mothers!! Laced them up and headed straight for the Tool Shed to grab a bar. Great stability and comfort. Love 'em !!

Happy weekend to all !!

How Would You Like Your Eggs?

2009-01-10T06:22:00.000-08:00

One word....LEGIT !! For those of you like me who can't pull themselves to visit the local foot grinder, here's the solution. I've seen the Egg advertised on TV and checked out the fliers in the Sunday morning fish wrap but this week I was cruising CVS and there it was. I couldn't resist and now I wish I'd done it sooner.

Meat

2009-01-07T14:23:00.000-08:00

Greetings. Checked outta the Tool Shed for an extended vacation but back now and refreshed after an enjoyable Christmas and New Years filled with plenty of good meat and veg. Threw down some yard bird and sea horses Italian style for Christmas dinner on Linden followed up by whole beef loin in the Ville and finished the year off with a big ol' filet before mid-night and was out before the ball dropped. Not the most exciting dude to hang with on 12/31 but it sure felt good rolling to BCF the morning of 1/1 and knowing I got a jump on those hacks sleeping in. Like RC says "you can't birdie them all if you don't birdie the first"

Cruising around yesterday I stumbled on this blog from former KC Chief John Welbourn. Some great posts on nutrition and other general good shiz. RP

My kind of pyramid

Safe Travels

2008-12-19T15:55:00.000-08:00

Tis the season for travel. Momma always said "you boys be careful" but to a 16 yr old on his way to a long night of muddy back roads, terrace jumpin' and Tom Ross cop slides, the chances of that were slim to none. Guess it eventually sunk in, nowadays my goodbyes are always followed up with a dose of "be careful".

Rutman and Fast Eddie Phillips logging some windsheild time Irish Style, northbound from Kinsale to Killarney.

9th annual GSB Holiday rug-cuttin took place last night. Freezing rain held some boys close to home but pleased to see many regulars and... "staple your head to the carpet" shocked to see one of the GSB Founding Fathers glide thru the door. Sure nuff, GSB Gilrodd made an appearance. Love that guy.

Pleased to announce pledge conversions last night; GSB Tebbe who will be heading up the new Lees Summit chapter. Along with GSB Mikey the Travel Agent. Congrats!! Real pleasure having you on the best rickshaw ride west of the Muddy Miss.

Was Your Day Productive?

2008-12-12T07:30:00.000-08:00

It's a routine of mine upon awaking each morning to analyze the past nights sleep. How many hours? were they quality? how many times did I wake up? how quick did I go back down? Last night in particular I woke up only 1 time due to the fact Coco had managed to wedge herself beside me so far, I was in danger of doing an endo right off the bed. But all in all a good 8 hours worth of sleep, but got me thinking. We spend a solid 1/3 of our life sleeping which is by all means neccesary for body repair, cell replenishment, heart rest and general downtime for the cabbage.

Now that you've got the rack-time logged, what do you do with the hours you have remaining? Strive to squeeze every single mintue for something worthwhile and most of all satisfying. When the day's winding down ask yourself "Do I have any regrets?"

I ran across this site yesterday and recommend checking out the blog post from Craig Weller of Barefoot Fitness in Spearfish, SD

Fuel Up

2008-12-05T08:51:00.000-08:00

Today will conclude my first month of M-W-F evening weight training. On those double-up days with Bootcamp in the morning, it's hard to get enough fuel in the tank. I've ramped up intake and thrown in some additional carbs which has helped along with a post-workout dose of Surge. To quote Coach Rut "tastes like cake frosting" Stuff is gooood and gooood for you, get some at T-Nation. Great articles and pics as well.

Weekends are rest time and nothing goes better with kicking back than a pint of your favorite suds. Got turned onto Odell's IPA and the GSB icebox has been stocked since. For those chilly days, nothing beats the thick stuff. No doubt any Guinness is good Guinness but when you're knocking back pints in Lahinch, Ireland they taste like no other.

Props to our NWMSU Bearcats. Hosting North Alabama in the D-II semi-finals tomorrow. Good luck.

Heading out to Arrowhead for Big 12 Championship with GSB Red from the South Leawood chapter

Rico Spotting

2008-12-04T09:15:00.000-08:00

It goes without saying... Bootcamp hasn't been quite the same since Rico went MIA. Word thru the grapevine, he's pursuing his culinary passion with a quaint little bistro and lounge. I expect the backroom is filled with barbells and jump ropes.

ToadHoller IronWorks

2008-12-01T09:42:00.000-08:00

ToadHoller IronWorks

Trip back home for Turkey Day. Surprise of the day courtesy uncle Kunk who grilled up some fat-back wrapped venison loins to accompany the bird and ham. Throw some of momma Jill's corn-oyster dressing on the side and you gotta recipie for naptime.

Spent Friday morning bumping (drinking coffee and telling stories) around the shop. Ironworks is fabricating a new pullup structure for our Box in the city. Needless to say we got numerous opinions and hairy eyeballs from the locals. Never thought I'd see the day but Rowdy Yates sold Land O' Lakes and retired this year. Not to worry, he kept fishing rites but needing a place to call home, he purchased a piece of ground behind the shop and erected a new shed.

Sign based off Grandpa Neils old truck

Rowdy's new home away from home

In the Zone

2008-11-25T07:25:00.000-08:00

Protien, Fat, Carbs. Zoned out on wild Coho salmon topped with a spicy tomato sauce, sauteed veggies and 1/2 avacado in the sidecar. Glass of red vino to wash it down and you're golden.

