Warm, Mobile, and Fast

It’s wet, cold, and dark Today! That means you’ll have too much time on your hands carrying the ruck, lugging it around everywhere today from the word Go! Remember, it is dependent on you to get this done AFAP, and correctly. Yes, keep warm by moving.

Rest as needed, hydrate when warranted and knock your socks off today! Keep the ruck weight appropriate to your ability, strength, and mobility.

Rucks On!

  • 50 x cossacks
  • 50 x walking lunges
  • 50yd bear crawl
  • 50yd crab walk
  • 50 x flutter kicks
  • 50 x pp
  • 100yd OH ruck carry
  • 50 x squats
  • 50 x leg levers
  • 100 mtn climbers

Hero WOD 18D

Today we’re honored to dedicate RED Friday to all of the life savers in the combat zone, especially the Special Forces Medic – The 18D

OVERVIEW

Special forces medical sergeants are considered to be the finest first-response/trauma medical technicians in the world.

Though they’re primarily trained with an emphasis on trauma medicine, they also have a working knowledge of dentistry, veterinary care, public sanitation, water quality and optometry.

TRAINING

Due to the wide variety of missions, special forces medical sergeants are trained swimmers, paratroopers and survival experts, as well as trained in many forms of combat. Training for the special forces medical sergeants consists of 60 weeks of formal classroom training and practice exercises.

Some of the skills you’ll learn are:

• Physical conditioning, parachuting, swimming and scuba diving

• Using land warfare weapons and communications devices

• Handling and using explosives

• Bomb and mine disposal

HELPFUL SKILLS

• Readiness to accept a challenge and face danger

• Ability to stay in top physical condition

• Interest in medicine and science

• Ability to remain calm in stressful situations

Today at Mayfair Park, in the vb court!

R.E.D. Friday @vb court

  • 120ft sled drag 95/45 (+)
  • 120ft renegade row 53/45/26
  • 120ft kb walking swings
  • 120ft kb lunges
  • 120ft sled drag
  • 50 x kb cleans
  • 50 x kb sit ups
  • 50 x kb pp
  • 50 x push ups
  • 120ft sled drag

Great quick info IG video of 18_zulu

A last minute ruck

I went ahead today to complete a challenge that was cancelled in the early part of October. It was the 12mile time trial ruck.

I expected to do it alone, but decided my boy Gunner would be bored at home so I decided to feed him well, and hydrate him prior to leaving the house.

Beautiful trail day with overcast sky, slight cool wind blowing at my back for the first half of the trip. The colors are what get me moving outside even more this time of the year. I’m a fall baby and it shows. I had conversations With people at certain times this year about training in different temps, and found myself coming back to solidify my stance on the Fall/Winter time of the year where I can train harder and much longer.

Nature changing and preparing itself for darker, cooler, and icier days ahead. Those changes are what I love about this time of the year. Cooler temps means wearing wool tops, and a windbreaker even when it’s in the 30’s, 40’s, or 50’s. You’re gonna sweat, so wear the proper clothing and just enjoy yourself.

Well, walking with a dog is no big deal really. All you have to consider is time, distance, people and other dogs especially the untrained ones. Other than that it’s great! Speed rucking, and with me loaded down with 50+ pounds on my back, and him on a leash makes it a very interesting day on the trail.

He kept up really well until we saw a Big buck crossing the trail, and all he wanted was to chase it. Umm, nope! We trudged towards mile three where the video below was taken. He’s enjoying life, and loves the outdoors. What dog doesn’t?

Once we got to our turnaround point we sped up just a tad more, from 3.5 pace to 3.9 pace. Man oh man I’m feeling that decision right now. Everything’s aching, swollen, and lost two nails one on each foot, and they’re from the same digit respectively. I’ve lost toe nails from those toes before. No big deal, just get over the fact that your hurting on the ruck march, and suck it up.

You’ll live, and the good thing is that a Hot epsom salt soak helps immensely after such an event. Yes, the nails are off, and before you ask why? This is why – It hurts to walk with nails that have been pulled upward of the nail bed every step you take.

So, I take them off. Simple. Fast. Clean. No more pain, or discomfort. They grow back, and most of the time growing them back isn’t a pretty thing since they don’t grow back perfect.

