BATTLEFROG Central Florida - 2015

BattleFrog Central FL - March 2015

The BattleFrog Central FL was held on March 14-15 at the Rock on Adventures Ranch. This was my second BattleFrog Series event, and I would have to say that this company definitely puts out a great race. The event hosted elite waves from a 15K distance, 5K's for everyone, a College Dash, a kids race, and even an extreme race for the strong-willed, super human endurance athletes, BattleFrog Series has something for everyone.

Watch more Obstacle Course Racing videos on OCRTUBE.com

I spent all day filming the 15K elite and open waves, so I probably ran almost a half marathon on Saturday first filming the elite start and finish, then going out on the course to film everyone else. It takes a lot of strength and endurance to film these races because I am out there longer than most athletes, and crossing the finish line multiple times. I have to give it up to Beachbody Fitness for keeping my health and fitness on point to do what I do.

I have been filming and running OCR (obstacle course racing) since 2011, and I have a lot of people always asking me what I take out there when I am filming races. Here is a quick list of what I typically take with me when I am filming the races, and not running competition:

Foods and Hydration:
- CamelBak for hydration (depending on the distance of a race, I will add a little P90X Recovery Mix into my camel bak for added electrolytes and calories)
- Liquid calories like Vega Sport Gels
- Cliff Bars and even Peanut Butter sandwiches on wheat
- Mustard Packets to help with cramps =)

Equipment:
- At least 2-3 GoPros
- GoPro Stick for extended shots
- 1 Extra GoPro Battery
- 1 GoPro Head Strap
- iPhone with waterproof cover (for emergency purposes and course map)

The above can change anytime depending on the race, but that's pretty much it. I try to bring the least amount of items so that I can run fast when I need to so that I can keep up with the faster athletes. 

Now for the video. Check out the video that I made, and feel free to comment below what you thought of the event, your toughest obstacle, overall experience, and the type of training that you are currently doing.

BattleFrog Central Florida - 2015 (Full Race)

Sign Up Now - USE Promo Code: "BFBanawa" to save some cash!

Here are some photos:

With Team Dynasty OCR

With Matt B Davis (ORM) and Holly Berkey (Muddy Mommy)

Ryan Atkins - 1st Place Overall Elite (15K)

Coach Dewayne

Do you need some OCR and Fitness Motivation? Connect with me here, and I'll add you to my exclusive fitness group on Facebook. I understand how motivation and accountability can play a key role in life and training. Beachbody Fitness along with OCR has changed the game for me, and I am just paying it forward, and I'd love to help you.

See you at the next race, and stay active my friends!


Get started with your Fitness Journey with the Beachbody on Demand Challenge
($1500 worth of Digital Fitness along with Nutrition and Support)

The Spartan Cruise - Bahamas Spartan Sprint (2015)

The Spartan Cruise - 2015

The SPARTAN CRUISE is a deluxe Caribbean Cruise that featured a Private Island Race; the first in Island Spartan Race! Spartan founder Joe De Sena challenged the world’s best athletes to get on board with him and 1,000’s other Spartans for a truly special weekend adventure.

The Race is a Spartan Sprint distance and the first ever on a Private Caribbean Island. According to many of the athletes who attended, the 3+ Miles and 15+ Obstacles was fun and challenging, suited for all levels of Spartan racers; from first timers and veterans alike.

Meet other OCR Athletes - Create your FREE OCR Athlete Profile on OCRTUBE.com

Check out the video that I edited for Coach Jay Flores, who provided the video footage for me since I was not able to attend. Coach Jay ended up placing in the TOP 20 Overall, and his footage was amazing!

The Spartan Race Cruise - Bahamas 2015

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Click here to watch more of my OCR Race videos

See you at the next race!

Spartan Race Founder Joe De Desena and I

Train for your next Spartan Race, take the Asylum Challenge:

The Story Behind Team Dynasty OCR

Team Dynasty OCR for life!

Team Dynasty was founded in Tampa, FL in 2010. What started as a small Beachbody Coaching team of less than 5 people, has now grown rapidly to an amazing 35,000+ coaches in 2015, and growing more and more every single day. Team Dynasty (aka the Bombshell Dynasty) is part of a huge mission, which is to “Help End the Trend of Obesity” all over the world. Our family of coaches have many specialties and have helped hundreds of thousands of people change their own lives in only a few short years.