Props to our NWMSU Bearcats. Advanced to D-II quarterfinals with a last second victory over the much dis-liked Gorillas from Pitt State. Abilene Christian up this Saturday who handed us our jockey straps and only loss this year. Redemption is near !!

GSB Deer Camp 2008

2008-11-17T07:07:00.000-08:00

Hezzy, RP, DP

Possum Walk provided us with the best weekend since 2002. We had 5 bucks plugged by noon on Sunday along with a couple of the opposite gender for the freezer.

I cold missed a huge 10-pointer on Saturday evening, Buck Fever got the best of me so we'll keep that story short...still a little steamed. Went back out Sunday morning and setup on Hickory Ridge in a ground stand overlooking an open pasture on the east, leading down to a pond, oak timber to the south and a blackberry and locust thicket to the west. I've taken 4 bucks from the same area in the past. The activity was busy before sunrise with some smaller bucks and does working the thickets and oak timber. At 8:15 I had my attention focused on some does passing 30 yards to the west when I looked back to the south and saw 2 nice identical 8-pointers each herding a doe about 100 yards out. Coming north from the oak timber they were straight downwind of me but considering where their noses were stuck, they weren't gonna wind me. So similar in size, I scoped them both to determine the shooter and picked out a spot 20-30 yards ahead of him and waited until he filled the scope. He stopped to check a scrape and the ol' Savage 99 in 308 cal. blasted out a 168 grain ballistic tip Winchester that found his boiler room.

Got redemption from that episode the night before with this dude, he was corn fed and rutted up with a neck almost the size of his chest. Field dressed at 220 lbs. which qualifies as a new PR for me.

Props to 11 yr old GSB in training, Grant Gibson from the Tulsa Branch. He took his first buck on Saturday morning and followed it up by bagging a doe with a sharp shooting 160 yard strike Sunday afternoon.

220 lbs vs. 180 lbs

Grant, Allen, Adkin, DP, Alec, Hezzy, Kunky, Tanner, RP, Andrew

Turkey Trot

2008-11-06T07:50:00.000-08:00

My 9 yr old camera finally shot craps so I didn't get a pic so you'll have to make your own and see what it looks like.

1 lb. Ground Turkey Breast
2 Garlic Cloves
2 Cups Sliced Baby Portobello Mushrooms
1/2 Cup Sliced Onions
1/2 Avocado
White Wine
Salt and Pepper
Olive Oil

Mix turkey with salt/pepper to make (4) 1/4 lb. patties. Brown in large skillet with olive oil until completely cook thru, should have lightly brown crust with plenty of brown bits in the pan. Remove and set aside. Add a bit more olive oil and quickly sweat out garlic, onions and mushrooms for the sauce.

Crank up the heat, Add 1 cup White wine to de-glaze (get all the brown bits up by scraping with a wooden spoon!!) the pan. Let reduce until sauce thickens, approx. 2-3 mins. (pat of butter will add a nice sheen to the sauce) and pour over turkey burgers. Top with slice avocado and dig in. Serve with a side of fresh steamed veggies. EAT TIME !!

Donny Travolta

2008-10-31T07:26:00.000-07:00

Happy Halloween to all my fellow GSB's freaks. Can't wait for the stories on Monday morning. Staying in with the dogs to hand out candy tonight and then busting out my spectators on Sat evening for a house party in BFE. Thought about WOD'ing in this today but the temp gauge would've pegged in no time. Good weekend to everyone. RP

Stunk

2008-10-29T09:27:00.000-07:00

The Pride of Palmer, KS USA just got back from a trip to Old Mexico. Sure they've never seen anything like that boy. He's back at BCF this week and looking strong as ever.

Cold weather is finally here so get out the slow-cooker and cook some meat !! Recipes coming soon...

Mean Green

2008-10-24T10:08:00.000-07:00

Future Bearcat middle linebacker. Don't mess with this dude. He rules the playgrounds in Liberty.

Have a good weekend !!

Waterville

2008-10-07T11:40:00.000-07:00

Day 3: Waterville Golf Links Ring of Kerry

Early wake up call today (especially for Nick since he was locked out of the B&B but luckily Hank heard him yelling outside at 2:00am and let him in) so we could make the hour long drive to the far western reaches of the Ring of Kerry. The drive around Ring of Kerry is absolutely breath taking with lowland swamps transitioning to the huge hills sheep call home. As if there was any doubt another special day was in store, we caught a full rainbow over Ballingskelligs Bay.

The earliest records of golf in Waterville can be traced back to the late 1800's when workers built and manned the first transAtlantic cable stations connecting Europe and North America. The bulk of the course you see today was completed in 1973 after purchase by John Mulcahy and has undergone numerous changes since the latest of which under Tom Fazio's watchful eye. Waterville has special place in the hearts of some well known sticks; Woods, Els, O'Meara, Furyk, Appelby, Duval, Jansen all of which have used it as not only a tune up course for the British Open but also to satisfy their salmon fishing desires. Joining them every step of the way, the late Payne Stewart fell in love with the place and in return the locals adopted Payne as their own. He was awarded the Captaincy of Waterville the year of his death and since they've dedicated a Bronze statue in remembrance.

