Building Resilience Through Fitness: Koerper shares his journey
Fatherhood, fitness, and personal development—how do they all connect? In this episode, Connor Agnew sits down with Kristoffer Koerper, founder of Full Strength Father, to discuss how strength training and community play a crucial role in thriving as a father. Koerper also works for Samson Equipment as a Facility Design Specialist!
Koerper shares his journey from athlete to coach, the impact of General Physical Preparation (GPP) on long-term fitness, and the ranking system he developed to help fathers stay strong for life. They dive into resilience, self-talk, mental health, and the power of community, highlighting how a structured approach to training can lead to personal growth and elite-level performance.
Key Takeaways:
- Strength and conditioning as a pathway to better fatherhood
- The mental and emotional benefits of fitness for fathers
- How GPP builds a strong foundation year-round
- Why relative strength matters more than just lifting heavy
- The importance of community and accountability
- Using positive self-talk to improve mindset and performance
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Connor Agnew :
Perfect. All right. What’s going on Samson Strength Coach Collective listeners? On today’s episode we have, as I always say, the guests are special. But it’s just tough for me to not say that this person is special himself. We have the owner of Full Strength Father and the Full Strength Father himself, also facility design specialist for Sampson Equipment, Kristoffer Koerper. Thank you so much for coming on the show, man.
Kristoffer Koerper :
Thanks, Connor. I’m excited to be here.
Connor Agnew :
I’m incredibly excited to speak with you. We originally, just to give background context to our listeners, first met at CSCCA last year. I walked in and all I can say was if you’re a Game of Thrones listener, a leaner version of the Mountain approached me and introduced himself as Kris. And then I found out immediately he also goes by Full Strength Father, which was incredibly exciting for me. So it was great to get to know you then. And then obviously we got to work together a little bit on some things through Sampson. So I’m just excited to…
dive into what you do and what you’re about.
Kristoffer Koerper :
That was a fun time and a very generous comparison, I might add.
Connor Agnew :
I know, I mean, but if people meet you, I mean, I’m serious, would, would, you’d be amazed. So, well, let’s dive right into it. Can you just give us a background of your athletic career, lifting career, and then what led you to starting full strength father?
Kristoffer Koerper :
You know, it’s so when I, I really developed a love for strength and conditioning through my pursuit of baseball. When I was 14, I found a little hole in the wall, a gym with an amazing strength coach, Rich Kale, who I credit to really lighting my fire when it comes to strength and conditioning. But my whole pursuit of time under the bar initially was, to become the best baseball player I could possibly be. So
that the path for me is, been intimately tied together. Um, you know, with strength and conditioning with, with my athletic pursuits. So I ended up, um, having a really good high school career and was a highly projected draft, a high, a high projected draft pick out of high school, um, turned down the Oh seven draft to go on my mission for my church to your service mission.
And naively, I thought that coming back after two years off, I’d have the same amount of interest in myself as a player, not realizing that that two years kind of really put me off the radar when it came to professional interests. So I came back with that expectation, but then realized very quickly how much more competitive that next level is, especially after taking two years off. So I attempted to play at New Mexico State University after being being offered two years. I was going up against.
an all-American first baseman, you know, and, it just wasn’t going to be a situation where I’d play. So I went to Juco route, played two years of Juco ball, ended up playing one year at a division, two school and then finished off at New Mexico state full circle back to the division one level. So my college career was, you know, it’s a story in and of itself, but I learned a lot from that journey. And through that whole process, I continue to pursue my passion of.
performance and strength and conditioning, just like the application of the principles that I had learned from a young age to be the fastest, you know, best athlete I could possibly be. So, yeah, I mean, and after that, you know, I actually started coaching people in college while I was playing baseball to earn extra money. So most of my, all of my experience has been in the private sector, working with people and really kind of just cutting my teeth right off the bat with, with just in-person work, you know, so.
Kristoffer Koerper :
but now I’m 36 and it seems like my baseball career is many, long time ago, you know, when I even think about it. And, you know, my, my focus now has shifted from, course, athletic performance as a collegiate athlete to now being the highest performing father that I can be for my family. And that’s that, kind of the, the approach that I take with my current fitness.
And health as a father is very similar to the approach that I took as an athlete and maximizing my performance.
Connor Agnew :
So what is the connection for you between the physical approach and your approach as a father? How do those things correlate and how does one make you better at the other?
Kristoffer Koerper :
Fatherhood done right is I think very physical by nature. I have a young family. So my oldest is seven and then I’ve got a four year old and a seven month old and they’re all boys. You met him briefly before we hit record, but they’re very, very active. But whether or not your kids are really active by nature or not, just the fact that you’re providing and leading your family on a daily basis.
requires, I think, think a solid base of fitness and conditioning just to have the energy to go through your day. And then when you get home to have the energy to be engaged mentally with your family, especially after whatever happened at work. So I always say that the reason we train as fathers, the reason we get as fit as possible is so that we can handle the stress of the day, whatever work brings, and then we can flip the switch when we get home. that, that
moment when we walk through the door after work, that’s when our day really begins. So we need to have the type of fitness level that allows us to do that, which it’s no small task, especially, you know, if you work a blue collar job or you’re on your feet all day or, know, whatever it might be. So they’re very tight, very, very tight together. And it’s a crisis right now in the United States in particular with the health of people in general. But then you look at the health of men.
And it’s not only on the physical side, but the mental side for men’s health and the suicide rates amongst men and all of the things that men face in general. And so I think obviously the fitness side and having energy is one piece, but also the mental clarity that you get from training. And we know from recent research that the regular physical exercise is more effective than antidepressants at treating depression and anxiety and those kinds of things. So very, very tight.
You know, we could talk for, I could talk for hours about the kind of the nuances of that tie, but yeah, it’s a, me, that’s why I really got into full strength father and founded it started. It was because we experienced a loss of, of a child between our seven month old and our four year old. had a miscarriage. if it wasn’t for physical training and what I was doing in my consistency and what I knew from sports performance and my background there, I don’t know how it would have made it through that.
Kristoffer Koerper :
Cause that’s what really kind of kept me grounded was just daily getting into the gym, moving, even though it didn’t feel like it was sticking with a plan and a structure. And so it really helped me get through it. And that’s, that’s why I kind of turned my attention to saying, okay, if I’ve gone through that and it was that challenging for me, even with my base, what’s it like for these other guys out there who don’t have it? How, how would they be able to sustain through this? So, yeah, yeah, lots, lots of thoughts there for sure.
