Take this cold weather…

Waking up every morning to a dark, cloudy (mostly), and cold day is what makes working out a little challenging yet very fulfilling. Why you ask? Why take it outside when you can rightly stay indoors and follow along to a live feed/zoom fitness class in the comfort of your own home?

Well, it is very simple. The people you surround with is the defining element in the chemistry of getting uncomfortable with like minded individuals to see these workouts through. It has become a truth to all of them involved that fitness is not a part time, or even less than a portion of their lives, but a staple to keep not just stress away but illness.

Leading by example to sweat, laugh, swear (a lot) these individuals I’ll call out right here. For the sake of not going in order of tenure with us there is :

Breath right strip Eleni, gear lugging Mike, Humble Matt, in the wings Courtney, Tall drink Al, the ever leading and not catchable Selene. My SgtMaj (USMC Ret) Weber that never has a stop nor idle in him, the Ironman (it’s too dark) Brian, the newly found youth Ron, the endurance go getter Liz, our EmpanadUs crew of Kevin, and Leslie (bro and sis) that are stellar athletes, it’s too cold Jae, our spark-plug athlete Jessi (i miss CA weather).

They are worth getting up and leading such a crew as this to make their lives, and those they interact with from immediate family, to co-workers to show that there is an alternative to just a regular life of just getting by but making a difference. A major difference in their health, and those they Love and care for.

Become a light in darkness so that others may follow and make a change for the better. There is nothing more rewarding than making people healthy, and happy.

The video links below shows a group of individuals tackling tough R.E.D. Friday workout. Getting into the fun of things while huffing, puffing, encouraging each other during the process.

Video link one – Thanksgiving WOD

Video link two – 12 Days of Christmas RuFF style

Get up, go out regardless of the weather and get it done! Be in the moment for you will get warm and the benefits outweigh the temps. Trust the process, for you will see very good returns.

Be safe, be strong, be smart and be willing!

See you out there!

Merry Christmas!

Mi A Gi

Cool Morning Mash-up

Okay so it’s dark with sparse clouds and a sliver of a moon out as we make our way towards our workout location. I’m stoked because it’s above freezing this morning so I don’t have to scrape the icy film from my windshield and that is good by me.

Arriving early is important for a couple of reasons one being not having to rush getting myself and my equipment to be used in their proper place so I have no issues as to the weights I’ll be using. As in weights for today it’s a kb and my ruck.

What’s different this morning is that only one exercise requires the use of our ruck for burpees step ups and the kb for snatches. That’s pretty cool with everyone when they read the workout. They knew going in since Monday of what this morning will bring. A lot of work.

Most all of exercises were to be performed on grass since its forgiving when you face plant while doing the dive bombers (google it). I enjoy it along side the yoga/Hindu push ups. A challenge to be had for developing upper body strength, core stability, joint mobility and endurance. Yes, muscle endurance is needed.

3-2-1, Go!

RED Friday WOD

It was good to work with like minded individuals. Many found out that the workout was deceiving since the reps were a tad small for a regular RED Friday, but the sets were high. Balance.

The #Ruffcrew took it in stride working within their capacity to complete the workout and joking, laughing and encouraging each other through it all. Some finished faster than others while others put their heads down due to a heavier weight selection on their part for a better challenge to be had.

Skills are needed to improve technical proficiency to strengthen connective tissue, and get stronger in the process. Once you are proficient then the weights go up and you get faster. Not the other way around so be patient is what I tell the team.

All of them have made great strides this year. Since March I’ve pushed some buttons and gotten them to become mentally stronger and physically stronger. I love watching them grow.

Go out and enjoy your time, life and physical self. Challenge your norm. Challenge yourself mentally, emotionally, and physically. You never know what your limits are. Or will be.

‘Til next time.

Mi A Gi

The #RuFF Crew

Cooking out

Spent the majority of my morning wishing I had a bottomless cup of Coffee, but it was not in the cards! It all started with placing an order from a Big box retailer for pick up. Got up, walked my Gunner, fed him and made a cup of Joe. Got in the car and headed out with the assumption of just driving up, pick up and haul it back home to use it.