Having studied the history and golf at Waterville, I was really looking forward to teeing it up and she didn't disappoint. The weather was classic Ireland, mid 50's and rainy mist all day. Starting at the opening hole where you stare down a 430 yard par 4 complete with pot bunkers left and right and a green that appears 2 miles away, you know it's time to pull on the big-boy pants. Holes 2 and 3 are the best par 4 back-to-back combo we played. #2 "Christy's Choice" is a long par 4 with a tight tee shot that has to be hit solid in order to reach the green with your second shot. A long iron or hybrid is not the ideal club to attack a slanting, angling, juking green that look as if it was placed there with the sole purpose of deflecting approach shots. Somehow I managed to sneak it on in regulation and was enjoying my walk to the green along with the calming view of the inner bay sanctuary when I was suddenly interupted by Cooker sprinting (fast walk) back to the tee-box to rescue his abandon Bloody Mary. #3 is an incredible hole hugging the inner bay on the right side with a dog leg approach to a severly slanted back to front green. After starting with 3 consecutive pars, I knew something had to give and it surely did at the short par3 4th hole. For a hole that looks short enough that you could throw your egg from the tee box, it bit our whole group hard, complete with "four jacks" and "on again-off agains" we all doubled the hole. In an effort to erase the horrible memory, I forgot which hole but at one point on the front, Hank found himself greenside bunkered went totally spaz, I stopped counting the swipes at 9 and I'm sure he'd still be there if Fisher hadn't jumped in to stop the bleeding. After Kissick's All-County par on the intimidating 9th hole, we went 4 up in the match.

The backside sends you back out from the clubhouse for more abuse and beauty. #10 is a tight long par 4 that progressivly tightens to about 5 yards wide before the green, don't plan on running it up here. #11 "Tranquility" is a splendid par 5 that's reachable if you carry your drive over the plataeu where the first half of the fairway runs out. That's the easy part...carding bogey from the fairway 200 yds out takes some real work...errr some real hacking. #12 "Mass Hole" named for the hollow in front of the green where Catholics gathered way back when to hide from the haters. An intimidating tee shot of 185 yards that's all carry if not, you visit the "hole" at which point praying is the only option. The tee shot on #15 is blind so pick a house in the distance, swing it and hope you find it somewhere in the short grass. Made par here to close out our match. The final 3 holes at Waterville turn from the inner bay and run up along the ocean. #16 plays entirely up hill and upon reaching the fairway you have the first wonderful view of the ocean and get a little caught up in the moment until you realize the approach shot still awaits. O.B. right and major trouble everywhere else, this is an intimidating 2nd shot and most severly sloped green on the course. You're rewarded for hauling your sticks up the big climb to the 17th tee. The highest point on the course offers tremendous views and yet another 190 carry to a large sloped green. #18 ranks as my favorite closing hole on the trip, from the tee it looks something short of 800 yards down there and bunkers guard the drive, second and third shots. Walking down the fairway you hear the waves crashing the beach, look towards the clubhouse in a mist and realize this place is special and you're damn lucky to have expereinced it.

Approach to #2 with inner bay in background

9th hole from the tee box

12th hole "Mass"

View from 17th tee

18th O' Grady's Beach

RP, Kissick, Fisher, Hank (17th tee)

Tralee Golf Club

2008-09-30T11:43:00.000-07:00

Day 2: Tralee Golf Club County Kerry Ireland

After the second round at Old Head we traveled north to Killarney for a 3 night stay at the Woodlawn House. Very pleasant B&B with large rooms and close proximity to downtown. Rutman and I made a mad dash to Laurels Pub to have our drink with Carole Brown. Great story about Carole but better off you discover it for yourself. If you're ever in Killarney, visit Laurels and ask to have a drink with her.

We shoved off early Friday morning for 36 at Tralee which was approx. 1 hour drive north. Tralee Golf Club was founded in 1896 and moved to it's current location and Arnold Palmer design in 1984. Situated on the Barrow Pennisula it's an ideal setting for classic links golf. Surronded on 3 sides by water and beautiful beaches, you find yourself hypnotized and in need of a quick head shake to get your mind back on the game. In Mr. Palmer's words... "I designed the first nine but surely God designed the back nine"

Nicky Six on the par 3 3rd hole

The front nine starts with a gentle introduction on holes 1 and 2 to our first links golf. But, upon reaching the third hole, you're quickly reminded that wind and coastlines are going to be a prominent part of this trip. After a quick turn back inland for #'s 4 and 5, you reach Palmer's favorite 3 hole stretch of 6,7,8. The par 4 6th has such dramitic undulations in the fairway I was unable to see over them and told Nick, it looked like an elephant burial ground. My favorite hole on the opening nine, #8 begs you to cut a big chunk off Barrow Harbor but into the wind your landing area is about 15 paces wide. On your walk up the 9th fairway, a relativley straight forward par 5 birdie chance, you've no idea what awaits you on the back side.

