PlebInstitute

28/176
Good decision that I tapped out early yesterday! Fun way to start you weekend. 🤙🏽
Station 1
Buy-In:
Ski Erg 1200m
AMRAP
4 Burpees & Box Jumps (each round +1)
Station 2
AMRAP
Run 200m (each round +100m)
1x Sled Pull & Push (40 kg)
Station 3
1200m Row Erg
AMRAP
10 Push-Ups
20 SB Lunges (20 kg)
Station 4
AMRAP
10 kcal Echo Bike
15 Sit-Ups
20 Wall Balls (9 kg)
https://image.nostr.build/6dd0a22c95d811876be580768bda1cb96a6b5d985949538371888fe2a961231e.jpg

2026-05-15 08:25:51 CEST

27/176
Another kind of rest day.
Yesterday was Father’s Day, and since I rarely get to spend time with my guys anymore, I let myself get carried away with like four or five half-liters. It was really great to dig up all the old stories again. But it also hit me pretty hard just how far I’ve drifted from drinking these days. The amounts my friends put away have become absolutely insane to me — totally wild that I used to think that was just normal. Still, I really soaked up that sweet spot before the conversations and faces went completely blank.

2026-05-15 08:14:50 CEST

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I switched to forefoot / midfoot running years ago due to get rid of the pain in my knee. Since then my stride length got shorter but I never really cared about length or cadence.
Garmin also gives me stats about my ground contact time. I guess I have to work on my efficiency.

2026-05-15 08:03:53 CEST

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PV 🤙🏽 How long do you rest between the strides?

2026-05-15 05:12:34 CEST

👀
#nevent1q…9rrr

2026-05-14 19:01:26 CEST

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Not until now. I checked my last 10 workouts. I‘m on average always around 160 spm +- 3.

2026-05-14 10:01:19 CEST

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Wow! 😳

2026-05-14 10:00:38 CEST

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Nostur on iOS ❤️

2026-05-14 09:50:43 CEST

👀
#nevent1q…76qy

2026-05-14 08:55:31 CEST

❤️
#nevent1q…a4gy

2026-05-14 08:25:51 CEST

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Every single time 🤙🏽

2026-05-13 13:51:43 CEST

26/176
Time for a longer run. I have two pairs of running shoes. Altra Escalante 4 and Altra Escalante Racer 2. Normally I use the Racer for faster workouts but today I took it for a long run. Really interesting how much more strain my Achilles tendons and calves are taking.
https://image.nostr.build/e5386f0e87ca0ac21a140f7bb22650cc49c91a63d6e8f6c1ffa699424c7e06f0.jpg

2026-05-13 09:29:09 CEST

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I see what you did there 😉

2026-05-12 21:11:05 CEST

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Not the first pair of shoes but the second or third. Or the urge to buy the newest model just because someone broke a world record in that pair 🤷🏽‍♂️ What I mean by fake demand is that most of western society is at the top of Maslow's hierarchy of needs. Before I came to Bitcoin I had demand for so many needles things. Now it’s different because I think different about the value of things. Industries around the globe are pretty good in creating fake demand with their marketing strategies. See how much money meta, google, etc. make with ads and selling customer data.
The internet caused job losses, the mechanization if weaving caused job losses, the invention if the automobile caused job losses, the printing press caused job losses. There are countless moments in history where once important skills became useless and people had to move on and new industries emerged.

2026-05-12 20:57:05 CEST

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The sprints were part of the workout. 15 minute warmup, 3x3x15s sprints, then 15 minute cool down.

2026-05-12 14:18:12 CEST

👀 Attention Android users.
#nevent1q…s08j

2026-05-12 13:36:40 CEST

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ALLLEINE NUR DER KAAAUUUFF!1!1!1

2026-05-10 21:25:46 CEST

23/176
My coach sets my base pace lower and lower. Feels great to go faster.
https://image.nostr.build/7806ef1e82be8915d6c0d0f02a69006d209b35b46cbd5c51573a7131a84a2d46.jpg

2026-05-10 20:55:44 CEST

22/176
A friend invited me over to toast the birth of his second child. Several glasses of red wine, some kebab skewers, and four hours of sleep on the couch meant I had to take a day off. At least I spent the day outside with the kids.

2026-05-10 20:49:45 CEST

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Thank you for sharing!

2026-05-10 07:25:22 CEST

🫒
#nevent1q…lag4

2026-05-09 19:25:39 CEST

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Average HR of 172 bpm 😂 Dude you are crushing it!

