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)

Going up?

Hill repeats can wear on you both physically and mentally especially if they’re a high repetition and long spanning bridge that you have to cover. You get into a groove, and just get it over with trying your hardest not to hate life in the process. It does make you appreciate flat terrain more though.

Today we have a short length, and not so high a bridge to do repeats on, and you’ll have only two repeats to cover! Yes, Two!

However there is a meat of exercises to perform in between the repeats so you’ll have something else to think about instead of the drudgery of the ups and downs of hill repeats.

Today we’re at Roos Recreation Center in Forest Park, IL

Rucks On!

Bridge run

  • 20 x dips
  • 50 x alt lunges
  • 20 x k2c
  • 50 x sit ups
  • 20 x push ups
  • 50 x step ups

Bridge run

One way or another

One way or another, I’m gonna get ya! Remember that song? Cool song, and sometimes I hear songs pop into my head while I’m working out and just sucking wind. I love it when a random song pops into my head while suffering a little bit and getting work done with others that help me while I’m suffering, or struggling with a movement.

Who or what do you hear in your minds inner realms when the suck increases? I’m so eclectic it’s mi d boggling! Hahahahaha!

Today we’re at the Hill!

Rucks on!

  • Ruck run to benches (600m)
    • 20 x burpees
    • 30 x Bulgarian squats
    • 20 x sit ups
    • 30 x dl
    • 20 x push ups

    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

    Iron sharpens iron

    I’ve heard it said that to being strong mentally, physically, and spiritually you need to have mentors help you walk through those steps so that you can become the wonderful you that you’re destined to become.

    Some of these individuals you have come in contact with you did not know they were helping to mold you to be a better version of you. They have worn many costumes like teacher, pastor, father, mother, friend, elderly, or the homeless man/woman you shared your grace with.

    Small things to make the Big person that is you.

    Today we’re at Mayfair Park

    VB court w/kb

    • 20 x kb one arm swings (10/arm)
    • 20 x kb goblet squats
    • 60ft kb renegade row / pull through
    • 20 x kb cossacks
    • 20 x kb sit ups
    • 60ft kb renegade row / pull through
    • 20 x kb cleans (10/arm)
    • 20 x kb alternating lunges
    • 60ft kb renegade row / pull through
    • 20 x kb pp (10/arm)
    • 50 x kb swings (R)
    • 60ft kb renegade row / pull through

    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

    Up the hill with the ruck…

    Today is special for a couple of reasons. One, it’s Fall! I love the fall season and changing of the colors, and watching so many things in nature begin to work or finish working on their little homes, and preparing for winter.

    Secondly it’s my 53 go around here on this blue planet! Yup! Gonna enjoy it at the Hill working on getting faster with the loaded ruck, and really sharing quality time one suffering with me.

    Third is always and mostly giving Thanks to God for this grand opportunity to share what I do with all of you.

    Today at the Hill in Westchester Woods

    Rucks On!

  • Hill x 2
    • 50 x cossacks (rucks in hands)
  • Hill x 2
    • 50 x dl
  • Hill x 2
    • 50 x sit ups
  • Hill x 2
    • 50 x burpee (53 for Gio’s BD)
  • Hill x 2