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alan.fred.dpt, 2 Hippo Way, Toledo, OH (2026)

06/14/2025

Valley Forge. Battle of the Cowpens. Yorktown. Defining moments in history where innovative tactics beat superior numbers & firepower and broke the back of an empire

New Orleans where Andrew Jackson delivered a decisive victory, 15 days after the war ended. Oops. A reminder of how slow things used to move, even in war

Antietam & Gettysburg. Devastating casualty counts that unfortunately continually fail to remind us of what happens when we let the “red vs. blue” mindset go too far

The Argonne Forest where the largest battle in United States history was ever fought, announcing to the world that America was no longer a disorganized upstart nation, but a world power

Kasserine Pass, Monte Cassino, Normandy, Operation Market Garden, and the Battle of the Bulge cemented the United States as the most powerful country in the world

Inchon where an amphibious assault behind enemy lines liberated Seoul from North Korean & Chinese hands

The Ia Drang Valley where LTC Hal Moore used air assault by helicopter for the first time in history, destroying a North Vietnamese unit with 10x more troops

73 Easting, where Saddam Hussein experienced what is considered to be the most lopsided defeat in military history

Mogadishu, where we learned for the first, and unfortunately not the last time that not every battle can be won with guns

Nasiriyah, Baghdad, Korengal Valley, Kunduz, and so many more places in the 21st century where we waged war for decades without making any meaningful change

250 years. From snow capped peaks to 130° deserts and everywhere in between. It hasn’t ever been perfect, but no one does it better than us

Happy birthday

06/06/2025

“This operation will not be planned with any alternatives. This operation is planned as a victory, and that’s the way it’s going to be. Ok, let ‘er rip.”

- GEN Dwight Eisenhower

05/26/2025

The best of all Men. In the worst of times. For those we never meet.

02/07/2025

Another reminder to read the entire article when you see someone reference a single talking point. Reading the abstract is never enough and neither is letting someone, author or otherwise, make an incredibly strong conclusion based on their thoughts on a paper on social media or a podcast

Follow individuals who take the time to read an entire paper, breaking it all the way down, good and bad

Does form matter? It matters when it matters. If current lifting mechanics are causing pain or worsening already present pain, it’s a hard sell to a patient or athlete to tell them “There is no evidence that rounded back lifting will cause or worsen pain”. They’re literally experiencing the opposite phenomenon in real-time

Does form matter? It matters when performance is a factor. No one has set the deadlift world record with a Jefferson Curl. No one has won an Olympic gold medal by performing a rounded back deadlift into a strict press for their clean & jerk. Optimal performance tends to look identical across athletes & sport demands for a reason

Do we only lift with a perfectly neutral spine? Of course not. Not only is it physiologically impossible, it doesn’t represent the demands of real life

Our approach isn’t rocket science: train optimally in the gym so that you can lift heavier loads that increase your tissue capacity, allowing wiggle room outside of the gym when your body finds itself in various states of fatigue & suboptimal positions

10/21/2024

Ended 12 months of marathon training and running today with my 3rd, and for sure, final marathon of the year

Turns out you can get better at running if you just thousands of hours of it. Who would have thought?

Although the event is solo, the training and preparation is not

Big thanks to my amazing wife who has endured many solo morning school drop offs while I was off on a run, held down the fort while I traveled for races, and had to drop what she was doing on more than one occasion to come pick me up after I bonked or had a temperature control malfunction 🥶 🥵

Thank you to my nutrition coach .glowacki for keeping me fueled and healthy for the last year

Thank you to the amazing PTs at who laugh hysterically as I groan and swear getting my calves needled but also keep me moving

To the marathon group, thank you for answering endless questions about shoes, race fuel, and more

Last but not least, thank you to for igniting the fitness spark in me almost 8 years ago now. Confidence in the gym bleeds over outside of the gym as does the fitness itself

See you in Honolulu in 2025 hopefully!

10/13/2024

Lunch break at an course

had a dream to do a ladder workout so .mitch.dpt and I were happy to deliver

09/02/2024

Awesome day at with this animal-loving kid

07/04/2024

The American Revolution started because of a tax on tea. The tax was implemented to pay for the enormous cost the British Empire had to spend to protect the North American colonies during 9 years of war with the French from 1754-1763. The design of the tax was such that the incredibly rich, plantation owning upper class would pay more of the tax by nature of purchasing more tea than average British citizens in the colonies. Instead of paying their debts, the founding fathers called themselves Americans and dipped on the bill under the guise of experimenting with representative democracy.

The War of 1812 started when America refused to stop selling weapons and supplies to France who Britain was actively at war with along with an alliance of other European countries formed to stop Napoleon from conquering Europe.