That’s a really good question.
Connor Agnew :
Well, you know, to me, you’ve identified a problem, right? And I mean, even on a strength and conditioning level, I think about other strength coaches that I work with and the conversations that we have that, you know, people aren’t always going to be as vulnerable, right? On the microphone. And I appreciate your vulnerability. I really appreciate you speaking to that because I think these things are incredibly important. And even on just a very micro level, myself as a fiance, soon to be husband, right? Probably the number one thing.
that has ever gotten in the way of our relationship has been my fatigue when I get home. You know, just not being able to deal with whether it’s the physical or mental stress of my job, especially when we’re in season, you know, we talked before the show and just said, how’s everything going? And it’s tough for me to not answer that question and to say, well, we’re almost at the end of season, right? We’re almost at the time where I can, you know, kind of focus more on my life outside of work, which is, you know, not the best way to look at things, I believe. And I can feel it.
And it’s something that I actively try to work against and try to make sure that I can be there for my fiance at the end of the day, because that support system is huge. And then you add in children on top of that. can only imagine the amount of durability that you need as a father and the amount of strength that you need to be able to lead your family. And so I guess for me, when did it first occur to you that this was not only something that could be beneficial to you, but could help other fathers?
Kristoffer Koerper :
was driving down, I still remember this down snow road, which is on the way to that barn gym. So if you, if you go to my Instagram, you know, you’ll see some clips of that, that space, it’s an amazing space to train. And I was just driving back. I was driving down to the gym and I had an impression that I needed to invite a couple men to come train with me. It was very organic.
Um, but this was shortly after that timeframe of loss for us, where I, you know, I feel like I had kind of come out of that dark, that dark time. And, you know, I just had an impression, Hey, you need to invite a few men to come train with you. And so that’s, that’s really how it started. So I put up a post on Facebook because that’s where most of my local network is. And, you know, I had a few guys reach out and then we started our little in-person group where we’re guys come in and try with me and,
Started sharing a little bit of more fatherhood, you know, directed content online and then started, started kind of crystallizing my system, my, my, my personal system and applying it to other guys from a training standpoint. And it just grew from there, man. So, it wasn’t, it wasn’t really a calculated move. If that makes sense, it was just kind of a feeling. And these things have been on my mind and my heart for a long time. And, and, know,
I think you wouldn’t have to look far in the strength and conditioning community of the fathers that you’ve talked to as strength coaches that would probably resonate with some of the stuff that I’m saying. Like even though we’re in the field constantly, we still need.
as men, need a sense of community and we need a sense of accountability and we need a sense of shared purpose and mission. And so the men that I brought in initially, they felt that I felt that. And then it’s just, you just realize there’s such a, such a deficit now in our society of men who are locking arms together to be better. you, you have settings where that that’s occurring, but it’s, seems very kind of like scattered and there’s not as much,
Kristoffer Koerper :
know, structured structure to it as, there used to be in society. So, because, you know, we used to, we used to work together as men in the fields, or we used to, you know, defend our families together in the village or the tribe, if you go way back. And now it’s like, we’re all kind of in our little silos doing our thing and different careers. And it’s, it’s easy to lose that sense of team that we, we, think we really thrive in. I had that as a college athlete. I mean, I know you, you probably experienced that to a degree.
that as a reference point of like what it’s like to train in a team, what it’s like to be around other men pushing for a common goal. But it’s easy to be on an island, I think after athletics or in different careers. So yeah.
Connor Agnew :
I agree wholeheartedly. That’s immediately what I thought of when you, you you bring it way back to sort of the tribe aspect, which I love, but you know, I think about teams and I think about how I grew up. Everything was done together with other men, you know, or boys at the time. but it was something where there was a constant check-in and it was an organized check-in with each other as well too. and I think one of the things that comes to my mind is there could be a difficult situation I approach. there could be, you know, even we use it as example, right?
When I talk to my fiance at the end of the day about not having the energy to kind of focus myself on her as well too. Like I find it hard sometimes to reach out to other coaches or my friends that I know. Cause I’m like, well, that person’s probably got a lot of things going on that they don’t really want to hear about this as well too. And I know those people would be there for me, but that’s just where my mind goes. And then I think it’s just because we don’t have these organized check-ins. You there’s maybe one personal call every day. And then outside of that, it’s other people I’ll check in with on a.
monthly or bi-weekly basis. And it’s just not this organized area where everybody can come in and train together, but then also discuss issues or discuss things that have occurred and how they’ve approached situations. think, like you said, we’ve lost that organization. What do you see, what have you seen that it’s done for the other fathers that you worked with?
Kristoffer Koerper :
You know, I think about one of the things I’ve said before with my men is, is we, we connect shoulder to shoulder as men, not face to face so much. It’s very awkward for us as men to just sit across from one another at a table and just talk. At least it is for me. I’d rather talk while I’m hiking or, you know, training after a training session. So to, to that question, what I’ve noticed is that because we get together and we train together physically every morning.
the, we have conversations post training that are really meaningful and guys will connect on different issues sometimes in, you know, in between sets, guys will chat, but it’s dude, just like the physical side of our connection as a group. Sometimes you don’t even need to say anything. You’re just training together and that alone is enough to clear your mind and boost you into the day and work through your own stuff. like Wednesdays, which is today that we’re recording this episode.
We go on a rock as a group. we’ll go hit a mountain out here, you know, near New Mexico state. And, we’ll just, we’ll rock for about an hour. Guys are talking about finances. Guys are talking about fitness. Guys are talking about relationships. So a lot of those conversations will happen in those sort of unstructured environments where we’re just doing work together.
And I think that alone is one of the most valuable things I’ve seen. But if you looked at like actual tangible changes that you could see in a guy’s life, I’ve seen guys heal their marriages. I’ve seen guys just in our group alone. I’ll just talk about our local group. We’ve got guys who have given up substances, alcohol, know, smoking, vaping, pornography. I’ve seen guys, we’ve got guys who have lost 40, 50 pounds, of course, as part of it.
essentially doubling their strength in core barbell lifts. So there’s so many physical, tangible, both physical and spiritual and mental tangible changes that are happening just because of the group camaraderie that it provides. So the group itself creates the environment that allows the change to happen naturally. Now we do have a structure that we go by, as far as like just a reminder of who we are and what our purpose is in our core culture. And that’s been intentionally designed.