Well, back at the trail from beginning to end:

Trail – Salt Creek Trail

  • Start – Brookfield Woods
  • Halfway point – Wolf Rd
  • Finish – Brookfield Woods
  • Once complete we walked way slower, had him do his business then back home.
  • Once home, he drank water like he’d never had a drop over a week. Funny, I took a bowl, and water for him to drink out of, but instead he just turned his head in disgust! It made me laugh. Should’ve taken the pic of that. I was just spent.

    We ate lunch at home, 4 eggs, and a bowl of barbacoa taco meat that was left over. Heck, it was gourmet for me!

    Until next time kiddos! Kicking my feet up while he snores! Will need more food also!

    Oh, just might take a dram or two of Rum. Why not? 🥃🤔🤫

    P.S. Hydration is key to seeing something like this through, and so does electrolytes from Cranksports. It helped so much! Get on it people!

    Not a typical get up

    I’ve performed the traditional Turkish get up with kettlebells, dumbbell , and wrestling dummies. Working with sandbags has taken this movement to another level once you are in the middle or latter part of your workout when this movement has to be performed and you are gassed.

    The question is why not put it at the beginning where it might make sense? Well, when you’re preparing your body, and mind to get strong it helps you to have confidence of what you’re capable of when you are almost on the verge of total physical exhaustion.

    Today is such a day, and this week has been putting people in that very state of exhaustion that you need to be able to function in especially if your in the Military, LEO, FF/Medic.

    Today we’re are @Roos Recreation Center.

    Rucks On!

    1 x bridge lap w/ruck

    • 20 x dips w/ruck
    • 20 x sb man makers
    • 50 x sb crawl drag
    • 20 x push ups
    • 20 x sb get ups
    • 50 x k2c

    1 x bridge lap

    **Details

    1. All of the exercise are to be performed while wearing your ruck, except the get up.
    2. Dips can be Rx or on bench/step
    3. We are not in the sand today

    Remember to breath!

    Booo! Halloween & Humpday WOD

    You can wear what ever costume you want today, if you’re into that. However you do need to wear a ruck for the workout since it is a pre-requisite for today.

    Although you will burn over 1🎃🎃calories on this workout it does not give you permission to eat like crap though. It’s the start of the comfort foods time of the year, and I agree it will be fantastic and delicious when you indulge.

    You hold the key though to mitigate the sleepyhead feeling from too much turkey, the sugar high from the pies, candy apples, candied yams, and all of the deserts that are passed around or bought frequently so that everyone can share. Go ahead and eat it, however you should not put yourself in a position to derail everything you’ve worked for at this time of year.

    Guilt is a motivator for some, yet it is unhealthy. It makes some people resentful, and bitter for letting go and over indulging. Avoid the guilt, and enjoy with family and friends what is special about being together and sharing good food. Portion size is an individual measurement, and should be sought after with guided assistance by a nutritionist, dietitian and those around you that can help you monitor what, and how much you stuff your face with.

    Happy 🎃 Halloween! Boo!

    Rucks On!

    1 mile ruck (run)

    • 40 x swings
    • 50 x step ups
    • 40 x shoulder to shoulder
    • 50 x sit ups
    • 40 x goblet squats
    • 50 x OH lunges
    • 40 x wall ball

    1 mile ruck (run)

    Vacation 10/18, Part 3

    We’re officially en route to Daughter #1. Driving on route 52 that is winding, scenic, oh my the towns we go through where the speed limit goes from 55mph immediately to 25mph without much of a warning at all!

    I was expecting maybe one or two places like that, and as it turns out most all of the twins were like that except maybe one where there were plenty of warnings of reduced speeds ahead. But, that very first one made me laugh because your coming in from a decent downhill angle into town, then a radar is pointed at you telling you of your speed which is fifty feet from a sign that tells you the speed limit is 25mph.

    What was funny is that once you slow down to the required speed limit there is a cop ten feet past the radar with another radar pointed at you also just in case you missed the giant speed read out you just passed. Well, they do need to make revenue for their towns don’t they?

