flutter kicks – Ruck and Field Fitness

Continuum Part 1

2023-03-142023-03-14Gio

When I look in the mirror, I see that time does not slow down, nor does it stop. No matter how much we may wish for it to slow / stop. How often do you look in the mirror, and just wonder how much time has passed and what choices in life you have let slide thinking that tomorrow would be a better time to begin that new endeavor?

Well, health is not something that should ever be overlooked by anyone in any time frame for its decline is visible, and so are its effects on your body, and mind.

Movement, hydration, sleep, and nutrition (not in any specific order) are monumental for every human being. Healthy mind, healthy body, and you will benefit so much more than being idle and eating processed foods.

I’ve spent more time since the last time I wrote on this blog moving, resting, teaching, learning, and helping others reach their goals. How has it turned out? Heck, I’m blown away by it. Does it warrant me to post before and after pictures? Nope. The following will have to do.

Endurance athletes, with weights is what my crew should be labeled as. Neither the body builder, heavy weightlifter, endurance only athleticism is a type of mold or cookie cutter label they’d fit under or into. They are all around athletes and enjoying life because of it.

Work on them abs people! Six packs, Big bi’s, large tris, and the like is not what I hear when listening to them tell their tales of success, or work that needs to be accomplished to get to where they need to be for Goal success!

What I do hear is – “I ran without stopping”. “I was able to squat lower and did more reps too”. “I have never run that distance in my life before, much less entered any race prior to today!” “I am moving more weight, and not being broken down by it during the exercises, and I’m able to recover better because of it!”

“I ran today what you had programmed, and since I felt good with the amount of running previously, I decided to go a little further, and I ended up doing 4 more miles than I had planned for”.

These are some of the quotes I have received this past year. I am blown away by them (clients) with them putting in the work and trusting me with their health I am humbled. I’m very appreciative of each and every one of them.

They show up, I program, and we all get it done!

Here are some highlights – No certain order:

Summer heat, sweaty mornings

2021-06-112021-06-12Gio

Amongst the throngs of people working out early mornings I’ve ascertained that not many really can be comfortable being outdoors for prolonged periods of time due to the weather. Yes, fair weather athletes come in all shapes and sizes.

Not judging at all since they give a good ribbing as well as take it. Once the frost clears, the grass is growing with flowers to boot. So the interest of doing work outdoors increases. The next step is getting them to commit to a schedule and then to commit to the varied weight loads and types of movement included while wearing a ruck.

We typically use the ruck as primary tool for resistance and exercises, and not limited to sliding down muddy slopes without much of a second thought since it’s a benefit added once we get rainfall (dry now), while working out at our favorite hill. Going up is tough, going down fun. So it’s a ying yang type of thing. We adapt accordingly.

Recognizing that every time there is a plan of action we must be fluid enough to adapt to a plethora of circumstances like construction here. Our staging area is beside an under pass where we get some of our work done. It’s being fixed and bricks, rock, and steel can fall on you so we’ve staged further away to keep our nuggets safe.

Then, there is bright sunshine! I love it. Early light means no headlamps, and no reflective clothing for our dreary dark workouts. Shorts, tanks, and bug spray has replaced much of our attire. Not complaining one bit. Except for areas near the river where we ruck the mosquitoes are huge! So, spraying bug juice will continue until we’re comfortable with the bugs everywhere. Then spray some more so you don’t get mugged by them.

Am I the only one that looks forward to a hot cup of coffee on a Hot day, with my favorite cigar to boot after a workout? What is your go to post workout in any temperature or time of year. I’ve been very consistent without losing a beat on endurance.

There is heat then there is-Humid heat! Sweating while thinking of working prior to getting to our workout location is something to ponder if you consider going outside in the summer. In the Midwest, more like Chitown there are two seasons, 1) Winter, + 2) Construction.

You fight the battle in front of you one at a time. Keep hydrated, and smile knowing you can do the things many more can only dream of doing. Complete each evolution, set, rep, workout in the knowledge the the discomfort you’re experiencing is temporary and the benefits outweigh your exertion. Heat subsides, sweat cools you down unless it gets in your eyes then it’s a blistering paragraph of expletives! Speaking from experience here.

