Share the wealth

How do you play party cakes? Seriously? As long as I live I never really got around to finding out what the song says, nor what it means much less why you have clap your hands in that manner.

Regardless, I like a partner WOD every so often so I can share the misery (wealth)with someone else.

Partner WOD 30min AMRAP

  • Bridge run
  • 20 x dips
  • 20 x pull ups
  • 20 x mb slam ball
  • 20 x inch worms
  • 20 x push ups

Details –

  1. P1 – runs
  2. P2 – exercises
  3. Switch every time runner comes back
  4. Move onto next exercise once reps are complete

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

Top off the trunk

Someone may have noticed the taxing effects of the lower body while we forge ahead with the daily leg, and core exercises.

Trying a balanced approach to Fitness is not hard at all. It takes a deliberate attempt to hash out the exercises and the reps/sets to get the benefits. Keeping a keen eye on balance there are fine lines to follow at times so you don’t hurt your progress while you perform under duress/fatigue to eke the benefits you’re looking for.

Upper body work incorporates much of the upper trunk for strength, stability, power, balance,and no momentum hopefully on some of these exercises.

Today at Roos Recreational Field – Rucks On!

Rucks On! 20-30# dry

  • 20 x pull ups (no rucks)
  • 10 x dips on bars (rucks)
  • 20 x shoulder to shoulder (rucks)

Speed Ruck 2-miles

  • 20 x hanging k2c (rucks)
  • 10 x dips on bars (rucks)
  • 20 x thrusters (rucks)

Just keep moving

As we wind down a week of some tough workouts we give a special gut check to today’s R.E.D. Friday WOD.

Began with dynamic mobility, and some easy calisthenics. Static stretching and a run down of distances to be covered, apparatus to be used, and movement standards and scaling.

It’s been said that the easy ones are the ones you look at and say ‘only’ 5,7,9,12 reps. I’ve done worse just this week. Well, let me tell you that I was eating my words.

Ruck workouts require a tenacity to see it through especially if you are not comfortable with anything on your back for prolonged periods of time and pushing, pulling, and trying to sit and press while performing a sit up.

I’ve underestimated my own R.E.D. Friday WOD programming

Understanding what it means to suffer a little and give it all you got for those that gave it all for us! I’m in! What do I have to lose? Not a damned thing. I will gladly continue to Honor our fallen. Never Forgetting their sacrifices, and their families that also pay a great deal also.

I’ve underestimated my own R.E.D. Friday WOD programming so far and I’m humble enough to say that I pay the price for believing that I can get through it faster or unscathed. Neither of which have come to fruition.

It really doesn’t phase me to get it completed in record time, since I have great workout buddies pushing me, others, and themselves. We get through it together finishing with smiles, gasping for air and learning to be in the moment.

The finish of these are usually me collapsed gasping for air, and thankful for finishing.

Hope to see you here soon!

Magister Nosce!

Ruck, ruck, ruck, ruck steady!

Ruck steady, Roll easy! Mantra for today since we’re going to be performing all of the work with the rucks for the entire time! You’re going to find the we’re at Roos Recreational Field and the run path is easy.

Your ruck dry weight again is at 10/20# dry. Not including bag weight, water, nutrition, electrolytes…… you’ll be fine, just gut it out!

Every run you do will be a cause to pause and catch your breath. Try your hardest not to stop during your runs, just find a rhythm you can maintain.

The dips will be on the parallel bars, or benches, or box jump area.

Pull ups, need I say more? Inverted rows with rucks as an alternative.

Air squats and ruck on your back, hips below horizontal not equal or above knee height!

Perform your sit ups with the ruck on your hands, and at the top of the movement proceed to press ruck above your head to finish movement and go back to starting position.

R.E.D. Friday Memorial WOD

5 RFT – Rucks -10/20# dry

  • Run 100m
  • 5 x dips
  • 7 x pull ups
  • 9 x squats
  • 12 x sit up and press
  • Wear your RED!
  • We Honor You!
  • Magister Nosce!