Dew? You mean water!

After yesterday’s LaborDay WOD we are sore going into this mornings event. Took a little longer to warm up, and with more groans, grunts, and laughing than usual.

Today seems a bit off on the exercises, but using the tools at hand this WOD got interesting pretty fast! Breathing heavy right from the start I noticed the dew on the grass wasn’t just dew. It was drenching water masquerading as dew.

If you can picture it glossy, reflective blades of grass in a humid morning. As you begin to walk in it the water begins to splash all over you!

We had yet to start and I was soaked from my knees down! So, what did we have to do as the first exercise? Freaking Burpees! Now my dry upper body is totally drenched not so much by sweat but by the water in the grass. Drenched! And not even five reps in! 😂

Oh, boy! The looks Selene gave me when she read out loud the first exercise! I was almost in tears. She beat me to 50 like nothing. As if I was standing still. To be honest I did stand still trying to keep the blackness from encroaching my being. Did I mention yesterday’s workout?

So, we ran a little and I tried my best not to laugh out loud otherwise I’d not be writing right now. Have you ever not hit your head with a sandbag(sb) while performing the shoulder to shoulder exercise? Who doesn’t look funny doing it? I wear my hat on purpose for things like that, but I just checked it and I may have gotten knocked around a few times by the sb. But, watching her do it made it a little more entertaining. Sshhhh, don’t tell her I wrote that. Hahahahahahaha!

Have any of you performed inch worms on a very wet natural grass field for 50m after getting your body smacked around a few times? Try it! Lots of fun! That’s how we finished our workout today!

I am very honored, and Blessed to have such a great workout partner as my fiancé! She has a no slack attitude with a bit of a competitive drive (she will deny it).

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

Hero WOD – Galvin

R.E.D. Friday Memorial WOD – ‘Galvin’

At Roos Recreational Center, Forest Park, IL

For time @vb court

  • 20 x burpee
  • 20 x kb OHS
  • 20 x mb slam ball
  • 120ft kb walking swings
  • 20 x sb man makers
  • 20 x kb c&oh
  • 120ft sb walking lunges
  • 20 x mb cousins (no wb)/ sb get ups
  • Details –
    Kb – 12,16,20,24 kg
    Mb – 14,20 lb
    Sb – 25, 35, 50 lb
    Cousin – mb sit up, to standing position, return to starting sit up position with ball above head lying down face up.

Chief Warrant Officer 3 Taylor J. Galvin, assigned to Delta Company, 1st Battalion, 160th Special Operations Aviation Regiment (Airborne), Fort Campbell, Kentucky, died August 20, 2018, Monday from injuries he received when his helicopter crashed in Sinjar, Iraq. While deployed in support of Operation Inherent Resolve.

CW3 Galvin was born on December 22, 1983, in Phoenix, Arizona.

Galvin is a combat veteran with nine deployments, two in support of Iraqi Freedom, three in support of Operation Enduring Freedom, and four in support of Operation Inherent Resolve.

Magister Nosce!

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!