View from #11 fairway to what awaits on the back. #12 flag in foreground with #13 flag in distance

While playing the front nine, you're insulated from any clear views of the back but after passing the clubhouse and arriving on the 10th tee, you understand why this is considered one of the best closing nines anywhere and we had not even played it. My jaw litterally dropped when I got the first glances the dunes and elevation changes. Palmer gently eases you down the 10th until reaching the green and you feel like you're on a different planet. Moving to the 11th "Palmers Peak" you climb up to hopefully what's your 3rd shot and reach the highest spot on the course. On to the 12th to which our friend Matty G. said "you haven't lived until you've this approach shot" Standing at the bottom of the fairway looking over the "Chasm" to a green that somehow clings to the side of a 90 foot sand dune, you realize there is no bail out. The short par 3 13th is all carry over the backside of the same dune...again... no safe options, pick a stick and swing it. After a brief calm, if you call it that, on the split fairway 14th you reach the most visually pleasing stretch of holes 15, 16, 17. The 15th is the shortest par 4 and according to index the 2nd easiest hole but it ate my lunch on both rounds. #16 is one of my favorite par 3's on the trip. If you're lucky enough to hit the green and choose to avoid the path taking the more direct route to the green, I suggest straping on the crampons or pray you have some billy goat genes. The 17th ranks as my favorite hole on the backside. A short par 4 that requires an accurate drive to setup a short iron approach that's played to a severly elevated green with trouble everywhere. I pumped 3 wood over the right hand fairway bunker and found the small sliver of fairway 120 yards out which sounds good on paper but you're left shaking in your spikes when contemplating the next shot. 18 is a good hole finishing towards the clubhouse but after spending the last 2 hours in utter amazement, your thoughts are not so much about finishing strong but left remembering how special the back nine at Tralee really is.

#12 "Chasm" Matty G wasn't joking about this little gem

Rutman on #13 tee, nice pegs.

#17 tee. Fisher, RP, Kissick, Chris

Old Head Golf Links

2008-09-24T07:36:00.000-07:00

Day 1: Old Head Golf Links Kinsale, County Cork.

Old Head is a relatively new course (1997) but what it lacks in age is quickly forgotten from the momment you top the hill before the entrance. The course is situated on a diamond shape piece of property that's connected to the mainland by a 30 yard wide strip of land that's 300 foot down on each side. During construction they "lost" a bulldozer over the cliffs while finishing one of fairways.

From a visual and geographic standpoint, this place is truly one of kind and will have a special place in my memories mostly due to it's uniqueness and the horrid conditions on day 1. Unfortunetly the golf plays second fiddle to scenery at Old Head. While there are some memorable holes, #4 "Razors Edge" , #17 down hill par5 (pic above) , as a whole the course ranks towards the bottom of my list on this trip. It's not traditional links (they moved in 250,000 tons of top soil to grow grass) and doesn't leave you feeling like you've experienced a true round of Irish golf.

Our first round was something out of a twisted golf thriller movie. 60 mph gusts and rain coming sideways. There were only 2 other groups on the course in addition to us. The only beneift in playing such crappy conditions was the fact that no other weather seemed to bother us after that introduciton. We spent the night in Kinsale and gassed it around Old Head again Thursday morning and the conditions were much improved.

Home Again

2008-09-20T04:49:00.000-07:00

Home again, home again. What an incredible place, Ireland. I said numerous times on the trip, words can't describe the courses, views, people, weather, etc.. it's truly something special. I feel fortunate to have experienced the last 10 days with good friends, old and new.

Just finished downloading 255 pictures and everyone one of them brings a smile to my face. I've a feeling the Tool Shed will be featuring plenty of Ireland shots over the next few weeks.

Still compiling my best of list and can't wait to share thoughts with Matty G.

(pic from #8 tee box Ballybunnion Old Course) Nick "Otis", Hank, RP and Coach Rut who just about jarred it for an ace after this photo

Shotgun Shack

2008-09-08T08:53:00.000-07:00

Never know who you'll see at the halfway house.

It's finally here...this time tomorrow we'll be north bound to the airport. Ready to catch that bird for the old country. Bags are packed and the camera has plenty of film. Fore !!

Food Coma

2008-08-29T07:49:00.000-07:00

GSB Liberty Chapter President (aka Gilligan) circa 2003 Las Vegas

Of all the changes I've made strength and health wise over the last year nothing either compares or would have been possible without a change in nutrition. The ability to know how and what food affects your being is invaluable and the first step to becoming and living healthy.

Until I discovered the Paleo way to fuel myself, I constantly battled blood glucose fluctuations. Effects ranged from decreased post-meal productivity to full on shut-down mode depending on the amount of type of carbs I was eating. Mood swings and slowed mental processing are also common. Speaking from first hand experience, this not only affects your personal and professional life but also dramatically increases your risk of CV diseases and long term health. Pick up a copy of The Paleo Diet (link above or any bookstore) by Dr. Loren Cordain. You'll never view food the same again.

Check out this short summary from Oregon State on the Glycemic Load and Index. Great introduction to how blood glucose levels are measured and what effect they have. Link courtesy of the Big Apple Box.

Across The Pond

2008-08-20T06:39:00.000-07:00

T-minus 20 days and counting until we go wheels up for the old country. Trip will consist of 8 good friends playing 11 rounds of golf over 9 days, drinking our share of Guinness and creating memories to last a life time.

In order to obtain tee times at high demand courses, we started the planning in July 2007 and had the deal locked down by mid-September. Golf International based in NYC was our agent of choice based on recommendations from fellow GSB's that've been on similar trips. Below is a quick view of our intinerary. Promise to bring back many pics and vid's to share.

