25 Jan February Challenge: Thrusters + Growth –> Are you IN?
The February Thruster Challenge is BACK for a five-year anniversary edition. It’s a month of thrusters, in a very doable progression, and with a cool dual purpose! We had an amazing time with this challenge in 2012 (wacky videos) and we’re on the heels of a super fulfilling and successful January Plank Challenge. Don’t miss out on this anniversary edition of the Thruster Challenge — it will be fun and your body will thank you at the end of the month. Plus, the support group on Facebook brings friendly and supportive people together from around the world (we had 10+ countries represented in our January challenge).
The theme in 2012 was to use a different object each day — that was a challenge on its own!
How to Join
Just ask to join this closed Facebook Group — for support and accountability.
Once you’re in, feel free to add any friends who want to join.
It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!
By the way, this whole thing is FREE — just good people coming together to support each other.
How does it work?
Just like our January Challenge (Plank + Support Others), the Thruster challenge has daily dual action commitments: Thrusters + Growth Action. The Growth aAction alternates between a focus on yourself and a focus on someone else. Don’t let it overwhelm you though. These actions will take only a few minutes a day, perhaps even less. I’ll break it down for you and offer some suggestions.
1. Do Thrusters Every Day
Movement, Frequency & Reps
Every day for the month of February, you do the exercise movement called a Thruster.
You start with only 2 reps on day one and you finish the month with 56 reps on the final day.
The rep count is the day of month x 2. For example, February 1st = 2 reps, Feb 2nd = 4 reps, Feb 9th = 18 reps.
You pick the appropriate weight for your fitness and goals, and you can change it as you wish. Firebreathers: challenge yourself this month. Newbies: start super light and make sure your form is solid and consistent.
You started late or got behind?
If you get behind, you can make up days. If you are traveling and worried about missing a day, you can work ahead.
Late starter? no worries, you can make up the reps.
What do I thrust?
You can do Thrusters with ANYTHING you want in your hands: barbell, dumbbells, candlestick holders, kettlebells, a child — or a couple of them, rucksack, suitcase, skis, etc.
I encourage you to experiment with as many different objects as possible. Mix it up!
I don’t have weights or a gym
Don’t have a gym? No problem, just use things you find around your home, your neighbors home, or any local construction site, hardware store, or bowling alley (perhaps ask first!).
2. Take a Growth Action Every Day
Odd Days = take an action to support your personal growth. To remember which day is which, I just repeat this phrase to myself, “I am odd — odd days are for me.” Works like a charm!
Even Days = take an action to support someone else’s growth. To remember when it’s about other people, I think “Even Steven,” as you couldn’t be even with Steven if it’s just you alone.
Use a 3 minute rule and set a timer. Make it a goal to spend 3 minutes on the effort, more if you wish, but set the bar at a modest 3min to ensure you’ll do it.
Here are some examples:
- Personal Growth (YOU):
- study a language or music
- write down your goals
- do something that takes you out of your comfort zone
- write in a journal
- mediate, pray, or just sit in silence
- practice yoga
- sign-up for an online class (check out Udemy for many ideas)
- close your eyes and breathe deeply
- start a new positive habit or end a negative one
- take one action toward your long-term personal goals
- hide your phone when you’d normally be tempted to stare at it
- Supporting someone else’s growth
- send an encouraging note
- challenge someone to get out of their comfort zone and pursue a new goal
- compliment a positive habit or ongoing transformation
- give a book to a friend or colleague
- invite a friend to join you for an activity you enjoy
- mentor a colleague or student
- listen more actively
- recommend a good podcast
Helpful Tools & Ideas
Reminder and Accountability Apps: I used the app called Productive to remind me and keep accountable during our last challenge. There are others as well. These apps are excellent for accountability.
Spreadsheet: You can also use a simple spreadsheet to track both your Thruster Reps and the action. Please feel free to download and use this template.
Plan some growth actions in advance — days, weeks, even the whole challenge. It’s a short month–this is totally doable! This works out very well if you’re using a spreadsheet to track your effort. I’ve already planned some of my February growth action days, and I’ll definitely pre-plan the days I’ll be traveling to Africa.
Do I get to count Growth Actions I already do? The idea is to push yourself a little this month, so if you normally run daily, then counting a run as your personal growth action doesn’t count. If you normally run or walk alone, but invite someone to join you, then that’s an excellent support action and absolutely counts!
Do I get to count Thrusters I do in a workout already? Yes!
What if I’m traveling and have nothing to thrust? Be creative, my friend! Rucksack, laptop, suitcase, shoes, hotel room chair, broom stick, books. The options are endless!
How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at firstname.lastname@example.org or say hi on other social media channels (links in footer).
Can I join the challenge, but start my own Facebook group for my gym, club, friends or community? Sure. I’d love to see you in the global group, so how about both?
I hope you join us!
Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice, Hill Running: Survive & Thrive, Run Faster: Unlock Your Speed in 8 Weeks, Running Heavy, and UltraRunning: Ultimate Guide. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. He is also a Co-Founder of BridgeX Teams LLC, a global virtual team building company. Jeff’s popular newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio for more information, and please check out Jeff’s Coach & Author page on Facebook.