Oh let’s not forget the little snags or cuts out in the field you get while crawling around like a mad person doing your thing. Searing hot burning is a threshold you need to learn to appreciate. Swear, scream, laugh, cry, just don’t quit! The high fives and funny post workout pics are well worth it.

I’ll leave you with this.

Get up, go outside and move. No matter how uncomfortable you become just keep moving. The chemistry involved between your ears is what we’re trying to change. Change it will, and for the better.

Below

1) 210611 – RED Friday partner WOD at our hill. Video included of my partner in crime and I

2) 210604 – RED Friday WOD at our Sandlot

Partner WOD 1 mile ruck, hill lunges, hill ruck, dive bombers, push ups, 400m run, bear-crawl ruck drag, candlesticks, and sweaty high fives!

Got pretty sweaty, scratched, itchy, and encouraging everyone to get it done!

Sandy WOD with squats, sit ups, bear crawl ruck drag, low crawl-ruck press, flutter kicks, leg levers, walking lunges, mtn climbers, hello dolly’s, 200m ruck run, prone flutter kicks, crab walk. Yes, hot, sweaty, and sand everywhere!

Get some!

See you out there! Hopefully with us soon!

The week before the quarantine

2020-03-28Gio

Well, one week prior to being shut indoors in IL we were rucking and working out very hard. Parks are now off limits, especially at Chicago’s lakefront path. Mayor Lightfoot ordered the lakefront closed until further notice and people are going to get a warning, a fine, and then possibly tossed in the brig!

Whiskey Tango Foxtrot! This is gonna piss more people off, but I get it. I’m mostly an introvert so being alone is not a big issue. Having time to catch up on audiobooks, read books, and reach out to people I’ve not heard from in some time.

Now as you sit there contemplating your life in the new age of being cooped up inside many people that I’ve spoken with have stated a truth that was missing in everyone’s life. People contact is important. A meaningful conversation, or a handshake or bro hug goes a long way to make people connected.

Stay in touch using a product called zoom, Skype, or FaceTime. Anything, or smoke signals….. not kidding. (J/k)

Our pics from the workouts – enjoy:

Not in any order, but relay one fundamental thing. Community.

Over it

2019-03-01Gio

Meteorologists always claim that ‘this time last year we had…..’. Well as far as I’m concerned with the weather it is now just look outside, and dress appropriately or you’ll pay the price.

However you look at it there will always be room for vanity, and with ear muffs what does a little heat loss from the head mean anyway? There has been, and always will be narcissists in our realm so let them do what they do, and the rest of us dress to go from place to place warm and covered.

Speaking of clothing I love wearing my Icebreaker’s wool long sleeve half-zip a windbreaker or vest or just a fleece sweater for the top. For the bottoms today I wore my Kuhl nylon pants along with my Altra superiors 3.0.

Workout clothing has come a very long way from cotton sweats, and cotton socks to nylon, spandex, Lycra, and very good wool apparel to pick from. With hundreds of styles, and brands you can find everything you need that is also expensive or affordable. Shop wisely.

Running/workout pants that you’d see in the seventies (aging myself) dancing on the tv to get people at home to exercise are replaced with same attire wearing individuals in a regular gym class, running outside, and even in the grocery store.

Now, if only we can get the other spandex/Lycra wearing individuals to start working out maybe we can make the attire look less “stressed” when they wear it so as to not be mistaken for a Mucinex character in real life.

Today was a great day working out at the park. Rucked and carried extra load to the park, and en route we saw the beginning of a beautiful sunrise which was the color of red wine all over the sky.

That motivated us a little more and we dig deep for this one workout which included ruck sit-ups with a press, sandbag man makers, sb tosses, flutter kicks, and a ruck loaded up hill bear crawl to finish.

This weather isn’t bad as long as you’re moving around, and enjoying the company that suffers along with you.

This is how we looked post workout this morning. Happy crew, and hope to see you with us.