Depart US

Arrive Shannon / Play Old Head
http://oldhead.com/index.cfm
Play Old Head / Drive to Killarney
http://oldhead.com/index.cfm
Play Tralee (36 holes)
http://www.traleegolfclub.com/newgolf/indexmwhite.htm
Play Waterville
http://www.watervillegolfclub.ie/html/frameset.html
Play Ring of Kerry / Drive to Ballybunnion
http://www.ringofkerrygolf.com/
Play Ballybunnion Old Course
http://www.ballybuniongolfclub.ie/old_course.htm
Play Ballybunnion Cashen Course / Drive to Lahinch
http://www.ballybuniongolfclub.ie/cashen_course.htm
Play Doonbeg
http://www.doonbeggolfclub.com/course/
Play Lahinch Old Course (36 holes)
http://www.lahinchgolf.com/
Depart Shannon

Ahab The Arab

2008-08-18T10:57:00.000-07:00

We just put GSB Tim's new Crackberry with camera option to work...Ol' boy Ray Stevens couldn't have envisioned this in 1962. You know it's good when the captions are too numerous to list. Insert your own.

Sweet Tater Scuffle

2008-08-15T07:41:00.000-07:00

How many miles did your meal travel before it reached your plate? There are endless causes to champion and I make it a point not to grandstand any 1 view point or personal opinion. Something I do feel strongly about is the ablility and knowledge to understand where your food originates and the path it takes before reaching your kitchen.

I'm not a fanatic when it comes to eating locally but I do make an effort to reduce the total mileage on my plate. Needless to say, coconut oil, coffee, etc... are difficlut to source locally for some of us but a few exceptions are tolerable.

Community Supported Agriculture (CSA) is an effort to reduce that overall foot print. Check into your local CSA's for more information on weekly produce bags, quarterly meat purchases, etc...

This picture was from todays breakfast. With the exception of coconut oil, the entire meal came from either my garden or a farm within a 100 miles.

Good Grub From the Backyard

2008-07-25T12:01:00.000-07:00

Something very comforting about walking out the back door and grabing your veggies for dinner. I picked the first sweet corn last night and it was delicious. Peaches and Cream tends to be the perennial favorite around the Tool Shed.

Browned up some chicken, sauteed the veggies and herbs with garlic, olive oil, white wine and little butter for a sauce. Eat Time.

Eddie.....Is That You?

2008-07-23T07:24:00.000-07:00

This gives a whole new meaning to "Mobile" Home. Funny thing is....I know there's some ol' boy in Toadholler or down in the Ozarks working on something very similiar right now.

County Mounty

2008-07-15T12:32:00.001-07:00

Believe this should be titled.... "Why Grown Men Love Action Heros"

This picture couldn't have hit the GSB inbox at a better time. The varmit relocation program is in full effect across the 83rd St corridor. In the last two weeks, the little dog lays claim to 2 rabbits, 1 mouse and almost her first bushytail

I know things are fixin to gear up with the hot weather as well but I've no doubt my fellow brethern across Mission Road are taking care of things. Rumor has it....someone spotted a dude with short hair running down the street wearing Ecco golf spikes carrying a loaded pellet gun in one hand and a Ping G10 driver in the other. Said he was screaming something about "3 Jacks and Tree Rats"

Disengage

2008-07-10T07:35:00.000-07:00

Check out the link from FNC.

Everyone needs time to disengage and hit the reset button. For some....that's a race weekend in Bristol, TN.

USA Football meets Nodaway County

2008-07-02T07:15:00.000-07:00

Maryville GSB Chapter member Adam Dorrel "AD" is helping introduce the game of football to kids in far away places. AD was asked by John Mackovic to join the coaching staff the US National Football team last year which had their World Championship in Kawasaki, Japan. The US team blew thru 3-0 to win the Worlds.

His experience with Mackovic and the US team along with participation in International Federation of American Football (IFAF) has allowed him the opportunity to head back overseas for a 3-week trip this summer. AD will join 300 other coaches to lead clinics for approx. 6500 kids in Denmark, Sweeden, France and Great Britain.

AD's always had a passion for teaching the game. Glad to see he's able to reach even more kids through the IFAF and USA Footaball.

Adam will begin his 5th full-time season at Northwest Missouri State. This will be his 2nd year as Offensive Coordinator.

Guac On !!

2008-07-01T07:29:00.000-07:00

Avocados are a great source of vitamins and one of a very few fruits to contain monounsaturated fat which helps lower LDL cholesterol. Use them as simple garnishes, sandwhich toppings or the crowd favorite guacamole. 1 tbsp = 1 block

"Rock the Guac"

2 Medium Ripe Haas Avocados

2 Garlic Cloves (minced)

2 Roma Tomatos (diced)

1 Lime

1 Fresh Jalepeno (minced)

1/8 Cup Red Onion (diced)

Salt and Pepper

I've witnessed some futile attempts at preparing avocados which is amazing because it's a fairly simple process. With avocado laying on it's side, use a sharp knife working parallel to your cutting board and cut into the fruit until you reach the pit. Rotate the knife around the pit until you've cut all the way around and have 2 perfect halves (see pic). Slap the pit with the blade of your knife so it "sticks" in the pit and simply twist. The pit will come out on the knife blade. Spoon the goodies into your bowl and you're well on your way.

Using the back of a fork or potato masher, work over the avocado until it reaches a consistancy you desire. Add garlic, onion, jalepeno, tomatos and squeeze lime juice over the top. Season to taste with salt and pepper and that's it. Settting covered in fridge for 10-15 mins will help mix the flavors.

Green Golf

2008-06-17T07:28:00.000-07:00

During our last grounds and greens committee meeting at Bushwood, we reviewed current efforts to reduce maintenance thru more natural practices and what future goals would keep us moving down the same path to "greener" pastures. We're a long way from goats maintaining the rough like the Old Tom Morris days but little steps can make a big difference in the long run.