    I liked the entire drive into Dubuque, and once getting into their city limits I really enjoyed the rural setting of a growing city. This city has escaped a lot of fanfare yet it has a nice appeal to people looking to have cafes, restaurants, a busy downtown and growing commerce area. I dig the area and it’s showing promise.

    Once we were in town, Selene (‘Nene), and I strolled inside the Kennedy Mall to do some window shopping and kill some time prior to us heading into our last resting area for the remainder of our vacation. We also had enough time to drive into downtown Dubuque where we ended up going into one of my favorite Java joints called Jitterz. There we met daughter #1. Shared a meal, and it’s funny how in a very short time almost caught up with local events, and happenings in Dubuque.

    once we parted ways we were finally headed to Mainstay Inn and Suites. Nice, cozy place with a kitchenette, microwave, and small underutilized coffee maker with their in house coffee. I brought my own coffee from Guatemala called Café Léon Regiones Blend Especial. I am in Love with this coffee blend. It’s smooth, with small hits of chocolate, and and spices. It is very aromatic. I can drink this all day. Safe to say that I will be ordering sooner than later. The first pound was a gift from my parents that went to Guatemala on their annual trip.

    The first thing we had to do and in order was to get out of our smoke engulfed clothing, and shower. Powerful jets of hot water hit me and it was fan-freaking-tastic! After the shower it was time to unpack everything for this stage of the trip, (yes, different go bags) and it was welcomed treat for clothes that were not smoke infused. Not that I minded the scent of campground fire place, but the looks from the locals, and questions of the retail shop employees showed us that we were in need of a scrub down, and change of attire. It was funny to see their faces, and ask us questions about what we were just up to since we had a very particular scent about us. Hahahahaha.

    Once showered, and changed into clean clothes ‘Nene went to do laundry, while I sort of started to organize my thoughts, and pictures for the blog.

    But, I do love her curls. Yet, she hates them. Kinda hard to see in certain angles, but they’re there. After growing her hair back from treatment (her story and blog post) this hair is naturally curly, and soft. She’s never had curly hair ever in her lifetime. To my amazement it’s pretty darn cute.

    Once you read her story you’ll be in Total amazement of her journey. It’s cool I tell you.

    Now, once we’re finished with the laundry and organizing of pics, and blog write up blah blah blah….. we are off to have a meal with my daughter. We all decided to have a Thai dinner at Pete’s Thai Kitchen. ‘Nene ordered a Basil fried rice, daughter #1 and I ordered the Roasted Duck Curry. Yum! Delicious doesn’t even come close! Well prepared, and good serving size! Jasmine tea to top me off. Thai coffee for D#1, and Pop for ‘Nene.

    We headed back to our room after dinner, and had one of the beers I purchased in St Louis. It was a good ending to our day. Traveling from campgrounds to city wasn’t all that bad, and the beer closed my day fairly well.

    Wanting not to be rushed to do anything the next morning, we grabbed breakfast downstairs in their dinning area. Not bad for a continental breakfast. Your typical, waffles, cereals, milk, yogurt, banana, bagel, juices, and of course tea and coffee. We took what we could eat, and not binge. Have you ever had those moments where everything you ate was good enough to have just double the amount because you’re traveling and it’s justified. I was close, those waffles called to me….. lol.

    Well, once back upstairs there was winding down, storing / uploading pics and videos and as much as I wanted to nap it’s just not in me especially when I wanted to log everything we’ve done so I began to write the posts of our trip. She napped while I got the mea of the data complete. No easy task, unless you count the mini writers block I have encountered from blog two to this one.

    We scheduled a dinner with daughter #1 and her boyfriend at a downtown eatery that’s hot with the business types, and college crowd also. It’s called 1st and Main, and it’s located exactly at First and Main in downtown Dubuque.

    Prior to arriving to our dinner reservation we were pretty hungry early around 3~4pm so we asked where we could have and truly enjoy a Chicago style pizza? We were referred to Marco’s Pizza & BBQ. Wow, we were so impressed we left nothing on the platter to give anyone a sample once we’d finished.

    Now, of course it looks as if I’d eaten all of the pizza alone by those pictures-provided. You would not be so far from the fact since we looked at each other and agreed that given another opportunity o re order it’d be a Large or extra large pizza. That’s how good it was. Sausage, peppers, garlic, spicy sausage, pepperoni, and bacon all over.

