One cold dry morning

Baby, it’s cold outside! No songs were sung nor tune played for our pleasure this morning. Out the front door into the fray with a temperature of 22F.

Good thing there isn’t a wind chill or we’d be popsicles right from the get go. We’re going to be at Roos Athletics Field for this week.

Come and join us, so we can help you get you back in gear.


⁃ jumping jacks x 40

– leg/arm swings x 20/ea

⁃ Trunk twists/ Torso bends x 20 ea

WOD – ruck 10/20# dry

  • 400m ruck
    • 50 x walking lunges
    • 20 x burpees w/ruck
    • 50 x flutter kicks / leg
    • 20 x dive bombers/ Hindu push ups
    • 50 x step ups w/ruck
    • 20 x goblet squats
  • 400m ruck
  • Heaving for air

    A good workout will leave you spent, and happy you completed it. Ever had one of those workouts where you end up laying on your back gasping for air, and basically flailing? Yup, me too.

    No, today you won’t be at that level however you will work hard on the hill repeats.

    Prior to rucking up, load up the ruck with a little more weight than you’re used to. No running involved for this workout there will be enough time for that another day. Today it’s just going to be fast rucking up and down the hill in between repeats you’ll have a flat section to help you recover.

    Today we’re at the Hill in Westchester woods, Westchester IL

    Ruck hill repeats

    Rucks – heavier than usual

    No running

  • 200m ruck
    • 4 x hill repeats
  • 200m ruck
    • 3 x hill repeats
  • 200m ruck
    • 2 x hill repeats
  • 200m ruck
    • 1 x hill repeats


    I can ruck to Mississippi like this…

    Total commitment to your well being is nothing short of having to put forth all of your effort to being healthy. No shortcuts of any type. Attitude is everything for you to achieve your goals.

    Put on the ruck, take the step one at a time and cover the distance. Do the work. It is life changing when you go and become uncomfortable during the workout. Step outside of your comfort zone often, and it will alter your mental make up. There is something about achieving what you once deemed unattainable.

    Today we’re going to challenge you to take that step with us at Roos Recreational Field, Forest, Park, IL

    Rucks On!

    Ruck 1.25 miles

    • 20 x step ups
    • 30 x sit up
    • 40 x pp
    • 30 x leg levers
    • 20 x oh lunges

    Dive bomber it’s not

    This upper body movement we’ll be kicking off our week with is none other than a Hindu push up. It resembles similar exercise called the dive bomber.

    On the video here shows the Hindu push up first then immediately goes into the Dive bomber. Pay close attention to the arms on both movements.

    You’ll need your rucks for this workout. Weigh it dry without water and make sure it’s 15(W)/20(M) lb

    Today at the Hill

    Ruck -15/20 lb

    600m ruck (benches)

    • 50 x Hindu push ups (no ruck)

    600m ruck (hill)

    • 50 x step ups
    • 50 x ruck thrusters

    400m kb carry w/ruck

    • 50 x superman (no ruck)
    • 100 x flutter kicks

    I shake my head…

    When the heat gets to you during the workouts you slow down just enough to keep feet moving forward. Head down looking up once in a while wearing your weighted ruck/vest, or nothing at all.

    Humidity is the death nail. It sucks the living breath out of you. I don’t know why that would even be an issue. Yet, sucking air through a wet towel may be easier. I just don’t get it. Do you? Heck, treading water while running with load on your back is what makes this event more entertaining.

    Not for you doing it (unless you laugh and lose some sense of sanity), but more from the onlookers scratching their heads as they drive by and shake their heads while smoking their vapes/cigs or sipping on their froufrou drinks.

    Heck there are times I have to check my sanity as I program the workouts way ahead of time and visualize them being performed and have time after time shake my head and asked – dude you’re gonna do this to them? I’ll bob my head and reply thinking I’ll do this with them and try my hardest to push even harder, and faster to finish wiped out every time.

    Give it your all every time. No slack given, no slack taken. I understand getting after these workouts can be daunting for the uninitiated. There will be a scaled version for them every workout. However, scaling after you’ve been here for a month and not taken the step forward to do something as prescribed (Rx) means you’re gonna get motivated to give a little more, and get more ‘suck’ out of the workout (wod).

    I began this rucking/fitness outdoors endeavor in April of this year. My own business, making a difference in people’s lives one day at a time utilizing BodyWeight, kettlebells, hills, benches, stairs, rucks, and everything else to make you a better human being.

    Here’s to making you a stronger, healthier being. Hop down for an hour in the am with us at the RuFF Hill. Great workouts, very entertaining, challenging and you’ll see results.

    You want to see results? Show up, learn, do the work. Simple? Nope. Doable? Yup. Nutrition needs to be priority so get on it. Everything else will follow.

    Hope to see you with us soon.

    Here looking at my hat you can clearly see it’s darker on top than the bill since I’ve sweat so much during the wod.

    I had just put away all of the gear and still so out of breath I had to pause and try to catch some more air. Of course, Selene just basically looks the same from start to finish. Eric and I definitely look like we feel.

    RED Friday 400

    Yes, today consisted of a little more suck than yesterday. First off, if it never challenges you how will you ever develop a never quit mentality? Ask yourself why you would even try it when you are nervous as heck just reading about it? Simple, the person with the Alpha personality will find it challenging, and no matter how much it hurts, they will finish.

    You see, I brought up the rear once more and I’m not ashamed to admit it. I do believe they go faster on purpose to see me grind and swear a little more to myself while enduring this type of workout. I love it. Sweat is replaced with water, and electrolytes (whiskey, beer, eFuel). Calories are replaced with good nutrition (sushi, steak, shrimp, Pho, Pizza). All of this Nutrition is what makes or breaks the athlete.

    No one is going to brow beat you into doing what you don’t want to do. It’s simple really. Show up, do the work. Grind it out, and have a Great time with people who share the same goals, and suffering as you do. Not a single one will be judging your decision to wear sissy gloves, or gnarly pants, or even a smelly hat. (*my hat got washed yesterday thank you very much).

    We support each other, laugh when we come up for air, cheer others on even when we’re in the midst of a suck fest. Selene, Gil, and Weber finished way before me and the first two that finished needed to continue doing more reps until I was finished because they may have felt guilty beating up on an elderly grunt. I’m never out of the fight, it’s just that I’ve learned to pace myself so I’m a eating that cake! (& pizza too). Teehee

    Hope to see you out here.

    This is #RuFFstyle #magisternosce