Check out the link to some courses that have made big strides towards greener golf.

Puppy Love

2008-06-09T08:03:00.000-07:00

1/2 beagle 1/2 lab....100% attitude. Coco during one of her calm moments

Eva T's Comin in Hot

2008-06-02T07:14:00.000-07:00

The one and only Eva T. made a swing thru KC this weekend. This 2X Olympian can bring it.

Stuff It

2008-05-30T07:17:00.000-07:00

Firing up the grill behind the Tool Shed is almost a nightly affair this time of year. Early this week I was in the mood for pork chops but wanted to kick 'em up a notch. Give this a shot and let me know what you think.

Tool Shed Stuffed Chops

4 - Thick (1 1/2" - 1 3/4") bone-in or boneless Center Cut Pork Chops
1 - Log Goat Cheese (use herbed variety if you please)
4 - Slices Thin shaved Ham
Olive Oil
Salt
Pepper
Toothpicks

With a sharp paring knife, cut a slit in the leading edge of the chop. Keep working the knife in to make a pocket large enough for your stuffing. Cut 1/4" slices of the goat cheese and lay across each piece of ham. Roll up the ham with cheese stuffed inside and neatly tuck into your chop pocket. Secure the open sides with toothpicks, season and grill away. Throw your favorite veggies on while the chops rest after cooking and you're ready for Eat Time.

Our friend Matty G over at Golf Digest has posted an update on the Chambers Bay tree status. Check it out.

GSB Summer BBQ Crawl Ver 1.0 Grease House

2008-05-27T10:27:00.000-07:00

Watched a BBQ special on the Food Network last night and got me thinking about all the good joints here in town we don't frequent enough and some spots I've never tried. GSB Tim(P-Burg Chapter) and I decided to venture off our all to patterned lunch trail and start hitting the BBQ shacks. Fries are the defacto side dish for KC area BBQ and although they don't really fit into my current eat time regimen, you can't truly enjoy without so I employ the "everything in moderation" motto. As for the meat...more the better.

It's been a year since I've made the trek down Brooklyn way to visit Arthur Bryants. I end up asking myself after every trip why it takes so long to get back. The biggest surprise was showing up at 11:40 and seeing only 5 people in line. All joints have their quirks when it comes to ordering and at Bryants you better know what you want and if you're eating in or walkin. For those eating in, pick up a plate and hand it to the gentleman behind the window and they'll set you up. For those walkin, your entire order and I mean entire... meat, fries, pickles, sauce is wrapped in red wax paper.

I went for the beef and fries, a huge 1/2 lb serving of perfectly smoked beef brisket piled on a small slice of white bread that's really just an afterthought when you see the meat portion. The brisket is a perfect combination of juciy meat intertwined with fat and smoke, exactly how it should be. Don't be a "fat snob" rollin up asking for "lean cuts, please"... if you want something lean, get deli meat from your grocery. This is true BBQ the way it should be. Get a strawberry soda to wash it down and head for a table. Note of caution for first timers, tread lightly on the tile floor and don't be alarmed, they didn't spill something, it's grease that seeps from the floors, walls and of course, fries. That's why they taste sooo good and Mr. Bryant didn't nickname the place "Grease House" for nuttin. Enjoy !!

It's All On You

2008-05-23T07:50:00.000-07:00

New 3 Doors Down album came out this week. Got me a copy thanks to GSB Rutman. Track 2 Citizen Soldier has a great line...."The strongest among you doesn't always wear the crown"....

Be aware of the fact that every day someone is looking up to you and expects you to be the leader . It may be a child, a peer, a complete stranger. You're a role model and protector for more people than you think. When things go south and the crowds look for direction, you want them looking your way.

Check out the video from MJ.

Something's Up

2008-05-19T07:18:00.000-07:00

Had a wonderful Guest Day at MBCC on Friday afternoon. T Jones and I hooked up with Crable and his guest in a 4-Man Net-2 ball format. We placed 2nd posting 125 total. Congrats to Crable for a smooooth gross 75. Then he hopped a bird to Hawaii the next morning for a week of beaches, surf lessons and boat drinks.

Where's Matty G ?

2008-05-15T07:40:00.000-07:00

For you Golf Digest readers, you've probably seen Matty G's columns in the rag. Here's a link to his blog and a very interesting story (second post on the current page) about vandalism at Chambers Bay. Beautiful place that will be home to the 2010 US Amateur and 2015 US Open.

There is one lone tree on the course and some knucklehead vandal went Jacko doing his Paul Bunyon impression. To quote Hank Jr...."I'd like to spit some Beechnut in that dudes eyes and ....."

You can see from the pics, they're in the process of slowing the shock and providing support. The experience I've had with tree injuries and rehab leads me to believe this 'ol girl will pull thru.

Wanna Get Geeked

2008-05-14T11:16:00.000-07:00

Cruising the One World blog this morning and found this arse bustin video. Freddy always has great posts and thoughts. Sub 7min Helen's do not suck. If your motor isn't running after this, somethings wrong. Make sure you turn up the sound.

Spring Is Bloomin'

2008-05-06T09:04:00.000-07:00

After getting blasted with that late frost last spring, it's nice to see everything back in full force this year. Peony buds are huge and azaleas are in full bloom along with tulips, dogwoods and viburnums. Got the garden tilled up on Sunday and should have most things in the ground this week. Just heard from 2 fellow GSB's that are putting in gardens for the first time this year, couldn't be happier to hear that. I can already taste the BLT's.

