Work Out Of the Day!

“But from everlasting to everlasting the LORD’s love is with those who fear him, and his righteousness with their children’s children- with those who keep his covenant and remember to obey his precepts.”- Psalm 103:17-18  

WOD A.M.

5 Pull-ups

10 Med-Ball Cleans

15 Push-ups

AMRAP in 20 Min

WOD P.M.

2 300yd shuttles (25 yd and  Back x 6=300yds) Rest 3 Min

Group A” 68 sec

Group B” 63 sec

Group C” 60 sec

I will add “p” for protein, “c” for carb, and “f” for fat. Being only the start of week two, I’m still aiming to eat mostly foods on the favorable food list. I am also keeping my fats at 1 x the normal amount for now.

Today’s Meal Plan:

Breakfast: 2 blocks
2 blocks of poached eggs (p)
1 block of strawberries (c)
1 block of orange (c)
3 blocks of avocado (f)

Snack: 1 block
1 block of string cheese (p)
1 block of apple (c)
1 block of almonds (f)

Lunch: 3 blocks
Sandwich made of 2 1/2 blocks of Ezekiel bread (c), 1 block of cheese (p), 2 blocks of deli turkey, 3 blocks of avocado, 1/2 block total of cucumber and lettuce (c) and spicy mustard

Snack: 2 blocks
2 blocks of Fage 2% yogurt (p & f) with 1 block of blueberries (c), 1 block of blackberries (c), and a drop of vanilla extract and a sprinkle of cinnamon

Dinner: 3 blocks
1 block total of salad greens, tomatoes and cucumbers (c) with 1 block of hard boiled egg cut in (p), 1 block of grated cheese (p), 1 block of deli turkey (p), 1 block of chick peas (c), 1 block of grapes (c) and 3 blocks of olives (f) with balsamic vinegar on top

Snack: 1 block
1 block of grapefruit (c)
1 block of string cheese (p)
1 block of cashews (f)

 Meet Coach SOTO

Captain John Soto

Officer Selection Officer, Recruiting Station Columbia SC

United States Marine Corps

• Plans, implements, and executes United States Marine Corps officer recruiting operations for all college students and graduates in the Midlands, Pee Dee, and Lowcountry regions in South Carolina

Personal accolades

High School Mary Carroll (Corpus Christi, TX)

• Wide Receiver/Defensive Back
• 40 yard dash (4.58 sec.)
• 400m run (50.22 sec)
• 4 x 400m relay 30-5A District Champions (1995)

College

Sul Ross State University (Alpine, TX)

• Defensive Back

The Citadel 

• Intramural Citadel 400m Champion (1998)
• Kilo Company 1st Sergeant (1999)
• Bond Volunteer Aspirant (1999)
• Delta Company, 1st Platoon Commander (2001)

United States Marine Corps

• Entered Serviceas, June 3, 2001 
• Platoon Commander, LS Platoon, 2nd TSB, 2nd FSSG, II MEF (2003)
• LS DET OIC, CSSD 26, MAGTF 6, II MEF (2004)
• A/DACG OIC, Al Taqaddum, Iraq (2004-2005)
• Battalion S-4 Officer, 2d TSB, 2d MLG, II MEF (2005)
• Headquarters and Service Company Commander, 2d TSB, 2d MLG, II MEF (2005)

Education

• BS, Business Adminstration 2001

Certified

• LEVEL I CROSSFIT  
• Advance Combat Pistol Course, MCAGCC, 29 Palms, CA
• Marine Corps Martial Arts Program, Green Belt 

Hobbies

• Enjoys spending time with family and vicious 5.2 lb black nosed Maltese 
• Running, reading, movies, pistol shooting, and depleting Bass and Catfish population in Lake Murray
• Coaching and helping others acheive their goals
• Thrashing myself
• Thrashing others
• Discovering how far I can push myself until I pass out