Friday Thoughts 107
Welcome to this week’s edition of Friday Thoughts, where I share what’s been on my mind over the past seven days. Enjoy!
GAIN Basket
Our Holiday Collection basket is officially live, and we’re collecting food, shoes, clothing, and household items for Operation Blessing.
They’re an incredible local organization supporting neighbors in need with food, clothing, showers, and a warm, welcoming space.
The basket will be out for the next few weeks. Thank you!
GAIN BASELINE
There’s been a lot of hype around the Baseline Test this week, and I love it.
A quick refresher: it’s a series of 6 tests, each a strong correlate or predictor of long-term strength and longevity. This is the antidote to feeling bored or burnt out in the gym. When you have clear numbers to track throughout the year, you can zoom out and see the big picture.
The Tests:
Grip Strength
Hanging from a Bar
Farmer’s Carry – heavy for 1–2 minutes
SOLEC Balance Test (Standing on One Leg, Eyes Closed)
Goblet Squat – 20-rep max
AirBike – 20-second sprint for calories
You don’t need to complete them all in one day—they’re designed to chip away at gradually. I’ve taken on four so far.
My Results This Week:
Grip Strength: 147 lb avg (would love to get this above 150)
Farmer’s Carry: 2:00 with 106 lb per hand (hit my goal)
SOLEC: 9 seconds right leg, 30 seconds left (my left has always been the more reliable side)
AirBike Sprint: 24.5 calories
And let me tell you… I am SORE from that carry. Middle and upper back are absolutely smoked. I spent half the day wondering why I felt wrecked until I remembered I did the thing. Let this be your warning!
Outside Shoes
It’s that time of year when I put on my official Shoe Police hat.
With winter weather here, please bring (or leave) a clean pair of shoes at the gym. Wet soles make the rubber slippery, and the salt from the parking lot chews up the flooring. We appreciate your help keeping the gym in good shape.
The 2-Mile Test
Our last monthly challenge was the 2-mile Assault Bike test, stolen from Mike Boyle and the crew at MBSC.
Mike is in his sixties and threw down a 4:51 the other day. Absolutely legit.
The test is brutal—there’s nowhere to hide and no way to fake being good at it. It’s just you versus the clock, and it’s a beautiful kind of miserable.
Stay warm out there today and see you at the gym!
—Justin Miner