Kristoffer Koerper :
Um, like I shared with you the code of full strength father lead with integrity, provided consistency and protected all costs. And so we have a brief three minute devotional every morning before we train on one of those subjects given by a member of the group. Then we say a word of prayer and then we train. So there’s like this, you know, a little, like you said, a check-in essentially of, of like the deeper purpose of what we’re doing. But just that alone is just this little micro exposure to growth, micro exposure to.
to a community and to our tribe. And these are all guys that I’d call it 2 a.m. No question. And they weren’t handpicked per se. They were kind of organically brought in to the group, you know? So I think about maybe for you, Connor, like, who do you know?
If you started training together with a group of men, like say there’s six guys, what that would do for your relationship with those guys or, you know, relatives that you have, if they had a core group of guys that just got together and trained, had a little bit of a structure, it was just awesome. So cool. So yeah, it’s been, I’d say, I’d say it’s been deeply impactful for the members of the group in multiple ways.
Connor Agnew :
No, I mean, can just tell it. I can tell from your genuineness and how you speak. I can tell exactly how it has impacted these men. But then I can also, as a man, identify with it as well too. And I can think about when I have training partners, my training’s at a higher level. And I think, again, one of the things I really appreciate about it is it’s not a focus on your professional work life all the time. Because I feel like it’s very easy and especially
Kristoffer Koerper :
Mm-hmm.
Connor Agnew :
within the strength and conditioning culture to be like, well, what books have you read recently? And for me, a day wasted would be a day where I didn’t try to improve my strength and conditioning career, whether it be improving my knowledge on something or spending the day reorganizing the weight room. But how much do I actually focus on myself as a person or myself as a significant other? And so I think I truly appreciate that aspect. Can you break down the code for me a little bit more? How you created the code, you know, what…
or the specific components that you really like about it, you know, and I guess essentially how it helps drive those devotionals in the morning as well.
Kristoffer Koerper :
Yeah. As with full strength father, like the Genesis of that, the code was, was I created that during that, that time of loss as a reference point for me, similar to a lighthouse in a storm. If you’re, you know, steering a ship, even, even if you’re in the midst of those waves and you know, the, the rain and the lightning and the thunder, just having that little, little light in the distance to chart the course gives you hope.
it gives you direction, even though you may not feel like you’re close to shore, you’re, you’re, you’re in the middle of that storm. The code for me was that it was, you know, I have my faith and my beliefs and you know, the texts that I referenced and that I study, I like the Bible and, and, you know, there are those core things that we can reference, being a Christian myself, being able to reference in life. I felt like
I wanted to write my own personal statement of what I was pursuing as a father specific to me. And so that’s where the code came from and lead, provide, protect were the pillars essentially that I could identify from my own study as to what would make me a successful, leader of my household along with my wife and, and, like my specific role in that, that success.
So leading with integrity, providing with consistency and protected all costs. have, you know, a paragraph or so per each element of those codes, of the code that, that we, we actually recite following the devotional, as part of that, that little routine that we have in the morning. And, I mean, it’s, it’s powerful. I mean, just, just, I’ll read a couple of sentences from lead with integrity, just for reference. and I can,
this will be on my Instagram. I need to post this for people to see, but like here’s an example of a section of lead with integrity. I’m decisive. I take strategic action. I’m adaptable and humble. Do not allow my ego to rule my decisions. In places private and public, I am true. I’m engaged. I’m present. I serve with love and empathy. I lead by example.
Kristoffer Koerper :
As the standards of the world decay, I hold the line. I lead with integrity. Again, that’s just a little portion of it, but within each element of this code, we find a simple reference to different areas of our life that we can really lock in on and improve as a man. I mean, protected all costs includes references to.
physical preparation, physical fitness and capabilities, being able to run, jump, sprint, carry, do the things that you need to do as a man, be physically capable and formidable, but also self-defense, first aid, those different tactical skills that you need in cases where you might need to protect your family or help others, know, provide with consistency, has references to financial preparation and structure, you know, like organizing your resources. So it’s.
We rotate each week with a different focus. So this week for us is lead with integrity in our group. Next week will be provided with consistency. And then the week following will be protected all costs. So we cycle through them. But we’ll reference and we’ll come up with a challenge for the week of what we’re looking to do. And it just becomes like a little bit more detailed, I think, than what I previously shared as far as like how we implement it. But yeah, it’s
Really the core of it was me just saying, I need something to reference. And so I’d read it in the mornings before I’d start my day as a reminder to myself of who I needed to be, even though I didn’t feel like being that, or I felt like I might be losing touch with that person because I was in, you, when you’re in the middle of a loss or something where you’re grieving or you’re going through a really challenging time, it’s easy to lose touch with who you are.
And so having that reference point in the code for me was like, this is how I operate. No matter what, even if I don’t feel like it, even if I can’t remember what it felt like to operate this way, I’m just going to do the thing and be, be who I want to be before I can feel it. If that makes sense. Yeah, for sure. 100 % man. like how often do you really feel like training hard? I don’t know for me, it’s, it’s, it’s kind of seasonal man, right?
Connor Agnew :
Well, that’s how you’re consistent.
Connor Agnew :
very often.
Kristoffer Koerper :
Sometimes week to week, sometimes month to month, but times of the year it’s, don’t want to go to the gym, you know, initially. And then I flipped the switch and just do it. And I always feel better after, you know, but so much of athletic development and mental resilience and all those things we talk about and strength and conditioning and sports performance. It’s just, you do the thing. You execute it at a high level. The great, the greats.
do it when they don’t feel like it. And they do it at a high level when they don’t feel like it.
I mean, that’s fatherhood, man. Like to a T.
Connor Agnew :
Yeah. I’m sure you have no choice on certain days. You just have to do it.
Kristoffer Koerper :
I mean, it’s it’s it’s just relationships in general, you know, the people you probably think about in your life right now that you trust that you would turn to in a time of need are probably very consistent emotionally. They’re not too high or too low. They always show up. They’re there. You can talk to them. You know, they’re just consistent and steady. And I think that’s that’s a skill in and of itself.
Connor Agnew :
And so if somebody’s listening to this podcast right now and you know, it’s thinking, well, you know, I think I do fine on these things by myself. I think I have no problem maintaining my physical fitness and, and being a significant other or father, know, if they, if they are kind of leaning away from what you are proposing, what would you say to them?
