Who ran up, and fell down the hill?

Run! Get your arms swinging fast, and get your butt up that hill! You have things to do in between, and get them done correctly and fast!

So, which one do I want you to do? How about all of it correctly? Oh, by the way wear your ruck. The weight should be 20~30# men, 10~20# women.

Rucks On!

Hill x 2

  • 20 x push ups
  • 30 x Mountain climbers
  • Hill x 2
    • 20 x oh lunges
    • 30 x flutter kicks / leg
  • Hill – ruck drag up, OH carry down
  • Hill run down
    • 20 x thrusters
    • 30 x knee to elbow

    If you know, you know

    Today the picture for this post sums it up very well about today’s WOD. Warm up was geared towards mobility, and general dynamic range of motion except the flexor stretch.

    Working to make sure the unmarked soccer field route, and the requirements for the skills to be performed were understood we donned our rucks. So much dew on the field, and freshly mowed lawn/field. How fresh? Grass clippings everywhere – Fresh!

    During the run, shoes began to get bogged with water, yay fun! Get on your belly and beat your face! Push-ups 50 times with the ruck. Not too shabby, except that I noticed a very particular scent of you know what where I was laying down and beating my face. To my surprise Weber stated that on his side the grass around him smelled like Chinese food.

    I told him that may be the place where the last cook was taken out for bad Yelp reviews! Lol. Once you’re finished smelling the grass temporarily you look around and think, it’s not that bad….. pssst! I’ve got news for you, this dew is gonna be your friend. An intimate friend at that.

    As we stood up we were somewhat cooled off a bit by the dampness, but a tad out of breath. Ruck swings for 50. Ever swing a ruck with weight in it, and it begins to slide inside so when your swing ends at the top the load falls within, and pulls you harder downward so you try your hardest Not to fall on your face every single time? Oh, I do miss my kb on those moments.

    Balancing act done! After much swearing, and trying to figure out what’s next as you’re a little dizzy right about now. Did I mention the weight shifts inside the ruck? Oh, let’s cover the shoulder to shoulder. You have a ruck, shifting weight, wet hands, and if you’re wearing gloves like most of us did you’re GOING TO BE CHALLENGED!

    Made it! Now, for the shoulder to shoulder for 50. Would you like to know what a rucksack beside the head feels like? Experience, and future reference box checked off for this one. Good thing I have a tough nugget otherwise that thud, then ringing went away fairly quick – with some expletives to boot. All under my breath, I didn’t want to anyone to be distracted. Hey, it’s my story and I’m sticking to it.

    Okay, I said to myself the tough one is finally out of the way since this Russian twist with ruck stuff for 50 I’ll be sitting down, and I will finally catch my breath. I was almost overjoyed until I did the first ten. WTF!! No break, no slack and that bastard of a ruck was now a little damp to the point of discoloration from the dew. Still shifting weight also! Oh yeah! Game face on, and no audibles! F&$)%! Breathes were now short controlled gasps! I did laugh cynically because I programmed this and every WOD we do. I freaking LOVE IT!

    Great, finished working on the Russian-twist movement! Wooo! I get to stand up! Yay, I forgot what was next so I walk over to the white board to read – ‘flutter kicks‘! I almost cried with joy! Laying down and holding my ruck! Wait, that little bugger has it in for me and it may decide to slip – off my hands and crush my head before I finish! Going fast G?! Hell yeah!

    Stood up and now I’m ready to kill the rest of the workout! Oh, crap! Now up – ‘OH Lunge walk’!

    Did I forget that this was a wet, and cumbersome ruck now! The little fucker will not win! Hauled it over head and took the first lunge step. As I proceeded forward it wanted to stay right where we started! Yep, it begun to fall backwards. Oh, yes you are correct…..shifting weight, wet ruck, wet gloves, and shoulders that are getting smoked!

    Lunges are an ordeal, and not for he faint of heart! So do them often. I tell you from experience they are the building blocks to power, strength, stamina, speed, and balance. Let’s not forget the benefits also of great aesthetics! However I will never overlook the obvious – Sore as a horse kicking you on your ass – sore!

    But, I like them, so we do them….. I did not take a popularity vote after they saw the workout – so there!

