Tag: sit ups

One way or another

One way or another

Gio

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

    Want to be better

    Gio

    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

    Iron sharpens iron

    Gio

    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…

    I can ruck to Mississippi like this…

    Gio

    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