Take hike, not a stroll

Spent Friday and Saturday of last week basically mentally getting stronger as we tackled the R.E.D. Friday Memorial WOD ‘Seven by seven’, then immediately Saturday morning tackling a coupon ruck ‘RuFF Ruck Club‘ inaugural event.

Ever have a moment in life where you didn’t have enough hands to help you do tasks? That day we needed extra hands to swat them mosquitoes from us! Short of having to get an infusion of red blood cells from almost being sucked dry that day, the body was good to go!

I’ll stock up on Deet for the next hike in the woods which happens to be today!

We’re at The Hill for this – semi-recovery run interval workout

• 5 x hill intervals

With increasing speed complete 5 intervals*

• 4 x hill

With increasing speed complete 4 intervals

• 3 x hills

With increasing speed complete 3 intervals

• 2 x hills

With increasing speed complete 2 intervals

• 1 x hills

With increasing speed complete 1 intervals

Rest –

• Set 1 after 5 int = 2:00

• Set 2 after 4 int = 1:30

• Set 3 after 3 int = 1:00

• Set 4 after 2 int = :30

Focus –

  1. Keep working on arm and leg cadence syncing
  2. Faster leg turnover each set
  3. Pacing of the fives to get you warmed up is important
  4. Listen to your breath – nasal breathing should be primary breathing pattern
  5. Try not to burn yourself out early

Oh, I’ve got a feeling

Let’s start the week with something bland, easy to do so you can say you did something and call it a day okay?

Bwahahahaha, ya! Right! Get rucked up and make sure you have the weight set accordingly. Strap in on and get your running shoes on. A one mile run for time followed by two EMOM’s for 5min each.

Get used to your ruck kiddos because it’s going to be an integral part of your training this week!

Rucks On! 10/20# dry

Run 1 mile with ruck

  • 3 min rest

A) With rucks


  • 10 x squats
  • 5 x push ups

Rest 1

B) With rucks


  • 8 x burpees

Rest 1

  • 2 x hill runs

Wet, humid, and sweaty

Wait, you mean we have to run up there before we do the push ups and squats? (‘Nene)

Yes, she was working late and was not hydrated enough for today’s workout. It entailed running up and down the 10 times with a set of five (5) push ups and squats both at the top and bottom of each lap.

Yes sir it was a hoot just getting to the hill walking through ankle deep mud, standing water and field grass chest high. Oh I forgot we also had to do this with a vest (20/15#) respectfully.

I for one enjoyed getting my butt handed to me in this manner since mud will always make me feel much cooler and the dew in the foliage was welcomed. Push ups were ok, not fast just steady.

Looking over at ‘Nene she was having none of it. Had I said anything other than keep it up, or looking good my head would have been cleanly pulled off of my shoulders. Did I mention she was very tired and dehydrated? Yeah, just slightly.

Yet, as we finished the WOD in memory of a friend I gave Thanks.

For you brother

MSG Emigdio Elizarraras

7SFG / 3BT

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