Nothing like a day at the beach, sort of

We’ve been having fun working on sand a few times a week recently, and today we’re having sand to shake off, and spit out after our workout today. You will need your ruck for this workout at the vb court.

Okay, who doesn’t like a shock absorbing ground when you facial due to fatigue!? 🙋🏽‍♂️

Today we’re @Mayfair Park

Rucks On!

• 60 ft bear crawl

• 60 ft crab walk

• 30 x pp

• 30 x burpee swing

• 60 ft gorillas

• 60 ft inch worms

• 30 x shoulder to shoulder

• 30 x flutter kicks / leg

• 1 x lap track

Labor Day it is!

Not just a holiday to slack off and just go glutton on me! It’s time to get your ruck on for this Monday morning WOD and get it done! Make sure you bring a change of shirt, and shoes. It’s going to be sandy, and grassy!

A labor of love today! Grind it out, and don’t f’n quit! #DFQ #NQ. Breath in power, and exhale weakness!

Today we find ourselves at Roos in Forest Park, IL.

Happy ‘Labor Day’

Rucks On!

At steps

  • 50 x step ups
  • 50 x bulgarian split squats
  • 20 x pull ups
  • 20 x dips

At VB court

  • 50 x kb swings
  • 60ft x bear crawl
  • 50 x kb cossacks
  • 60ft kb crawl drag
  • 60ft kb lunges
  • 60ft crab walk
  • 60ft gorilla walk
  • 50 x kb sit up

At Steps

  • 50 x leg levers
  • 50 x burpee

Man your sweaty stations!

Every single time I tell people to man their stations the tendency is to look as lost as possible as if I’d asked them to look for the corner in a square room! It never fails, that after description of exercises, movement standards, and walk through I would often ask the crew do you have any questions?

All would shake their collective heads and reply No. once the proverbial 3,2,1- Go is announced they start with the questions! Okay, what gives?!

This day you’re in the volleyball court at Mayfair Park so make sure you bring change of socks, and shoes.

5 rounds

Stations – @vb court

1)kb, 2)bw, 3)mb, 4)bw

1. 10 x kb snatches

Run to next station

2. 10 x Superman’s

Lunge walk

3. 10 x mb sit ups

Bear crawl

4. 10 x push ups

Crab walk

A little side to side

Inner thighs fighting outer thighs for equality? Ever have such a problem that you wonder how on earth you are still capable of walking much less standing at all?

Well, balanced output for your hips, legs, and glutes takes some doing to execute, and good old fashioned fortitude to see it through . Deep breath after deep breath you see all the sweat dripping off your head, face, and arms when you’re working hard and burning your legs in the process. It pays off!

A side to side lunge is what some people love, and other just dread! I can’t is something I really am not willing to hear much less have anyone believe about what they’re truly capable of. You have potential, and it may not mean performing the side to side lunge (Cossack) as prescribed yet, but you will get it just like performing a pistol (one leg squat). It takes time and plenty of practice.

For today, we’re giving you that practice, so take that big breath and let’s grind this bad boy! To make it interesting you’ll be wearing your ruck!

Yes! Oh, you’re welcome!

Today at Mayfair Park, Westchester, IL

Rucks – 15/20# dry

Soccer field

Run 1 x lap around field

  • 50m inch worms
  • 50 x burpee
  • 50m crab walk
  • 50 x cossacks
  • 50m lunges
  • 50m bear crawl
  • 50 x push ups

Run 1 x lap around field

Be willing to be uncomfortable, and determined to see it through!

Magister Nosce!

Grassy not Gassy……

We get to see more of this wonderful soccer field here at Mayfair Park, and well put it to good use. Wake up the neighbors with the tappers that are outside barking incessantly while we workout and their owner just lights up a square or two and enjoys the view of the yahoos (us) working out in his backyard!

The only drawback is that our clothes really reek after the soccer field moisture on our clothes. I’ll blame the Chinese food area Weber found on the field last time…..

From start to finish No Rucks for this one!

  • Run 50m
  • 50 x burpees
  • Run 50m
  • 50 x Hindu push ups
  • Run 50m
  • 50 x alt lunges
  • Run 50m
  • 50m bear crawl
  • Run 50m
  • 50m squat jumps
  • Run 50m

There is sand inside!

It’s inside my socks, shorts, ears, gloves, shirt and mouth!

Yet, we had a blast today for the R.E.D. Friday WOD at Roos recreational field in Forest Park. Have you tried cleaning a gnarly, sandy and beat up 50 lb sandbag? Well Gil and I got it done. I personally have to say it gives hard upper cuts to the chin if you let it.

Swings and animal crawls (bear/crab) are no joke when you try to catch your breath. Good thing it was a short workout. (Right!)

As time went by we gave each other some key pick me ups, and expletives heard on the video – RuFF page.

Thank God it wasn’t humid, otherwise all of that sand would’ve stuck to ‘everything’! That sandbag though! I need a better shell for the sandbag insert. It was tough to grip for the clean, and it began to rip from the start of the workout. Fun!

Any kB swings wearing a vest will burn the inside of the forearms due to the arms running the vest on the bottom of the swing portion. So, just suck it up and keep moving. There are ointments, two Advil’s and hydration for that once you’re done. 😉

Truly a great time had sweating, hurting, muscles screaming, and gasping for air for a R.E.D. Friday!

We Honor You!

Magister Nosce!

Mi A Gi

RED Friday – Elmo style
We’re Glossy!
Have to roll it out otherwise I’m gonna hurt!
Grunt Style – OG Infidel
GoRuck- GR1
Over 💯 lb – good thing it was just one rep

R.E.D. Friday 8/03/18

Today we Honor the Fallen!

Wear your RED!

We’re at Forest Park Park District, Forest Park. Join us!

Be ready to give it your all for those that gave the ultimate gift for you and I.

Vest 20/15#

  • Workout is at the volleyball court

(Taking turns on sandbag to reach 100 reps)

  • 100 x sb clean (50# sb)
  • 60 ft x kb high crawl and drag
  • 100 x kb swings (R)
  • 60 ft x bear crawl
  • 60 ft x crab walk
  • 100 x flutter kicks
  • 100 x mountain climbers
  • 30 x kb snatches
  • 30 x renegade rows
  • 60 ft x lunges

(59 ft is court regulation length) + 1 foot 😜

No vest? I can bring one for you

  • Remember
  • Everyone
  • Deployed