Kristoffer Koerper :
Well, I would say that it’s, it’s actually extremely valuable to be able to do that, to be a lone wolf for a time. think anybody who goes to an elite level in any area of their life has to realize that at some point you will probably be walking alone, whether it’s for a week or two or a month or who knows, right? You’re going to have to, you’re going to have to sustain that for some, at some point, but
Knowing what I know about the the benefit and the momentum and the the fuel that accountability and camaraderie and teamwork create. Why wouldn’t you leverage that to get to the next level in your life? It doesn’t have to be with a lot of people, but having one or two in your corner that really push you to be better don’t have to be in person necessarily. But I think, you know,
It’s funny because like you’d think it at first thought that I’d say, well, you got to have a team. You got to have people around you all the time. If I wasn’t good at being a lone wolf, then I don’t think I would have, I would be where I am right now. You know what I mean? Like they’re, cause some people, they get too dependent on a group or too dependent on somebody to instill motivation in them. And I see this a lot with gen pop people. It’s like, well, I can’t go to the gym because my training partner didn’t show up, you know, or
Man, like we were supposed to hit legs today, but we didn’t, you know, we didn’t, he didn’t want to show up or I got tired or whatever. Right. So they just don’t go. But the, the, the elite guys that I know, they, they go no matter what. And then other elite guys are kind of running the same path as them. They, they link up because they’re on the same path. It’s like, I don’t need to motivate my guys to get into the gym because they’re, they’re like me. They’re just, we’re just in the same place.
Connor Agnew :
Yeah, yeah, it’s a balance of both.
Kristoffer Koerper :
Does that make sense? I don’t know. don’t know if that makes sense. Yeah, exactly. And so then, you know, maybe the one or two days in the week where I really don’t want to go, I know they’re going to be there. The odds are we’re not going to hit that day at the same time. You know, for one of us is weak mentally. So. Having the strength to be a lone wolf when you need it and then realizing the performance and just the momentum benefits of a group and a team.
and leveraging that, that’s, think that’s the, the holy grail. It’s being able to have both of those things gone. Cause like, dude, yeah, I was going to say if all my guys quit tomorrow, I’d still be training hard. You know, it wouldn’t stop me. It would probably actually motivate me.
Connor Agnew :
It makes me think, sorry, go ahead.
Connor Agnew :
yeah, I’m sure.
Kristoffer Koerper :
You know, cause like there’s my coming from my family. We’re very competitive. I’ve got four brothers. There’s five boys and one girl and just a very competitive mindset. But like I kind of, you know, there’s a part of me that says if somebody quits or somebody, know, what, whatever it might be that could throw me off my path, actually use that as like a motivation to, to do, to go harder, to improve. But
Connor Agnew :
It what you mentioned, it makes me think of how I approached Jiu Jitsu when we were at Texas Tech, because I had a partner who was very dedicated to it as well. And the thing that we always promised to each other was we’d kind of operate like phones didn’t exist. We’d say, OK, we’re going to meet at this class at this time. There’s no, I woke up and feel tired, somebody to cancel. There’s no ability to text each other or call each other and say, well, there’s a last minute. I can’t do this thing.
Kristoffer Koerper :
You
Connor Agnew :
It was interesting because it made us more consistent in showing up for each other. then on the times where one of us wouldn’t show up, the other kind of acknowledged that, man, it must’ve been a really insane thing that happened to not allow this person to be here to train this morning. So I understand it, you know, but it became a very continuous flow of training and it just made us both very consistent. And so I appreciated it greatly.
Kristoffer Koerper :
Oh yeah, that’s a, I’m going to steal that for sure.
Connor Agnew :
yeah, absolutely. It works great. mean, cause how easy is it just to say, man, you know, I woke up, I went to bed a little late last night. I woke up tired and you can just text and just say, you know, I’m not coming today. You know, so, versus, you know, okay, well I have no choice. there’s no phone that exists that I can call them on. So I’m just going.
Kristoffer Koerper :
Yeah.
Kristoffer Koerper :
You’re gonna send like a light signal or a smoke signal over? Exactly. geez. man.
Connor Agnew :
Yeah. A carrier pigeon. I’ve fallen ill. I’m on bed rest. Well, let’s break down the actual physical aspect of your training too, because I agree. think the physical and the mental side are both very interconnected. What is the actual physical goal of full strength father? And then can you kind of break down for me your GPP ranks that you sent over to me and especially what those standards mean?
Kristoffer Koerper :
Yeah. so that, and like the ranking system itself, I think is a really good place to go as far as my, my thought process behind training, which is general physical preparation, right? Like we, we use that phrase and strength and conditioning is I think it’s less well known, you know, with amongst the general population. So as I’ve educated my guys on what this means, it’s like, this is your base. This is your foundation as a human being.
And so my training philosophy and approach is all based on that. I’m not worried about peaks at all. You know, unlike sports performance where we might peak for a specific event or a season or work to peak in season or whatever it look like based on the season or the sport with fatherhood, I’m looking at your, foundation year round. And so all of my ranks and my whole system for measuring, um, our performance essentially.
Like those metrics is based on that foundation approach. So when I look at the lifts or the conditioning tests or the mobility tests or the longevity metrics that I’m tracking in this system, I’m, looking at it and I’m framing it with my guys is like, Hey, this is you want to achieve a rank that you can sustain any day of the year. If you’re not feeling a hundred percent, if you’re feeling a hundred percent, like that’s, that’s what you want. I always say you are what you are.
So when we test our baselines, we usually test the full strength total is what I call it. Our testing battery twice a year. It’s like, you might not, you might not be feeling a hundred percent when you go hit your, your mile timed mile. I don’t care. It’s fine. Like, are you a little sore? Okay. Cool. I’m not worried about you peaking for that.
so that at its core is like my philosophy is this general physical prep foundational approach. And so everything that my guys look at, look at through that rain, that lens. And so I’ve essentially created like a belt system for general physical preparation, which I think you’re smiling because, you know, it aligns really well with the practice of jujitsu and what that looks like long-term. And so this is, I call, I call this a multi-decade approach to general physical preparation. I’ve got my ranks bracketed by age.