2026-05-09 17:15:40 CEST

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Thank you for the recommendation!

2026-05-09 17:14:13 CEST

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This is what I do to come down 😃
Medizinball Wandwurf come closes to the motion but nobody would say that.

2026-05-09 13:45:56 CEST

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God luck man!

2026-05-08 08:22:08 CEST

21/176
There is an old saying here in Germany. Start the morning with some sandbags lunges, sled-pushes, echo bike calories, wall balls and the day is your friend.
https://image.nostr.build/7bcb15b2ec38913d65d79d83f8d51bb3dcc3d44863a7f7433408b0f261f05b55.jpg

2026-05-07 18:40:46 CEST

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Good to see you back! It’s such a pain in the ass to rest for a longer period.

2026-05-07 13:08:53 CEST

20/176
This was a tough one. 30 minutes with an average pace of 4:34 min/km. The cool down at the end was more than welcome 😃
https://image.nostr.build/726ee5ad4c936745af195275903bf082101325ad433883a330a4bf307ef328b6.jpg
https://image.nostr.build/2cf47101d8609aac2d4f10e2a7501e49370c4e9ca187c0dbbd81ae7ccb2be474.jpg

2026-05-07 12:35:20 CEST

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Wenn man @npub17fq…nr8y nach einer Person der aktuellen Zeitgeschehens fragt…
https://video.nostr.build/2cc3a842e2003f06faa6aaf75f44c19bf441dee10fa6547af471e89cf9d02f86.mp4

2026-05-07 09:43:00 CEST

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Never settle 💪

2026-05-06 19:46:44 CEST

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Wie klappt das so mit dir und dem Internet?

2026-05-06 19:43:59 CEST

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https://video.nostr.build/7dda98e850081d5b7e213ecad4d3c714b2cd1c021666ccaa5847d4105d399777.mp4

2026-05-06 14:29:16 CEST

19/176
My coach says that my low aerobic load is to high so he reduced my base training to 40 minutes. 🤷🏽‍♂️ Tomorrow will be a 50 minutes threshold session with 30:00@4:40/km.
https://image.nostr.build/d70e3797683219a1fc6e67f339905e33b4980a2eebb3e1d97e508eabcba3c773.jpg

2026-05-05 21:36:19 CEST

18/176
Easy recovery run.
https://image.nostr.build/ce949bb0f73cd5b35f0659fdc9f5d69208bfaa5b63319f3c5d8b1afe3d7513e8.jpg

2026-05-05 09:16:32 CEST

In einer weit entfernten Welt…
https://image.nostr.build/80dcbe1d6647e44c30ae20a7b62c47f77f17acc546ff60d60288dccfa27029b7.jpg

2026-05-05 09:11:45 CEST

👀
#nevent1q…a9aa

2026-05-04 21:57:48 CEST

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I‘m very skeptical of the predicted time garmin shows me. It was the same with my older polar vantage m. I see it as a helper to understand in with direction my training is developing.
I’m a 100% sure that I currently would not finish a marathon near 3:30.

2026-05-04 21:52:23 CEST

I could not come up with a better alternative to #squatpushrepeat 🤷🏽‍♂️
20 triceps pushups
20 broad pushups
6x 10 pushups
It took some time 😃
https://image.nostr.build/c244db004601569fde10355cf2af95d49a481d35dc57c9058f1322604ee2dc54.jpg

2026-05-04 19:08:57 CEST

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Impressive 🤙🏽

2026-05-04 10:51:37 CEST

17/176
I felt a little weak before the training, but know I’m bursting with energy. Seems I had the urgent need for some anaerobic load. 💪
https://image.nostr.build/0a145708cfe794dca92c9a5c3b0a3da19c20c7a7c57192695b5912597de9cd04.jpg

2026-05-04 05:32:48 CEST

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For what distance are you training for? 💪

2026-05-03 20:50:39 CEST

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https://media.tenor.com/ftT7VjHhK_sAAAAC/mic-drop-supa-hot-fire.gif

2026-05-03 20:48:06 CEST

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Jeglichen Raub zur Lebenszeit einstellen und am Ende 77% Erbschaftsteuer ist mal eine neue Idee.
https://open.substack.com/pub/michaelwgreen/p/the-summer-slide-part-3-the-tax-code

2026-05-03 19:47:30 CEST

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Any recommendations?