Speachless

2008-05-02T08:54:00.000-07:00

From the WTF department of GSB Central...

Big News in the Ville

2008-04-24T07:28:00.001-07:00

Nothing like an interactive wildlife class up at the 'ol Alma Mater. If you look closely, you'll see Big Clarence Green gets a cameo sporting his sweet yellow shirt.

That sedated deer looks like RC at the 0600 Bootcamp Fitness..."huh...what....where am I"

Grow Your Own

2008-04-23T09:05:00.000-07:00

Along with spring comes garden time. I've always had some kind of garden regardless of where I lived or what area was available. Living in a loft apartment it was simple as container herbs or patio potted plants when I moved to a condo with a balcony. I'm fortunute now to have plenty of green space in my backyard and take advantage of it by planting some table favorites. Tomatos, green beans, peppers, spinich, lettuce, herbs are just a few of the headliners. Nothing beats an heirloom tomato with a little kosher salt and pepper.

Walking out the back door to collect your veggies is a great feeling. Now if I can just convince my homeowners assoc. to approve livestock, I'll have it made.

Check out this link from the Times on backyard grub.

What Are You Eating?

2008-04-22T07:59:00.000-07:00

I've been hitting the Paleo diet since last fall in conjunction with my first Bootcamp section. I readily admit it's not full time but I've been able to adhere to a solid 5 days a week and shooting for 6 now. My weak link being pasta which used to be 4-5 days a week before I started Bootcamping, now I'm down to 1 day a week and found a low Glycemic load pasta that's packed with dietary fiber. Surprisingly the taste is actually preferred now.

Other than my off day, which can be a total yard sale, all my meals consist of high quality protien, veggies and good fat. Snacks which are a must to keep the metabolism up and provide fuel consist of nuts, seeds, apples, oranges and occasionally yogurt with fresh berries.

I don't get into weighing and measuring because in my opinion your body will tell you and show you what's needed in regards to quantity. Don't make it too complicated. Follow a few basics rules and you'll start leaning out in no time. A daily 0600 fanny waxin doesn't hurt either.

Courtesy of the gang over at Petranek Fitness here's a great site to plug in food and see load of nutritional info....Nutrition Data. The glycemic load estimator is very helpful.

Hillbilly Yacht Club

2008-04-18T07:35:00.000-07:00

Ol' boy Huck Finn's got nothing on this guy. Glad to see he's installed the optional rope up on the poop deck, afterall... safety is top priority.

No Time for Breakfast?

During my blog rota this week, I came across a post from a troubled individual. Make a long story short...there's just no time for a quality breakfast and couldn't imagine having time to cook eggs. Not sure how this individual is trying to cook eggs but it must be somewhere north of rocket science.

A quick, healty breakfast may be one of the most simple tasks you can accomplish in the kitchen. Equip yourself with a few basics and you're ready to roll. The local resturant supply store (no it's not just for professionals) is a gold mine where you can find quality, functional, and affordable items. You'll pay a fraction of the fancy retail store price not to mention a better prodcut.

Here's what the GSB kitchen always has at the ready; 8" Lincoln Wear-Ever coated fry pan, small silicone spatula, 8" Victorinox chefs knife. With those 3 items ($35 dollars total) you can whip up anything this side of Toad Holler. Cut up your leftover protien from the previous nights dinner, add some fresh veggies, couple eggs, olive oil, salt/pepper and 5 minutes later, Eat Time.

Another helpful hint...take your knives to the local cutlery shop when they stop cutting like a razor. For $5 each, you'll thank me later.

The Master

2008-04-11T06:53:00.000-07:00

2008 Masters kicked off Thursday morning in a dense fog with the King teeing up the honarary first shot. Can't wait until Arnie, Player, Jack are all together hitting the first tee balls, hopefully joined by Watson in a few years. That's a foursome not to be fooled with.

Check out the online coverege at Masters.org the streaming video has been improved greatly over the last couple years. Live shots at Amen Corner and 15 / 16th holes.

2008 NCAA Champions

2008-04-08T06:14:00.001-07:00

Congrats to the Kansas Jayhawks and their 2008 National Championship

One of the best played and coached games by both teams. It held up to all the expectations and more. Coach Bill Self chalked an incredible game plan and the boys executed as such. The ability to pound the ball inside and wear down the bigs from Memphis was a key factor late in the game. You could see the frontline for Memphis wearing their exhaustion on their sleeves.

I predicted the need for KU to play some portion of zone to not only provide a different look but also to slow down the penetration of Rose and CDR. Late in the second half, the Memphis back court found their grove and quickly Coach Self recognized it. Their first effort with the box-n-one was not the answer but Coach Self quickly moved to a 1-2-2 with Rush covering the point. The confusion on Memphis part was evident and I mark that as a big turning point in the game.

This was truly a team effort and shows what's possible when you have kids playing the game for all the right reasons. They never gave up and left us all with something to remember forever.

Tables Have Turned

2008-03-28T08:00:00.000-07:00

I've seen GSB Sails pick up a load of boys down on the Blvd. when he needs help with a manure spreader jacked knifed on the Santa Ana. Not exactly like this but pretty close...

Tee Time?