First Team Run - 2011

Then one day in the spring of 2011… a few members of the team decided to take it to the next level, and started taking the popular home fitness programs such as P90X, Shakeology, and Insanity to the real test. They were not only focused on looking good in front of the mirror, and feeling healthy on the inside, they wanted to test what they’ve trained so hard for. In a nutshell, they wanted to go PRIMAL and play outside, like our ancestors. This was the beginning and Team Dynasty OCR (Obstacle Course Race Team) was born.

Team Dynasty OCR was founded on the basis that we were all meant to be athletes, to not just look and feel good after finishing a workout or program, but to challenge ourselves, and to test our true overall fitness level with endurance specific sports such as Obstacle Course Racing (OCR). OCR is becoming the fastest-growing sport which invites all fitness levels from the couch potato to the extreme elite athlete.

Tampa Special Ops Spartan Sprint - 2015

Our mission is to continue to “Help End the Trend of Obesity” and also to introduce the world to the sport of Obstacle Course Racing. If we can make fitness fun, we know that more and more people will get involved. This is what Team Dynasty OCR is all about. 

Team Dynasty at Beachbody Coach Summit - Las Vegas

"It's not just about OCR, we teach and educate our members and coaches how to become leaders and how to gain physical and financial freedom so that they can have the means to pay it forward to the global community"

If you are new to the sport of Obstacle Course Racing, or even a veteran, and you would like to experience the TEAMWORK that our team is known for, please connect with us on Facebook, and stay in touch with our events. 

Are you interested in taking a huge part of our success by becoming a Coach on our team? Please contact me, and I will get you started on a path to health, fitness, and financial success, and show you how you can make it a lifestyle. Looking forward to hearing from you. 

Who can join Team Dynasty OCR:

Anyone can run with our team. It doesn't matter if you're a couch potato or an elite athlete. Our team prides itself as one of the best examples of TEAMWORK. We will never leave a teammate behind, and we will always cross the finish line together....in everything that we do! 

Age is just a number! My father (70 years old) and Team Dynasty OCR Coach

Other Team Dynasty OCR Projects:

- Free Beachbody Fit Clubs

- Social Events

- Obstacle Course Races

- Running Events

- OCRTUBE.com, a FREE community for OCR athletes around the world

- Charity Events

Dedicated to growing the sport of OCR Worldwide

Insanity MAX 30 - Friday Fight ROUND 2

Insanity Max 30 - Friday Fight Round 2

Hailed to Shaun T as one of the "hardest workouts that he's ever created", there is no doubt that Max 30 Friday Fight Round 2 is tough. But it's not really that the movements that are difficult, it's the fact that each movement is ONE MINUTE LONG, so if you are going hard, it will be pretty easy to MAX OUT early on unless you are pacing yourself.

Everything to Know About Insanity Max 30

I am so happy that I finally graduated from Insanity MAX 30! 60 days of brutality from Shaun T ha ha =) But I feel so much stronger, leaner, and glad to say that I have another Beachbody Elite Program under my belt! That's what I love about Beachbody, they are always coming out with different programs, so you will never get bored. It's not about the 21/60/90 day program, it's truly about making it a lifestyle.

This workout is of course 30 minutes long which includes a warm up, 3 rounds, and a cool down. Get ready for a fast-paced workout, and keep your E&E (Energy and Endurance Pre-Workout) on hand!

Here's the Max 30 Friday Fight Round 2 Movement List:

WARM UP: (1 min each movement, 2X)
- Med Ball Twist
- Hop Hop Knee
- Mountain Climbers
- Hit the Floor
- Plank Walk

Warm Up - Friday Fight Round 2

ROUND 1: (1 minute each move)
- Iron Legs
- Floor Hops
- Scissor X
- Plank Jacks
- Plyo Hook Lunge
- Hit the Floor Tuck Jumps
- Free Runners Left + Right
- Power Jump Dive Push Up
- Ski Down Abs
- Lat Push Up

Round 1 - Friday Fight Round 2

ROUND 2: (1 minute each move)
- Low to High Switch Kicks
- Slap Back Jumps
- Plank Jack Taps
- Jab Speed Bag right +left
- Plank to Squat
- Lunge Punch Kick
- Genie Tuck Jumps
- Wide Burpee Jump
- X Abs
- Tricep Push Up Jacks

Round 2 - Friday Fight Round 2

ROUND 3: (1 minute each move)
- 10 and 2 Punch
- 8 Jabs 2 Diamond Jumps
- Burpee Punch Alt left and right
- High Knee Abs