Kristoffer Koerper :
So I’ve got, you know, 18 to 25, 26 to 35 and so on. And then 56 plus. And so there’s no end to the ranking system. You can do it till you die and you can fight against the decay until you die. And the testing battery itself is, I had to get really kind of, I had to simplify it, at least for me to be.
to be able to be executed at any sort of general commercial gym where there’s not any exotic equipment. You know, cause like if initially I’m like, Oh, we’ve got to have stones. We got to have, you know, max distance or like a max weight, 50 foot farmers carry. I was like, wait a second, not everybody has farmers handles. Okay. Darn it. Um, what can I do for a carry? You know what I mean? So I had to kind of say, okay, well, typical dumbbell spread is going to run to like one tens maybe at a commercial gym. So if I go 70 % of body weight,
that’ll probably give us in that bell curve most guys will be able to pick that up and carry it with dumbbells sweet so we’ll do what you know what I mean like so the testing battery itself had to accommodate the the access to equipment that most men have anyways not to go off on a tangent but yeah it’s it’s it’s duplicatable and it creates it creates targets for guys where when most
approach training, you know, the average American does tries over 120 diets in their lifetime. I’d be curious to see what the stats are on like fitness programs or, you know, exercise programs for people because it’s it’s shiny object syndrome. It’s like 12 week this six week that 75 day this it’s like, cool. Okay, what about the decades of training? Because you and I both know, right? Like if you want to be elite from a GPP standpoint, it’s consistent.
Connor Agnew :
Wow.
Connor Agnew :
At least a trillion.
Kristoffer Koerper :
posits for years in these different areas and not just one area, but multiple areas. Like you got to have the ability to sustain cyclical expression, you running or cycling or something like that for an extended period of time, you got to be able to have some quick contractions, create pressure, lift something heavy, move your own body weight through space, move your body around a static object, like a pull up or something. You know what I mean? Like
So there’s a lot, there’s a lot there. got to train when it comes to your system for general physical prep. But, I’ve got one, two, three, four, five, six total, ranging from what I call starting or gray all the way to gold or world-class and, starting as somebody who’s like really, really, really truly getting started with clear gaps and strength conditioning mobility.
or blood pressure resting heart rate like they’re they’re really baseline there and then it goes to blue and then orange and then black and then black plus and then gold and gold like the world-class GPG ranks border somebody who would specialize in that domain or that test So take for example one of the tests that I have is the six-minute concept to row for max meters And if you look at the world-class score for the six-minute max distance row
It’s borderline somebody who would be specializing in rowing. It’s not quite there because again, we’re looking at GPP, but it’s borderline. Like it’s getting real close. So if you were to pursue world-class ranks across the board in this, I don’t even know if that’s possible. I mean, I’m sure there’s some freak out there who could do it, but even just getting the elite GPP rank is gnarly because in order to get that black rank, you got to be elite in every category through all the strength tests.
through all the conditioning tests, resting heart rate, blood pressure, and your entire mobility assessment has to be elite. So you can’t have tight shoulders. Your external rotation limiting factor might be the difference between you being elite or not. And so the fact that we score out mobility tests as part of this, like forces these dudes to address these issues that they have from a mobility standpoint. It’s a lot of fun. It’s really fun.
Kristoffer Koerper :
It’s changed the game for me as I’ve used it in my own training. I’m faster and stronger than I’ve ever been and I’m 36. So I might not have the top end explosive power that I used to, but just general physical prep. I could probably train that for six months and get back to what I was in college. You know what I mean? Just because the foundation is so good. So anyways, I can nerd out about it for hours.
Connor Agnew :
Absolutely.
Connor Agnew (35:02.9)
I could as well and I have further questions. How often do you test? How does the testing work as a whole? Let’s say somebody would be elite plus within a specific subsection and then maybe advanced in another one. Is there an overall total ranking that you have as well? Can you break that down for me?
Kristoffer Koerper :
Go ahead, shoot, yeah.
Kristoffer Koerper :
Yep. Yeah. Yeah. So we test, mean, initially I was going to look at it like every, I see here’s the thing this, and this is in development. All of this is in development, by the way, very open-minded with everything that I do. And so I actually show this to the head strength and conditioning coach at Drexel yesterday on a console.
a layout console and he was like, dude, I love this. This is awesome. I want to check it out. I’m going to like, I’m going to open this up to anybody who wants to look at it give me feedback. Like I am not married to this being like the end all be all. So that’s, think a foundational point, but I think, I think twice a year is good personally, but you and I both know that like a new trainee would probably benefit from a quarterly testing, you know, scenario because they’re going to jump so fast in neurological adaptations or
you know, aerobic adaptation, whatever it is, they’re probably going to jump quicker.
than a guy like myself who’s been training hard for 20 plus years. So I think I might, it just gets really complex when you start to add all these variables into that. But it might be nice to have the guys who are starting or like the bottom two ranks overall that they can test quarterly. And then your guys who are advanced or elite or elite plus those guys test twice a year because they’re just going to see slower adaptations. I don’t know. mean, I’m back and forth on that, but generally I think twice a year is good. Right? Like once in the summer,
the ones in the winter, like, you know, January is a good time to test out. And then maybe like quarter three of that year or something like that. So just given a good block of time. so, and then, yeah, there’s individual ranks. I’ll list the tests for you and we could tear these apart too, cause I’m open to it. so we got all of the strength tests or five RMS. so we’ve got front squat, deadlift, conventional.
Kristoffer Koerper :
Incline bench press, weighted pull up. Then I have a max duration dead hang. Then I have a max distance dumbbell carry at 70 % of body weight. Again, referencing like the dumbbell spread that most people would have access to. For aerobic, I’ve got six minute max distance row, three minute max calorie eco bike with a body weight adjusted score. And then I’ve got 10 second peak watt.
on an eco bike or a soul bike, a mile run, a 400 meter run. Then I’ve got health and longevity, resting heart rates, systolic and diastolic blood pressure. And then I’ve got a mobility test battery that’s kind of scored on a zero to three, three being maxed out. And that’s in 0.5 increments. So those are the tests.
So administering that testing block or that testing battery, I should say, can happen in one week fairly easily, which is another consideration. I didn’t want this thing to take two weeks. So you can just kind of weave it into training and knock it out. It doesn’t make you too sore. doesn’t beat you up too much. So,
Yeah, those are the ranks. Now there’s there’s scoring for every single for gray, blue, orange and black in every age bracket. So, you know, if you’ve got it pulled up, like you reference, let’s let’s take front squat, for example, the 26 to 35 year olds, point six, two times body weight point eight, one times body weight for the blue rank.
a body weight for advanced and then 1.19 just under 1.2 times body weight for elite for a five rep max. GPP, right? I’m saying any day of the week, you can go in and do that. People freak out online when I posted it. I was like, what dude, I front squat way more than that. was like, first of all, read that it’s a five RM, not a one. And then second of all, realize this is a GPP rank. It’s not like this was your all time best front squat. Like, no, can you do this any day of the week?