2008-03-24T08:38:00.000-07:00

With warmer weather just around the corner, it will soon be time for the afternoon exit. Hobbies are an integral part of overall healthy living. Find something you truly enjoy, make time for it and dedicate yourself to improving performance. These times away from the daily grind and salt mine are not only refreshing but also enable you to get more accomplished when you're in the work arena. A hobby that requires you to push yourself and compete against others on time, score, weight, etc... will sharpen that killer instinct.

Heels Over Head?

2008-03-20T05:31:00.000-07:00

In case you needed yet another reason to avoid fitness "mouse traps" typically found on late night info-mmercials. I'm curious if Mr. Globo actually signed up those new prospects after they witnessed the inverted arse press with 1/4 barrel roll.

Happy first day of Spring !!

Bracketology

2008-03-19T14:15:00.000-07:00

Sheets are due by 0800 Thursday morning. Tournament Central is setup on Booth St and as you can see my white board will be occupied for the next couple weeks.

Push-Ups Anyone ?

2008-03-17T07:15:00.000-07:00

Came across this link via the CrossFit One World blog. They're part of my daily blog rota and always have great links and thoughts on fitness. Check out the NY Times feature on the importance and measurement of the old standard Push-Up. What's your max rep effort? Document then work to improve.

Happy St Patty's Day !! 41 and raining here in KC...Thinkin about getting the sticks out anyway, I'm sure we'll have similar weather over the pond in September.

Get Some Fitness

2008-03-12T08:03:00.000-07:00

Procrastination is one of my more practiced habits albeit not something I'm proud of. Getting my rear in gear concerning personal health and fitness had been something I put off way too long. I'm sure like many others, I always thought tomorrow will be the day, or when the weather warms up, or after I lose a couple pounds... there were plenty of excuses and that's exactly what they are... excuses.

During a round last summer with a good friend, I made a comment about his improved posture, attitude and stamina. He filled me on this new morning Bootcamp workout he was attending and how it had changed his views on fitness and traditional workout routines. A few weeks later I had the great fortune to meet this "Bootcamp" guy, Coach Rut on the golf course which is one of few places where a persons true colors shine through. I inquired about the program and expressed some interest in attending although I fell back into the old excuse routine.

I found it interesting at no time after our initial conversation did Coach Rut inquire if I was still interested?, when was I going to start?, etc... Then I realized, he wasn't in the business of recruiting people, he was in the business of helping people. You ultimately are the one who has to make the decision to get it done. Family and friends may show their support but you're the one getting up at 0500 hours to get your game face on and ready for the next fanny waxin coming your way.

It's been 6 months since that first Bootcamp WOD and it's hard to explain in words how my life has changed. I didn't set specific goals because I trusted they would come with hard work and they have; 15lbs less and 2 inches of my waist was great but the real beneifts are an energy level explosion enabling me to get way more productivity out of each day. A whole new outlook on how food drives so many aspects of your life. A more postive, accepting outlook on family, friends, work. And most of all... an appreciation of not only what it means to be healthy but to live healthy.

When the day begins with beating the alarm clock to the punch and jumping out of bed ready for Bootcamp, I know I'm on the right track. RP

Jared Allen's Sports Bar

2008-03-07T08:08:00.000-08:00

Couple GSB's got a sneak peek at Jared Allen's (website not up yet) new joint on the Boulevard. They had a trial lunch run yesterday in anticipation of the grand opening today. Based on our experience, they got a good thing goin. Chuck Taylor is part owner and was greeting everyone at the door. Pics to come...

Got Protien?

2008-02-27T07:53:00.000-08:00

During a recent impromptu GSB gathering, the topic of red meat v. other protien sources came up. As to be expected, there were the die-hard fans on both sides of the fence, red meat lovers and red meat haters. I live by the philosophy "everything in moderation (with the exception of golf)".

All my meals contain protien and veggies but a typical weekly rota for dinner around the Tool Shed consists of 3 nights/chicken 2 nights/red meat 2 nights/fish. I always make extra so breakfast the next morning is simple. Saute up leftover meat, add fresh veggies and throw some eggs on top, perfect Breakfast Scramble in 10 mins.

I overheard Coach Rut earlier this week that 1 in 10 kids has a quality breakfast. When you combine that with school menus I was reading this week, no wonder they fall asleep with their heads on their desks.

When in Rome...

2008-02-20T08:04:00.000-08:00

I love dogs and golf so this was perfect.

Travel update: Jumpin Jimmy and I spent a couple days in Vegas last week. Weather was wonderful, 70 and sunny but unfortunetly didn't get a chance to break the sticks out. On the way to catch our bird, we stopped by the P.T. for chicken kabobs and cerveza. Thanks to a couple 29's on the wheel, I was able to hop on the bird with some extra Benji's. Never ready to leave that place.

IF AT FIRST YOU DON'T SUCCEED......

2008-02-08T08:20:00.000-08:00

Cool clip from bodyguard tryouts. Think I'll take my chances alone.

Who's Chair Is It?

2008-02-02T05:29:00.000-08:00

The inmates have taken over the asylum.

Are you getting enough sleep?

2008-02-01T07:44:00.000-08:00

Most people know (although, few practice) proper nutrition and exercise are keys to a healthy lifestyle but often times overlooked is the sleep factor.

If you're not waking up in the morning, eyes wide open, ready to beat that rented mule out back then you're not getting good sleep and most likely there are others parts of your health routine that need adjustment.

8 hours per night of good sleep, which means head hits the pillow and you're gonzo til the chicken starts cacklin. If not...you may find yourself like the ol' boy in the video clip.