Recycled flooring, not recycled breathing

I don’t know about you, but 31F feels good with just a wool shirt and a sandbag. Especially when your lugging it around for 300m, then performing 3 rounds of man-makers, shoulder to shoulder and finishing off with leg levers while holding said bag.

We ended up doing our WOD in a kids lot adjacent to the Barrie Park field, and man what a nice feeling cork ( I believe the material is) felt. However I think it’s recycled tires.

Man-makers are anaerobic system builders. When you think you’re good to go for an exercise and then you realize your second gear switched on on the first set, and you try not puking on the third set you know deep down that it is something that needs more work.

Humbled once again by a simple exercise routine, and a sandbag. This year is going to be fun, and I’d like to share this fun with you all. So, let’s get signed up.

See you soon!

Booo! Halloween & Humpday WOD

You can wear what ever costume you want today, if you’re into that. However you do need to wear a ruck for the workout since it is a pre-requisite for today.

Although you will burn over 1🎃🎃calories on this workout it does not give you permission to eat like crap though. It’s the start of the comfort foods time of the year, and I agree it will be fantastic and delicious when you indulge.

You hold the key though to mitigate the sleepyhead feeling from too much turkey, the sugar high from the pies, candy apples, candied yams, and all of the deserts that are passed around or bought frequently so that everyone can share. Go ahead and eat it, however you should not put yourself in a position to derail everything you’ve worked for at this time of year.

Guilt is a motivator for some, yet it is unhealthy. It makes some people resentful, and bitter for letting go and over indulging. Avoid the guilt, and enjoy with family and friends what is special about being together and sharing good food. Portion size is an individual measurement, and should be sought after with guided assistance by a nutritionist, dietitian and those around you that can help you monitor what, and how much you stuff your face with.

Happy 🎃 Halloween! Boo!

Rucks On!

1 mile ruck (run)

  • 40 x swings
  • 50 x step ups
  • 40 x shoulder to shoulder
  • 50 x sit ups
  • 40 x goblet squats
  • 50 x OH lunges
  • 40 x wall ball

1 mile ruck (run)

Nothing like a day at the beach, sort of

We’ve been having fun working on sand a few times a week recently, and today we’re having sand to shake off, and spit out after our workout today. You will need your ruck for this workout at the vb court.

Okay, who doesn’t like a shock absorbing ground when you facial due to fatigue!? 🙋🏽‍♂️

Today we’re @Mayfair Park

Rucks On!

• 60 ft bear crawl

• 60 ft crab walk

• 30 x pp

• 30 x burpee swing

• 60 ft gorillas

• 60 ft inch worms

• 30 x shoulder to shoulder

• 30 x flutter kicks / leg

• 1 x lap track

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)

Rickety

Love the fact that a ruck can be so versatile, and can go from wooden floor to backs of humans, and hold a variety of items from water bladders, weights, bandaids, shoes, electrolytes, and so much more. What’s in your ruck?

We’ve been able to move ridiculous amount of weight on, and inside our ruck recently so this should not be a big issue for most. The dry weight is just the empty bag and the required weight to be moved. Adding hydration, keys, and other items will of course bring it the weight, but those items do NOT constitute the dry weight.

Be willing to be uncomfortable and enjoy the suck. You’ll be working with your ruck on your body the entire time so lock into the inner voice that will get you in gear and not let you quit!

Rucks On! 10/20# dry

Run to boulder ~ 1.25 mile

@benches

  • 50 x shoulder to shoulder
  • 1 x climb over bench
  • 50 x ruck curls
  • 1 x climb over bench
  • 50 x ruck swings
  • 1 x climb over bench

Run to Hill

Ruck’em hard

The grass, the leaves, the sun, the fresh air… love being outdoors on a day like today. Do you not agree? Maybe not with the skeeters and such. Aside from that the ruck is the least of your problems, trust me.

Brought to you from The Hill this morning, wear your wonderful ruck.

Rucks On! 20/30#

  • 2 x hill climb
  • 50 x shoulder to shoulder
  • 2 x hill climb
  • 50 x ruck swing
  • 2 x hill climb
  • 50 x burpee to OH press

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