workout – Ruck and Field Fitness

The pick up

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Starting is not where this post begins, it picks up where I left off sometime last year.

Well, one marriage, 1st grandchild, a few permanent departures (deaths) some expected, while others not so.

RuFF has grown, shrunk, and maintained an even keel through it all prior to Lockdowns and thereafter. Winter storms, snow showers, ice, slush, sand, and ice down into the nape of the neck at times felt oddly good just to cool off.

Now that the cold, dreariness of winter has passed us we of course in Chicagoland have two seasons. If you didn’t know already.

Season 1 is winter. Love it. The slowness of the days trying to get started, the gloominess of an early morning Ruck workout, dragging ourselves out of a warm bed to be exposed to a harsh and at times unforgiving wintry morning is always a battle. Internal at first, then external once we’re in process of moving during the WOD.

Season 2 – Construction and Heat waves. I still don’t understand how in the Midwest that is know for having four seasons we only get two in Chi-town? Either way we get through it with a lightheartedness. Joking about how it is an only Chicago thing.

It is at times I contemplate the facilities I was provided so must ask myself- am I doing this really for me or is it for a bigger purpose?

I always have a dual purpose response- Lead by example for they will follow so they can be guiding lights in their circles of influence be it work, home, church, etc.

Secondly, I do it to see the future my children have made for themselves. As adults they are making and have made decisions to be better individually and as a whole for the family, and/or community at large.

I do not live vicariously through my children. I want share their experiences they have when they have a chance to share with me. If they seek advice I want to be humble enough to have the capability and capacity to give it to them when the time arrives and they are ready to receive such advice.

It can be a learning experience for me also for communication to happen it starts when they are just babies so nurture and communicate with your little ones. So, when they reach out at that time they know that those lines have always been open.

In RuFF communication as a group, and per individual is constant, and at times very frequent. Some not so, but we make ourselves available for it. Communication, Communication, and Commitment is key. Honor them, and honor yourself.

Have you ever heard of the term -“sweat equity”?

It is an eye brow raiser for sure and the crew gets it when a new person joins us. At first getting into the group and groove / vibe of working out with a Ruck is something they have to get used to.

Thus you must earn your slot for everyone is welcoming, and supportive but they expect everyone to get down,dirty, sweaty, snotty (farmer John time), and ice/sand/water everywhere to be entered into the RuFF fold as a true member.

I believe there have been only two occasions where we all had the Oh, 💩 moment! Thunder and / or lightning while we’re in the middle of a workout. Yes, shorts bunching on the butt cheeks event.

A few of our outing s from last year to present from our Workouts/ Ruck outings.

Gallery 1 – Oct 20221

Gallery 2 – Oct cont’d

Gallery 3 -Nov-Dec ’21

Changing Seasons & Time

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Working on getting myself adjusted to time change is not as bad as I thought it’d be this year, and it has not really been bad at all the previous years. What has made this year a little different though is that most to all of the time has been spent close to home unlike other years where I travelled a little more often, and camped a tad more than this year for sure.

The seasons were obviously thoroughly enjoyed via my porch, park, trail, and unlucky / lucky me no beach. I’m not one to be in a crowded beach any time of the year so I don’t apologize for it either. Big crowds of people just laying down absorbing a beautiful sun on a cloudless sky isn’t too attractive for me. On a day like that I’d be out working out, hiking, or just enjoying outdoors doing something other than that. I know it’s an abnormal thing to state out loud to some, but hey not everyone does the same thing every time nor like the same things.

Hiking, camping, working out outdoors is better for me mentally and emotionally. Thus I’d like to enjoy my time communing with Mother Nature in here grandest while absorbing all I could in a day in the woods/mountains helping me make sense of the atmosphere the world finds itself in. We do have outlets that have taken to Virtually running a marathon, an Ironman, or trail race to make do until a certain pesky Virus is taken care of. Some have been able to “race” virtually on the Honor system to garner trophies, t-shirts, swag and an award to post on ‘social’ media and get their proper congrats they’d otherwise get in person at the end of such an event.

The time commitment to train for said events on a regular year is monumental due to life events if you have kids, are married, and have a job or two. Training takes a life of its own. Biking a few times a week, swim (Good Luck) if you can find a pool that’s opened and even admits a single swimmer in to start. All of the pools by me have been closed since last year in the Fall. Now, Running has taken a front seat for more of the population due to the ease of participation on time of day/week and duration/distance anyone can choose to participate in.

It’s a social/anti-social event. For the introverts running alone is AWESOME!!! For extroverts – I thought about the types of conversations they have with themselves since they’re running alone, and how many people they truly miss being around. It is a very difficult time for many. I do figure that the Introvert is like ‘so, you’re alone and having a hard time’ Hit me up, and I’ll give you some guidance or an ear/shoulder for you. They truly are empathetic to your (extrovert) self.

Now, with all of that being said take time as the season is changing once more to the fall, then winter to manage the cabin fever that comes with it. Eat well, hydrate often, exercise more and get a good sweat going. Consult with a nutritionist, find a Personal Trainer to guide you in this journey, and by all means reach out to a Mental Health professional if you truly feel you’re at wits end!

No one can do this alone, and it takes a team to make you successful.

Reach out to help or get assistance. No one on the wonderful planet is ALONE in this.

Stay healthy, and here are a few pics for you!

RED Friday Partner WOD

Keep moving, mental health is your reward

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The continuing order to endure enclosed spaces for most people means a lot of time spent being either complacent in their life’s choices, or deliberate on staying focused and active. Which are you?

Well, for starters I like being active. I love to workout, mostly outdoors with my ruck, kettlebell, sandbag, hilly area or just a trail. Either way, I can make it work also at home since exercise is not exclusive to either out of doors or indoors in the context of moving. Complexity is not useful, simplicity is the norm.

Using basic movement patterns of push/pull, press, extension, flexion, and rotation you can basically move in any pattern that your body can get into without much effort, but the magic in that pudding is the amount of times you perform it, and frequency with a good serving of either resistance, time or speed.

Look around your environment right now. Where are you seated? Let’s begin with a simple chair, either folding, fixed four legged model with or without padding. Pry it up against a wall and you can use it for squats if you’re learning to sit and stand again for rehab or prehab. Squats once more if you are trying box squats with a weight to a prescribed depth. How about upper body work by performing dips, on one chair while legs are elevated on the other, or push ups with feet atop of seat while hands are on floor?

Core work? Sure, lets try this: Sit ups with elevated feet on the seat portion of the chair, plank holds in same manner, or glute work like butt biters- where your butt raises from the floor while feet (heels) remain on seat portion of chair for multiple reps. Bridges (one legged) with heels in the same place (atop of seat) go for multiple reps/sets. You see that it’s just imagination that is the limiter.

Food items – no, not raw food like chicken or frozen fish. I’m talking about canned foods, and there are plenty of sizes and weights to use for exercises. Cans in a backpack/rucksack wrapped in a towel so it doesn’t jostle around in the pack while you exercise with it. You can run with the pack, squat it, swing it, plank with it and press it. Imagination once again is your limiter. Indoors/Outdoors are your playground.

Just because you’re asked to stay home does not mean you should be sedentary. You need to keep moving, because mental health is not a given. You’ll need to make the effort to sweat a little and get the benefits you so desire.

Happy Easter All!!