Round 3 - Friday Fight Round 2

COOL DOWN 


I am currently hosting Insanity MAX 30 Online Challenge Groups! It's a great way to get the BEST results from a Beachbdy workout program. You will be added to an exclusive TEST GROUP on Facebook and meet other challengers, and you will get all the motivation, tips, and advice from me as your Coach, as well as from other people in the group. It's very simple, just follow the instructions below:

- Buy the Insanity Max 30 Challenge Pack (choose from the options below)
Insanity Max 30 Challenge Pack
Insanity Max 30 Kickstart Challenge Pack (includes the 3 Day Refresh to jump start your nutrition, highly recommended)
- As soon as you purchase your Max 30 Challenge Pack, add and message me on Facebook so that I can send you the Exlcusive Invite to my Challenge Group.
- Get ready for BIG CHANGES! =)


Looking forward to your success! 


Get Started Today!

All-New Shakeology Super Sampler

Shakeology Super Sampler - Only $29.95

Are you on the fence about ordering Shakeology? You've heard of all the benefits, you've seen the results on youtube, but you don't know which flavor to get =)

Shakeology Super Sampler Order Link Below

Well let me introduce you to the NEW Shakeology Super Sampler! You will get 6 Shakeology Flavors all in one box. Now you can sample all the flavors and choose which one is best for you!

Watch the Shakeology Breakthrough Video:

How do I order the Shakeology Super Sampler?
Get the 6 Packet Shakeology Super Sampler by clicking here! You might also be interested in our 4 Pack Shakeology Sampler for only $19.95 available by clicking here!


Related Links:
- How To Make Shakeology Taste Better

Order a 30 Day Supply of Shakeology - Money Back Guarantee! 

Benefits of the Club + Shakeology Challenge Pack

The All New Club Shakeology Challenge Pack

Let's just say SAVINGS and CONVENIENCE is what you get with the ALL NEW Team Beachbody Club + Shakeology Challenge Pack! Get the exciting details below.

March Only Special!!!

BUY NOW

Team Beachbody Club + Shakeology Challenge Pack includes:

1.  3 months Full Access to Beachbody on Demand Digital Fitness Library

2.  10% discount on Team Beachbody purchases

3.  Personalized meal plans

4.  VIP Access to Beachbody Celebrity Trainers

5.  Your very own FREE Team Beachbody Coach =)

6.  Access to the online SuperGym to track your workouts and progress

7.  Message boards

8.  30 day supply of Shakeology (choose your own flavor)

9.  Exclusive Invitation to my VIP Mecca Challenge Group on Facebook!

10.  Workout anywhere as long as you have an internet connection, no more DVDs!

Check out Beachbody on Demand:

Just want Beachbody on Demand? Click Here!

What workouts are included in the Beachbody on Demand Digital Library?
- P90X + Deluxe
- P90X2 + Deluxe
- P90X3 + Deluxe
- P90X One on One, Volume 1
- Insanity
- Insanity: The Asylum, Volume 1
- TurboFire
- Brazil Butt Lift + Brazil Butt Lift Deluxe
- Chalene Extreme
- 10 Minute Trainer
- Hip Hop Abs

*New content and workouts will be added monthly, so there's always something new to try, and you'll never get bored!

Anything else included?
Yes, you'll get "insider access" to HOT releases before they come out. Here are some examples:

- 21 Day Fix, Total Body Cardio Fix
- 21 Day Fix Extreme, Plyo Fix Extreme
- Piyo Sweat
- Focus T25 Alpha Cardio Workout
- Insanity Max 30, Sweat Intervals
- Body Beast Build: Chest and Tris
- P90 Sculpt A

I'm ready, how to I get started?
It's simple, click here to BUY IT NOW!

GET STARTED NOW - CLICK HERE!

BattleFrog Series MIAMI - 2015

BattleFrog Series Miami - 2015 (Full Race Video below)

I had the opportunity to check out the BattleFrog Series Miami event on February 28th, 2015 and it was nothing short but amazing. I've heard a lot of my friends rave about how it was BETTER than Spartan Race, so I had to check it out myself.

