Metabolic Gobble 2015

I’m more nervous than a fox at a hound convention.

After 41 years, I’m in charge of the turkey. I wanted my Dad to take a break from it this year.

No worries, I have a process in place and it should be legendary (including an experimentation with Dr. Pepper). I’ll be putting it on the grill just before I head out for my annual 5K.

I’ll let you know how it went if it goes well. If it’s a dud, I won’t say anything. #Truth.

Now today I’m thankful. Duh, right? Truth be told, I’m thankful every day. If you’re not doing this, you really should. It’s so simple and it only takes a few minutes…

Keep a gratitude journal.

Write down what you’re thankful for every morning before starting your day. It truly is like a daily attitude oil change.

It doesn’t have to be anything huge, either. I’ve written down things like a great workout, a nice chat I had with my wife while I made myself a sandwich, and even the very stool I was sitting in while writing in my journal.

And today, I’ll be thankful to be with family as I watch the Panthers go 11-0 😉

Speaking of gifts…

(I know I didn’t say anything about gifts, but I couldn’t figure out a cool transition).

Remember last year’s “Metabolic Gobble”?… and the year before that?…. and the year before that?

Ding-ding. It’s time to do it again. Let’s offset some of that damage.

The NEW Metabolic Gobble Workout

I would do this today (BEFORE you eat!) or the day after your feast. It’s nasty… so that’s why it’s a “gift” in quotes. 😉


Do the following circuit 2 times, resting for 30 seconds between circuits.

Jumping Jacks (15)

Prisoner Reverse Lunge (6/side)
T Pushups (3/side)
Leg Swings (15/side)


Do the following circuit 6 times, resting for 1 minute after each circuit.

1A) DB Split Squat (8/side)
1B) DB Chest Press (8)
1C) DB Row (8/side)

Metabolic Conditioning Ladder

Do the following circuit, resting as needed. In the first circuit, you’ll do 6 reps of each exercise. In the next circuit, you’ll do 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise. Once you complete 1 rep on each side of 2C, rest 1 minute and move into the finisher.

2A) Box or Bench Jumps (6…1)
2B) Renegade Row (6/side…1/side)
2C) 1-Arm KB or DB Swings (6/side…1/side)


Do the following circuit as many times as possible in 5 minutes, resting only when needed.

3A) Bodyweight Walking Lunges (5/side)
3B) Close-Grip Pushups (5)
3C) Jumping Jacks (5)

Happy Thanksgiving. I really appreciate YOU!
Mikey Whitfield, Master CTT

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