The it happens to be a grill. Our first grill that we can call our ow, and it’s awesome. Ok, back to our debacle. Arrived, gave our info and waited. The website does not provide information stating that our product was prebuilt, and we assumed ( you know the saying) that it was boxed. Hahahahaha on me! Pre built equipment does not, and repeat does not fit in a small car no matter what you try to throw out to make things fit!

Heck, I tried to unscrew some of the attachments (one actually popped right off to our surprise but we were stumped. Sideways, backwards, forwards and even had a gentleman offer to take to our house and wanted for us to pay him. Heck, we both had the same car, and who’s to say he wouldn’t driven away with it and left us high and dry anyway?

Weber grill

We made a few calls and had a bite, and it totally fit! Drove it back, and got it situated. Oh, heck we need gas/propane container so we can use it. So off we went to our provide around the corner. Oh, the luxury of having something close by and open. Of course that was an event too. Called to reserve it, but could not reserve. First come first served. Arrived only to be sent to the filling station, then directed back to storefront and back twice without container because two people could not communicate with their handsets properly.

Purchased the container, put everything on properly and tested the connection. Safety first, so they said. ‘Nene said ‘how do you know if it turned on?’ (You know where this is going don’t you?)

Well, of course I being the intrepid gentleman I said it feels warm, but it’s hot today and it could be just the sun radiating from the grill so reaching in I glanced my thumb on one of the burner shields and ooooohhh boy yeah it works alright!

Prepped a little meal for us to break it in, and boy was it delicious!

Medium rare please!

Oh, now after late lunch enjoying my Perdomo Cigar, Guinness, and much needed sun! Food was delicious! I can’t wait to use it again and explore some delicious ways to cook food also.

Have a great Sunday all! Grill on, and be merry!

G

Keep moving, mental health is your reward

The continuing order to endure enclosed spaces for most people means a lot of time spent being either complacent in their life’s choices, or deliberate on staying focused and active. Which are you?

Well, for starters I like being active. I love to workout, mostly outdoors with my ruck, kettlebell, sandbag, hilly area or just a trail. Either way, I can make it work also at home since exercise is not exclusive to either out of doors or indoors in the context of moving. Complexity is not useful, simplicity is the norm.

Using basic movement patterns of push/pull, press, extension, flexion, and rotation you can basically move in any pattern that your body can get into without much effort, but the magic in that pudding is the amount of times you perform it, and frequency with a good serving of either resistance, time or speed.

Look around your environment right now. Where are you seated? Let’s begin with a simple chair, either folding, fixed four legged model with or without padding. Pry it up against a wall and you can use it for squats if you’re learning to sit and stand again for rehab or prehab. Squats once more if you are trying box squats with a weight to a prescribed depth. How about upper body work by performing dips, on one chair while legs are elevated on the other, or push ups with feet atop of seat while hands are on floor?

Core work? Sure, lets try this: Sit ups with elevated feet on the seat portion of the chair, plank holds in same manner, or glute work like butt biters- where your butt raises from the floor while feet (heels) remain on seat portion of chair for multiple reps. Bridges (one legged) with heels in the same place (atop of seat) go for multiple reps/sets. You see that it’s just imagination that is the limiter.

Food items – no, not raw food like chicken or frozen fish. I’m talking about canned foods, and there are plenty of sizes and weights to use for exercises. Cans in a backpack/rucksack wrapped in a towel so it doesn’t jostle around in the pack while you exercise with it. You can run with the pack, squat it, swing it, plank with it and press it. Imagination once again is your limiter. Indoors/Outdoors are your playground.

Just because you’re asked to stay home does not mean you should be sedentary. You need to keep moving, because mental health is not a given. You’ll need to make the effort to sweat a little and get the benefits you so desire.

Happy Easter All!!

Butt biters, dips, hill bear crawls, ground to overhead, and team squats!