Connor Agnew :
Yep.
Kristoffer Koerper :
When you look at world class 1.6 times body weight for five, not a bad front squat for five reps. You know what I mean?
Connor Agnew :
Hmm.
Connor Agnew :
No, not at all. I mean, I can think right now I’d be at what? Yeah, that’d be about, no, never mind, I’m going to show terrible math. Heavy, it’d be heavy. That’s what it would be.
Kristoffer Koerper :
We’ll see. so I did it, you know, it’s, it’s, it’s relative strength, right? it’s not, it’s not pounds on the bar. So the system itself incentivizes you to be leaner and stronger by, by nature, the fact that we focus on those. So same thing goes for the body weight adjusted score on the three minute max calorie eco bike. It’s like,
You know, if you’re super heavy, you’re pumping a lot of calories. Cool. You’re still going to get a lower score than a light guy who got less calories. Cause we, you know, we adjust it for body weight there. Cause there is like the data that I could find in the ecobike. Like there is a factor there, like a heavier guy can build an output more on that. So.
Connor Agnew :
Absolutely. That’s the one thing I’ll challenge my athletes on all the time. I’ll always be like, I can beat you at the assault bike no matter what. Bigger guy. exactly.
Kristoffer Koerper :
Cause cause yeah, cause you’re cause you’re yeah. No, you know what you’re doing, bro. Trust me. I used to do that to my high school kids. I’d be like, I’ll get you a case of bang if you can do 48 calories in a minute. You know that I knew that like even the best one would be like right at like 46 or something and they just never get it. So yeah, it’s super fun.
Connor Agnew :
Yeah
Connor Agnew :
Yeah.
Connor Agnew :
Well, let me ask, and I hate to be that guy, because I know it’s more about the process than it is the rankings, but where do you fall?
Kristoffer Koerper :
I’m an advanced guy right now, overall rank. So the, if you’re looking at that PDF, I sent you, you can see all the individual color coded like individual ranks. so to answer your, you know, an element of your question, yes, there are individual rankings. So you can be like an elite guy in your strength and then be a baseline guy or starting guy, know,
Connor Agnew :
Very nice.
Connor Agnew :
Yep.
Kristoffer Koerper :
in your conditioning. And that’s the case with some, some guys like bias what they like. And so when you test them out in this, it shows so clearly it’s like, we already knew that you were slow and deconditioned and really strong, but now we can actually see it and you can actually get some targets in place. So, you know, my guys who like come from like a global gym background where they’re just, you know, bro split it usually come out decent on the strength and then just terrible on mobility and terrible on conditioning. Cause they just don’t address it.
And then my endurance guys who like to run and do triathlons or whatever will come in and they’ll pop pretty good scores in the conditioning, but then they’ll get buried by the strength. And then all of a sudden they realize, man, like those are gaps in my game. So if I want to be well rounded from a GPP standpoint, I got to get stronger. Well, guess what happens when they get stronger. They actually get better at whatever they’re pursuing from an endurance standpoint, because they’re just more robust, you know, connective tissues, better joints are better, like all of that. So it’s pretty cool how it kind of shows. And then, you know, like the guys who are strength biased,
They get conditioned and also in the recovering better from their training sessions and they’re pushing more weight. They get more out of every set because they’re not gassed on a set of squats after four reps. You know what I mean? So they can actually like train harder and it’s pretty cool. So the, to get, to get it like there’s, there’s requirements for every rank to have an overall rank that, you know, is, like either gray, blue, orange, or black. So the reason I am not, uh, an elite or black rank yet is because I have, um, a weak.
Inclined press relative. And I need to get my, I need to my incline and my pull-up better and my mobility. Those are the only three tests that I have not gotten to elite yet in. So everything else I’ve hit elite, it’s just that those are, and I know those are weaknesses of mine. And so now I, now I’m addressing them, you know, and my programming tracks, I have what I call the mass track and the gas track. And so it’s just like guys can choose to have a strength bias session or conditioning bias session that day.
Based on what they need to work on. if they are conditioning deficient, when they go into the gym that day, they can choose the gas track because they know that that’s going to be weighted to developing that versus strength. It’s not, we’re going to like not touch strength. will, but it’d be the difference between like doing two sets of front squat just to touch it and then go in and doing some mixed modal or like a, you know, a 35 minute run versus somebody who’s on the mass track would be hitting like, you know, five sets of two.
Kristoffer Koerper :
or some other variation that’s going to develop their strength more. anyways. Yeah.
Connor Agnew :
No, what I appreciate about it is that an elite stance is actually elite, right? You know, I feel like it’s so easy to look at it, like you said, from a micro level, you know, one or two years, or I did this program for one or two months, so now I’m way bigger, I’m way stronger, I’ve done the things I want to do. It’s decades, like you said. And so I appreciate that, you know, the creator of the system is in the advanced, not the elite section, because to me, it’s like, it’s the truth of the situation. It’s a…
you know, we’re being realistic about where we actually are within these things. You don’t just say you’re elite just because, you know, you’ve been doing it for a year now, right? You know, an Olympian doesn’t become an Olympian in a year. And world-class is not world-class just because you are world-class for, you know, 28-year-old white guys named Connor. You know, it’s an actual world-class global experience. So I really appreciate that about the system.
Kristoffer Koerper :
Yep, yep.
Kristoffer Koerper :
Well, it’s it’s yeah. Well, I tried to design it like, but I don’t think you can ever fully remove your biases, but I built it like not with myself in mind and that I was like, OK, generally. If outside looking in, if I looked at this with my background as a program or system that I’d buy into, what would I want to see?
And that’s, know, and so I do think there’s still more to be developed here. I think this is the starting point for it because where my mind goes is like, you could have sub, kind of focuses or specializations for guys. So you could have like a power rank, like some power elements or some speed elements there. Cause as you notice, like I have a 400 meter run in a one mile run. didn’t do, you know, 10 second or sorry, I didn’t do like a 10 yard.
you know, or vert or something like that or broad, like you could easily implement that in this thing for guys who wanted to kind of emphasize a little bit more of the athleticism side of things, you know, maybe a younger dad who still wants to go dunk and do all that kind of stuff, which is cool. Right. Like, um, but when I was looking at it through that lens, I’m like, well, that kind of gets us away from the GPP element of this thing. I don’t know. I mean, you can make a case that the 10 second peak watt touches.
those capabilities, like your, your power output. That’s kind of why I have that there. And I didn’t necessarily do, you know, short sprint or avert, but the thing is, if you’re going to do those accurately, you got to have lasers. Really? You can’t hand time, but yeah. And it’s like, but you can hand time a mile run, you know, you can hand time a 400 and it’s okay. Right. But if you start to get like a five, 10, five or something, it’s like, bro, how many guys have access to what we are so used to having access to?
