Want to be better

How about we see if this works like we say it does.

What? Yes, today we test our fitness. Army Physical Fitness Test and

GoRuck Selection PT test.

Do you have what it takes to complete the test(s)?

You can pick one or the other, but if you’ve been following our program you will have at least two previous APFT’s Tuesday 6/12/18 & Thursday 6/21/18.

Now, let’s go test ourselves to see what we need to improve on.

A) APFT-

  • 2min max push ups

Rest

  • 2min max sit ups

Rest

  • 2 mile run AFAP

B) GoRuck Selection

  • 2min max push ups

Rest

  • 2min max sit ups

Rest

  • 5mile run

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

Gonna be dragged

I was wondering how many people can take it one step higher by adding a little more suck to their workouts. How? Drag something, anything with or without a sled, and I guarantee that it will be a different type of suck.

Today it’s gonna be our turn to add such a suck to our workout. We’ve used the sled once before on cement, and today we’re going to use it on a soccer field. This is going to be so much fun!

Today we’re at Mayfair Park, Westchester, IL

Sb (44/50), mb (14/20) sled (53/35)

– 1 x soccer field

  • 20 x sb cleans
  • 100m sled drag
  • 100m run
  • 30 x cousins mb
  • 30 x mb burpees

– 1 x soccer field w/sb

  • 100m sled drag
  • 50 x flutter kicks (sb)
  • 50 yd lunges
  • 50 yd bear crawl

Benched again!

It’s been a few weeks since we’ve had a run to benches workout. So, today we’re heading forward to the benches in a group run. It’s dark, damp, and chilly. However not chilly enough to wear long pants so sweaty is what we’re going to be.

Ab strength is important for balance, power, and stability. Every single day you’re either pulling, pushing, or pressing as a human being. Groceries, kids, driving, stocking, mechanical work. You name it the core is critical for those daily functions.

Let’s not overlook the benefits of the core strength in athletic endeavors like running, jumping, rowing, weightlifting. All of these movements require more strength of the core to acquire speed, stability, dynamic explosive power to achieve your goals and not get hurt.

So, today we find ourselves at the Hill in Westchester Woods, Westchester, IL

1200m group run to benches

  • 40 x flutter kicks
  • 50 x mountain climbers
  • 40 x squats
  • 50 x step ups
  • 40 x bench dips
  • 50 x reverse lunges

1200m group run to hill

Strengthening the hips

Leg and hip strength is very important as you get older. Watch people and their posture long enough you begin to see some form of rounded back with loss of lumbar curve! That folks is what people end to look like a darned candy cane!

I like candy canes as a treat not as a human being who really has a choice to change for the better. Sitting causes so many derangement to the mechanical form of the body if you let it!

Make the decision to stop deformity, and get on board to getting stronger!

Today we’re fixing that derangement at Mayfair Park, Westchester, IL

Soccer field x 2 laps

• 50yd Lunge walks

• 50 x leg levers

• 50 x alt lunges

• 50 x long jumps

• 50 x push ups

• 50 x mountain climbers/ leg

• 50 x superman

• 50yd Lunge walks

Soccer field x 2 laps

For results, not four results

Working out deserves a standing commitment to yourself to improve on your well being internally as well as externally. Wonder why someone doing half as much as you looks better and more focused? It’s called rest, and good nutrition.

No amount of work will out perform sound nutrition and sleep. Sleep being the primary recovery tool for every human being. What do you fuel yourself with? Ever try working out in the morning in an empty stomach? It is tough, but your body adjusts and boy the spikes in energy are astounding!

Hydration, and not liquor the night or two before your workouts make a difference. It’s okay to grab a swig of water while you workout but lingering around the water bottle for more than swig is wasting time. Sip, and go. Teach your body to work a little harder without too much wasted movement will take you to another level mentally and physically. Try it, and get back to me with your results.

Today we’re at the Hill – Rucks On!

⁃ 1 mile run with ruck

• 20 x step ups

• 30 x leg levers

• 40 x squats

• 50 x mtn climbers

• 60 x kb swings