2026-05-03 09:14:42 CEST

16/176
Time for some base training. 10k ftw.
https://image.nostr.build/0980cf1199063cf191a32913928b6115a1645123a29e0f05943b366625056dca.jpg

2026-05-03 09:09:23 CEST

2026-05-02 21:53:18 CEST

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Sadly this is not possible when you choose a marathon as your training goal. 🤷🏽‍♂️ There seems to exist a workaround via the web gui. But it’s okay for me how it’s currently setup. My watch says that my current estimate for the marathon is 4:00:08. For what it’s worth 😉 I’m in week 3 of 26 and my hyrox sessions seem to be a good addition to my marathon training.
https://image.nostr.build/640ea1747ff5596deac44cf6bbf3d13399be79fc49b8015f5e2ce998d6d25e9d.jpg

2026-05-02 21:42:05 CEST

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AFAIK was Samourais mobile wallet easy accessible and relative successful. I’m not sure if enough makers currently run jm. I never missed a GUI as a maker but I’m sure it would help adoption.

2026-05-02 17:40:03 CEST

#squatpushrepeat
Because I still have no valid alternative I will continue the challenge.
2 sets of 25 pushups / 50 Hindu squats
https://image.nostr.build/04c820ca994e4f7c98bffd81981656edcefb00c7cdf91972c65e842e96e4582a.jpg

2026-05-02 12:23:25 CEST

15/176
Had a rough with our youngest one. Lots of in-bed Kung-Fu. Was wake every hour or so. Coach suggested a recover run. 🤷🏽‍♂️
https://image.nostr.build/8aa85d9af9fb4b50be1e2960b02cfd7d33e54d8170b2e90f9349f8882dc5f85d.jpg

2026-05-02 12:21:23 CEST

14/176
My Hyrox session was cancelled due to a federal holiday. So just #squatpushrepeat
100 squats
25 pushups
15 pushups
10 pushups
https://image.nostr.build/42fdbc9afeb72d1907b4d994a4aa853a262018baa8ec6c61e92225e64cfdb09b.jpg

2026-05-02 08:35:29 CEST

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Wow! 👍🏽

2026-05-01 20:34:24 CEST

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30 km 😂

2026-05-01 20:30:49 CEST

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Sure

2026-05-01 16:44:07 CEST

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Good to see you back!

2026-05-01 16:22:24 CEST

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Yes

2026-05-01 16:21:28 CEST

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Bamm!

2026-05-01 08:36:24 CEST

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I have constantly problems zapping your posts 🤷🏽‍♂️

2026-05-01 08:32:54 CEST

Every single time I see one of @npub1sy7…0dde drawings, my brain has a really hard time wrapping itself around how that’s even possible.
#nevent1q…apcw

2026-05-01 08:26:36 CEST

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I was recently in Oahu and completely fell in love with the current 4Runner TRD Pro. As a European, you don’t really come across cars like that very often. The biggest thing you regularly see here is a BMW X7. Next to a 4Runner, it looked like a toy car.

2026-05-01 08:13:56 CEST

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GM! Ist aber auch schön da ❤️

2026-04-30 19:20:58 CEST

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Well done 👍🏽

2026-04-30 19:15:18 CEST

#squatpushrepeat
4 sets of 25 Hindu squats / 13 pushups
https://image.nostr.build/0d191fafaf7f597517d87c61356ca0bb8ad3195f73bda08c040d87ba1b11ffea.jpg

2026-04-30 14:09:11 CEST

👀
#nevent1q…kkpg

2026-04-30 14:09:01 CEST

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Der Staat hasst uns 🤷🏽‍♂️

2026-04-30 10:58:36 CEST

13/176
This was fun. Finally a tempo session.
#bitcoinrunners
https://image.nostr.build/8502bbcdfac2e072ba8d7b9755c62649082c4caa819eba2744942987c4bd2085.jpg
https://image.nostr.build/fd9d968e210610796f39bd2a3e07a221826de595b00815a3cf9bcd61c62e08e7.jpg

2026-04-30 10:53:42 CEST

👀
#nevent1q…xnla

2026-04-30 10:53:31 CEST

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😂😂😂 This is awesome!

2026-04-30 09:07:45 CEST

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https://image.nostr.build/f13e66387f8fc40e832997ec8fbb93e1c4f393b6e37fb13ba1f72e90375edb49.jpg

2026-04-30 09:01:00 CEST

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They should put „Tax“ in brackets. 😃

2026-04-30 08:52:40 CEST

👀
#nevent1q…83t6

2026-04-29 23:36:11 CEST

#squatpushrepeat
2 sets of 50 squats / 25 pushups
https://image.nostr.build/80d310a009f63baed39bd347a6908e5481fa53eed7d17be521daf53c01f5e902.jpg

2026-04-29 18:37:44 CEST

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😂

2026-04-29 14:57:48 CEST

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The monster seems to be Emil 👀 Your power is amazing!