Connor Agnew :
No hand timing at all.
Kristoffer Koerper :
like I’d love to have a, like a mid-thigh isopole on force plates. That’d be like awesome, but I can’t cause nobody has access to them. So not even collegiate guys do, you know.
Connor Agnew :
I’m just imagining somebody coming up to their life fitness coordinator like, when are the force plates coming in?
Kristoffer Koerper :
Yeah, exactly. What do you think about the Incline Bench?
Connor Agnew :
I, you know, as a whole, if you were, in what frame are you thinking?
Kristoffer Koerper :
Well, let me let me open that up even more. What do you like? What do you think about the tests in this in this battery?
Connor Agnew :
I’m looking over them now.
Kristoffer Koerper :
I know I’m putting you on the spot.
Connor Agnew :
No, no, no, no. I like it. I think truly it does fit the GPP aspect. But this is personal bias, right? We talk about removing biases. This is personal bias. For RMs, I kind of like a three rep max. But then I see your understanding of, it is a little bit more GPP based, so five rep max would work better.
Kristoffer Koerper :
Dude, I was, that was so torn between the two. So tell me why, why do you like three rep maxes versus five?
Connor Agnew :
Yeah, exactly.
I just think they get you a little bit closer to what your true rep max is. And I think when I look at how I’ve tested myself or I’ve tested our athletes, a five rep max might give me a little bit lower of if I were to extrapolate it and try to get into a one rep max. But that’s my bias because I like to use percentages based off of those, right? And so I’d prefer to know that we can use this specific number for our sets and reps for this upcoming week versus
of five rep max. So, I mean, that would be my personal bias. And you want the a hundred percent true answer. It’s because I’m better at three rep maxes than I am at five rep maxes.
Kristoffer Koerper :
Same here, bro. Same here. got buried by the incline press. It was so embarrassing.
Connor Agnew :
Yeah.
Connor Agnew :
I have no…
Kristoffer Koerper :
I’m not I’m I’m not going to share with you what my incline press was in public. But.
Connor Agnew :
Okay, but after the show, can certainly discuss. But I mean, truly, I you know, I appreciate having you on as a guest, but I do have to say, you know, being able to look at your full system and as I’m looking at it now, I mean, I love it. And one thing I forgot to mention too with your code is I truly do love the I statements. And I love that you have to recite those things because coming from a sports psych background, you know, I am a big believer in.
your thoughts become your beliefs, which become your actions. And you can change who you are as a human being by changing what you say to yourself. And I think it’s so easy. mean, on my micro examples, like yesterday, I was like, man, I’m low T today. Like that’s what the joke I’ll kind of come up with is like, I’m low T, I’m feeling tired. And so I understand that. Now with my training, I’m able to easily kind of say, well, if I say that, I’m going to have a bad session. So let’s turn on some Metallica.
gunna, whatever it may be for the day and let’s get excited and let’s have a good training session. But at the same time, I don’t think it’s really applied to myself overall as a human being. I think it’s very easy to be critical. So I do love the I statements too, because I think it just, true. Your thoughts become your beliefs, which become your actions. So what are you feeding yourself on a daily basis?
Kristoffer Koerper :
No, that’s good. That’s Low T, high stem, high stem, low.
Connor Agnew :
Well, low T. Low T, high stem. Yeah. I’ll tell you, that was me 1000 % yesterday. I was on the podcast just a couple of weeks ago saying we need to give up the caffeine addiction for strength coaches. I’m not pulling my own weight for that argument. It would be a Welch’s grape ghost. That’d be by far my favorite. I love the Welch’s grape ghost.
Kristoffer Koerper :
Ha ha!
Kristoffer Koerper :
What’s your go-to?
Kristoffer Koerper :
Let’s go.
So that’s funny, funny side story to you. uh, the, the barn gym is on my parents’ property down here in New Mexico. Long story, but I had a warehouse I was going to open up the week I was going to do my opening. Uh, we got shut down with COVID here and we were shut down for two years. So I ended up like moving my operation, um, underground, you know, all sorts of stuff. It really cool into the barn, but like my dad is what we call the warden at
at on the property because he’ll he’s the he’s the regulator. So it’s like a group of grown men in the barn training and they’re kind of worried about having the music too loud or something because it’s like the warden is going to come down and pop us. You know, just a bunch of prison prison guys in there. But my dad accidentally double subscribe to Grape Ghost Order.
Connor Agnew :
It’s awesome.
Kristoffer Koerper :
And the other day he said that one of the nicest things he’s ever said to me as his son, which was anytime you need it, just come down to the house and grab a grape ghost.
Connor Agnew :
They’re so hard to find. I mean, seriously, that is like one of the most incredible things possible to say.
Kristoffer Koerper :
So I know I negotiated with Circle K, manage the management of Circle K on Main Street in Las Cruces to have them order Grape Ghost.
Connor Agnew :
as you should because you have to fight for it at this point. We have a place, there’s another coach on staff. have one place that always has it stocked. We call it El Dorado because it’s the only place you can consistently find it. So I’m glad we can connect on this. I’m glad you understand my plight because it’s impossible.
Kristoffer Koerper :
You
Kristoffer Koerper :
We should have started the podcast with the discussion of ghost flavors.
Connor Agnew :
well, you know, we might have to bring that up to Andy and start a sommelier energy drink podcast as well, where we sample a different kind each time. Look at that. There you go. Face pop, another excellent flavor. no, no, no.
Kristoffer Koerper :
Well, what’s your sorry, I know we got to get off, what’s your what’s your daily daily intake?
Connor Agnew :
I try to cut to 200. That’s my, you know, if I… No, Guaranteed, I will have 200 per day. Now, I will say if it is a women’s golf day, where typically in season right now, we’ll go up until about nine o’clock with walkthrough stuff or 9 p.m. and then gotta be up the next morning. I wake up later than you. But if I gotta be up by about like 445 the next morning.
Kristoffer Koerper :
So you’re actually doing six.
Kristoffer Koerper :
Not at the CSCCA.