The Civil War was about slavery. The Union did not want to end slavery because it was unethical, but because the Industrial Revolution was happening and the North needed the comparatively inefficient slave share cropping South to send black workers to factories, not plantations. The rich southern landed gentry was not about to give up their gravy train and pushed back.

America entered World War I late, after Britain and France had already began to turn the tide against Germany. In desperation to stop American weapons and supplies from being sold to the Allies, Germany began sinking American ships. If Germany had never began its U-Boat campaign, we would have never entered the war and continued to sell guns to whoever wanted to buy.

The story is very similar for World War II, except the Allies were so desperate for food, guns, and tanks that they were willingly to ignore that we also sold supplies to Hi**er. If Japan had not attacked Pearl Harbor, we would have happily sat back and continued to play arms dealer. Fun fact: Henry Ford sold so much stuff to Hi**er that it was easier for him to create a European division of Ford. Anytime a Ford factory was damaged in Europe by America or an ally, Ford sued the government.

These dudes are not the heroes we were told they were and our history is not without baggage. Still lots of work to do

02/10/2024

First marathon in the books!

(Best read in Bill Hader’s “Stefon” voice)

Are you looking to run 26.2 miles in Arizona in February? Then look no further than the Mesa Marathon! The Mesa Marathon has it all: overnight torrential downpours, flooded parking lots, late buses, and random mountain people setting off fireworks, all delaying the start. Windy, 35 degrees, and pouring rain, Mesa did not disappoint.

Despite the environmental factors, I’m really happy with how this went down. I felt really prepared & never had a doubt that I would finish, just needed to slow down a bit due to being so behind on food & hydration due to the late start.

Big thanks to for putting up with my early morning treadmill interval runs and my progressively longer Sunday morning runs. Especially big thank you for me missing my flight home today 😅😅😅

Thank you to Unchained Potential himself, .glowacki, for handling all of my fueling. Billy has steadily increased my intake alongside my increased mileage to keep me fueled for not only more miles but also for the work in the gym needed to keep my body strong. I’m eating almost 1,000 more calories a day now than when I started running in June, which is incredible.

A huge thanks to and .joellen_dpt of for starting the running bug last summer by beginning the Health HQ / CrossFit Fenton Run Club. Training twice a week for the CRIM turned into saying yes to a half-marathon and then a yes again to a full marathon. Also thanks for needling my calves after long runs 😂

Finally, thanks to .mitch.dpt, , and all the members for being a part of my fitness journey. I started 6 years ago weighing over 400 lbs., unable to run at all. I did a lot of biking, a lot of rowing, and a lot of scaling. It’s amazing how far you can take your health & fitness when you’re consistent with it.

Looking forward to an “off-season” focused on just having fun doing CrossFit every day. Excited for the Open!

Thanks to everyone who followed me live & sent me messages through the tracker! I appreciate each and every message.

01/23/2024

Day 24

Mom came home last night after finishing her remdesivir, an IV anti-virus to treat COVID-19. She is clear of COVID, pneumonia, and anemia.

She is back to breathing room air, and put some weight back on after getting plenty of food each day at

She had her first Home Health appointment less than 24 hours after getting home and is doing well. Once she can return to driving independently, she’ll transition to outpatient PT.

What she doesn’t yet know is that she has an appointment with destiny once she is done with PT, starting 3x/week CrossFit with a coach who performs 1:1 sessions with older adults out of his garage just a few minutes away from her house.

12/31/2023

“If you want to go fast, go alone. If you want to go far, go together.”
- African proverb
-
- Michael Scott

Today/tonight/this morning/what year is it, our team (myself, , , and ) from completed the “The Standard” challenge in support of

The challenge was simple, but not easy: row as far as you can in 24 hours in teams of 1-4 people.

What an incredibly difficult, crazy thing for people to decide to do but how rewarding to watch Tom rack the handle for the final time to a room full of applause.

designed our strategy to row in pairs: one pair trading 30 min shifts back and forth for 3 hours while the other pair had complete rest for 3 hours. This was the exact right dose of discomfort.

Together we rowed 305,400 meters, just a little bit over 7 full marathons or 170 miles. This is the distance between Miami and Nassau in the Bahamas.

Big thanks to everyone from the CrossFit Fenton and Health HQ families who stopped by to cheer us on, keep us company, or bring us food. The pizza from .mitch.dpt was especially clutch. Biggest thanks of all to for holding down the fort at home with Jonah!

Only thing that would have made this better is a Lions win but Brad Allen had other plans in store. You won’t convince me that guy doesn’t have money in an offshore bank account waiting for him courtesy of Jerry Jones.

alan.fred.dpt

06/14/2025

06/06/2025

05/26/2025

02/07/2025

10/21/2024

10/13/2024

09/02/2024

07/04/2024

02/10/2024

01/23/2024

12/31/2023

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