2026-04-29 14:55:49 CEST

12/176
Coach Garmin told me „Go for it!„ and I did. What he didn’t tell me is that I had to aim for a super frustrating slow pace. 🤷🏽‍♂️ It was pure torture. Good thing is that tomorrow seems to be a VO2 max session.
https://image.nostr.build/8dd579dc43a6778581262f7f81710a86c3852ad9baef5d6de92500fc0539dffa.jpg

2026-04-28 23:11:41 CEST

11/176
Today was my first real rest day. Nothing to do beside #squatpushrepeat
4 sets of 25 Hindu squats / 13 pushups
https://image.nostr.build/9656d662891935e581a3963b41d879a8d4aec9dd0cb1998fe2b76f85c23b9479.jpg

2026-04-28 19:05:47 CEST

Tik tok
#nevent1q…ka2g

2026-04-28 13:49:40 CEST

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Arthur ❤️

2026-04-28 13:48:35 CEST

You have to consider that this was not an extreme position in those days. Absolutely middle ground. ❤️
#nevent1q…83my

2026-04-28 10:07:01 CEST

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https://image.nostr.build/bea82daeffd102fad69300c8cc11a1e019eb5030837be440e18b6c7b091c0783.jpg

2026-04-28 09:38:28 CEST

👀
#nevent1q…pj4m

2026-04-28 09:33:58 CEST

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Sogenannte Yuansohn.

2026-04-28 09:32:37 CEST

👀
#nevent1q…8s5y

2026-04-27 21:44:13 CEST

#squatpushrepeat
2 sets of 50 squats / 25 pushups
https://image.nostr.build/fb6777ca2a0626d5b8d9bf365ef613665312f06548467f927361d4a9e7a7a934.jpg

2026-04-27 21:41:30 CEST

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https://media.tenor.com/YvfmMAXRfIMAAAAC/yoda-star-wars.gif

2026-04-27 17:53:21 CEST

👀
#nevent1q…yszg

2026-04-27 15:58:12 CEST

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Does is look so tiny? 😂 It tasted like beef.

2026-04-27 12:45:54 CEST

👀
#nevent1q…3xsn

2026-04-27 11:20:22 CEST

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Definitely. One of my buddies had issues with his calves, the other one with his knee. But together we stand, together we fall!

2026-04-27 11:15:53 CEST

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I’m the one on the far right.

2026-04-27 11:12:51 CEST

Yesterday was a good day. The cherry on top was a tomahawk steak. My butcher had the smaller ones discounted so I couldn’t resist.
https://image.nostr.build/69db187e444657e55c7982c6310ac375b265da03621814df29dcd70166e8fa77.jpg
https://image.nostr.build/e8ef44e078f11692e82e6e0ef431dff46ac2a4289f0a4d07242a36a32eba4381.jpg

2026-04-27 11:09:06 CEST

10/176
My rest day began by not going full retard during the Hyrox session. 🤙🏽
https://image.nostr.build/af9eb26a69f54da4648cfb6a7ee81cb10eef272aed0f8c4a995b74b8b3720f18.jpg

2026-04-27 11:06:39 CEST

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GM 😃

2026-04-27 07:56:14 CEST

👀 that’s a different angle to VoIP services.
#nevent1q…vaff

2026-04-27 07:55:21 CEST

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😳 Wasn’t aware about the VoIP thing but it makes sense.

2026-04-26 20:52:10 CEST

#squatpushrepeat
4 sets of 25 squats / 13 pushups
https://image.nostr.build/4b795bb33c78479a4b2334ec332862baf05616c32a08b1a56de64ed01b0e9e93.jpg

2026-04-26 20:51:02 CEST

9/176
Today’s training session was a 10k run through my old hood with three of my
buddies. So much fun. Times didn’t matter, and there was free beer at the finish line.
https://image.nostr.build/e52d9798f9538902a0ac98a1f360c607d87ae528ee2a793fd8af30b97a4ec1c6.jpg
https://image.nostr.build/fe0cd423fc5ce1d2876a52e35d7e55de9953308f02bfd4d006b213f040a46815.jpg

2026-04-26 20:42:04 CEST

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Good job! 👏 The moment it’s not flat only, changes everything. There’s no reason to be unhappy.