    Three hours later we made it our dinner date with daughter #1, and her boyfriend. We were not that hungry (more like she wasn’t ), but I ordered an appetizer of meatballs with a garlic vinaigrette sauce. Wow! This place was just starting to liven up when we arrived around 8pm. Yup, late one for us but well worth the company!

    At this restaurant the good stuff is on the meals they serve from Italian, to bar food. One particular hamburger they sell has peanut butter on it. According to daughter #1 it’s very good, as she licked her fingers… ha! Yes, yes you thought the fried egg was over the top huh? Well, they also have a wide selection of wines, beers, and top shelf liquors/ spirits……🥃🍾. We shared a few good laughs, caught almost up to current events, and work stuff, but sadly we had to go our separate ways.

    Our last day in Dubuque has finally arrived, and I’m bummed. I love spending time with my kids, watching them interact with / in their world makes me very proud of how they’re growing even more in their roles as adults. God has Blessed me very much. We share breakfast together at a Hy-Vee restaurant located within the supermarket itself. Eggs, salmon, waffles, you name it we’re eating it. Lol. It was affordable, and delicious!

    Well, the time has come. Time for our see you laters, but never Goodbyes. We have already checked out of our Inn prior to meeting up with daughter #1, so it’s onto the expressway and ride back east to Chicago. Yes, it’s a short hop back home, and bittersweet. During our ride back home I pondered how it’s be to move to St Louis, or Dubuque to work and live.

    It’s way cheaper, and communities are good. One down south, of course is very urban, with the infrastructure getting better, and it’s warm. All the while the Northern one is more rural and it’s tech businesses are growing very quickly, so this is very promising for this quiet town.

    The jury is out, and so are the resumes. We took a short stop to grab a needed break, bathroom included and snacks. She took an ice cream cone, while I had M&Ms that were coffee flavored! Oh, let’s not forget the skeleton Cheetos she elected to eat only after putting together the skeleton first.

    Once back in Chicago near O’Hare, I bailed and took an earlier exit so that I can cut through the city streets to get home faster rather than sitting in traffic more, or longer than needed. Waiting for a light to change, being Friday rush hour traffic ‘Nene noticed something on the side of the road in the Forest preserve. Immediately she pulled out her camera and took video, and pics of a few deer eating near the curb.

    Well, we made it home in record time! I really did not miss the stupid drivers, and rude people. Truly, this trip reinforced to me how people differ in different places that really are not that far from each other. It’s an eye opener. Not surprised though. It’s something you deal with daily so you’ll you begin to ignore it because it’s so commonplace. Manners are out, and the me me me is in.

    Not my idea of being neighborly, but I won’t change myself or lose any peace due to someone else though.

    Once we walked into our apartment with some of our belongings we were welcomed properly by my lil’ boy Gunner!

    I have tried plenty of times to get some of the videos from my GoPro to edit, but it just crashes. I’ll continue to find a way to make a video of this trip that we documented on these three posts, so possibly in the near future we’ll be able to find a way to make them , and share them with you all.

    Until next time kiddos!

    Edge of sanity

    Running around in the dark with headlamps will make you feel so motivated and badass all at the same time. That’s if you don’t run into a tree, or bench, or trip and fall….

    I’d laugh my butt off of I did it myself, and swear my ass off at the same time! It’ll be ok, your eyes will adjust to the darkness and will have a lot of fun in the soccer field today.

    Mayfair Park WOD consists of running with animal drills performed with a vest. OH, and a little bit of running to change it up a bit. Your running skills are important so you can improve your technique of landing quietly, and keeping up your cadence all at the same time.

    Vests on! @soccer field

    1 x lap track

    • 50yd burpee long jumps
    • 50yd bear crawl
    • 50yd crab walk
    • 50yd lunge walk
    • 100yd run – easy (rest :30)
    • 100yd run – moderate (rest :30)
    • 100yd run – fast (rest :30)
    • 50yd lunge walk
    • 50yd crab walk
    • 50yd bear crawl
    • 50yd burpee long jumps

    1 x lap track