There are a few things that I look into before considering to participate, or film a obstacle course race. Here are some things that I look for:

- How they market themselves, do they have a decent marketing budget, or is this a fly by night gig.
- Do they take care of their employees, and do they have a good field team in place.
- Are the obstacles quality, well built, and unique?
- Are the courses a good mix of running and obstacles, and are the obstacles fair to all athletes with all fitness levels
- Do they have a elite point system for elite athletes, and offer prize money or incentives
- Do they give back to the community, or are they "GREEDY"

Obstacle Course Race Training with P90X

Those are just some of the things that I am curious about before considering an obstacle race event. I not only want to make sure that the event is safe, but I also want to make sure that there are good people behind it. I've been involved with some shady people in the OCR industry, wealthy people who are just in it for the money, and not for the purpose of making a difference and giving back to the community. Oh yeah, I understand that it's a business =), but there are businesses based on integrity, and then there are the "other" ones that are just focused on one thing, to just take advantage of you.

I was definitely impressed by the BattleFrog Series Miami event, and I look forward to running and filming more of their events. If you are still on the fence about registering, all I have to say is just go for it, you will have a blast!

Here are some picture from the event. I also posted a video below, so feel free to check it out!

Hanging out with my Beachbody Coach Team and Friends

TOP 10 Finishers: Ashley Overcast and Jay Flores

BattleFrog Series CEO Don Mann and I

TOP Elite Male Finishers (15K) 

Isaiah Vidal (red shirt) 3rd Place Overall, Ryan Atkins (yellow shirt) 1st Place Overall

Brakken Krakker (not pictured) 2nd Place Overall

With 3rd Place Masters Elite Morgan Wright

TOP Female Finishers (15K) Left to Right

Corinna Coffin (2nd Female), Lindsay Webster (1st Female), Angela Cobb (3rd Female)

Jose Rivera (2nd Place Male Masters), Morgan Wright (3rd Place Male Masters)

With Glen Nakamura (right) 1st Place Male Masters

So here's the BIG QUESTION, is BattleFrog Series better than Spartan Race? My answer to this question is that I love both of them. Both Spartan Race and BattleFrog are great companies, and I will continue to support both of them. I am a big supporter of OCR in general, and I am focused on helping the sport grow through my OCRTUBE.com project which is a FREE OCR Community focused on connecting athletes worldwide, educating and training people to participate in global events.

Watch the BattleFrog Series Miami (2015) Full Race Video:

Sign Up for BattleFrog - Click Here! (Use PROMO CODE: BFBanawa) 

The BEST Beachbody Fitness Programs for OCR Training: 

- Insanity Asylum

- P90X2

- P90X3

- Body Beast for Strength

50 Ways To Be More Active

50 Ways To Be More Active

Have you heard this before "I'm just too busy!" =) Well I've got some great news for you,  here are 50 Ways to Be More Active without changing what you're already doing.

But just as a reminder, if it's important to you, then you'll find a way, if it's not, then you'll find an excuse.

50 Ways To Be More Active:

1.  Take a walking lunch
2.  Take the stairs instead of the elevator
3.  Ride a bike to work
4.  Get off the bus or train a couple stops early
5.  Park at the far end of the parking lot
6.  In a queue, stand on the balls of your feet
7.  Stretch at your desk
8.  Walk through the entire supermarket
9.  Do leg raises while watching TV
10.  Play with your kids or pets every evening
11.  Do squats while brushing your teeth
12.  Do calf raises while making food
13.  Walk around while talking on the phone
14.  Dance in the elevator
15.  Keep an exercise log
16.  When leaving the house, jump up and touch the door frame
17.  Only drive to places that you can't walk to
18.  Spend an hour a day standing or walking
19.  Start a garden
20.  Go to a museum once a month
21.  Hold a plank while reading the news on your iPad or tablet
22.  Hang out with more active people
23.  Get a friend to join your for a regular walk or online fitness challenge
24.  Explore your own city on the weekend
25.  Do house work really fast, do it for time!
26.  Do push ups during video game re-spawns
27.  Find a physical activity that you can enjoy doing daily
28.  Add a more active spark into your love life
29.  Carry shopping bags along your sides as you walk
30.  Race your friends or family to nearby locations, on foot of course =)
31.  Hop on the spot while the kettle boils water
32.  Do angel wings in bed in the morning
33.  Stand on one leg while waiting for someone
34.  Volunteer at a local shelter or soup kitchen
35.  Listen to inspiring music in the morning and read personal development
36.  Wash your own car and vacuum it yourself
37.  Sit down but move your chair away for 30 seconds
38.  Join a running club or a fitness community
39.  Pick up a basket at the supermarket instead of a cart
40.  Walk up escalators instead of just riding up
41.  Set a fitness goal the the beginning of every day
42.  Read motivational training quotes online
43.  Set a timer to get up and walk around every 45 minutes
44.  Get a Swiss (exercise) ball and do 10 crunches every time you stumble upon it at home
45.  Wear comfortable shoes to be able to move more
46.  Cook your own meals
47.  Do forward lunges during TV commercials
48.  Set an alert for a daily workout on your phone
49.  Use a pedometer to count your steps
50.  Challenge yourself at every opportunity

Meet Local Fitness Singles - It's Free!

