My wife and I put our deposits in for the Shivworks ECQC class being held in Minnesota in June of 2017.

That means we’re less than five months away from grunting, sweating, bleeding, stabbing, and shooting alongside 14 other people.

And the FiST helmets. Ah, the FiST helmets.

I’m also coming off a particularly “carefree” holiday, where I attempted to see just how pre-diabetic I really am. Good news is that I didn’t wind up on insulin, the bad news is that I have some ground to make up.

Here are my preparations for ECQC this June.


This was a big goal from 2015 to 2016’s ECQC. I gassed early and often in 2015, especially during the drills on Saturday. My fitness was better in 2016, but I think a lot of it had to do with relaxing / not freaking out as much.

Still, I just about threw up during one of my evolutions, so I will continue to work on my functional strength and cardio.


20 seconds on, 10 seconds off, 20 seconds on, 10 seconds off -> next movement, repeat through all 4 movements for a “round.” Do not pause between rounds. Currently 3 rounds, goal is to increase to 6 rounds by June.


10 exercises, with as many reps as possible in 60 seconds. 15 second rest between each exercise. Rest for two minutes after all 10 exercises, then repeat for a total of three cycles.

Vomiting optional. Hopefully.

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