Connor Agnew :
No, not at the CSCCA, which I do have to briefly tell that story as well. I have to. But to answer the original question, if it’s a day like that, then it’ll be a 400-milligram day, especially if we have a game that night. I try to be amped up. There’s not much you can do as a strength coach during a game besides yell and clap. And so I try to make sure I’m energized for that. Exactly.
Kristoffer Koerper :
You have to you gotta you gotta let me have let it eat man.
Kristoffer Koerper :
400 mic mics, huh?
What’s your but how many kilos are you right now or how many pounds are you?
Connor Agnew :
I’m 250 right now.
Kristoffer Koerper :
dude, your, your per kilo recommendation puts you easily at 600 cruising. Have you, have you looked that up? I had to, I, yeah, I had to look it up to justify my intake. So now, you know, if I’m popping four to six, it’s like, guys, I’m still below my per kilo. Like we’re, we’re cruising.
Connor Agnew :
I haven’t I haven’t I know there’s a total allowance but
Connor Agnew :
We’re cruising. I’m stealing that from you. You can steal the carrier pigeons and I’ll steal the per kilo.
Kristoffer Koerper :
I just, I just drink ghost for sport at this point, man. It’s, know, it’s more.
Connor Agnew :
I mean, it’s just fantastic. I would love to be sponsored by Ghost, if Ghost is listening, by the way, if they want to sponsor the Samson podcast as well.
Kristoffer Koerper :
They recently got acquired for over a billion dollars, believe
Connor Agnew :
Oh my goodness, man. Yeah, I saw they were paying the Cavender twins to do an ad for them. So was like, all right, they’ve got money. You know, they’re doing well. But I do have to tell this story and how the half strength father nickname came to be just for a brief moment. At CSCCA, we were getting up early to do a workout. What was it? 6 a.m., I think.
Kristoffer Koerper :
Yeah.
Kristoffer Koerper :
Yeah.
Connor Agnew :
We all agreed that we’d get up and do a workout. Now, Andy impressed me, by the way, with his physical capabilities. I was impressed with Andy. But so we get up to go do the workout and we were not downstairs. And so we said, you know what? He’s probably there already. Cause I remember you were talking about the running distance to the conference center. And then we go there and then there was no full strength father. so I, you know, obviously being on a team and just knowing you just for a couple seconds, I was like, I have to get him on.
And so we immediately called you the half-strength father. But I’m still not convinced to this day that you weren’t out just hunting deer with your bare hands or something and you’ve just never told us what truly happened.
Kristoffer Koerper :
It’s all an act. So when I’m home with my group, just, you know, I act really hard and I get up really early. But then when I’m on vacation, I just don’t show up. I just ghost people. Yeah.
Connor Agnew :
as all good leaders do. That’s how it should be.
Kristoffer Koerper :
It’s a total facade or a Potemkin village. Yeah. No, you know, we’re good, man. We locked it in after that. I haven’t slept in since.
Connor Agnew :
But you’re back to full strength father.
Connor Agnew :
That’s good. I’m glad to hear it. I can only imagine on your end, missing one workout one time. And then immediately somebody you just met saying, yeah, he’s the half-strength father now.
Kristoffer Koerper :
Well, in Icelandic stone lifting tradition, right? Full stoker, full strength, being able to lift the biggest stone. If you couldn’t, you were considered half strength. And if you couldn’t lift the lighter stones, you were considered lazy bones. So I think I may have been the lazy bones father that day. when the covers were, the bed was so warm and there were no screaming children knocking on my door.
Connor Agnew :
Lazy bug.
Connor Agnew :
Connor Agnew :
It was a great Airbnb. will say that. Okay. Well now, now lazy bones father. I’m certainly keeping that in my back pocket.
Kristoffer Koerper :
Yeah, I just gave that to you. You’re welcome.
Connor Agnew :
Thank you. No, that was actually a slam dunk that you just alley-ooped. I appreciate it greatly. I can only imagine like, what was the movie? Semi-Pro, where they discovered the alley-oop for the first time. That’s what you’ve done to me with lazy bones.
Kristoffer Koerper :
I got you.
Kristoffer Koerper :
You
Kristoffer Koerper :
You gotta make fun of yourself more than people make fun of you and you’re good.
Connor Agnew :
Oh, a thousand percent, and that’s the only way you can survive.
Kristoffer Koerper :
Yeah, exactly.
Connor Agnew :
Well, Chris, thank you so much for coming on, man. Seriously, I appreciate you greatly. If somebody was interested and if they, you know, were listening to this podcast and it sounded appealing to them, they wanted to learn more about you or a full strength father, what would be the best way to do that?
Kristoffer Koerper :
at lazy bones father on Instagram.
Connor Agnew :
Hahaha!
Connor Agnew :
That’s gonna be my new, that’s gonna be strength coach lazy bones. That’s my new Instagram at.
Kristoffer Koerper :
Lazy bones.com. no, I’m somewhat active on social on Instagram at full strength father, full strength father.com. I’m building that out as a resource. There’s some apparel on there now, but no flags actually just flags. I need to drop, drop some sweaters and some shirts and stuff, but full strength father.com. You can email me if you want like a printable PDF of anything we’ve talked about today.
Connor Agnew :
This is about to die.
Connor Agnew :
There we go.
Kristoffer Koerper :
at kris.chris at fullstrengthvideos.com. That’s a special email. Connor was asking. Yeah.
Connor Agnew :
It’s a powerful email. You sent it to me yesterday. said, how does one acquire such a powerful email? It’s no choice, genetics only.
Kristoffer Koerper :
Gotta be born into it.
You have some viking in you, yes?
Connor Agnew :
I have German ancestry, so German Irish. Yeah, that’s my background.
Kristoffer Koerper :
Okay, there. There you go. Sweet, sweet. We might get you one. We’ll see. Yeah.
Connor Agnew :
All right, Lazy bones. Well, seriously, thank you, Chris. I appreciate you greatly, man. Thank you for coming on and for the listeners, he came on incredibly short notice as well. So that’s how he earned back the full strength father name in my book.
Kristoffer Koerper :
He woke me up from my sleeping in to get on the podcast.
Connor Agnew :
I highly doubt that. Nobody can see your Instagram story today, but I do know that you were rucking. There we go.
Kristoffer Koerper :
Yeah.
Oh, rucking it up. I appreciate it, man. This is a good, good, good talk.
Connor Agnew :
Absolutely. And thank you to Samson as well for connecting us.