Are you tired of being unhappy and out of shape? Do you need more motivation? Would you like to meet like-minded people who have learned to make health and fitness a lifestyle? We're looking forward to meeting you! Online Fitness Challenge Groups are forming now, we'd love for you to join us!

Click here for a FREE Fitness Program Assessment, and I will give you some options to help you with your goals.

Message me about my FREE Fitness Accountability Group on Facebook, you'll love it!

Start your Journey with the Beachbody Challenge - Choose your own Challenge!

Choose Your Challenge - Click Here Now!

Body Beast OCR Strength Workout

Body Beast Back and Bi's - OCR Strength Workout

With over 340 strength reps + 210 burpees and then some, this workout promises an ass kicking! It's time to get BEAST ready!

There is nothing that I love better than mixing things up with my workouts! I am currently on my last month of my Insanity Max 30 Challenge, and I've been seeing some great results and a lot of leg strength and endurance. The only downfall to the Max 30 Workouts is that there is no weight lifting. This may be perfect for anyone who doesn't need it, but as for me who enjoys participating in obstacle course races (OCR), it's a crucial part of training.

Body Beast is one of my favorite strength programs. The cool thing about Body Beast is that you could follow the workout schedules that are included with the program, or you can make your own hybrid workouts. That's what I've done with this workout.

This workout is primarily focused on helping you train for an obstacle course race. Targeted mainly for obstacles which require pull up and arm strength such as Jerrycan carries, Bucket Carry, Monkey Bars, Rope Climb, Traverse Wall, the Hercules Hoist, and other obstacles that are similar in nature. This workout really works on your grip strength, and it's not all about lifting weights, you'll also be running too!

FYI, the workout is based on the Body Beast Back and Bi's workout. You can get the Body Beast Workout Sheets here.

What you need for this workout:
- Two, 35lb water jugs or jerry cans
(I just took a couple commercial frying oil jugs from my parents restaurant and filled them with water. You can probably ask any restaurant, and they will most likely give them to you for free)
- Weights
- Pull Up Bar
- Determination

Workout Schrapnel 

Here's the movement list: (Be prepared, because this is a long ass workout)

Make sure to do a quick WARM UP first.

ROUND 1:
- Deadlift (15 reps, 12, 8, 8 drop set)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Deadlift with Dumbbells

ROUND 2:
- Dumbbell Pull Over 15 reps
- 10 Pull Ups
- Dumbbell Pull Over 12 reps
- 10 Pull Ups
- Dumbbell Pull Over 8 reps + 8 reps drop set
- 10 Pull Ups
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Strict Pull Ups (no kipping), Bicep Curls

ROUND 3:
- EZ Bar Row 15 reps
- One Arm Row 15 reps each side
- Reverse Fly 15 reps
(repeat for 12 reps, 8 reps)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

EZ Bar Row (with dumbbells), Dumbbell Pull Over, One Arm Row

ROUND 4:
- Close Grip Chin Up 10 reps, 2X
(repeat for 8 reps, 1X)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Running with 35lb Water Jugs (each), Burpees

ROUND 5:
- Bicep Curls (15, 12, 8, 8 drop set)
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees

WATCH MY OCR VIDEOS - CLICK HERE!

ROUND 6:
- 1,2,3 Hammer Curls (15, 12, 8) Right Curl, Left Curl, Double Curl = 1 rep
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees

Speed Walking with 50lb Weight Carry after Bicep Curls

ROUND 7:
- EZ Bar Curls (15, 12, 8, 8 drop set)
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Finish with a 1.25 to 2.5 mile run (add weight vest if you're a BEAST)

Cool Down Run after workout

COOL DOWN

This workout will really test your grip strength! And with 210 burpees, you can't go wrong =) Do this once a week as part of your Obstacle Course Race Training, and you'll be killing those strength obstacles in no time!

See you at the next race!


Related Links:
- Obstacle Course Race Training with P90X
- Spartan Race Training with Body Beast
- The Benefits of Obstacle Course Racing
- My Obstacle Course Racing Videos
- OCRTUBE.com - Free Online OCR Community to help the sport of OCR grow worldwide


Take the Body Beast Challenge - Free Coaching from me!