    Short, very short of breath and now I’m going on my belly! First thought was – I’m going to be much cooler, and I will catch my breath. All I have to do is push my ruck from a prone position for half of a soccer field! Why? It’s the Low-crawl ruck push.

    I saw everyone else having a great time, so much so that some walked around, kneeled down, and catching glances all around I honestly thought the crew was just getting ready to cheer me on! Nah! I was a bit delirious since they too were sucking wind, possibly cursing my name also. Heck, I had to do mental health check during he lunges!

    Smoked the shoulder. Grass in my shorts, mouth, nose, ears, bag, gloves, and the ruck – it’s getting heavier because it’s very very wet. I squeezed the bag, and it let out a resounding slushy sound. Not good for me since I had only moved half the distance required to finish the low crawl ruck push. Ugh! Head down, suck it up, and let it burn!

    I Passed the goal post! Now I switched to the high crawl/plank ruck drag half the soccer field. It ended where the low crawl began. My hips, shoulder, abs…you get the idea. They were not happy, and neither was the crew. However each of them felt, they all had laughed, yelled, cursed, laughed some more and we as a whole were much better for this because we came with a can do attitude! Cheered, and encouraged each other during this event.

    Come to a workout like this knowing that the unknown is here for you to tackle takes a certain confidence, inner strength, and perseverance that not many possess. Many can try it, not many will stay. You have the physical portion of these movements that are superseded by the mental game.

    You can tell who will come and tackle, and ultimately come back and become a permanent part of what we term ‘The Crew’.

    Everyone is welcome. You will grown in so many ways. Just remember to challenge your inner self, and battle those demons. They have nothing on you! We can prove it, and are more than willing to show you how! One day, and one workout at a time.

    Hope to see you here!

    Mi A Gi

    Magister Nosce!

    World Cup May be over, but…

    Today at Mayfair Park, Westchester. IL.

    Back to the pitch we go! But, coach I don’t see a net, nor a soccer ball in sight!

    Don’t you worry about those little details, and you’re gonna be just fine I tell ya! Just fine! All you have to remember is that tomorrow is another day which you can look back on today and just say ‘Thank you for not programming it again for consecutive days’.

    Ok, so now I have your full attention don’t I? Good, strap on those rucks kids and hang on to your cookies!

    The – ‘what-the what?!

    Rucks On – 15/20# dry

    Soccer field x 2

    • 50 x push ups
    • 50 x ruck swings
    • 50 x shoulder to shoulder
    • 50 x Russian twists
    • 50 x flutter kicks / leg
    • 50 x OH walking lunges
    • Low crawl ruck push 1/2 soccer field
    • Plank ruck drag 1/2 soccer field

    Soccer field x 2

    Glossy

    This morning was just great! Just great! Started with mobility, on your own of course and a little banter between Weber and ‘Nene. Funny mornings begin with, ‘hey you’ I thought you’d sleep in again and show up three hours from now’!

    Oh, man she holds nothing back. He holds nothing back either with a sly remark and they’re both laughing it up. This is how we meet and greet daily.

    This group of doers are getting after it daily. Today just happens to be an added suck factor of ruck runs to the mix. Oh, the looks on their faces when I described the plank ruck drag for 50ft. That was good. 💀💩

    We ran intervals of 200m runs between sets of exercises.

    • Set one -Burpees, squats – 20 each.
    • Set two – plank push ups, Ruck push press – 30 each
    • Set three – leg levers – 40
    • Plank ruck drag – 50 feet
    • Run the last 200m

    All of this mayhem was performed with the ruck on your back if you were not doing the pp, leg lever, or drag with it.

    Sweaty! I mean we all had the high sheen Gloss while working out and that faucet did not let up for quite sometime after. Sweat pouring down into the eyes, nose, mouth. Basically it was pouring.

    Hypoxic runs. A run with a load on your back is challenging if you let the ruck bounce on your shoulders too much. Wear a good ruck, or invest in one. Well worth your money and time. It pays for itself. Truly, it does.

    We’ll be loading the rucks up with heavier loads for tomorrow. Expecting a slower cadence with a higher level of suck. Weeee!!

    Oh, dear Lord!

    Hope to see you soon!