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!