Topic: Running

Maintaining core habits like diet and exercise during a vacation reinforces a man's identity and personal standards. The host describes the benefits of a 10k run along a lakefront or using a garage gym even while away from home. These routines are presented not as chores, but as activities that lift the individual up and maintain the discipline established through the High Value Man Project.

The eighth pillar involves volunteering and helping those less fortunate. Owensby describes his work pushing children in wheelchairs during 5K events and his previous experience with an adaptive surfing group in California. The host mentions "Park Run," a global free 5K initiative, as a potential vehicle for such community service.

Men are encouraged to find social outlets through physical activities like Park Run, walking football, or senior rugby to flood the body with endorphins. Other suggested avenues for connection include chess clubs, music jamming nights, church social groups, and established organizations such as Andy’s Man Club or Man Sheds. Jensen also advises replacing "crap TV" with inspiring documentaries and comedies to improve one's conversational repertoire in social settings.

Dads are encouraged to find local community events such as "Santa runs," football matches, or cold water dips to stay engaged during the holidays. The host emphasizes that children define love as "T-I-M-E" and suggests involving them in planning fun, low-cost activities. Reframing the holiday as a time for love and future-building helps men move past self-inflicted emotional struggles.

Johnny Jensen describes a 6-kilometer river run with his 15-year-old son, Jago, who has been training intensely to join a football academy. After years of Johnny being the faster runner, Jago successfully outpaced him during this session. Johnny reflects on the importance of saying yes when children ask to spend time together and expresses pride in his son's athletic progress.

Glenn discusses participating in a 10k race sponsored by Tottenham Hotspur where he met legendary player Ossie Ardiles. During the race, Glenn's son initially outran him but eventually slowed down after rolling his ankle on the grass. Glenn jokes about retiring from racing his son while he still holds a technical 100% win record.

The Dirty Rotten Scramble, a mud run event in Kent, is scheduled for June 17th, and listeners are encouraged to register as a way to push their physical boundaries. The host suggests that entering events like triathlons or 10K runs helps break the cycle of poor health and low energy. Additionally, iconic travel experiences like visiting Machu Picchu or seeing the Northern Lights are highlighted as worthy bucket list items.

Doing the work is described as a necessary upgrade to a person's current operating system, requiring an honest assessment of existing habits. A personal anecdote illustrates this through a struggle to get a child to school on time following a divorce. By working backward from the goal and adjusting evening preparations—such as ironing clothes and setting bedtimes—a consistent and successful morning routine was established.

The Reticular Activating System (RAS) is explained as a mental filter that focuses attention on specific goals, similar to how one notices more red cars when thinking of buying one. Personal bucket list examples shared include seeing the Northern Lights in Iceland, completing the Cresta Run toboggan, and finishing a two-and-a-half-hour triathlon. These "crazy ass" goals are intended to fuel fitness intentions and expand a father's capacity to dream.

The 5K run is established as a fundamental health benchmark, with a sub-30-minute time suggested as a goal for proficient fitness. The Park Run community is highlighted as an accessible, free, and inclusive way for people of all ages and abilities to manage their health on Saturday mornings. Specific mention is made of the Maidstone Park Run and the social benefits of participating in local athletic events.

The 2023 calendar for Team Super Dad includes the Dirty Rotten Scramble, a cross-country trail run featuring water obstacles and various distances up to 30K. Other scheduled community activities include firewalking events, a summer barbecue, and the Men of the Year awards in December. These events are designed to foster camaraderie and celebrate personal achievements among the group's members.

Johnny describes the Team Super Dad workout, a 12-minute equipment-free routine consisting of push-ups, sit-ups, and super burpees. He shares his personal progress in increasing his push-up count and emphasizes that the routine is designed for dads to achieve an age-appropriate level of fitness. The focus is on consistency and being able to perform the workout anywhere.

The hosts discuss the physical changes of aging and the importance of maintaining fitness to stay active for children and future grandchildren. They promote the Team Super Dad 30-day workout challenge, which is designed to be accessible for fathers at any fitness level, from walking a kilometer to running 10k. The discussion emphasizes consistency over intensity to improve confidence and long-term health.

Johnny and Glenn recount their experience participating in the Dirty Rotten Scramble, a 10K obstacle course race in Tenton. They describe the team dynamics of running with other community members and the physical challenges of the trail run despite a lack of specific training.

The hosts describe a panic attack suffered by a competitor in a muddy pond during the race and the lack of safety personnel on site. They also express disappointment at the absence of a beer tent at the finish line, attributing it to COVID-19 restrictions.

Mark Ormrod recounts the story behind a viral video where he fell while training on running blades, which has reached 7 million views. He explains the specific physical technique required for a triple amputee to stand back up and why he had to tell his coach to give him space. The incident serves as a metaphor for the balance between offering help and allowing individuals to build their own resilience.

The conversation shifts to the health implications of morbid obesity and the importance of controlling personal health variables. One host emphasizes that while he doesn't support fat-shaming, he believes in "health shaming" to encourage longevity and happiness. He admits he will never be as muscular as Arnold Schwarzenegger but maintains a decent fitness level, running 5K in 26 minutes.

The hosts commit to participating in the Dirty Rotten Scramblers, a 10K muddy obstacle course held at Hole Park in Kent on June 26th. They encourage other members of the Team Super Dad community to sign up and join their team. An anecdote is shared about a cousin from America who attempted a similar "Tough Guy" race wearing unsuitable leather trainers.

The host prepares for an upcoming duathlon, which consists of a run, a bike ride, and a second run. The discussion explores the mental battle of endurance sports and the "voice in the head" that encourages quitting versus pushing harder. Memories of past triathlons include the chaotic nature of open-water sea swims and how physical recovery changes between the ages of 36 and 46.

Johnny Jensen shares concerns about his daughter's math skills, jokingly comparing her logic to politician Priti Patel. The conversation shifts to physical health, where Johnny discusses managing back and shoulder pain while trying to maintain a fitness routine. He notes the difficulty of keeping up muscle mass when unable to perform high-intensity interval training (HIIT) workouts.